Kitchen Staples for Healthy Family Meals

Written by Keeley Drotz, RD, CD
Published in May 2008

(HealthCastle.com) Do you dread the feeling you get when you have minutes to spare before dinner and your kids are whining, "I'm hungry?" It's helpful to have some staples on-hand that will enable you to put together a healthy meal quickly.

Healthy Kitchen Staples for Busy Moms

Pantry

• Grains: whole wheat pasta (linguine, penne, rotini, wide noodles, or spaghetti - thin spaghetti cooks faster than regular spaghetti); instant brown rice; low-fat whole grain crackers; brown rice cakes (unsalted or lightly-salted); quick-cooking oatmeal; low-fat, unsweetened, ready-to-eat whole grain cereal
• Baked tortilla chips
• "No salt added" or reduced-sodium canned tomatoes (whole, crushed, diced, tomato paste/sauce); other canned vegetables such as baby corn or mushroom.
• dried whole beans (kidney, black, pinto, etc.) or canned beans
• Low-fat, reduced-sodium soups your family enjoys
• Fruit canned in juice or extra-light syrup
• Spaghetti sauce
• Low-sodium tuna and salmon canned in water
• Bag of potatoes
• Reduced-fat baking mix
• Dried fruit (raisins, dried cranberries)
• Unsalted nuts
• Fresh garlic
• Dried herbs and spices, salt-free seasonings (Mrs. Dash)
• Olive oil, vinegars (apple cider, balsamic, red wine)
• Whole wheat flour

Freezer

• Meat: Lean chicken breast, extra-lean ground beef or turkey, fish fillets (salmon, shrimp with tails off (pre-cooked is most convenient; less expensive bagged in bulk)
• Garden burgers or other veggie burgers
• Fat-free 100% turkey or beef franks, extra-lean turkey bacon, lean smoked turkey sausage, or lean turkey kielbasa (all high in sodium; serve occasionally)
• Vegetables with no salt added: spinach, broccoli, green beans, stir-fry mix, peas
• Unsweetened frozen fruit
• Whole wheat or other whole grain bread, rolls, buns

Refrigerator

• Low-fat dairy products: milk, sour cream, cottage cheese, yogurt, cream cheese, reduced-fat cheese
• Eggs, egg substitute
• Lean deli meat: if packaged, select "natural" varieties with minimal processing/preservatives, and less than 20% of the daily value for sodium
• Natural peanut butter, jam
• Hummus
• Fresh fruit, unsweetened applesauce
• Fresh vegetables: bagged salad greens, bagged chopped vegetables (broccoli, cauliflower), baby carrots, celery sticks, snap peas, tomatoes and mini tomatoes, green pepper, onion
• Whole wheat or other whole grain tortillas and pita pockets
• Condiments: salsa, low-fat salad dressing, low-fat vegetable dip, low-fat or non-fat mayonnaise, mustard, ketchup, barbecue sauce, teriyaki sauce or other stir-fry sauce (often high in sodium; use sparingly), lemon juice
  
  

5 Healthy Dinner Entrees made with Staples

• Vegetable stir-fry with shrimp and brown rice
• Tacos, burritos, or nachos
• Tuna noodle casserole
• Macaroni and cheese casserole: add broccoli and hot dogs (get creative, the possibilities are endless)
• Wraps or stuffed pitas made with lean meat, reduced-fat cheese, and veggies - or BLT-style - and low-fat ranch dip or dressing