Shannon Center Weekly Nutrition Tip

Here is a comprehensive list of good foods to keep on hand for a healthy and more vibrant life. And don’t forget to mix it up! Some of the ingredients (especially the produce) may vary from week to week depending on your work, travel, and social schedule, as well as your family’s preferences.


Fresh Produce

An essential to healthier living is to eat more fruits and vegetables. A few staples include:

  • Lettuce
  • Onions
  • Red and green bell peppers
  • Cucumbers
  • Celery
  • Tomatoes
  • Carrots
  • Spinach
  • Mushrooms
  • Lemons
  • Apples
  • Oranges
  • Berries


Quick Produce Alternatives

If you never seem to get around to washing, cutting, and eating the fresh produce you purchase, then start filling your basket with healthy “fast food.” Pre-cut and pre-washed fruits and vegetables are now available. A few of those convenience produce items include:

  • Cherry tomatoes
  • Pre-sliced carrots
  • Baby carrots
  • Pre-rinsed lettuce
  • Pre-sliced mushrooms
  • Steam-in-the-bag vegetables such as broccoli, snow peas, sugar snap peas, and California Blend


Additional Foods to Keep in Stock

  • Eggs
  • Liquid egg whites
  • Nonfat Greek yogurt. Greek yogurt can be an excellent, high-protein, low-calorie alternative to sour cream
  • 1% or skim milk (if you are sensitive to milk or dairy, then use almond, rice, or soy milk)
  • Reduced-fat cheese
  • 1% or non-fat cottage cheese
  • Wholly Guacamole 100-calorie packs
  • Laughing Cow light cheese spread
  • Organic butter (unsalted)
  • Light whipped butter such as Brummel and Brown Yogurt Butter Spread
  • Turkey or center cut bacon. For a healthier alternative, buy nitrate-free products
  • Tofu Shirataki noodles
  • Salad dressings such as: Walden Farms Balsamic Vinaigrette (or other salad dressings of choice), Annie’s Gingerly Vinaigrette, Buttermilk Ranch Dressing, and Annie’s Low-Fat Raspberry Vinaigrette
  • 100% natural fruit spread
  • Sabra Hummus and single pack hummus
  • Rotisserie chicken


Freezer Essentials

A well-stocked freezer with vegetables, fruits, and lean meats will ensure you always have items on hand to whip up a healthy meal! Here are just a few recommended items to keep on hand:

  • Frozen vegetables such as green peas, edamame, broccoli, spinach, onions, stir fry blend, California Bend, or Italian blend
  • Unsweetened fruit such as blueberries, strawberries, blackberries (or a mix of all three), mango, peaches
  • Boneless skinless lean chicken breast
  • Ground turkey breast
  • Lean ground beef (90% or higher)
  • Lean stew meat such as Laura’s Lean
  • Shrimp
  • Fish such as tilapia, catfish, and salmon
  • Garden Burger veggie patties
  • Applegate Farms chicken sausage


Devine Nutrition

Kelly Devine Rickert, MS, RD, CSSD, LDN, CPT

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* Not all products and advice are intended for each and every individual. It is recommended that individuals seek advice from their physician before starting on any diet or exercise routine