Pantry Essentials continued...
Condiments: Watch out for high amounts of salt in condiments and sauces. Even small amounts add up fast.
- Barbecue sauce, low-sodium
- Ketchup, reduced-sodium
- Mayonnaise, reduced-fat or nonfat
- Mustards: whole grain, honey, Dijon, yellow
- Soy sauce, reduced-sodium
- Vinegars: rice, red wine, balsamic, apple cider, raspberry. These make delicious salad dressings.
Fats and Cooking Oils: Cut down on butter in your cooking. Instead, use healthier oils, like olive and canola.
- Margarine, trans-fat-free
- Nonfat cooking sprays
- Nonhydrogenated shortening
- Oils, olive and canola
- Replacements for fat when baking, such as applesauce, fruit puree, or yogurt
- Salad dressings, reduced-fat or nonfat
Snacks: Stock your pantry with nuts, dried fruit, and whole wheat products for snacks and meals.
- Nuts and seeds, assorted, raw (almonds, walnuts, sunflower seeds, sesame seeds)
- Breads, tortillas, pitas, whole-grain
- Crackers, whole-grain, trans-fat-free
- Dried fruits
- Popcorn cakes or brown rice cakes
- Popcorn, plain or light microwave
- Pretzels, whole-grain
- Tortilla chips, baked, trans-fat-free
Spices vs. Salt: Too much salt drives up your blood pressure. Instead, add flavor with zesty spices and herbs. Options include:
- Bay leaves
- Black pepper
- Caraway seeds
- Chili powder
- Chinese five-spice
- Curry powder
- Garlic powder
- Italian seasoning
- Onion powder
- Red pepper flakes
- Sodium-free seasonings
Sweeteners: Cut down on sugar. It's full of calories that will pack on pounds. Instead, satisfy your sweet tooth with healthier options -- although the less you use of any sweeteners, the better.
- Brown rice syrup for a sweetening alternative in baking
- Honey (in moderation)
- Sugar-free or "light" maple syrups