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For the Pantry  

  • An assortment of teas

  • Granola bars (at least 3 grams of fiber and protein per serving)

  • Dried fruit (small boxes of raisins)

  • Cereal (at least 4 grams of fiber per serving)

  • Old Fashioned or Steel Cut Oats 

  • Brown or wild rice

  • Barley

  • Quinoa

  • Whole-wheat pasta

  • Wheat crackers  (with whole wheat flour instead of enriched flour as first ingredient)

  • Tomato sauce (check the ingredients—you want a sauce made with only tomatoes, olive oil, and spices—no corn syrup or sugar added)

  • Canned diced or whole peeled tomatoes (choose No Salt Added when possible)

  • Canned tuna and/or salmon packed in water

  • Low-sodium canned soups

  • Canned beans – garbanzo (chick peas), pinto, black, kidney, etc. (choose No Salt Added when possible)

  • Basic seasonings - salt, pepper, salt-free seasoning mixes, Old Bay, taco seasoning, hot sauce, balsamic vinegar, red wine vinegar, low-sodium soy sauce

  • Healthy oils like extra virgin olive oil, canola oil, and nonfat cooking spray (keep oils out of the heat/direct light, in a cupboard, so they do not get rancid)

  • Bananas (for a bowl on the counter)

  • Avocados (when available)


For the Freezer  

  • Frozen veggies (without sauces or seasonings)

  • Frozen fruit (without added sugar or syrup)

  • Ground turkey

  • Skinless chicken breasts

  • Frozen cooked shrimp

  • Frozen salmon or other fish

  • 100% Whole wheat sliced bread (with at least 2 grams of fiber per slice and less than 100 calories)

  • Whole wheat English muffins

  • 100% Whole Grain bread rounds


For the Refrigerator 

  • Hummus

  • Eggs

  • Non-fat (skim) or low-fat (1%) milk

  • Non-fat (skim) or low-fat yogurt

  • Non-fat or low-fat (1-2%) cottage cheese

  • Calcium-fortified orange juice (100% juice)

  • Fruits and veggies (including staples of apples, oranges, lemons, lettuces, tomato, cucumber)

  • Nuts—almonds, walnuts, or cashews, roasted and unsalted

  • Natural nut butters—almond or peanut

  • Low-fat cheese: reduced-fat cheddar, part-skim mozzarella, or reduced-fat string cheese sticks

  • A block of good Parmesan cheese
    Firm tofu

  • Extra-lean turkey bacon (approximately 20 calories per strip, 1 gram of fat or less, and 3+ grams of protein)

  • Tub-style margarine (non-hydrogenated and without trans fats)

  • Mustard

  • Salsa(try to buy fresh salsa whenever possible)