The first step to start cooking healthy is to stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry.

Keep these foods on hand for fast meals on busy nights.

In the cupboard

• Beans: Black, pinto, kidney, chickpeas, lentils, refried
• Rice: Brown, long-grain rice mixes
• Pasta: Whole-wheat spaghetti, fettuccini, penne, bowtie, ramen noodles
• Other grains: Couscous, orzo, cornmeal, whole-wheat crackers, breadsticks, bread crumbs
• Onions
• Canned tomatoes: Diced, whole, seasoned, sun-dried, sauce, salsa
• Canned vegetables: Mixed vegetables, green beans, mushrooms
• Canned and dried fruits: Applesauce (unsweetened), raisins, dates
• Sauces: Pasta, pizza, tomato-look for varieties that contain no or very little added sugar
• Soups: Canned soups, broth, and bouillon and dried soup mixes-look for varieties that are lower in sodium and are broth-based rather than cream-based
• Meats: Canned tuna, salmon, minced clams
• Peanut butter
• Low-fat or no-fat evaporated milk
• Vinegars: Cider, red and white wine, balsamic
• Your favorite herbs and spices
• Oils: Olive, canola, peanut, and non-fat cooking spray
• Whole Grain breads

In the refrigerator

• Various Vegetables and fruits, mix it up as per seasonal favorites
• Low-fat milk or non-fat milk and yogurt (without added sugar)
• Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan
• Reduced-fat sour cream and cream cheese
• Whole-wheat and corn tortillas
• Eggs
• Minced garlic
• Sauces: Worcestershire, soy, teriyaki, and chili
• Ketchup and mustard (spicy and Dijon)
• Salad dressings with olive oil or reduced-fat

In the freezer

• Frozen vegetables and fruits
• Frozen chopped onions and chopped green, red, or yellow pepper
• Breads: 100% whole-grain breads, dinner rolls, English muffins, bagels
• Meats: Chicken breast, ground turkey breast
• Fish: Red snapper, salmon, cod, flounder, sole

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