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Stock
up on staples for health
January 22, 04
Suzanne Havala Hobbs
A
few weeks ago we talked about cleaning and organizing your
kitchen.
Now you’re ready to go shopping for health.
The foods you keep on hand – the staples – are
the foundation of what you eat. Stock up and use the right
staples and they’ll help you meet your goals for weight
control, heart health, diabetes care – or just plain
staying healthy.
What should you buy?
For starters, keep foods in a variety of forms. Yes, fresh
is best, but it’s not always convenient. So plan to
stock a range of fresh, frozen, canned, and packaged foods.
Aim to eat more meals at home this year. You’ll save
money and you’ll have more control over what you eat.
Let’s go shopping:
• Fruits and vegetables. The very best are locally grown,
in season, and fresh. Frozen foods run a close second. Canned
can be practical and, despite some nutrient losses due to
heating and time on the shelf, they can still make a sizable
contribution to your nutritional bottom line. Natural foods
stores have a good variety of reduced-sodium brands of canned
veggies. Load up on all fruits and vegetables and serve and
eat big portions at meals. To ensure variety, look for color:
red tomatoes, orange peaches, yellow corn, green broccoli,
purple chard, white cauliflower. Take fresh fruit to work
or school every day.
• Beans, lentils, nuts and seeds. Legumes – dried
beans and peas – as well as lentils are highly nutritious
and versatile. Combine several – garbanzos, pintos,
red kidney beans, white kidney beans – to make many-bean
chili. Mash them for dips, soups, and spreads. Combine them
with rice, pasta, and other grains to make interesting entrees.
You can buy them dried in bags or in bulk and sort, soak and
cook them. But you can also buy them canned, for convenience.
Just rinse canned beans in a colander before using to remove
added salt.
As for nuts and seeds:
Sprinkle walnut halves or sunflower seeds on salad, slivered
almonds on steamed vegetables, or add a handful of cashews
to a pot of chili. Nuts and seeds add protein, healthful oils
and phytochemicals to your diet.
• Breads, cereals, and other grains. They can be an
accompaniment to a meal – a slice of bread or a couscous
salad – or they can be the backbone of an entrée
such as rice pilaf or a plate of spaghetti. Save leftover
rice and other cooked grains, reheat and serve with steamed
vegetables or topped with chili, as a filling for bean burritos,
tacos or cabbage rolls, or use it to make rice pudding.
Buy whole, unprocessed grains and products made from primarily
whole grains. The natural foods store by far has the best
selection. Look for:
• Whole grain cold and hot breakfast cereals;
• Whole wheat pasta in different shapes;
• Several varieties of rice, such as jasmine, Arborio,
basmati, and brown rice;
• Whole grain breads, rolls, flour tortillas, waffles,
and muffins;
• Unusual grains – sometimes called ancient grains
– such as amaranth, spelt, quinoa, kamut and teff. Try
buckwheat, oats and millet.
Those are the essentials – foods as close to their natural
state as possible, rich in plant nutrients such as dietary
fiber and phytochemicals, vitamins and minerals.
You can add to this list with some packaged foods, nonfat
dairy products or any of the growing number of substitutes
including soy or rice milk and soy yogurt. If you eat meat,
try making it a minor component of meals – a condiment
or side dish rather than the focal point of the meal.
And remember that tip from Jack La Lanne: Figure out what’s
good for you. Then develop a liking for it.
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