Low-Fat Kitchen - Fill Your Kitchen With Healthy Options

Summer is almost here. You are making progress with your dietary goals. One sure way to support your goals is to have all the healthy options you need at your fingertips. Fill you freezer, refrigerator and pantry with the right stuff. And don't forget to keep your body in motion. Enjoy eating and lose weight!

Here's a quick shopping list for some basics that will keep your weeknights healthy and simple.

On the counter, the cupboard or in the refrigerator:

•  Fresh fruit- keep bananas, berries, apples and melons in the house at all times
•  Keep some canned fruit on the shelf for the times you didn't get to the market
•  Whole grain breads, oat bran English muffins, small (versus gigantic Kaiser rolls) whole wheat buns
•  Whole grain cereals- try Wheat Chex, Quaker Oat Squares, Kashi, Cheerios, Oatmeal

In the vegetable drawer:

•  Some type of salad greens, tomato, a bag of baby carrots
•  Pre-washed green beans
•  Bell peppers, onion, potatoes (take any summer vegetable, slice it thinly or cube it, mix in a bowl with a pinch of salt, pepper and 2 TB of olive oil. Wrap tightly in aluminum foil and place on grill. Grill until tender.)
•  Zucchini (Heat skillet with 1 TB olive oil. Wash, then slice, zucchini. Add to pan, then add half a sliced onion; cook on range-top until tender. Your delicious side dish is ready in less than 15 minutes)
•  Ready-for-the-oven (or grill) potatoes (found in the bag salad section of produce)

On the door:

•  Low fat (1% or less) or non fat milk. Add chocolate syrup for those chocolate cravings- 2-3 teaspoons to a glass of non fat milk
•  Orange juice
•  Eggs or egg substitute (egg whites)
•  Reduced fat salad dressings, reduced fat mayonnaise, light sour cream

In the Freezer:

•  Frozen vegetables for when you are out of fresh or pressed for time
•  Frozen veggie burgers or veggie sausage patties for a protein alternative
•  Portioned skinless chicken breasts or skinless legs (portion out 2-4 pieces in a freezer bag- whatever you need for your household); portioned salmon filets; portioned pork loin cutlets; portioned lean beef strips for stir fry, fajitas, or lean beef cubes for kabobs

On the pantry shelf

•  Whole grain reduced fat crackers
•  Brown rice, barley, couscous, Arborio rice (risotto), whole wheat and regular pasta in a variety of shapes
•  Pouch tuna
•  Canned tomatoes (for sauces, Tex-Mex, or stews), tomato sauce
•  Brownie mix- substituting 1/3 cup applesauce in place of the oil will reduce the total fat content and the brownies will still disappear at your picnic! No complaints.

Other pantry staples:

•  A variety of herbs and spices: salt, pepper, cumin, paprika, chili powder, garlic powder, onion powder, cilantro, basil, rosemary leaves, ground thyme, nutmeg, cinnamon, allspice. Try an herb garden this summer with fresh chives, basil, rosemary and thyme.
•  Soy sauce, grilling sauces, Worcestershire sauce, hot sauces, mustards
•  Olive oil, Garlic cloves

Keep it fad-free: Stock your kitchen with healthy choices so you can plan quick and delicious easy to cook.