Shopping list \ Create a healthy pantry While a good shopping list is the key to a quick and painless trip to the supermarket, a well-stocked pantry is the best way to ensure you’ll have
OILS, VINEGARS & CONDIMENTS
Oils: extra-virgin olive oil, canola oil
Trans-fat-free margarine
Vinegars: distilled white, cider, red-wine, balsamic, rice
Dijon mustard
Ketchup
Barbecue sauce
Reduced-fat mayonnaise
Reduced-sodium soy sauce
Prepared pesto
Salsa
Hot sauce
SEASONINGS
Salt
Black pepper
Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian-seasoning blend, tarragon leaves, ground cinnamon, ground ginger
Vanilla extract
CANNED GOODS & BOTTLE ITEMS
Canned tomatoes, tomato paste
Reduced-sodium broths
Canned beans: cannellini, kidney, chickpeas (garbanzo beans)
Canned lentils
Chunk light tuna and salmon
GRAINS & LEGUMES
Assorted whole-wheat pasta
Regular and instant brown rice
Whole-wheat couscous
Regular and quick-cooking barley
Bulgur
Rolled oats
Dried lentils
BAKING PRODUCTS
Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)
All-purpose flour
Baking powder
Baking soda
Unprocessed wheat bran
Quick-rising yeast
Cornstarch
Brown sugar
Granulated sugar
Honey
NUTS, SEEDS AND DRIED FRUIT
Walnuts, pecans, sesame seeds, almonds
Dried apricots, dates, cranberries, raisins
Peanut butter (natural)
REFRIGERATOR BASICS
1 percent or skim milk
Reduced-fat sour cream
Fruit juice
Large eggs
Cheese: sharp Cheddar, feta, Parmesan, mozzarella
Nonfat or light vanilla yogurt
FREEZER BASICS
Frozen fruit
Frozen vegetables: edamame (soybeans), broccoli, corn, bell-pepper-and-onion mix, peas, spinach
Low-fat ice cream, frozen yogurt and/or sorbet
Frozen cheese ravioli or tortellini
For more information, visit www.foodnetwork.com.
Source: Scripps Howard