Foods to Trash; Foods to Stash

There's nothing but sad carrots and furry blue yogurt in your fridge. You dash to the market and are faced with lines even longer than your day. That's it! You grab a few frozen dinners and dash out again.

It doesn't have to be this way. If you learn what healthy items to stash in the fridge and pantry, you'll never have to munch salty cardboard crusts for dinner again.

That's why we checked with nutrition experts for tips on what to buy the next time you swing through the crowded supermarket. Follow their tips for plumping up the pantry and filling the fridge with healthy staples and you can whip up tasty, nutritious meals when your time is full and your tummy's anything but.

Staples to Stash 1: Go for flavorful, low-fat dairy.
Keep non-fat sour cream and light cream cheese on hand. They are not only good for dips or sandwiches, but also great replacement for fat in many recipes. Just replace half the fat called for with non-fat sour cream or light cream cheese and you'll cut fat and calories while maintaining creaminess.

Milk is a great base for breakfast, desserts and soups. Do your body a favor by favoring 1 percent and skim over their fattier cousins, say the folks at HealthyFridge.com. By doing so, you will save calories and get more calcium and protein per cup than fattier versions.

Plain, low-fat yogurt is great in dips, smoothies and savory meals such as tagines and curries. It's also a quick breakfast, snack or lunch. Plain yogurt too plain? Go for a calorie compromise by mixing fruit-flavored yogurt with plain and topping the result with heart-healthy nuts, such as walnuts.

What to trash: Low-fat dairy that's replaced the fat with fillers. Fillers can amp up the sugar and carbohydrate load. As always, read labels.

Stealth health tip: Freeze a few ice cube trays of milk, then next time you're in a breakfast rush, blend a smoothie of fresh or canned fruit, milk cubes, flax and some peanut butter.

Staples to Stash 2: Produce, produce, produce!
Nothing beats stocking up on seasonal goodies like peaches in season or corn fresh from the farmer's market, but there are other ways to ensure you're getting the powerful nutrition produce offers.

# Buy plenty of 100-percent fruit and vegetables juices, frozen or canned.
# Enjoy a bevy of fruit spreads.
# Keep dried fruits like raisins, cherries, plums and apples on hand.
# Stock up on frozen or canned fruits and vegetables, or buy fresh and freeze your own.

What to trash: Syrup-laden canned fruit, juice drinks, and, if you're sensitive to it, dried fruit processed with sulfur.

Stealth health tip: Think outside the box. Grill pineapple or peaches with the steak at your next barbecue, or sprinkle raisins over your salad. Or try chopping a little fresh or frozen spinach into your next pasta sauce for a fiber and flavor boost.

Staples to Stash 3: Go beany!
Beans are a nutrition power-house, packed with fiber, rich in protein, low in fat, and they're so flexible. They can star in everything from breakfast burritos and lunch-time salads, to tonight's chili or your next party dip. Look for black, pinto, kidney, lentil and garbanzo beans either dried or canned (keep an eye on sodium levels if buying canned, then rinse the beans well before use). Then sprinkle your favorites liberally into soups and stews, over whole-wheat cous cous or into risotto.

What to trash: Refried beans go great inside a burrito, but they can be loaded with fat. Look for low-fat versions or, better yet, stick with their unfried cousins.

Stealth health tip: Hummus, made from garbanzo beans, is packed with protein and makes a great veggie dip. It also adds fiber and a nutty richness when used as a spread on sandwiches.

Staples to Stash 4: Stock up on foods that pack a lot of flavor.
As the humble garlic clove teaches, the more intense the flavor, the less of a particular ingredient you need. The folks at the American Cancer Society recommend fleshing out your pantry and fridge with robust fare like:

# Minced garlic.
# Worcestershire, soy, and chili sauces.
# Spicy and Dijon mustard.

Don't stop there, stock up on tasty items, such as:

# Sesame oil.
# Fish sauce.
# Horseradish.
# Pickled peppers.
# Capers.
# Lemon juice.
# Dried herbs, spices, garlic and onions.
# Vinegars: balsamic, red and white wine and cider.
# Olive oils infused with everything from basil, garlic and thyme, to truffles and chilies.

What to trash: A heavy hand. Though olive oil is a heart-healthy fat, it's also calorie-dense -- just a dash will do! Stealth health tip: Drizzle a little balsamic vinegar and olive oil over your baked potato and you may not even miss that pat of butter. Well, not much.

Staples to Stash 5: Tried and true friends.
For whipping up a quick meal you'll always want to keep on hand these old reliables:

# Eggs.
# Whole-grain goodies: bread, tortillas, pasta, cereal, oatmeal and rice.
# Reduced-fat spreads and cheeses.
# Lean protein: meat, tofu, beans and nuts.
# Low-sodium soups and broths.

Be sure to experiment. You won't know which low-calorie dressings, cheeses and spreads you like unless you try a few. The same goes for ice creams, breads, crackers and chips.

What to trash: The wishful thinking. Just because a food says it's low in cholesterol or has reduced fat doesn't mean it's good for you. You won't know until you read the label. Watch for elevated levels of sodium and sugar making up for the items taken out. Stealth health tip: A healthier diet for hens means that some eggs are now rich in omega-3 fatty acids and vitamin E -- look for these new eggs at your supermarket.

These are just a few tips on staples to stash in your fridge and pantry -- and a few items to trash.

The next time you're dashing through the market, slow down -- at least through one aisle -- and take a look at what's available. You just may find your next must-have staple -- bottled artichokes or fire-roasted peppers, perhaps? -- that carries you through breakfast, lunch and dinner, without a frozen meal in sight.

What are you waiting for? Try one of our 23 customizable diets, including the tasty Mediterranean Diet.