Serves: 5

Stocking Up

Grocery shopping can be a pleasant experience when you follow these tips for smooth sailing through the supermarket.

Before You Shop
> Plan meals and make a grocery list. Stick to your list.

> Don’t shop when you’re hungry. Eat something nutritious, such as a banana or slice of whole grain bread, before you go shopping. Extra items have a way of sneaking into your cart when you are feeling hungry.

> Leave the kids at home if possible. Satisfying their demands may distract you from carefully selecting food, and their desires can result in a cart full of foods that aren’t on your list.

While You Shop
> Read food labels. Knowledge is power, so becoming familiar with what labels tell you increases your awareness. Be sure you understand the label terminology. For example, "reduced-fat" does not necessarily mean that a product is low in fat it’s just that the food has less fat than the original product. New food labeling regulations are designed to clear up confusion about different terms. For more information, you can call the Consumer Nutrition Hotline of the American Dietetic Association at 1-800-366-1655, or call or write individual food companies.

> Study the ingredient list as you read food package labels. Ingredients are always listed in descending quantity. If the ingredient list on a can of baked beans reads "beans, water, brown sugar and salt," you know the can contains more beans than water, more water than brown sugar and more sugar than salt.

> When buying meat, look for lean cuts such as rounds and tenderloins. Many cuts of meat are now labeled with percentages of fat to help you choose the fat content you want.

> Purchase turkeys that are not self-basting. Select ground turkey breast or ground turkey labeled lean if not so labeled, it may not be low in fat.

> Buy water-packed canned fish products, such as water-packed tuna or salmon, instead of products packed in oil.

> Select skim, nonfat or low-fat dairy products such as milk, yogurt, cheese and sour cream. Many of the new products on the market taste as good--or better--than the original!

> Opt for low-fat or reduced-calorie salad dressings. If you’re watching sodium consumption, be aware that many reduced-fat dressings have added extra salt to compensate for the flavor lost with the removal of fat. Read the label to check the sodium content.

> Choose whole grain versions of breads, cereals, crackers, muffins, English muffins, rice and pasta.

> Select healthy options when a busy schedule demands "convenience" foods. Canned beans are ready to serve and offer the same fiber and low-fat protein as their dried counterparts. If you like, rinse them to remove much of the sodium added in the canning process. Try stir-frying thinly sliced turkey cutlets with ready-cut vegetables to produce a great-tasting meal in minutes. Select tomato products without added salt, or choose reduced-salt versions. Look for canned fruits packed in juice, or rinse fruit packed in heavy syrups.

Healthy Staples to Keep on Hand

Keep a plentiful supply of healthy stapes in the house to be certain you have what you need when preparing meals. The list that follows contains items you will use frequently and that you can stock up on easily.

Herbs and spices. Dried or fresh (chopped and frozen), these are essentials for any healthy-cooking kitchen. Herbs and spices enhance foods and boost flavor without adding extra fat or salt. Stock your cabinets with basil, bay leaves, dill weed, oregano, garlic, ginger, red pepper sauce, ground red pepper, salt, chili powder, curry powder, pepper, cinnamon, nutmeg and cloves. Items such as garlic and oregano can be purchased prechopped or minced but must be refrigerated after opening.

Baking and cooking essentials. Cornstarch, baking powder, baking soda, flour, rolled oats, raisins, vegetable oil(s), vinegar(s) and reduced sodium soy sauce should be mainstays in your kitchen.

Whole grains, dried beans and pasta. These items can be kept as staples because they remain edible indefinitely. For optimum flavor, store tightly sealed in a cool, dry place and use within one year of purchase.

Perishables. Foods that will not last for long periods of time but that you will probably use quite frequently include nonfat or low-fat yogurt, other dairy products, lemons, carrots, celery, onions and potatoes.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

More Recipes from the Betty Crocker's Best of Healthy & Hearty Cooking Cookbook:
1. Nutrition Through the Life Cycle
2. Meal Planning
3. Shaping up your Favorite Recipes
4. Stocking Up
5. Healthy Eating Out of the House and on the Road
6. A Guide to the Food Pyramid
7. Learning the Nutrition Facts
8. Energize with Exercise
9. The Framework--A Healthy Attitude