7 Healthy Foods To Store in Your Pantry

    Abdulaziz Sobh

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    There can be a lot of confusion when it comes to packaged foods. These are the healthiest options to keep in stock in your pantry.
    While the best is fresh when it comes to food, there is surely a role in these busy times for a well-stocked pantry. But there can be a lot of confusion about the health benefits of many packaged items. Some of these healthier choices may surprise you!

    The next time you are in the grocery store, check this list and choose the healthiest options for the items in the pantry.

    PICK: REGULAR PEANUT BUTTER
    SKIP peanut butter with little fat. Reduced-fat peanut butter is only about 20 calories less than regular peanut butter. Two scoops have 170 calories, instead of 190. The reduced-fat version has 4 grams less fat (not a big difference), but it also adds sugars and other fillings to increase the flavor. And the flavor of the low-fat version is quite different from the original.

    Selection: Popcorn POP-POPPED
    SKIP vegetable chips. Most vegetable chips are not an exchange for a serving of vegetables. While they may include colorful vegetables, they are not rich in nutrients. Corn is also a vegetable, and a 100-calorie serving has 4 grams of fiber and that's a 4-cup serving. A large handful of vegetable chips also has around 100 calories. And all that air swelling the corn provides more volume to keep you full longer.

    PICK: 2 percent OF MILK
    SKIP PASS 100 percent fruit. To obtain optimal nutrients, it is better to eat your fruit and not drink it especially to increase fiber. An 8-ounce serving of milk or juice contains approximately 120 calories; for the same calories, the milk provides plenty of calcium, vitamin D, and protein. And the nutrients in milk are the same whether you choose milk without fat. Stable milk in the barn is a great option for lunch boxes.

    Pick: ENGLISH MUFFIN OF WHOLE WHEAT
    Skip the Multi-grain bagel. Whole wheat bread is part of a healthy diet, but it stays with the English muffin with about 120 calories and 4-5 grams of fiber. You will get the same fiber in the bagel, but with approximately three times the amount of calories. Cover it with an egg or spread with a tablespoon or two of peanut butter to increase the protein content.

    Pick: NUT OAT CEREAL HONEY
    SKIP Granola. Both bowls of cereal have added sugars, but a cup of granola has about 10 times more sugar per cup than oatmeal and almost four times more calories.

    Read the label carefully, as the granolas may vary with the fat and sugar content. And pay attention to the portion size. Granola more often lists the calories of 1/4 cup or 1/2 cup, more of a dressing or supplement than a full bowl of cereal. That's why a 1-cup serving of oatmeal cereal with honey nuts weighs approximately 145 calories, and a 1/2 cup of granola contains about 225 calories.

    PICK: SUGAR POWDER
    OMITT Canned Glaze. It can be hard to believe that 1 tablespoon of frosting (or frosting, depending on where you live) has 70 calories, while the same amount of powdered sugar has only fat tastes. The glaze is a combination of sugar and fat tasty, but dense in calories. Instead of frosting, sprinkle the top of the cookies, cakes or muffins with powdered sugar. You will reduce the consumption of calories and fats, and still, you can satisfy your sweet tooth.

    PICK: MAIZE OIL
    SKIP coconut oil. All oils have 120 calories per tablespoon and 14 grams of fat. But coconut oil is 85% saturated fat, the type of fat that clogs the arteries. And it is solid at room temperature, typical of saturated fats. Corn oil is a healthy vegetable oil, with only a small amount of saturated fat (around 13 percent). Stay with vegetable oils of all kinds for most uses. Limit the use of coconut oil and consider the portions in the foods that contain it.

     

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