The Healthy Family Pantry
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Want help living a healthy lifestyle? Make smart choices for your pantry.
Having a wide variety of the right ingredients on hand in your cupboard, fridge and freezer offers tremendous flexibility for preparing fresh, easy and great-tasting lower-calorie, lower-fat recipes. This pantry list covers the basics of good-for-you cooking, with room to add your favorites.
Fresh Produce
Any fruit or vegetable in season
Broccoli
Cabbage
Carrots
Cucumbers
Garlic
Onions
Potatoes
Salad greens (any variety)
Spinach and other leafy greens
Sweet potatoes
Apples
Bananas
Berries
Grapes
Melons
Oranges, tangerines or grapefruit
Dairy
Fat-free (skim) or low-fat (1%) milk
Fat-free sour cream
Plain fat-free yogurt
Flavored fat-free yogurt
Trans-fat-free margarine
Light or fat-free cream cheese
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Meats/Poultry/Fish
Well-trimmed beef, pork and lamb cuts ("loin")
Skinless chicken and turkey
All types of shellfish and fish, especially fatty types (such as salmon, tuna)
Lean cold cuts (such as sliced roast turkey or beef)
Low-fat sausages (such as turkey)
Cereals/Pastas/Grains
Whole-grain cereals
Old-fashioned oats
Whole-grain pasta
Quinoa, whole wheat couscous, bulgur wheat
Snacks
Whole-grain crackers or flatbreads
Rice crackers
Whole wheat pretzels
Plain popcorn or low-fat Microwave popcorn (fat free)
Fig bars
Graham crackers
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Canned and Bottled
Reduced-sodium broths and soups
Canned beans (such as black, canellini, chili, kidney beans)
Canned no-salt-added tomatoes
Fat-free bean dip
Canned fruits (in water or fruit juice)
Oils and Dressings/Sauces
Canola or soybean oil
Olive oil
Peanut butter
Low-fat or fat-free salad dressings
Balsamic vinegar and/or other flaored vinegars
Pasta sauce
Salsa
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Frozen Foods
Soy-portein burgers and crumbles (low fat)
Frozen juices (such as cranberry, orange, apple)
Low-fat frozen yogurt
Whole-fruit freezer pops
Bakery
Whole-grain breads and rolls
Whole-grain English muffins
Whole-grain pitas
Corn tortillas
Whole wheat or white flour tortillas
Beverages
Flavored sparkling water
100% fruit juice
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