Staple Ingredients for Quick Healthy Meals
For hassle-free healthy meals in a hurry, be prepared with a well-stocked kitchen. This means always having some basic ingredients in your cabinets, pantry, fridge 和 freezer. It can save time 和 worry on those busy days when you don't have a chance to get to the grocery store.
橱柜和食品柜
- 干豆 like black beans, chick豌豆, pintos 和 red beans
- 罐装“晚餐制造者” items like beans, chicken, salmon, tuna 和 soup
- 蔬菜罐头 (如胡萝卜, 玉米, 青豆, 豌豆, pumpkin 和 tomatoes) for adding to soup, 大米, 意大利面和酱料
- 罐装和干果 比如苹果酱, 日期, 橙子, 桃子, pineapple 和 raisins (look for items with no 添加糖)
- 全麦面食, brown 大米 和 other easy whole grains like couscous 和 quinoa
- Whole grain bread or tortillas (if you don’t use it daily, store in the freezer)
- 老式燕麦片, instant oatmeal 和 whole-grain cereal for a quick breakfast
- 全麦面粉, oat flour 和 玉米meal for baking
- 坚果、种子 和 nut butters for healthy snacking
- 健康食用油 像油菜, 玉米 or olive (buy in limited amounts because they can go rancid over time), nonstick vegetable oil cooking spray
- Balsamic vinegar 和 low-sodium soy sauce for salad dressings 和 sauces
- 意大利面 或者用罐子装番茄酱
- Low-sodium chicken or vegetable broth 用来做汤
- 干香草和香料, salt-free seasoning blend, pepper
冰箱和冰柜
- Frozen vegetables without salty sauces (like broccoli, cauliflower, mixed vegetables, spinach 和 squash) make easy sides 和 add-ins
- Frozen fruits without 添加糖 (like berries, mixed fruit, 桃子) for cereal, yogurt 和 smoothies
- Low-fat/non-fat dairy products like milk, yogurt 和 cheese
- 冷冻肉类 like fish fillets, skinless chicken breasts or lean ground beef
- Soft margarine with no trans fat (made with non-hydrogenated vegetable oils, usually in a tub)
Make it a habit to compare 营养标签. Choose products with the lowest amounts of sodium, 添加糖, saturated fat 和 trans fat that you can find in your store. 然后寻找 心部裂纹马克 to easily identify foods that can be part of your healthy eating plan.
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