What’s In Your Pantry?

When I work with clients, we sit down at their kitchen table and go through their pantry and refrigerator.  It’s an eye-opening adventure for Baby Boomers and seniors, as we scrutinize  containers and labels for the healthiest foods.  Sometimes there are lots of surprises, other times not so much.  But it’s always a good reminder to keep the basics simple for promoting  health as we grow older.

Mom and dad need to eat foods in high nutrient density.
A variety of fruits should be in eveybody’s kitchen.

Here are some staples that should be in all of our kitchens:

  • Dried beans: black, kidney, pinto, garbanzo, black-eyed peas
  • Lentils
  • Dried green peas
  • Oats (no sugar added)
  • Popcorn (minimal salt and fat added)
  • Pastas: whole-wheat or gluten-free
  • Rice: brown and wild
  • Quinoa
  • Protein powder
  • Nuts (no salt added): almonds, cashews, walnuts
  • Seeds: pumpkin, sunflower, and sesame
  • Herbs and spices of all kinds (discard after 2 – 3 years)
  • Oils: extra-virgin olive oil, canola oil
  • Vinegars: balsamic, red and white wine, apple cider, rice wine
  • Canned beans: black, pinto, kidney (low-sodium or rinse for a minute in a colander)
  • Canned vegetables (great for emergencies): purchase the lowest sodium available
  • Canned tomato products: paste, diced, sauce (purchase the lowest sodium available)
  • Natural nut butters
  • Vegetable or chicken broth (low-sodium)
  • Frozen berries or favorite fruits
  • Frozen vegetables, no sauces added
  • Yogurt (soy-based products are available)
  • Fresh fruits of all colors
  • Fresh vegetables, especially leafy greens of all kinds
  • Garlic and onions

And don’t forget, to build a healthy meal, include: 2 – 3 oz. lean protein (the size of your palm), 1/2 cup whole-grain starch or whole-wheat bread, 1 cup cooked vegetables or 2 cup leafy greens, 1 tsp. fat (olive oil, low-fat mayonnaise) or 1 oz. nuts, 1 fruit, and 1 serving low-fat dairy.

To look more specifically at your very own  healthy “food supply,” give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

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