FOODS TO STASH vs: FOODS TO TRASH!

 You get home from work, you go to the fridge , and there’s nothing but sad carrots and furry blue yogurt in your fridge. You run to the grocery store and are faced with line ups even longer than your day. That’s it! You grab a few frozen boxed dinners and run  out again.It doesn’t have to be this way. If you know what healthy items to stash in the fridge and pantry, you’ll never have to chow down on salty cardboard crusts for dinner again.

 Here are some nutrition tips on what to buy the next time you swing through the crowded grocery store. Follow these tips for plumping up the pantry and filling the fridge with healthy items and you can whip up tasty, nutritious meals when your time is full and your tummy’s anything but.

 Stash 1: Go for flavorful, low-fat dairy.
Non-fat sour cream and light cream cheese on hand. They are not only good for dips or sandwiches, but also great replacement for fat in many recipes, you will still maintain the creamy texture.

Milk is a great base for breakfast, desserts and soups. Do your body a favor by favoring 1 percent and skim over their fattier cousins, or better yet try using plain soy milk. But read the labels, make sure the sugar content is not over 12 grams.

 What to trash: Low-fat dairy that’s replaced the fat with fillers. Fillers can amp up the sugar and carbohydrate load. As always, read labels and dairy products such as sour cream should not have more then 5 ingredients listed.

Quick health tip: Freeze a few ice cube trays of milk/soy milk, then next time you’re in a breakfast rush, blend a smoothie of fresh or canned fruit, milk cubes, flax and some peanut butter.YUMMO!!!! Delicious

 Stash 2: Produce baby!
Nothing beats stocking up on seasonal goodies like peaches in season or corn fresh from the farmer’s market(yum), but there are other ways to ensure you’re getting the powerful nutrition produce offers.

- Buy plenty of 100-percent fruit and vegetables juices, frozen or canned.
-Keep dried fruits like raisins, cherries, plums and apples on hand.                                   
-Stock up on frozen or canned fruits and vegetables, or buy fresh and freeze your own.

What to trash: Canned fruit drowned in thick Syrup, juice drinks, and, if you’re sensitive to it, dried fruit processed with sulfur. yuck!

Quick health tip: At your next BBQ try grilling pineapple or peaches with the steak, or sprinkle raisins over your salad. Or try chopping a little fresh or frozen spinach into your next pasta sauce for a fiber and flavor boost.

Stash 3: Go beans!
Beans are a nutrition power-house, packed with fiber, rich in protein, low in fat, and they’re so flexible. They can star in everything from breakfast burritos and lunch-time salads, to tonight’s chili or your next party dip.

 Look for black, pinto, kidney, lentil and garbanzo beans either dried or canned (keep an eye on sodium levels if buying canned, then rinse the beans  in water well before use). Then sprinkle your favorites liberally into soups and stews, over whole-wheat cous cous or into risotto.

What to trash:Refried beans go great inside a burrito, but they can be loaded with fat and major calories. Look for low-fat versions or, better yet, stick with their unfried choices.

Quick health tip: Hummus, made from chick peas, is loaded with protein and makes a great veggie dip. It also adds fiber and a nutty richness when used as a spread on sandwiches.

 Stash 4:  good food, quick and easy

For whipping up a quick meal you’ll always want to keep on hand these old reliables:

 -Eggs.
-Whole-grain goodies: bread, tortillas, pasta, cereal, oatmeal and rice.
-Reduced-fat spreads and cheeses.
-Lean protein: meat, tofu, beans and nuts.
-Low-sodium soups and broths.

What to trash: Wishful thinking. Just because a food says it’s low in cholesterol or has reduced fat doesn’t mean it’s good for you, if anything it may be worse. You won’t know until you read the label. Watch for elevated levels of sodium and sugar making up for the items taken out.

Quick health tip: A healthier diet for hens means that some eggs are now rich and loaded with omega-3 fatty acids and vitamin E.  Look for these new eggs at your grocery store.

These are just a few tips on what foods to stash in your fridge and pantry — and a few items to trash. This will really help if your always eating on the run, becuase you will always be stashed with the right kind of foods!

Bon Appetite!