9 Healthy Foods for a Diet-Friendly Fridge
Must-have items for quick, healthy snacks and meals.
5. Low-Fat Dairy Foods
I'll leave it to you which low-fat dairy items you want on your refrigerator
shelf. I'm a yogurt fan myself, but you'll never see me willingly eat cottage
cheese (I can't get past the lumpy texture). Other low-fat dairy options are
fat-free or 1% milk and reduced-fat cheeses like part-skim mozzarella or
reduced-fat cheddar or provolone.
Low-fat dairy products have impressive levels of two nutrients many of us
need: calcium and protein. Just a cup of fat-free
yogurt, for example, takes you a third of the way to your daily recommended
calcium intake, and satisfies 17% of your estimated daily protein needs. A bag
of pre-shredded, reduced-fat cheese also comes in handy for making many of the
healthy snacks and meals mentioned in this list.
6. Jar of Marinara or Pizza Sauce
Armed with a jar of marinara or pizza sauce, you're on your way to several
quick and healthy snacks or meals. Use it for:
- Design-your-own pizza using whole-wheat pitas, bagel halves, or
- All kinds of pasta dishes.
- Italian-style hot sandwiches or panini.
- Topping for meat loaf or casseroles.
- Bread dip or enchilada sauce.
Tomatoes are packed with important nutrients, and your body can absorb more
of their phytochemicals if the tomatoes are cooked and eaten along with a
little healthy fat. That fits the description of most bottled marinara and
pizza sauces. Tomatoes contain all four carotenoid phytochemicals: alpha- and
beta-carotene, lutein, and lycopene, which work together for even more
nutritional pop. They also have three high-powered antioxidants thought to work
together: vitamin E, vitamin C, and beta-carotene.
7. Prepared Pesto (Made With Olive Oil)
Pesto, made with basil, olive oil, Parmesan cheese and some type of nut, is
a tasty way to work a little olive oil into your day. Along with the healthful
monounsaturated fats, olive oil contributes more than 30 phytochemicals, many
of which have antioxidant/anti-inflammatory action in the body.
Pesto makes a great spread for sandwiches and pizzas, or a tasty sauce for
all your favorite hot or cold potato and pasta dishes (choose whole-grain pasta
for added nutritional punch). You can even add pesto to goat cheese or light
cream cheese and serve with whole-grain crackers for an impromptu appetizer.
More good news about pesto: it's strongly flavored, so a small amount can help
perk up your dishes while keeping calories under control.