Featured Survivor's Guide

Survival Guide 3: I’m not good at menu planning. I never have the right ingredients around the house to make a healthy meal

It always helps if you plan ahead, but you can wing it and still eat well. Remember that healthy eating doesn’t have to be complicated or involve hard-to-find ingredients. When you fo to the grocery store, stock up on some of the basics. If you have on hand foods and ingredients such as the ones suggested below, you’ll be able to prepare a good meal.

Your survivor guides -> Examples of good foods and ingredients to always have on hand are:

  • Plenty of fruits and vegetables, including canned tomato products and vegetable soups and broth.
  • Lentils and beans such as black beans, kidney beans and garbanzos.
  • Low-fat or fat-free milk, low-fat or fat-free cottage cheese, and reduced-fat cheeses.
  • Kitchen staples that you know you’ll frequently use, such as salt and pepper. Add to your weekly shopping lists fresh produce, meat, dairy and bakery goods.
  • Skinless chicken and turkey, unbreaded fish, extra-lean ground beef, and round of sirloin beef cuts.
  • Cooking spray, olive oil and trans fat-free margarine.
  • Condiments, seasonings and spreads such as low-fat or fat-free salad dressings, herbs, spices, flavored vinegars, hummus and salsa.
  • Whole-grain bread, bagels and pita bread, low-fat tortillas, oatmeal, brown and white rice, whole-grain pasta, and whole-grain cereals that aren’t pre-sweetened.

Food preparation



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