Fresh fruits and vegetables
Try a new item each week (something you've never before tried). Be sure to include dark leafy greens daily.
Beans, flour, pasta, seeds, nuts, rice.
Buy in bulk. It's cheaper and you buy only what you need.
Beans - dried or canned
Stock up. Dried beans last a long time on a cool, dry shelf.
Rice
Brown, basmati or wild. Asian stores and some large health food stores carry many varieties of rice.
Grains and flours
Nuts and seeds
Buy only raw and unsalted; store them in the fridge or freezer.
Pasta
Bulk food stores and some health food stores carry whole wheat, spelt, kamut and rice pasta in various shapes and sizes. Try macaroni and cheese with whole wheat elbow pasta, or lasagna with spelt noodles.
Rice and Almond milks
Try these once in a while instead of cow's milk.
Dried fruit
It's great snack and can be incorporated into many recipes and cereal. Look for brands that are preservative-free. Try pineapple, apricot, raisins, dates, prunes.
Salsa
The wonder condiment. You will find many ways to use it. It 's great with baby carrots or oven baked tortilla chips.
Extra-virgin cold-pressed olive oil and Canola oil
The healthiest oils.
Canned beans, tomato sauce
Stock up on these for whipping up wholesome meals in minutes.
Whole wheat, flax or spelt pita bread
An all-purpose base for many meals and snacks. Buy several packages and freeze.
Herbs & spices
Start a collection and watch it grow.
Quick rolled oats
Use as a cereal or add to muffins, cookies, pancakes, breads, and other baked goods.
Frozen vegetables
Not an ideal source of nutrients, but great for last minute or "emergency" meals, chili, stir-fry, etc. Sneak frozen spinach into your spaghetti sauce. The kids will love it!
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