Stocking Your Kitchen for Healthy Eating

Stocking your kitchen with an assortment of foods that you can quickly throw together for healthy meals is the first step toward better nutrition. Try filling your refrigerator and pantry with fruits, vegetables, whole grains and foods that are high in protein.

  • Fruits and vegetables are packed with vitamins and minerals, and, therefore, should be staples in your kitchen. Aim to buy fresh or frozen to maximize the nutritional benefits of these foods.
  • Whole grains, such as brown rice, oatmeal and breads, are great choices to help meet your fiber needs.
  • Foods high in protein, such as eggs, lean meats, fish, poultry, cheese, Greek yogurt and peanut butter, are good selections to help maintain muscle mass. A smoothie made with peanut butter, milk or yogurt, and bananas may be a good way to sneak in extra healthy calories.

For more specific ideas about what to put in your shopping cart during your next trip to the supermarket, see the Shopping List below. Keep in mind, however, that nutrition needs vary from person to person, so focus on those foods you can best tolerate.


Shopping List For:

The pantry

  • Beans and lentils (any variety)
  • Breads (whole-grain)
  • Canned fruits, tomatoes and other vegetables
  • Pasta, rice and other grains
  • Peanut butter
  • Sauces
  • Soups

The refrigerator

  • Fruits, vegetables and juices
  • Reduced-fat milk, yogurt and cheese
  • Eggs
  • Tortillas (whole-wheat and corn)
  • Condiments (salad dressings, mustard, etc.)

The freezer

  • Fruits, vegetables and juices
  • Lean meats (chicken and turkey)
  • Fish



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