16 APRIL / 2018
Healthy Foods Checklist
It is easy to eat healthfully if you keep your kitchen stocked with nutrient rich foods that are also low in fat & calories. The first step to a healthier diet starts in the grocery store. Use this list of healthy basics to stock your kitchen with all the ingredients you will need to whip up nutritious meals.
Dairy
· Fat-free or low-fat milk

· Low-fat or reduced fat cheeses (like Cabot 50% less fat)

· Fat-free cottage cheese

· Fat-free or low-fat Greek style yogurt (higher in protein)

·Trans fat free margarine
· Butter

· Fat-free or reduced fat sour cream

· Fat-free or light cream cheese

· Eggs/egg substitute

· Tofu
Cereals, crackers, rice, noodles, & pasta
· Plain cereal, dry or cooked

· Saltines, soda crackers (low-sodium)

· Graham crackers

· Other low-fat whole grain crackers

· Brown rice

· Whole grain pasta

· Bulgur, couscous, or kasha

· Hominy

· Polenta

· Hominy grits

· Plain cereal, dry or cooked

· Saltines, soda crackers (low-sodium)

· Other low-fat whole grain crackers

· Brown rice

· Whole grain pasta

· Bulgur, couscous, or kasha

· Hominy

· Polenta

· Hominy grits

· Quinoa

· Millet

· Amaranth

· Oatmeal

· Graham crackers

Nuts & seeds
· Almonds, unsalted

· Mixed nuts, unsalted

· Peanuts, unsalted

· Walnuts

· Sesame seeds

· Pumpkin seeds, unsalted

· Sunflower seeds, unsalted

· Cashews, unsalted

· Pecans, unsalted

· Pistachios, unsalted
Fruit & juice
(fresh, canned, & frozen)
· Any fresh fruit

· 100% fruit juice

· Canned fruit in juice or water
· Frozen fruit without added sugar

· Dried fruits (higher in calories than other fruits)
Beans & legumes
(if canned, no-salt-added)
· Lentils

· Beans - Black, kidney, navy, pinto, fava, Great Northern, garbanzo

· Black-eyed peas
Condiments, sauces, seasonings, & spreads
· Regular & light salad dressings

· Variety of mustards

· Ketchup

· Barbecue sauce

· Jam, jelly, or honey

· Spices
· Flavoured vinegars

· Salsa

· Canned green chilies

· Soy sauce (low-sodium)

· Bouillon cubes/granules/broth (low-sodium)
Vegetables
(fresh, canned, & frozen)
· Any fresh vegetables

· Low sodium or no-added-salt canned vegetables

· Frozen vegetables without added fat or sodium
· Tomato sauce

· Lower sodium canned soup
Breads, muffins, & rolls
· Whole grain bread, bagels, English muffins or pita bread

· Corn tortillas (not fried)

· Low-fat flour tortillas
· Rice crackers

· Challah
Breads, muffins, & rolls
· Whole grain bread, bagels, English muffins or pita bread

· Corn tortillas (not fried)
· Low-fat flour tortillas

· Rice crackers

· Challah
Fats & oils
· Mayonnaise, low-fat

· Canola oil

· Corn oil
· Olive oil

· Safflower oil
Fresh or frozen meats, fish, poultry
· White meat chicken & turkey (skin off)

· Fish (not battered)

· Beef, round or sirloin

· Extra lean ground beef

· Pork tenderloin

· 95% fat-free lunch meats or low-fat deli meats
Baking items
· Flour

· Sugar

· Non-stick cooking spray

· Canned skim or low fat evaporated milk

· Non-fat dry milk powder

· Cocoa powder
· Baking powder

· Baking soda

· Corn starch

· Unflavoured gelatine

· Angel food cake mix
Beverages
· Coffee

· Assorted teas

· No-calorie drink mixes

· Reduced calorie juices

· Unsweetened iced tea

· Carbonated water

· Water
A few cooking tips to slash fat & calories
· Use low fat evaporated skim milk or fat free half & half instead of heavy cream in recipes like soups, casseroles & sauces.

· Try unsweetened cocoa powder instead of baking chocolate to save lots of fat calories (5 g saturated fat per half square of baking chocolate). Use it in hot cocoa, cake or soufflé recipes.

· Crumbled bacon, if used sparingly, adds lots of flavour & only 35 calories & 2 g fat per tablespoon. Lower the fat & calories even more by using turkey bacon or skip the bacon altogether & enhance the flavour of the dish with smoked paprika or crushed green peppercorns.

· When it comes to making tacos, spaghetti sauce, chili & your favourite dishes that call for ground beef, use the leanest beef or ground turkey breast & add in some rinsed canned beans. Beans add lots of flavour, protein & fiber without any fat.

· No one will ever notice the difference if you swap out sour cream with fat free Greek style yogurt, plain fat free yogurt or fat free sour cream. These substitutes add the same creamy texture & tanginess of sour cream without any of the fat.

· When making your own salad dressing, use more of a unique flavoured vinegar, less oil & a teaspoon of exotic mustard for a great tasting, light salad dressing, marinade or drizzle over cooked vegetables.

· Start experimenting with whole grains including barley, bulgur, farro & quinoa, as well as brown, black, or purple rice. Cook grains in low sodium, low fat chicken stock for added flavour & toss in chopped vegetables for delicious & nutritious high fiber grain medleys.

#FATBUSTERS Team, with Love

Did you like this article?
More Blogs
Made on
Tilda