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Redefining Pantry Staples
The Benefits of a Well-stocked Kitchen Part Two
By Donna Smith
- Whole-grain bread: Rich in fiber, vitamins and minerals.
- Canned fruit packed in fruit juice or no-sugar-added applesauces: Important source of vitamin C and other antioxidants and vitamins.
- Dry roasted or raw nuts and seeds: Rich in healthy monounsaturated fats, vitamins, minerals and protein.
- All-natural nut butters: They have the same health benefits as nuts and seeds.
- Canned tuna: Rich in omega-3 essential fats and protein.
- Flaxseeds: Rich in omega-3 essential fats and fiber.
- Whole-grain cereals: Important source of vitamins, minerals and fiber.
- Whole-grain pasta: Good source of fiber, vitamins and protein.
- Pasta sauces: Kid-friendly source of vegetables.
- Canned beans: Great vegetarian source of protein and rich in antioxidants, iron, potassium, folate and fiber. Kids especially seem to love chickpeas and black beans (just be sure to rinse canned beans with water before serving to eliminate any trace of "tinny" flavor).
- Brown rice: Good source of B vitamins, selenium and magnesium. Kids seem to like short-grain brown rice better than long-grain brown rice.
Foods to AvoidThere are several things that most parents have in their pantries that should really be eliminated all together. "First, foods that are high in saturated fats or trans fats should be eliminated all together," O'Shea says. "This includes lard, shortening (such as Crisco), prepared and packaged foods that contain trans fats (including prepared pancake mixes, cookies, crackers, etc.). Also, stay away from products made primarily with white or refined grains like white bread, cakes and crackers."
Trans fats top Dr. Larson's list. "Any food containing trans fats should be eliminated," he says. "There is no safe level of intake for these deadly empty-calorie trans fats. These fats are much