How To Keep Your Fridge, Freezer, and Pantry Full of Healthy Foods

45,000

That’s the average number of products a typical U.S. grocery store or supermarket has lined up on its shelves. This translates into an abundance of choices you must make every time you browse the aisles on your weekly shopping trip.

During these tough times, you may consider delaying your shopping trips by stocking up for 2 or 3 weeks at a time in order to make less visits to the grocery store. While this may be the preferred choice for many, it’s important to consider how this might affect your health. Now more than ever, it is important to boost your immune system by providing your body with nutritious foods.

With such a vast number of choices in every section of the grocery store, where do you even start? Next time you make a trip to the grocery store, try adding these products to your shopping cart in order to keep nutritious meals and snacks in your freezer and pantry:

Produce

As tempting as it may be, don’t skip this section! While this section may be avoided for fear of cross contamination from other customers, there are many pre-bagged options available to minimize cross contamination. Bagged sweet potatoes, Brussels sprouts, carrots, spinach, and kale all provide a good source of nutrients needed for a healthy immune system. Pineapple, clementine’s, kiwi, and pre-bagged apples are more examples of items that have an outer layer of protection.

Meat Department

Choose lean cuts of meat and check the nutrition label for pre-packaged deli meats so you can opt for a low fat or lean product. Choose skinless poultry and choose light or white meat (i.e. breast) versus dark meat (i.e. thigh) for a lower total fat and saturated fat content. Repackage meats that are on sale or that won’t be consumed before the expiration date and freeze them using plastic freezer bags.

Dairy

Milk and dairy products are an excellent way to get calcium and vitamin D in your daily diet. Look for milk fortified with Vitamin A and D and use the nutrition label to compare fat content as well as vitamin and mineral content. Add Greek yogurt or traditional nonfat yogurt and low fat or reduced fat cheeses for additional calcium. Don’t forget eggs! One egg provides 6 grams of protein and a good source of vitamin A, D, and B12, making it an easy and convenient source of high-quality protein and vitamins.

Juice and Beverages

With the kids at home, many families might want to have juice stocked up in the fridge. While they may be fortified with calcium, vitamin D, omega-3, or other vitamins and minerals, many juices are also high in added sugar. Instead, look for products labeled 100% juice, which do not contain added sugar, but should still be consumed in moderation.

Freezer Section

Frozen foods offer a high level of convenience with a long storage period. Fruits and vegetables are frozen at their peak ripeness, offering a delicious and nutritious option that is comparable to its fresh counterpart. Choose plain frozen vegetables versus products in sauces to limit sodium and fat content. Use the nutrition label to compare frozen meals and opt for a product with lower sodium and fat content. Frozen whole grain waffles are fortified with many vitamins and minerals, so consider swapping out your toaster strudels for this breakfast option.

Convenience Foods

There are many pre-packaged convenience items that are nutrient-rich, and the easiest way to find them is by reading the nutrition label or looking for label claims on the front of the package! Canned goods are nonperishable and are an easy way to incorporated vegetables into mixed dishes. Choose canned vegetables labeled no salt added or reduced sodium. Look for canned fruits labeled no added sugars, unsweetened, or packed in its own juices. Opt for soups and stews with no salt added, less sodium, and low-fat or fat-free.  Choose whole grain breads, pastas, rice, and cereals for added fiber and nutrients. For crackers and snack foods, consider buying individual packaged products to prevent over-consumption, and choose products low in sodium and fat (such as pretzels instead of chips).

In this unpredictable and unprecedented time, there is one thing you can control: what you put in your body. Choose nutritious foods rich in vitamins and minerals and low in saturated fat and added sugars to boost your immune system and promote health and wellness in your life.

 -EL

Duyff, R. L. (2017).The Complete Food and Nutrition Guide (5th ed.). New York, NY: Mifflin Harcourt Publishing Company.