Healthy Pantry Essentials

It's almost spring and time to start wiping those winter cobwebs away - this includes the cobwebs in your pantry! Get started cleaning out your pantry and stock it with these 11 items every healthy pantry needs.

1. Beans and Lentils - Rich in fiber, protein, vitamins, and minerals, these are wonderful choices. Canned or dried beans are great but just be sure to rinse the canned beans or choose a lower sodium option. Unlike dried beans, lentils do not need soaking prior to cooking so they are a really handy option for soups or casseroles.

2. Brown rice - Although traditional brown rice takes longer to cook than white rice, there are instant varieties on the market with the same nutrients that can be ready in 10 minutes, making cookling a snap.

3. Canned fish - Excellent sources of omega-3 fatty acids are canned salmon, albacore tuna, and sardines - make sure it is packed in water and not oil.

4. Canola Oil - According to the Tufts University Health and Nutrition Letter, recent studies have shown that canola oil contains an ideal mix of unsaturated fats which are good for your heart.

5. Cooking spray - This essential is a no-brainer as most cooking sprays contain 0 calories.

6. Dried fruit - A great substitute for fresh fruit if you don't have any on hand, however, beware of the sugar contact as some is quite high - don't forget to look at your food labels when grocery shopping.

7. Low-sodium chicken broth - An ingredient in numerous recipes, this is a true essential. However, use in moderation as even low sodium varieties contain significant amounts of sodium.

8. Nuts and nut butters - Great sources of protein, fiber, antioxidants, and omega-3's, these are healthy options for snacking or adding to recipes. Pay attention to portion size as nuts may have a lot of calories. Keep in mind that nuts are high in fat which means they can also go rancid so use soon or store in the refrigerator.

9. Popcorn - A whole grain and healthy snack option, popcorn is an excellent choice to keep on hand but remember to take if easy on the salt and butter.

10. Whole wheat pasta - An easy way to add a little extra fiber to your diet that can be ready within ten minutes.

11. Whole wheat flour - There are lots of new varieties of whole wheat flour on the market now - check with your local supermarket. You may be able to substitute whole wheat flour for up to a third of white flour in recipes.

Maintaining a well stocked pantry is the key to a healthy, nutritious and budget - friendly way of eating. Get started on your pantry makeover today!

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About the Author:
Are you ready to start on the road to better health? If so, I invite you to visit http://www.rdoncall.com and start working with a registered dietitian in making small changes that can lead to big results. Susan Taylor, RD, LD, CLT is a registered dieititian who would love to guide you through this journey to a healthier life.

Article Originally Published On: http://www.articlesnatch.com

Tags: healthy eating , weight management , healthy cooking , pantry makeover

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