• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

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1. Teach them where their food comes from. Take them with you to the farmer’s market or start planting your own vegetable garden; help them realize that food doesn’t come from a box!

2. Make decisions together.  Allow them to choose two favorite fruits or vegetables the next time you’re out shopping for food so they can feel like part of the grocery experience.

3. Educate along the way.  Sneak in some fun facts about fruits and veggies while you’re cooking or shopping, or tell them stories about favorite meals you had growing up.

4. Be a role model.  Try to not only eat healthy, but also to enjoy food – all kinds!  Teach them that while the focus should be on real foods, all foods can be a part of a healthy lifestyle.

5. Embrace the mess.  It’s inevitable that mixing recipes and creating meals with your child will leave the kitchen a little messier than usual, but allowing the kitchen to become a disaster zone might inspire some creativity from your children if they know it’s all about the food.

6. Celebrate the entire dining experience.  As parents, we need to celebrate and enjoy sharing meals and starting food traditions together with our families, and we can pass on that message to our children.

7. Always appreciate their efforts.  It’s important to recognize their contributions in the kitchen, and thank them for their help in preparing your latest culinary creation to enjoy.

8. Make it fun!  Have them snap green beans, stir big bowls of dough, mash potatoes, add in spices, or toss salads together.  Kids can be involved while still being safe – you can even get them a fun apron or chef’s hat to get them more excited!

How do your children help you out in the kitchen? I’d love to hear your tips!

Assistance provided by Megan Skinner

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1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

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