Meal preparation begins in the supermarket with the basics and a little imagination to ensure what you prepare is as healthy as possible,

In fact, to keep your meals healthy, even when you're too tired to cook a full feast, nutritionists at the American Institute for Cancer Research suggest stocking your pantry or refrigerator with: 

•  Extra virgin olive and canola oils; 

•  Nonstick cooking spray;

•  Fat-free, reduced sodium chicken, beef and vegetable broth or bouillon;

•  Cans of Great Northern, chickpeas, black beans;

•  Cans of diced tomatoes, whole tomatoes, and tomato paste in juice

•  Jarred roasted peppers

•  Dried lentils

•  Whole-wheat pasta

•  Medium grain brown rice, regular or instant

•  Bulgur

•  Canned, unsweetened fruits and vegetables

•  Dry-roasted peanuts and natural (skin on) almonds 

•  Apple cider, red wine, balsamic, and unseasoned rice vinegars

•  Toasted (dark) sesame oil

•  Reduced sodium soy sauce

•  Honey

•  Raisins and other dried fruits

•  Dried rosemary, oregano, thyme, and other herbs 

•  Spices, such as ground cumin, curry, whole cloves, stick cinnamon

• Lemon and lime juice

•  Low-fat or non-fat milk and yogurt

•  Eggs

•  Celery

•  Carrots

•  Scallions and onions

•  Garlic, fresh or jarred and minced

•  Freshly grated Parmesan or Pecorino Romano cheese

•  Lemons and oranges

•  Broccoli and cauliflower florets

•  Baby spinach leaves

•  Pre-chopped mushrooms

•  Whole-grain bread

•  100-percent juices

•  Frozen vegetables, such as baby Brussels sprouts, green peas, and chopped spinach.

Check these out!

•  Nubella's 6,000-plus Recipe Database and Healthy Cooking Center - find many healthy ways to use the ingredients listed in this article.

•  Nubella's Recipe Message Board - share your tips on using these ingredients and get ideas.

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