STOCK UP Keep these nutrient-rich staple foods on hand for quick, easy, and healthy dinners!
IN YOUR CUPBOARD ❍ canned beans: low-fat refried beans, black beans
❍ canned tuna, packed in water ❍ canned petite diced tomatoes ❍ canned chopped green chilies
❍ canned pineapple chunks or tidbits, in own juice ❍ chili powder or no-sodium chili seasoning packet ❍ instant brown rice ❍ non-stick cooking spray
❍ whole wheat thin spaghetti ❍ garlic powder or fresh garlic
IN YOUR REFRIGERATOR ❍ light mayonnaise, shredded low-fat or reduced-fat cheddar cheese ❍ shredded part-skim mozzarella cheese ❍ eggs ❍ veggies of choice (e.g., red onion, celery)
❍ light sour cream or plain yogurt ❍ whole wheat or corn tortillas ❍ whole wheat English muffins ❍ low-sodium teriyaki sauce
IN YOUR FREEZER ❍ frozen stir-fry vegetables ❍ frozen bell pepper strips ❍ frozen vegetable medley ❍ frozen corn ❍ frozen lean meats, raw (e.g., chicken tenders, 95% lean beef, lean pork, or fish)
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