10 Pantry Items for Quick Healthy Meals and Snacks
LIVE FOR LIFE received many contest entries for the individual and group makeovers. Listed below are the winners for 2009:
Individual Winner #1
Victoria Grice
Staff Assistant
- Week 9-10 Update (March 26)
- Week 7-8 Update (March 10)
- Week 6 Update (February 24)
- Update at Halfway Mark
- Week 5 Update (February 17)
- Week 4 Update (February 9)
- Week 3 Update (February 2)
- Week 2 Update (January 26)
- Week 1 Update (January 21)
- Victoria Grice
Individual Winner# 2
David Berberian
Scene Shop Coordinator
- Week 10 Update (March 20)
- Week 8-9 Update (March 13)
- Week 7 Update (March 6)
- Week 6 Update (February 26)
- Update at Halfway Mark
- Week 5 Update (February 17)
- Week 4 Update (February 12)
- Week 3 Update (February 2)
- Week 2 Update (January 21)
- Week 1 Update (January 6)
- David Berberian
Group Winner
Dean of Students Office
(16 group members)
Add these 10 items to your pantry to help prevent the dash to pick up an unhealthy fast food meal. Keep chips, cookies, soda and candy out of your pantry to decrease temptation. Occasional goodies are OK but stocking your panty with them will result in increased consumption.
- Frozen Vegetables/Frozen Stir Fry. These are a nutritious, economical alternative to fresh vegetables. Add vegetables to sauces and soups to increase the health value and decrease the calories/serving. Spend some time in the frozen vegetable section of the grocery store and try something new. What can be easier than steam-in-the-bag microwave vegetables? Some have interesting sauces that can add flavor but remember, sauces usually mean extra calories.
- Canned Tomatoes. Whole, diced, pureed, sauce, and paste all contain lycopene a potent antioxidant. Add these to soups, stews and sauces to increase nutrient value. Make sure to purchase the no-salt added canned tomatoes.
- Dried Soups. These make a good base to for an easy soup. Add meat, beans or vegetables for delicious soup. Opt for the low-sodium versions.
- Low sodium canned chicken, tuna, and salmon can make easy quick dinners. Try a tuna spaghetti sauce, or quick salmon patty with rice and a couple frozen vegetables. Quick soup recipe using the above 4 ingredients: Start with a low sodium dried soup mix. Add a small can of tomato sauce, a can of chicken and some frozen vegetables.
- Whole Grain Crackers like Triscuits make a great snack with a little peanut butter, hummus or feta cheese.
- Oatmeal. Try steel cut, old fashioned, instant or the convenient flavored oatmeal packets. Oatmeal is a whole grain and its soluble fiber content is beneficial for lowering cholesterol levels. Instant oatmeal made with low fat or fat free milk instead of water will boost your calcium intake and only takes a few minutes in the microwave for a quick healthy breakfast or snack. Toss in some fresh or dried fruit for a more complete meal.
- Trans-fat free Popcorn. Try regular popcorn in an air popper. Add a little olive oil and a sprinkle of parmesan cheese. Popcorn is a whole grain. If you're willing to splurge on the convenience of microwave popcorn, make sure it contains no hydrogenated oils in the ingredient list and look for low fat varieties.
- Frozen whole wheat waffles as an alternative to cereal. Look for 100% whole wheat.
- Nuts, Seeds and Dried Fruits all pack a high level of calories so be careful not to snack on these items straight out of the bag. Instead add these to your oatmeal or yogurt to make a more substantial snack.
- Brown Rice and Frozen Fish can be a convenient, healthy meal. Frozen fish will thaw quickly in cold water. After it's thawed, brush with olive oil and top with some whole wheat bread crumbs and a little parmesan cheese and bake in the oven. Add a serving of brown rice and frozen vegetables for a colorful, quick and healthy meal.