how to stock your kitcnen to promote healthy eating

Stock your kitchen and pantry with a variety of healthful foods. Keeping these flavorful ingredients on hand can help you create satisfying meals with ease on those busy nights when the last thing you want to do is stop at the grocery store.

In the Cupboard

• Canned beans, such as black beans, chickpeas, cannellini beans, pinto beans, kidney beans, black-eyed peas, and refried beans (not cooked in lard)
• Grains, such as brown rice, long grain rice, quinoa, and barley
• Pasta (whole wheat or white), such as penne, bowties, couscous, egg noodles, lasagna noodles, fettuccine, and spinach noodles
• Pretzels, whole wheat crackers, breadsticks, dry cereals, and granola
• Hot cereals, such as oatmeal (quick-cooking and rolled oats) and Cream of Wheat
• Flour, cornmeal, bread crumbs
• Onions, potatoes, garlic
• Canned tomatoes (diced or whole), tomato sauce, tomato paste, salsa, pizza and pasta sauces, and ketchup
• Canned fruits in juice, such as pineapple, pears, mandarin oranges, and peaches
• Chipotle peppers in adobo sauce
• Canned or jarred jalapeño peppers
• Roasted red peppers
• Applesauce (without added sugar)
• Dried fruits, such as raisins, sweetened cranberries, apricots, prunes, and blueberries
• Reduced-sodium broths
• Canned meats, such as tuna, salmon, and chicken, packed in water
• Peanut butter (all-natural or regular)
• Nuts, such as almonds (whole and slivered), walnuts, sunflower seeds, and pine nuts
• Evaporated milk (low-fat)
• Red wine vinegar, white wine vinegar, rice vinegar
• Oils, including olive oil, canola oil, and nonfat cooking spray
• Sweeteners, such as honey, agave nectar, and light brown sugar
• Spices, such as cumin, chili powder, cayenne pepper, dried oregano and basil, annatto paste, lemon pepper, garlic powder, kosher salt, white pepper, and dried mint

In the Refrigerator

• In-season vegetables and fruits
• Reduced-fat milk and buttermilk or lactose-free milk
• Reduced-fat or nonfat yogurt (without added sugar) and Greek yogurt
• Reduced-fat or regular cheeses, such as Cheddar, mozzarella, feta, Monterey jack, Parmesan, ricotta, cottage cheese, queso fresco, and oaxaca
• Reduced-fat sour cream, cream cheese, and crema Mexicana
• Whole wheat flour or corn tortillas
• Eggs
• Minced garlic
• Sauces: Worcestershire sauce, reduced-sodium soy sauce, and hot sauce
• Salad dressing and condiments, Dijon mustard
• 100 percent fruit and vegetable juices
• Hummus

In the Freezer

• Frozen vegetables, fruits, and canned juice concentrates (100 percent juice)
• Frozen chopped onions and chopped green peppers
• Breads, such as whole grain breads, dinner rolls, English muffins, bagels, and pita bread
• Lean meats, such as chicken breast, ground turkey breast, and extra lean ground beef
• Seafood, such as salmon, flounder, tilapia, red snapper, shrimp, and scallops