Wednesday, July 01, 2009 - 0 Comments
Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.
What foods should I have in my pantry?
This is a great question! I usually think of this as spring cleaning, but summertime is perfect, too! The best way to start is to clean out the pantry and remove it all. I know, I know – this part isn’t much fun. But believe me that when you find stuff you never knew existed in there, it's quite exciting!
It’s time to go to town and start fresh. Out with the old and in with the new! Take a look at what you have in your pantry. If you can’t remember when you bought the items and it doesn’t have an expiration date on it, get rid of it. The majority of items have a shelf-life; most non-acid canned foods (beans, potatoes, etc.) can last up to two years while high-acid foods (tomatoes, fruit juices) have a shelf life of about 12-18 months.
Rid your pantry of the items that are high in sodium, sugar and trans fats (hydrogenated oils). One or two snack/treat items are perfectly fine, but try to limit them. I know the thought of throwing away perfectly good food is a waste of money, so for those unopened, nonperishable food items, give them to family, friends or donate to a local food bank. It is better to rid yourself of these items than to have them find a home on your hips.
Now, it's time to restock. Here are some items that are general pantry stuffers for meals, snacking and food preparation:
• Vegetables – canned, low sodium
• Beans – dried or canned
• Canned tomatoes/sauce – low-sodium versions
• Tuna fish, salmon, chicken packed in water
• Old-fashioned oats or quick, packets of oatmeal
• Whole grain cereals (look for >5 grams of fiber per serving and whole grain as first ingredient)
• Whole grain pastas (avoid the mixes with sauces)
• Whole grain breads
• Brown rice, couscous, quinoa
• Fruit cups packed in own juice; applesauce
• Soups – low fat and low sodium
• Fat-free popcorn; individual serving bags (100 calories)
• Whole grain crackers; reduced-fat crackers
• Low-fat chips (baked varieties), pretzels, rice cakes
• Sugar-free jello
• Low fat pudding
• Cereal or granola bars (no hydrogenated oils; avoid candy coated)
• Raisins, dried cranberries (great for salads)
• Oils– canola, olive oil, nonstick cooking spray
• Flour (whole-wheat pastry flour)
• Fat-free salad dressings (vinaigrette, Italian blends) – great for marinades
• Salt-free seasonings
• Herbs and Spices
• Vinegar
• Fat-free mayonnaise
• Peanut butter – natural, trans fat free
• Evaporated skim milk
• Organic or low fat regular or chocolate milk (individual boxes)
• Bottled water
By having some of these staple items, you can keep your body and kitchen clean and full of healthier food selections.
Enjoy summertime and keep it healthy and safe. Don’t forget the sunscreen!
Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.
Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!
What foods should I have in my pantry? This is a great question! I usually think of this as spring cleaning, but summertime is perfect, too! The best way to start is to clean out the pantry and remove it all. I know, I know – this part isn’t much fun. But believe me that when you find stuff you never knew existed in there, it's quite exciting!
It’s time to go to town and start fresh. Out with the old and in with the new! Take a look at what you have in your pantry. If you can’t remember when you bought the items and it doesn’t have an expiration date on it, get rid of it. The majority of items have a shelf-life; most non-acid canned foods (beans, potatoes, etc.) can last up to two years while high-acid foods (tomatoes, fruit juices) have a shelf life of about 12-18 months.
Rid your pantry of the items that are high in sodium, sugar and trans fats (hydrogenated oils). One or two snack/treat items are perfectly fine, but try to limit them. I know the thought of throwing away perfectly good food is a waste of money, so for those unopened, nonperishable food items, give them to family, friends or donate to a local food bank. It is better to rid yourself of these items than to have them find a home on your hips.
Now, it's time to restock. Here are some items that are general pantry stuffers for meals, snacking and food preparation:
• Vegetables – canned, low sodium
• Beans – dried or canned
• Canned tomatoes/sauce – low-sodium versions
• Tuna fish, salmon, chicken packed in water
• Old-fashioned oats or quick, packets of oatmeal
• Whole grain cereals (look for >5 grams of fiber per serving and whole grain as first ingredient)
• Whole grain pastas (avoid the mixes with sauces)
• Whole grain breads
• Brown rice, couscous, quinoa
• Fruit cups packed in own juice; applesauce
• Soups – low fat and low sodium
• Fat-free popcorn; individual serving bags (100 calories)
• Whole grain crackers; reduced-fat crackers
• Low-fat chips (baked varieties), pretzels, rice cakes
• Sugar-free jello
• Low fat pudding
• Cereal or granola bars (no hydrogenated oils; avoid candy coated)
• Raisins, dried cranberries (great for salads)
• Oils– canola, olive oil, nonstick cooking spray
• Flour (whole-wheat pastry flour)
• Fat-free salad dressings (vinaigrette, Italian blends) – great for marinades
• Salt-free seasonings
• Herbs and Spices
• Vinegar
• Fat-free mayonnaise
• Peanut butter – natural, trans fat free
• Evaporated skim milk
• Organic or low fat regular or chocolate milk (individual boxes)
• Bottled water
By having some of these staple items, you can keep your body and kitchen clean and full of healthier food selections.
Enjoy summertime and keep it healthy and safe. Don’t forget the sunscreen!
Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.
Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!
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