Later On

A blog written for those whose interests more or less match mine.

Basic ingredients for a healthful kitchen

with 2 comments

Useful information from the American Cancer Society:

The first step to cooking healthfully is to stock your kitchen with a variety of foods that you can throw together for healthful meals in a hurry. Keep these foods on hand for fast meals on busy nights.

In the Cupboard

  • Beans: Black, pinto, kidney, chickpeas, lentils, refried
  • Rice: Brown, long grain, rice mixes
  • Pasta: Whole wheat, spaghetti, fettucini, penne, bowtie, ramen noodles
  • Other grains: Couscous, orzo, cornmeal, whole wheat crackers, bread sticks, bread crumbs
  • Onions
  • Canned tomatoes: Diced, whole, seasoned, sun-dried, sauce, salsa
  • Canned vegetable: Mixed vegetables, green beans, mushrooms
  • Canned and dried fruits: Applesauce, raisins
  • Sauces: Pasta, pizza, tomato
  • Soups: Canned soups, broth and bouillon and dried soup mixes
  • Meats: Canned tuna, salmon, minced clams, and chicken
  • Peanut butter
  • Evaporated milk
  • Vinegars: Cider, red and white wine, balsamic
  • Oils: Olive, canola, peanut, and nonfat cooking spray

In the Refrigerator

  • Vegetables and fruits
  • 100% vegetable and fruit juices
  • Reduced-fat milk and yogurt (without added sugar)
  • Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan
  • Reduced-fat sour cream and cream cheese
  • Whole wheat and corn tortillas
  • Eggs
  • Minced garlic
  • Sauces: Worcestershire, soy, teriyaki, and chili
  • Ketchup and mustard (spicy and Dijon)
  • Salad dressings with olive oil or reduced fat

In the Freezer

  • Frozen vegetables, fruits, and 100% juices
  • Frozen chopped onions and chopped green pepper
  • Breads: Whole grain breads, dinner rolls, English muffins, bagels
  • Meats: Chicken breast, ground turkey breast, extra lean hamburger
  • Fish: Red snapper, salmon, orange roughy, cod, flounder, sole
  • Frozen yogurt or fruit sorbet

Whole Grains vs. Refined Grains
A whole grain is made up of three parts: bran, endosperm, and germ. Refined grains are made from the endosperm. Because the bran and germ contain much of the vitamins and minerals and all of the fiber found in grains, whole grains have more fiber and nutrients than refined (or processed) grains. Shoot for at least three servings of whole grain foods each day.

For healthful and delicious recipes, visit our recipe page.

I edited the passage lightly—the writer(s) were apparently ignorant of the distinction between “healthy” (having good health) and “healthful” (promoting good health). Example: I am healthy because I eat healthful foods and follow healthful habits.

Written by LeisureGuy

17 December 2008 at 1:23 pm

Posted in Daily life, Food, Health

2 Responses

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  1. Marriam-Webster’s includes promoting health as a meaning of healthy:

    Conducive to health (walk three miles every day…a beastly bore, but healthy — G. S. Patton)


    17 December 2008 at 1:26 pm

  2. Interesting. Merriam-Webster decided some time ago to go all descriptive (rather than prescriptive). In this case, I don’t agree with them because I think the distinction between having health and promoting health is useful. “Healthful” is right there in our language—why not use that word when that’s what you mean? Or so I see it. But don’t forget: I am now an older person, possibly clinging to distinctions that have eroded over the past 50 years due to poor language instruction due to our schools discarding the studies of Latin, grammar, syntax, logic, and so on.


    17 December 2008 at 1:38 pm

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