Build a foundation for healthy eating by stocking your pantry to support your goals. Sometimes it’s nice to mix and match with ingredients you have on hand, or Instacart them over to your house! Follow these simple guidelines below to create balanced plates at home for you and your family.
A variety of non-starchy vegetables provides essential nutrients and dietary fiber. And plants help promote a healthy gut and heart.
arugula
asparagus
bok choy
broccoli
Brussels sprouts
cabbages
callaloo (amaranth greens)
cauliflower
collard greens
cucumber
eggplant
green beans
kale
leeks
lettuces
long beans
mushrooms
mustard greens
okra
onions
peppers
radishes
snow peas
spinach
Swiss chard
tomatillos
tomatoes
yellow squash
zucchini
Including protein in each meal promotes fullness and gives you the energy you need to fuel your day.
adzuki beans
beef
black beans
blackeyed peas
cannellini beans
cheese
chicken
chickpeas (garbanzo beans)
edamame
eggs
fish
Great Northern beans
kidney beans
lentils
lima beans
milk
mung beans
navy beans
pigeon peas
pinto beans
pork
red beans
shellfish
tofu
turkey
yogurt
Complex carbs, including fruit, whole grains and starchy vegetables, offer fiber. Because your body digests them more slowly than simple carbs, they keep you full longer.
barley
beets
brown rice
buckwheat
carrots
cassava
chickpea pasta
corn
farro
fonio
green peas
jicama
oats
parsnips
plantains
potatoes
pumpkin
quinoa
sweet potatoes
taro root
turnips
wheat berries
whole corn tortillas
whole wheat bread
whole wheat pasta
winter squash
Add healthy fats:
Healthy fats support cell function, help you feel full, and taste great too.
almond butter
almonds
avocado
cashews
chia seeds
flax seeds
hazelnuts
hemp seeds
olive oil
peanut butter
peanuts
pecan oil
pecans
pistachio oil
pistachios
pumpkin seeds
olive oil
olives
sesame seeds
sesame seed oil
sunflower seeds
sunflower seed butter
tahini
walnut oil
walnuts