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How to Stock Your Kitchen with Healthy Foods

Promote good health by keeping your kitchen stocked with these essential healthy foods.


  • Step 1: Stock your refrigerator Stock your refrigerator with low-fat dairy products, such as yogurt, cheese, and skim or one percent milk. Have lean meats like roast beef or turkey on hand for sandwiches or snacks.
  • Step 2: Keep smart foods in pantry Keep smart foods in your pantry. Buy brown rice, whole-grain noodles, canned or dried beans, whole-grain breads, nuts, whole-grain cereal, and tuna packed in water.
  • TIP: Choose cereal with at least 3 grams of fiber.
  • Step 3: Fill your freezer Fill your freezer with healthy choices, such as frozen fruits and vegetables, lean ground meat, veggie burgers, fish, and meatless meatballs.
  • Step 4: Spice up your food Spice up your food by keeping these healthy choices in your spice rack: black pepper, basil, cinnamon, turmeric, ginger, oregano, sage, and garlic.
  • TIP: Taking 1/4 teaspoon of cinnamon a day can lower your cholesterol, blood sugar levels, and prevent blood platelets from clumping, so be sure to find ways to add cinnamon to your meals.
  • Step 5: Stock with fruits and vegetables Stock your kitchen with fresh fruits and vegetables. Fruits and vegetables give you the essential minerals, fiber, and nutrients to help protect you from chronic diseases and cancers.
  • Step 6: Keep heart-smart cooking oil Keep heart-smart cooking oils, such as canola oil, olive oil, sunflower, and flaxseed oil, on hand.
  • Step 7: Check the nutritional fact label Check the nutritional fact labels on your food to see how much sodium, calories, and fat are in the products. Grabbing a healthy food out of your kitchen can make a big difference in your diet.
  • FACT: In 2005, a study found that only 52 percent of adults under 30 used the nutritional facts labels when purchasing their foods, a decrease of 10 percent from 1995.

You Will Need

  • Low-fat dairy products
  • Lean meats
  • Brown rice
  • Whole-grain foods
  • Canned and dried beans
  • Nuts
  • Tuna packed in water
  • Frozen and fresh fruit
  • Frozen and fresh vegetables
  • Veggie burgers
  • Fish
  • Meatless meatballs
  • Spices
  • Healthy oils
  • Nutritional fact labels

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