| A well-stocked kitchen can make the decision | | | | Don't forget to use the freezer for left-overs and |
| between cooking a healthy meal at home or | | | | storage to create your own convenient "frozen |
| running out for fast food or take-out. Here are | | | | dinners". Your baby's purees, as well as sauces |
| some staples for the pantry that should always | | | | and broths store beautifully in ice cube trays and |
| be on the grocery list and in your kitchen, so | | | | zip top bags. |
| preparing snacks and planning meals is simple and | | | | For the Pantry |
| convenient. | | | | Dried Foods |
| For the Refrigerator | | | | Bread, grains and pastas are good sources of |
| Pre-cooked chicken and meats - already grilled or | | | | carbohydrates that can be the basis for a quick |
| steamed. Ready to add to pasta, salads, stews, | | | | and healthy meal. Some dried beans and legumes |
| stir frys, and fajitas. | | | | require more cooking time and preparation but |
| Pre-cut vegetables and fruits - found in the fresh | | | | are economical and healthy. |
| produce section of supermarket. Veggies are | | | | Pasta - this can be any shape or size, so you're |
| perfect for stir frys and pastas. Fruits are ready | | | | ready to make spaghetti, lasagna, macaroni and |
| for snacking, salads or smoothies. | | | | cheese, udon, and soups. Best choices are |
| Shredded cheeses - found in the cheese or deli | | | | egg-less noodles for those under 12 months and |
| section of supermarket. Great way to save time | | | | wheat semolina for those over 12 months. |
| when making your favorite Italian and Mexican | | | | Dried Grains - these include couscous, quinoa, |
| dishes. | | | | polenta and risotto. These make good side dishes |
| Fresh dips and salsas - found in cheese and meat | | | | to meats and fish dishes as well as appropriate |
| sections of supermarket. Can spice up | | | | main dish with steamed vegetables or stews. A |
| sandwiches, raw vegetables, crackers, pasta, and | | | | good staple for Indian and Mediterranean dishes. |
| baked potatoes. Store in freezer or refrigerator | | | | Beans and legumes - these include lentils, red |
| for last minute get-togethers, meals and snacks. | | | | kidney beans, garbanzo beans, black beans, and |
| Pizza and bread dough - found in the freezer or | | | | white beans. You're prepared for healthy dips |
| refrigerator section of supermarket. Let each | | | | such as hummus and black bean, as well as side |
| family member create their own meal with lots of | | | | dishes, soups and salads. |
| healthy topping options. | | | | Breads - including pita, multi-grain, lavosh, bagels, |
| Dairy Products | | | | and tortillas. Different breads allow for various |
| Choose pasteurized, whole milk and dairy products | | | | stuffings. Create healthy pizzas, burritos, wraps, |
| for those under 5 years old. Some pediatricians | | | | sandwiches and more. |
| say to cut back on whole milk products as young | | | | Rice - infant rice for first meals and to mix in with |
| as 3 years old, and introduce low and skim milk | | | | vegetable and fruit purees. Brown rice makes a |
| options. Be sure to check dates on packages to | | | | good and healthy companion for Asian stir fry, |
| be sure you're getting the freshest and longest | | | | and Mexican dishes. |
| lasting. | | | | Dried fruits - these are great healthy snacks |
| Yogurt - particularly plain yogurt which you can | | | | alone, as well as good mix-ins for yogurt, granola, |
| add your own fruit and purees. For those under | | | | oatmeal, and cottage cheese. |
| one year, be sure the yogurt is made from whole | | | | Breakfast cereals - these include muesli, granola, |
| milk and active cultures. Soy yogurt is an option | | | | low sugar cereals, oat bran, wheat germ, and |
| for those who are lactose intolerant. Plain yogurt | | | | oatmeal. It's also easy to make your own cereal |
| is also a good base for salad dressings, smoothies, | | | | mix by simply combining your favorite grains such |
| sauces and a healthy alternative to sour cream | | | | as rolled oats, toasted wheat germ, and oat bran |
| for topping baked potatoes, and Mexican foods. | | | | with dried fruit. |
| Milk - you may have a few different types of | | | | Canned and Jarred Foods |
| milk (whole, low fat and non-fat) for family | | | | Some canned foods are high in fat, sodium and |
| members based on age and diet. Soy and rice | | | | sugar, but many are also high in nutritional value. |
| milk are also good alternatives, especially for | | | | Check the labels to identify those with the least |
| those with allergies and lactose intolerance. Have | | | | additives. These include: light tuna in water, organic |
| on hand for drinking, making smoothies and | | | | natural nut butters, all-fruit spread, beans, and |
| baking. | | | | tomatoes. Be sure to thoroughly rinse canned |
| Cheeses - soft cream cheese makes great dips | | | | beans and vegetables to eliminate extra sodium |
| and spreads for all ages. Adding calcium to your | | | | and oils. Remember low sodium broths and stocks |
| family's diet is as easy as sprinkling fresh | | | | for poaching and boiling meats and vegetables, as |
| parmesan over pastas and vegetables. Cheddar | | | | well as creating your own soups. |
| cheese is always welcome for sandwiches and | | | | Condiments and Spices |
| homemade macaroni and cheese. Cottage, ricotta | | | | A good supply of bottled sauces, condiments, oils, |
| and goat cheeses can be part of a healthy meal | | | | herbs and spices will allow for lots of creativity. |
| or snack. Pre-shredded and grated cheeses are | | | | Ingredients such as naturally brewed soy sauce, |
| very convenient for Italian and Mexican favorites. | | | | mustards, ketchup, salad dressings, tomato paste, |
| Eggs - eggs can make all kinds of quick meals by | | | | and Worcheshire give flavor to many dishes as |
| themselves - omelets, egg salad, frittatas and | | | | well as create many dips and sandwich spread |
| quiches. Some kids think "breakfast for dinner" is | | | | options. |
| a fun family meal. Choose cage free and organic | | | | Use healthy oils such as olive and canola for |
| for the least exposure to harmful bacteria. | | | | cooking and baking as well as preparing dressings |
| For the Freezer | | | | and marinades. Vinegars such as balsamic are also |
| Fresh is usually best for taste and nutrients, | | | | a good way to add flavor. Remember to |
| however frozen can be convenient stand-by. | | | | refrigerate after opening. |
| Frozen items such as peas and blueberries make | | | | Herbs and spices are best when fresh, but even |
| convenient finger foods for older babies and | | | | dried can wake-up a boring food. If possible buy |
| toddlers. Frozen poultry, meats and fish will create | | | | whole herbs and grind them yourself (a clean |
| all kinds of meals. | | | | coffee grinder works well) for maximum flavor. |