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Stock Up on these Healthy Staples

Meat & Other Proteins
Meat is often more expensive than plant-based proteins, but you can buy meat on sale and freeze what you can't use within a few days. Keep in mind that a healthy diet will include a variety of protein sources, so don't be afraid of going meatless and opting for beans or the occasional tofu—both of which make healthy additions to any meal.
  • Boneless, skinless chicken breasts are an ultra-simple and healthy source of protein. Go for hormone-free chicken when possible.
  • Canned chunk-light tuna in water is healthy and convenient when making sandwiches and topping salads. Avoid tuna packed in oil, and watch for added sodium. Try canned salmon for variety.
  • Fish is a heart-healthy protein source thanks its omega-3 fatty acids. Choose fresh if it fits your budget and lifestyle, or frozen. Cod, flounder, haddock, halibut, trout, wild salmon and tuna are the best choices.
  • Beans are good sources of protein, fiber and other nutrients. You can buy them canned, but for superior flavor (and price), buy dried beans. Some staple varieties include black beans, garbanzo beans (chickpeas), and kidney beans. Add them to soups or salads, or over some brown rice, with grated cheese and salsa for a simple and satisfying supper.
  • Tofu is a healthy source of plant protein that's also cholesterol-free. Look for extra firm varieties in the refrigerator section to add to stirfry, or "silken" varieties to add a protein boost to smoothies. Get more tofu tips here.
  • Lean beef isn't that hard to find. Look for USDA Select or Choice grades of beef that are trimmed of fat or marked as "lean," such as round, sirloin, flank steak and 95% lean ground beef.
What to Avoid in the Protein Department:
  • Processed meat products, such as hot dogs and salami
  • Processed deli meats, such as bologna
  • High fat pork products (spareribs, ground pork, pork sausage and bacon)
  • High-fat sausages (bratwurst, Italian sausage, knockwurst, Polish smoked sausage)
  • Salad dressing. Read labels to find ingredients that you recognize. When you find one you really like, you'll likely eat more salad, which is a good thing!
  • Olive oil. Buy extra virgin for the best flavor.
  • Herbs and spices—stock up! These add flavor to any dish without adding fat or calories. Some basics are cinnamon, cumin, black pepper, oregano, and basil. They can be expensive when you buy them all at once, so buy them as you need them for recipes, and check out the prices on the bag-and-weigh spices at your natural-foods grocery store, which are much lower in cost.
What to avoid: Be on the lookout for foods that contain the ingredients below. When they do, put them back on the shelf. With a few good recipes and some creativity, the flavors of the toaster pastries and TV dinners of your past will fade faster than the green flesh of a freshly cut avocado. You'll see! Now get shopping!

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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

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