Healthy Pantry

Dear Readers,

Ever wonder what food items your should have in your pantry? Here is a list that I compiled a few years back when I was working at the medical weight loss center-Step Ahead. Hope it helps you out when figuring out what to stock up on.


Oils, Vinegars & Condiments


Oils: extra-virgin olive oil, canola oil
Vinegars: distilled white, cider, red-wine, balsamic, rice
Dijon mustard
Ketchup
Barbecue sauce
Reduced-fat mayonnaise
Reduced-sodium soy sauce
Prepared pesto
Salsa
Seasonings
Sea Salt
Black pepper
Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger, herbs de provence
Vanilla extract

Canned Goods & Bottle Items
Canned tomatoes, tomato paste
Reduced-sodium broths
Canned beans: cannellini, kidney, chickpeas (garbanzo beans)
Canned lentils
Chunk light tuna and salmon
Grains & Legumes
Quinoa
Assorted whole-wheat pasta
Brown rice
Whole-wheat couscous
Regular and quick-cooking barley
Bulgur
Rolled oats
Dried lentils

Baking Products
Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)
All-purpose flour
Baking powder
Baking soda
Unprocessed wheat bran
Quick-rising yeast
Cornstarch
Brown sugar
Granulated sugar
Honey
Mimic Cream-Dairy replacement www.mimiccreme.com

Nuts, Seeds and Dried Fruit
Walnuts, pecans, sesame seeds, almonds (no added oils or salt)
Dried apricots, dates, cranberries, raisins
Peanut butter (natural)

Refrigerator Basics
1% or skim milk
Reduced-fat sour cream
100% Fruit juice
Large eggs
Cheese: sharp Cheddar, feta, Parmesan, mozzarella
Nonfat or light vanilla yogurt

Freezer Basics
Frozen fruit
Frozen vegetables: edamame (soybeans), broccoli, corn, bell pepper-and-onion mix, peas, spinach
*Support your local farmers-at whole foods they have frozen Jersey fresh vegetables*
Ground turkey breast
Lean Pork Chops
Chicken Breast
London Broil
Low-fat ice cream, frozen yogurt and/or sorbet