Stock Your Kitchen

We are all guilty of it, we decide that we are going to be healthier; eat better and get more exercise. You can buy lots of vegetables, fill your fridge full of them, but that doesn't mean you are going to eat them. Especially when you stick them into the vegetable drawer where they hide and you forget about them. "Healthy eating is about having the right foods ready and waiting for you," says nutritionist David Grotto, R.D., the author of 101 Foods That Could Save Your Life. "Bust fruits and veggies out of the crisper prison, wash them, cut them up and put them at the front of the center shelf in your fridge. You're more likely to eat whatever is directly in your line of sight." Try keeping these foods on hand to make it easy to whip up a healthy meal or snack. 

• Milk: Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.
• Full-fat cheese: Go for a little bit of the good stuff instead of too much of the skinnier version. "You'll end up eating more of the low-fat cheese if you're not fully satisfied by it," Grotto says.
• Greek Yogurt: "It has more protein than regular yogurt, and it's extra creamy. Use it in place of sour cream or creme fraiche  in chilis, sauces, potatoes and dips," Grotto says.
• Frozen Vegetables: Just three minutes in the microwave and they're ready for you to add them to salads, soups or stir-fries or to munch on them for a snack with a little hummus or salsa.
• Healthy frozen meals: Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.
• Low-sodium lunch meat: Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.
• Cleaned and portioned frozen fish fillets: "Once it's defrosted salmon takes just minutes to prepare," Grotto says.
• Canned beans: "Rinse and then put a handful into soups, stews and salads for protein and fiber galore," Grotto suggests.
• Whole-grain cereal, crackers and pasta: Choose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.
• Peanut butter: "It's packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease," Grotto says.
• Canola oil: This heart-healthy monounsaturated fat is the perfect choice for sauteing because it has a high smoking point. "Store it in the fridge, because oils become rancid when exposed to heat and air," Grotto advises.