5 Things to Have in the Pantry or Refrigerator When Trying to Lose Weight

(This is the second in a series of many lists of 5 things you can try to make your weight loss and fitness efforts more successful.)

1. Great Condiments – Spend some time and a little money in buying some terrific tasting vinegars, mustards, barbeque sauce, low/no fat salad dressings, Asian sauces (mirin, soy, teriyaki, etc.), salsas, and hot sauces. If you’re tired of making chicken the same way, try different barbeque or teriyaki sauces. Even spreading a nice honey Dijon mustard on a chicken breast will make the meal more exciting.

But don’t overdue it and add on the calories. Moderation is the key when you’re dieting and trying to lose weight. On the Extreme Fat Smash diet, you’re allowed 1 teaspoon of mustard or ketchup per meal. That should be enough to give a little extra flavor – and satisfaction – to your dining experience.

2. Convenience Food – No I’m not talking about store bought cookies and chips. Instead the kind of healthy food that you can just grab and go. So many times we go off our diets when we’re in a rush and don’t have time to plan and cook a meal. If you have some of these items in your refrigerator or pantry, you’ll be more successful on your diet plan.

• Frozen meals – if you’re doing Weight Watchers or South Beach, there’s a great selection of delicious frozen meals that should fit into your diet plan. Lean Cuisine and Healthy Choice meals are another alternative. But make these meals the exception. They’re highly processed and much pricier than making your own meals from scratch.
• Soup – I love Amy’s organic soups. They’re not as processed as the low-fat soups made by Campbell’s and Healthy Choice. Amy’s also carries vegetarian and gluten-free soups. My favorite is the Organic Tomato Bisque, which I buy along with the lentil soup at Cost-co.
• Nuts – Many times on the  Extreme Fat Smash diet  I have a 1/4 cup of roasted almonds as a snack. Even a small amount is very satisfying and full of good nutrients.
• Sports bars – I already mentioned this as something to carry in your bag with you at all times.
• Frozen fruit and veggies – These are already cut up and just waiting for you to nuke in the microwave or make into a smoothie. Frozen is a good alternative to fresh ingredients, especially when you don’t have time to shop or a favorite veggie or fruit is out of season in your area.
• Boca burgers – These are low cal, low fat, and easily cooked up. Flavor wise they’re kind of weird, but that’s when your condiments come in – they’re great with barbeque sauce). Plus you don’t have to worry what to serve your vegetarian friends when you have Bocas in the freezer.
• Prepackaged salads – How often does that head of lettuce rot in the veggie drawer because you don’t have time to cut it up and wash it? Instead, just grab a handful of greens (organic if possible) add a few cherry/grape tomatoes and a little salad dressing. If you’re dieting, spend the extra money on prepackaged salads. They’re worth it!

3. Healthy Oils – Weight Watchers now requires you to add 2 points of heart healthy oils to your daily food intake. But which one is best? Of course there’s olive oil, but flax, walnut, and pumpkin oils are rich in omega-3 essential fatty acids. You may want to experiment with grapeseed, safflower or sunflower oil and organic versions of your favorite oils, too. Then don’t forget the cooking spray! PAM now has organic olive and canola oil versions.

For more information on oils, check out Good Food—Time to Change Your Oil and The Right Oil for the Job from AlternativeMedicine.com.

4. Beans – High in fiber, low in fat and calories, good source of protein, low GI, and oh so very affordable for anyone trying to lose weight. Best of all, you don’t have to deal with soaking beans overnight – just buy the canned versions. They’re great for making a low-fat, vegetarian chili in a few minutes, as a side dish with some sauteed onions, or adding to a salad.

And no baked beans and refried beans don’t count. Too much added fats and high fructose corn syrup – a no-no on any diet plan!

5. Vitamins – If you’re dieting and trying to lose weight, you’re probably not getting all the nutrients your body needs on a daily basis. Taking a multi-vitamin is probably a good idea. During cold season, you may want to take more vitamin C. And women may want to take more calcium, especially if they don’t like eating yogurt or drinking milk. For more information on vitamins, see How Do I Pick the Right Vitamins & Herbs? at RevolutionHealth.com.

What other things do you keep in your panty or frig that helps you stay on track? Let us know by leaving a comment below!

Posted on August 3, 2007 in 5 Things/Ways Advice List

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