Whole-grain cereals. They should be low in sugar and have at least 3 grams of protein and fiber.
Brown rice, whole-wheat pasta and orzo. Fibrous fillers.
Couscous. Small pellets of semolina flour made from the heart of durum wheat.
Canned beans. Choose all varieties of low-sodium beans. Rinse under water before using to reduce starch and salt.
Dried fruit. Without the sulfites or added sugar for a healthy snack on the go.
Ground flaxseed. Heart-healthy with omega-3 fatty acids. Sprinkle on your cereal, salads, soups and yogurt.
Vinegar. Red wine and balsamic.
Miso. Boost your immune system with this fermented soybean paste full of low-calorie protein, B12 and zinc.
Cinnamon and oregano. The highest of all the spices in antioxidants and wonderful flavor.
Walnuts and other raw nuts. Healthy and great in many recipes. Nuts lower LDL (bad cholesterol) and are high in omega-3 fatty acids and antioxidants. Nut butters are flavorful and make a great snack.
Canned tomatoes. Unlike most canned foods, canned tomatoes retain most of their nutrients. Canned tomatoes contain more lycopene (which protects against heart disease and cancer) than raw tomatoes.
Canned salmon. Wild-caught Alaskan canned salmon is as good as fresh, and costs much less. King, sockeye and Coho salmon have more DHA and EPA omega-3 fatty acids than most seafood and the lowest mercury levels.
Canned sardines. They are low in mercury and high in vitamin D with a 3-ounce serving having as much calcium as a cup of milk.
Pesto sauce. A couple tablespoons makes pasta delicious and healthy. Made from basil, olive oil, pine nuts, garlic and hard cheese, pesto is nutrient-dense with healthy fats.
Powerful marketing can be tricky for the consumer. Simply because a product is labeled "natural" or "healthy" does not mean it is. Read the ingredients list before you buy and select products based on the label. This will help you become confident in knowing you are preparing meals that are nutritionally sound.
One last shopping tip. Once you have your pantry stocked with healthy staples, do the majority of your shopping around the perimeter of the grocery store. This is where you will find fresh fruits, vegetables, dairy and lean sources of protein.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified instructor/trainer since 1989. Send your questions about fitness, training or health to her at YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or email cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... You Can Find Health in Your Hectic World," on her website, www.cindysays.com, or contact the YMCA at 304-340-3527.
CHARLESTON, W.Va. -- Dear Cindy,
I'm interested in preparing healthy meals for my family. Problem is, every time I find a recipe I want to fix, it has some ingredients I don't have. It would be nice to know the kinds of foods I should have on hand so I don't have to make a trip to the store. Shopping list, please? -- Janet
Dear Janet,
Great question and excellent point as our pantry dictates our diet to a large extent. Stock it with unhealthy items, and it will show up in your food and on your hips. Fill it with healthy foods, and you'll probably shave fat- and salt-laden calories from every dish. At the same time, you'll be fueling your body with nutrient-dense foods that will taste great and energize your family.
The first and most important step in your pantry makeover is the demolition. Be prepared for lots of loud noise -- usually from the family screaming not to throw that away!
Unfortunately, the purging is necessary. To have room for the good, you must get rid of the bad. And it's a proven fact that if it's on your shelves, you will eat it. Expect familiar foods to be leaving, and the replacements to be a bit unusual, but if you want to build a healthy kitchen, super foods have to be the structural foundation.
In deciding what to toss, read the labels. If it has the words "hydrogenated" or "high fructose corn syrup," it's a no-brainer -- toss it out. If it's made of refined sugar or flour, it needs to go. If it's white, throw it out -- white flour, white sugar, white rice, cornstarch, along with chips and crackers made from these white ingredients. Because they have been refined, these foods have been stripped of nutrients and fiber. Rid the shelves of other unhealthy foods such as corn oil and blended oils, shortening, pre-packaged foods and sugary snacks and cereals.
It's a good bet that anything in a box is processed, which is another word for unhealthy. While you're checking labels, go ahead and throw out any foods that are past their expiration date. You'd be surprised how many of those are lurking in the cabinets.
Now that you have clean shelves -- hopefully you did clean the shelves after your purged them -- restock with the following foods found in most supermarkets.
Your pantry makeover shopping list includes nonperishable items. The staples/nonrefrigerated foods are a great investment in your health and energy level.
Cold-pressed extra-virgin olive oil and canola oil. Sauté with these healthy fats. Great flavor with a high smoke point.Extra-virgin coconut oil. It has an even higher smoke point and won't raise your cholesterol.Quinoa. This grainlike edible seed is a nutritional powerhouse. Gluten-free and full of protein and fiber.Low-sodium canned soups and broths. For sauces, stews, seasoning.Green tea. Water should be your main hydration, but green tea makes water even more special and boosts metabolism.Low-fat yogurt or Greek yogurt. Filled with gut-boosting bacteria and great source of calcium, phosphorus and protein. Perfect complement to fresh fruit and a little ground flaxseed.Whole-grain cereals. They should be low in sugar and have at least 3 grams of protein and fiber.Brown rice, whole-wheat pasta and orzo. Fibrous fillers.Couscous. Small pellets of semolina flour made from the heart of durum wheat.Canned beans. Choose all varieties of low-sodium beans. Rinse under water before using to reduce starch and salt.Dried fruit. Without the sulfites or added sugar for a healthy snack on the go.Ground flaxseed. Heart-healthy with omega-3 fatty acids. Sprinkle on your cereal, salads, soups and yogurt.Vinegar. Red wine and balsamic.Miso. Boost your immune system with this fermented soybean paste full of low-calorie protein, B12 and zinc.Cinnamon and oregano. The highest of all the spices in antioxidants and wonderful flavor.Walnuts and other raw nuts. Healthy and great in many recipes. Nuts lower LDL (bad cholesterol) and are high in omega-3 fatty acids and antioxidants. Nut butters are flavorful and make a great snack.Canned tomatoes. Unlike most canned foods, canned tomatoes retain most of their nutrients. Canned tomatoes contain more lycopene (which protects against heart disease and cancer) than raw tomatoes.Canned salmon. Wild-caught Alaskan canned salmon is as good as fresh, and costs much less. King, sockeye and Coho salmon have more DHA and EPA omega-3 fatty acids than most seafood and the lowest mercury levels.Canned sardines. They are low in mercury and high in vitamin D with a 3-ounce serving having as much calcium as a cup of milk.Pesto sauce. A couple tablespoons makes pasta delicious and healthy. Made from basil, olive oil, pine nuts, garlic and hard cheese, pesto is nutrient-dense with healthy fats.Powerful marketing can be tricky for the consumer. Simply because a product is labeled "natural" or "healthy" does not mean it is. Read the ingredients list before you buy and select products based on the label. This will help you become confident in knowing you are preparing meals that are nutritionally sound.
One last shopping tip. Once you have your pantry stocked with healthy staples, do the majority of your shopping around the perimeter of the grocery store. This is where you will find fresh fruits, vegetables, dairy and lean sources of protein.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified instructor/trainer since 1989. Send your questions about fitness, training or health to her at YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or email cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... You Can Find Health in Your Hectic World," on her website, www.cindysays.com, or contact the YMCA at 304-340-3527.
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