Stock This, Not That in the Pantry

If you're like us and missed National Get Organized Month in January fear not as February is a great month for getting your kitchen pantry in shape and National Procrastination Month is still a month away (March).  An organized, well-stocked pantry will help you save time & money while helping you eat healthier.An organized, well-stocked pantry can help you fix quick, healthy meals. Keep a list of what's in your pantry for easy meal planning, and when items are used be sure to add them to the grocery list. This strategy will insure you have what you need when you need it.  Use the same method for organizing & stocking your refrigerator and freezer.Here are a few suggestions on what to stock and not stock in your organized pantry:Stock this:1. 100% Whole Grain or Whole Wheat Bagels, Bread, Hot & Cold Cereals & Tortillas. 100%whole grain products can help you meet the current dietary guidelines. Choose old-fashioned oats and cereals low in sugar (6 grams or less per serving).  These high fiber choices can help lower LDL (lousy)cholesterol, reduce the risk of some cancers and may help you control your weight.2. Dried or Canned Beans. Beans are high in protein, fiber, vitamins & minerals and low in calories & fat.  Dried beans are low in sodium and cost just pennies per serving but require some pre-planning.  For a bit more money canned beans are a quick alternative, just make sure you rinse them to remove some of the sodium.3. Other Canned Goods. Stock up on a variety of low sodium broths, tomato-based sauces & vegetables when they're on sale.  These cost-saving ingredients can be used as part of your favorite recipes or as quick meal fixings. Don't forget the canned fruit (cups or dried, too) packed in water or juice. They can be used in recipes & salads or enjoyed with a meal or as a snack.4. Oils & Vinegar. Canola, olive & peanut oils are all heart-healthy choices that can be used for baking, cooking and in dressings when combined with a flavored vinegar.  Flavored vinegar also make great marinades.  Apple cider, balsamic & red wine vinegar are just a few choices for the pantry shelf.5. Peanut (or other Nut) Butter. Full of heart-healthy monounsaturated fat, peanut butter is another simple way to get some inexpensive protein at meals or snacks.6. Spices. Spices provide flavor without fat or sodium.  Start with the basics and build up your collection based on favorite recipes and taste.  Some basics are basil, black pepper, chili powder, cinnamon, curry, garlic, nutmeg & parsley.7. Whole Wheat Pasta, Brown Rice, Whole Grains. Ditto the information at number one.  And don't limit yourself to just brown rice consider expanding your grain choices to include barley, bulgur or quinoa.Not that1. White Bread Products, Sugary Cereals & Bars, & Instant Hot Cereals. The low fiber & the added sugar in many of these choices don't offer much in the way of satiety (keeping you full) or nutrition.2. Bottled or Canned Gravies & Creamy Sauces. Prepared gravies & sauces are loaded with fat andsalt. With your organized, stocked pantry you can rely on healthier toppings for your dishes. 3. Boxed Entrees & Sides. These processed dish-starters are high in calories, fat & sodium with little or no fiber.  No need to sacrifice your health for convenience with your organized pantry you'll be able to pull together a quick, healthy dinner without the box.4. Prepared Salad Dressings. Why load up your healthy green salad with a bottled dressing loaded with calories, unhealthy fats, sodium & ingredients you can't even pronounce?  Dress your salad with a quick, healthy vinaigrette you shake up in just a few minutes with your handy pantry ingredients.5. Nut-based spreads with added Chocolate & Sugar. The health benefits provided by the nuts are over-shadowed by the added calories & sugar. It's better to reserve this spread for an occasional treat, not a staple.6. Salt. Most of us exceed the daily recommendation for sodium due to a regular diet of fast food and processed foods.  Put the salt shaker away and flavor your dishes with the spices from yourwell-stocked pantry supply.7. Pasta & White Rice. Ditto number one. These versions can lead to overeating at the meal and searching for more food just a few hours later.