G It might seem glamorous to pick up the fixings for each days meals at the market that same day, whip- ping up healthy gourmet meals from fresh ingredients like characters do in romantic comedies. But lets face it: In the real world, sometimes dinner comes out of a can or a box. The easi- est meals to make are those assembled from foods readily at hand-such as the contents of your kitchen pantry. But if your pantry is stocked with canned goods high in sodium and packaged foods packed with refined grains and added sugars, those meals you throw together could throw your healthy- eating plans for a loop.Some savvy supermarket shopping can stock your pantry the right way, with nutritious staples that can form the basis of countless inexpensive, healthy meals and snacks. Go take a look in your own kitchen pantry and make an inventory of your cup- boards-is it time for a nutrition-smart makeover? Start with these 23 essential items for a healthy pantry:1 Barley-In 2006, the US Food and Drug Administration (FDA) finalized a rule that allows bar- ley products to claim on the label that they reduce the risk of coronary heart disease. Its the beta glucan soluble fiber in barley-aim for at least 0.75 grams per serving-thats good for your heart, combating unhealthy LDL cholesterol. The most common type of boxed barley in supermarkets, pearl barley, is not technically a whole grain because the outer hull and bran layer have been removed. But because barley contains fiber throughout the kernel, pearl barley still packs plenty of fiber and nutrients. Add to soups or stews or cook as a side-dish substitute for rice.2 Beans-Canned or dried are both good choices, as long as you drain and rinse canned beans; University of Tennessee scientists report that draining plus rinsing reduces the sodium content in canned beans by 41%. (You can also look for new, lower-sodium canned varieties.) Rich in minerals and B vitamins, beans are also a good source of protein-with as much in a cup of cooked beans as in four ounces of meat-and fiber, which helps you feel fuller longer after eating. Pick any of the many types of common beans available in most supermarkets that you prefer, as all are good nutri- tional choices.3 Brown rice-Unlike that pantry staple white rice, brown rice re- tains the whole-grain goodness of the bran and germ. Recent research found that eating two or more weekly servings of brown rice was associated with a lower risk of type-2 diabetes, while five or more weekly servings of white rice was linked to a higher risk. Dont have time to cook regular brown rice? Instant varieties, ready in just 10 minutes, are identical in key nutrition data to brown rice that takes nearly an hour.4 Canned fish-Albacore tuna (white) is highest in heart- healthy omega-3s, with nearly three-quarters of a gram-putting it not so far behind salmon. (Children, pregnant and nursing women, or any woman who may become pregnant, should opt instead for light tuna, to avoid mercury.) And buy tuna canned in water, not oil: Albacore tuna in oil loses three-fourths of its omega-3s compared to water-packed, while add- ing half again as many calories plus saturated fat. (Go easy on the mayo, too, when making tuna-salad sand- wiches.) Dont forget canned salmon and sardines, which are even higher in heart-healthy omega-3s.5 Canola oil-All liquid vegetable oils are good choices to substi- tute for saturated fats that are solid at room temperature. But a recent study published in Prostaglandins, Leukotrienes and Essential Fatty Acids concluded that canola oil contains a nearly ideal mix of unsaturated fats to promote heart health. In particular, the research found, the plant omega-3s in canola oil combat a compound called fibrinogen in the blood thats linked to thrombosis and inflammation. The composition of canola oil, scientists said, is, so far, the closest to the opti- mum to meet the basic requirements of essential fatty acids in the body.6 Cooking spray-Even the healthi- est oils contain calories, so cooking spray-with essentially zero calories-is a must for the pantry. Whenever you need just enough oil to prevent sticking, reach for the spray instead.7 Cornstarch-Theres nothing especially nutritious about cornstarch, but it does make a healthy alternative to a butter-and-four roux for thickening gravies and sauces. A teaspoon or two of cornstarch, dis- solved in water before mixing into your dish, creates a silky sauce while adding only 10 calories per teaspoon. It packs twice the thickening power of four, with less risk of lumps.8 Dried fruit-When youre out of fresh fruit to top that morn- ing cereal or lunchtime low-fat yogurt, reached for dried or freeze- dried fruits such as blueberries. Tufts researchers have shown that blueberries in particular may help protect your ag- ing brain. Watch out, though, for dried fruits with lots of added sugar, such as cranberries-check the ingredients list on the label.9 Green tea-Besides being rich in antioxidants, green tea may help you feel more full and less likely to go back for seconds. Swedish re- searchers who compared the post-meal effects of green tea versus plain water found that participants reported feeling more full when accompanying a meal with a cup of green tea, and were also less inclined to have a second helping.10 Hot sauce-Any pantry staple that adds favor without a lot of calories or sodium is a good idea. So if you like the hot stuff, go for it. Just check the label to make sure youre buying a sauce low in sodium: While Tabasco has only 35 milligrams per teaspoon, some hot sauces, such as those used for Buffalo chicken wings, are much higher.11 Lentils-Often overlooked, the lowly lentil is a nutri- tional standout-high in fber, protein, vitamins and minerals includ- ing iron and potassium-thats conve- nient to cook. Dried lentils dont need pre-soaking like their cousins the dried common beans, making them handy for soups, stews and side dishes.12 Low-sodium chicken stock- Countless recipes call for chicken stock, so just make sure yours is fat-free and reduced- sodium. (Even the low-sodium stock packs a salty punch, though, so use in moderation.)13 Nuts and nut butters-No need to debate the rela- tive health benefits of nuts here; go with what you like for snack- ing or whatever the recipe calls for. All are good sources of plant omega-3s, antioxidants, fiber and protein. Even the healthiest nuts also contain calories, though, so enjoy sensibly and use as a substitute for other snacks or salad top- pers. (And watch the salt, too.) In pantry planning, remember that the nuts high- est in fats also go rancid most quickly14 Oatmeal-Oat groats and steel-cut oats are the most minimally processed and thus the most nutritious choices. But dont feel bad about opting for the conve- nience of quick-cooking oatmeal, which still outshines most other breakfasts.15 Olive oil-Many people think olive oil is the only healthy cooking-oil choice. Actually, evidence suggests that the polyunsatu- rated fats in other oils, such as canola, saffower or soybean oil, are an even better substitute for saturated fats such as butter than the mostly monounsatu- rated fats in olive oil. But extra-virgin olive oil remains a healthy-pantry staple as an ingredient in salad dressings. Instead of the gloppy, fat-laden bottled dressings on the supermarket shelf, whip up your own with olive oil and vinegar (try a 3:1 olive oil to vinegar ratio, then adjust to taste), a little Dijon mustard to emulsify and maybe some chopped shallot.16 Popcorn-Its tough to beat popcorn as a healthy snack, as long as you take it easy on the salt and hold the butter (try a few spritzes of butter-favored cook- ing spray instead). Popcorn is a whole grain, and a new study shows that corn has the highest level of antioxidants of any grain or vegetable-almost twice the antioxidant activity of apples. No need to buy bagged popcorn with all that salt and additives, or even a micro- wave popper: Just put a quarter-cup of kernels in a paper lunch bag, add a tiny bit of oil, roll the top closed and micro- wave until the popping stops.17 Powdered egg whites-Never again run out when you need egg whites in a recipe! Just use two teaspoons (a mere 17 calo- ries) of powdered egg white plus two tablespoons of warm water in place of each egg white. Powdered whites can even be used safely without being cooked. Besides filling in for egg whites, the powdered whites can substitute for whole eggs in some recipes, lightening the calorie and fat burden.18 Quinoa-You can read all about quinoa and its health benefits in the June 2010 Healthletter. From the pantry perspec- tive, well just add that this whole grain, originally from the Andes, makes a fast and foolproof side-dish substitute for rice; you can even make a quinoa paella main dish.19 Sugar substitutes-Stock whatever zero-calorie sweetener your taste buds prefer. Despite Internet scaremonger- ing, the FDA considers such sweeteners safe and you can use in moderation to satisfy your sweet tooth.20 Vinegar-Keep a variety of favored vinegars in your pantry to mix into salad dressings or to add a zip of favor to dishes. A tablespoon of red-wine vin- egar contains no saturated fat, a single milligram of sodium and only three calories.21 Whole-wheat pasta-See our March 2010 guide to getting the most whole grains in your pasta. And dont overlook whole- wheat couscous, a pasta substitute for rice thats foolproof and ready in 10 minutes.22 Whole-wheat flour-You can usually substitute whole-wheat four for up to one-third of the bleached four in most recipes. Check your supermarket, too, for new varieties such as white whole- wheat and whole-wheat pastry four. For a creative recipe that takes advan- tage of the nutty taste of regular whole- wheat four, see page 6 in this issue.23 Wild rice-If youve avoided wild rice (actually a grass, not a true rice) for fear that it takes forever to cook, look for precooked wild rice-just heat right in the package in boiling water (or micro- wave) and serve.
Produce by the CanWhat about canned fruits and vegetables? We typically recommend frozen produce, which is picked at its prime and retains almost all the nutrients of fresh-without the sugar and sodium added to canned fruits and vegetables. Moreover, the heat of canning does destroy some nutrients. But its tough to beat the convenience of canned produce. So shop for no-sugar-added or packed in juice (or water) fruit and low-sodium veggies (for most, drain and rinse like beans before using). Canned tomatoes in various forms (whole, diced, crushed, etc.) are a pantry standby, in any case, and new research sug- gests the lycopene in tomatoes may be good for bone health . |
Is It Still Good?Canned foods that are low in acid, such as most vegetables, meat and fsh, remain safe and edible for two to fve years. High-acid canned goods like tomatoes are good for only 12 to 18 months. Check for expiration dates on cans and other packaged foods and throw away anything past this date. (Products beyond their use-by date may still be safe to eat, but are likely past their favor peak.) Also toss any canned foods that are dented, rusting or bulging, to avoid bacterially con- taminated contents. |