Cooking at home is a great, cost-friendly way to build a healthy diet. But if your pantry is full of sugary or high-fat snacks, it’s time to rethink what you’re buying.

Here are some recommendations for getting you stocked with the right items to make flavorful, healthful dishes at home, and set your body on a path for success.

Variety Is Key

A healthy diet should consist of a variety of nutrient-dense foods to provide the necessary vitamins, minerals, and other nutrients for optimal well-being. Here are some recommendations — courtesy of the American Cancer Society — that people should keep in their homes if they intend to improve their food intake:

• Cabinets
  • Beans — Black, pinto, kidney, chickpeas, lentils, refried beans, black-eyed peas
  • Canned and dried fruits — Unsweetened applesauce, raisins, dates
  • Canned fish — Tuna, salmon, clams, sardines
  • Canned tomatoes — Diced, whole, seasoned, sun-dried, sauce, salsa
  • Canned vegetables — Mixed, green beans, low-salt mushrooms
  • Evaporated milk — Low or no-fat
  • Herbs and spices — Garlic, basil, oregano, paprika, turmeric
  • Oils — Olive, canola, vegetable, peanut, non-fat cooking spray
  • Onions
  • Other grains — Couscous, quinoa, cornmeal, whole wheat crackers, breadsticks, breadcrumbs
  • Pasta — Whole-wheat spaghetti, fettuccini, penne, bowtie, orzo, ramen noodles
  • Peanut butter
  • Potatoes
  • Rice — Brown, long-grain rice mixes
  • Sauces — Pasta, pizza, low-sugar tomato
  • Seasoning sauces — Worcestershire, low-sodium soy, teriyaki, hot sauce, Tabasco, sofrito, chili
  • Soups — Canned, broth, bouillon, dried mixes. Stay away from cream soups.
  • Vinegars — Cider, red and white wine, balsamic
• Refrigerator
  • Eggs
  • Ketchup and mustard
  • Low-fat milk and yogurt
  • Minced garlic
  • Reduced-fat cheese
  • Reduced-fat salad dressings
  • Reduced-fat sour cream and cream cheese
  • Vegetables and fruits
• Freezer
  • Breads — 100% whole-grain breads, rolls, English muffins, bagels
  • Chopped — Onion, celery, green, red, or yellow pepper
  • Fish — Red snapper, salmon, cod, flounder, sole
  • Meats — Chicken, ground turkey breast, lean ground beef
  • Vegetables and fruit

By having these essential foods readily available in your home, you can easily create a variety of healthy meals and snacks that support your wellness goals. Additionally, it’s important to limit processed and high-fat foods, as well as added sugars and salt, to maintain a balanced diet.

We’re Here for You

AltaMed can help answer any questions you may have about getting on a healthy regimen. We have registered dieticians to assist with creating a healthier diet for you. We can also help put together an exercise plan for added fitness. Learn more by calling (888) 499-9303.