Your resolution for 2019 is to improve your diet. The first step to achieving this goal is to inventory your kitchen pantry. For better health, swap out unhealthy convenience foods in your kitchen pantry.
- 1 Olive and canola oils
- 2 Vinegars
- 3 Dried herbs and spices
- 4 Dijon mustard
- 5 Onions and potatoes
- 6 Low-sodium vegetable and chicken broth
- 7 Canned tuna
- 8 Canned tomatoes
- 9 Marinara
- 10 Pasta with whole grains and regular
- 11 Brown rice, whole grains such as barley, quinoa, and couscous.
- 12 Canned beans
- 13 Dry lentils
- 14 Asian sauces
- 15 Honey
- 16 Peanut butter
- 17 Jams and preserves made from all-natural ingredients
- 18 Dried fruits
- 19 Dark chocolate chips
- 20 Unsweetened applesauce
- 21 Whole-grain cereals
Olive and canola oils
Both can provide heart-healthy monounsaturated fats, according to Karen Ansel, RD (American Dietetic Association) spokesperson.
Jackie Newgent, RD, author Big Green Cookbook, states that vinegars with similar colors can brighten or balance the flavor of vegetables, as well as mixed savory dishes, such as balsamic with dark veggies and cider with chicken and rice.
Dried herbs and spices
Paprika and cumin are great spices that add flavor to dishes without adding fat. Blends should be labeled as “low-sodium”
It’s a delicious sandwich spread that can also be used in a vinaigrette made with olive oil and balsamic vinegar.
Onions and potatoes
These recipes are great for long-term storage.
Low-sodium vegetable and chicken broth
The broth is a key ingredient in quick, flavorful meal preparation. It can be used in soups, stews, braises, and pasta dishes.
Light tuna is a good choice, as it’s low in mercury but high in omega-3s.
You can open a can to make sauce. Jessica Fishman Levinson RD is the founder of Nutritioulicious. She is a nutrition counseling firm in New York City. You should aim for 200 mgs of sodium or less per serving.
Sauce in a jar is fine. Choose one with tomatoes as the first ingredient and less than 3.5g of fat per serving.
Pasta with whole grains and regular
Whole-grain is healthier but regular whole grain is fine in moderation, according to Marissa Lippert RD. It should be cooked al dente, or a little firmer. This will give you more resistant starch that acts as fiber in your body.
Brown rice, whole grains such as barley, quinoa, and couscous.
Brown rice has more fiber than refined white rice and magnesium can reduce the risk of heart disease.
You can stock up on black, pinto, and Great Northern varieties. Lippert suggests adding soups and side dishes to increase your protein and fiber intake. Tip: To reduce sodium, rinse them.
These low-cal legumes are high in fiber and protein.
Use flavorful soy, chili garlic, and teriyaki sauces that contain as little sodium as possible. Devin Alexander, FitTV’s Healthy Decadence host and author of
Honey is rich in antioxidants which sweeten dressings and marinades.
Keri Gans, RD author of The Small Change Diet, said that regular stuff can often contain added sugar and vegetable oils.
Jams and preserves made from all-natural ingredients
Lippert suggests that you only choose jars that contain fruit, sugar, and pectin. Use the glaze to coat grilled meats.
Mix chopped pieces in rice pilaf, stews, or with pork.
Dark chocolate chips
Studies show that a tablespoon contains approximately 70 calories and can help lower blood pressure.
It can be mixed in pancake batter or spread on yogurt, oatmeal, and waffles according to Elisa Zied (RD), author of Nutrition at Your Fingertips.
Ansel suggests that you choose oatmeal and cold cereals with whole grains as the first ingredient.