(HealthNewsDigest,com) – Having healthy go-to options at home is essential for weight-loss success. Keep these smart choices on hand for fast and flavorful meals and snacks.
Fruits and vegetables
- Fresh fruits
- Fresh vegetables
- Pre-cut fresh vegetables
- Salad in a bag
- Frozen fruits
- Frozen vegetables (no sauce)
- Frozen chopped onion and green peppers
- Canned fruits (packed in their own juice or water)
- Dried fruit
- Low-sodium, low-fat pasta; pizza and tomato sauces
- Canned diced tomatoes
- 100 percent fruit juice, including calcium-fortified (but limit juice intake to 4 ounces a day)
Dairy
- Fat-free or 1 percent milk
- Low-fat or fat-free yogurt
- Low-fat or fat-free cheese
- Frozen yogurt or fruit sorbet
Whole grains
- Whole-grain breakfast cereal
- Rice: brown (regular and instant), wild, blends
- Oatmeal
- Whole-grain bread
- Whole-grain pita bread
- Whole-grain pasta
- Whole-grain crackers
- Low-fat microwave popcorn
Protein
- Low-fat refried beans
- Black, kidney or navy beans
- Low-sodium water-packed tuna
- Other fish with omega-3 fatty acids
- Skinless white-meat poultry
- Soy cheese
- Tofu
- Dry-roasted nuts
- Individually frozen skinless chicken breasts
- Individually frozen salmon, cod or other fish
- Frozen shrimp or scallops
- Frozen vegetable burgers
Cooking staples
- Fresh garlic and onions
- Olive oil
- Canola oil
- Red wine and/or balsamic vinegar
- Fat-free cooking spray
As you can see, eating well at home doesn’t require expensive or unusual ingredients, and you certainly don’t have to be a master chef. Whole-wheat pasta tossed with loads of veggies, salads, and whole-grain wraps or quesadillas are all easy meal options. You can even put together a snack plate and include your favorite raw veggies, nuts and healthy dips, like hummus.
