Maryland’s Health Matters - St. Joseph - Fall 2016 - 18

HEALTHY AT HOME Pantry Pointers How to stock your kitchen with healthy options I f you want to eat better, you need to shop better. By keeping some smart choices on hand, you'll be ready to whip up a healthy meal or snack anytime. The Academy of Nutrition and Dietetics suggests always having beans, brown rice, pasta, oatmeal and barley in the pantry. Try using brown rice and barley to stretch and add fiber to stews, soups and casseroles. Beans are an excellent source of protein and give a tasty touch to salads and other dishes. They're also yummy on their own, warmed up with your favorite seasonings. It's a good idea to have some canned fish, like salmon or tuna, in the house, too. Both are a great source of omega-3 fatty acids and protein, and can be used in a variety of recipes. Dried fruits, tomatoes and mushrooms store well and can add flavor and nutrition to rice or grain dishes. And don't turn up your nose at canned fruits and vegetables, especially during fall and winter when some foods aren't in season. Just look for fruit packed in fruit juice instead of syrup. Choose low-sodium veggies if you're watching your salt intake. Nuts are another great item to have in the pantry, as a heart-healthy snack or addition to dishes ranging from salads to main courses. Try coating chicken or fish in chopped nuts instead of bread crumbs. When you're grocery shopping, always check out what's on sale and stock up on basics, such as low-sodium canned soup and broth, low-fat salad dressing, condiments and frozen vegetables. They all have long shelf lives, so buy now and save for later. Another way to stock up on healthy food is to make extra portions of whatever you're cooking and freeze them. Freezing some of it to enjoy later is healthier and less expensive than a pre-packaged frozen dinner. And when you're heading to the store, be sure to take a list. You'll be more likely to buy the healthy items you set out to get in the first place, and less likely to be distracted by the tasty but not-so-good-for-you treats you're trying to avoid. Adults can make an appointment with a registered dietitian by calling 410-337-1382. 18 MARYLAND'S HEALTH MATTERS THINKSTOCK LOOKING FOR MORE GUIDANCE?

Table of Contents for the Digital Edition of Maryland’s Health Matters - St. Joseph - Fall 2016