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Heather Greenbaum, R.D., nu-train

I have found that coming home to a bare kitchen is somewhat unsettling and, as one of my clients described, �uncivilized�. Sometimes eating out is not an option, and take-out is too nutritionally �risky�. Most of my clients, given the right ingredients, can create a balanced meal. The key is to have those items on hand. This survival installment lays out the items that I feel everyone should keep handy. Whether to spruce up a simple salad that you�ve picked up, to throw together a last-minute meal before a movie, or to avoid the temptation of your kids� pizza night, most of these items should be kept available. I have chosen these staples based on nutrition quality, usefulness, shelf-life, and cost.

In addition to keeping your kitchen stocked remember these �Survivors� kitchen suggestions:

• As soon as you arrive home from a long day, avoid the kitchen for at least five minutes. Take the time to check your mail while you THINK through your dinner PLAN for the evening.
  
  
• If you have decided to fit in an evening workout or you�ve worked especially late, don�t sabotage the day with mindless snacking on the way home instead of a �proper dinner� at home. Often times a simple home-made late meal is less caloric (and certainly more nutritious) than a dinner made up of all your favorite snacks.
  
  
• Surviving the kitchen also means avoiding it when you are bored, tired, and home all day.
  
  
• If you have children, you may need to mentally divide �your� part of the kitchen from theirs. Store your children�s tempting snacks in an easily avoidable cabinet. That way, when you are hungry and looking for the balsamic vinegar for your salad, you won�t be confronted by Doritos.
  
  
• You will be surprised how quickly you can whip together a nu-train meal from the basics in your kitchen. Try to keep an ongoing mental inventory of your �supplies�

The Condiment Corner

• Balsamic vinegar: for salads and marinades
• Dijon mustard: for salad dressings, marinades, and deli meats
• Dried herbs: to add flavor to meat, fish, poultry and salads
• Ketchup: for scrambled eggs, low-fat chicken nuggets; �baked� sweet potato fries
• Low-fat mayonnaise: for a tuna salads and sandwiches
• Olive oil: to cook ANYTHING
• Soy sauce, low-sodium: for stir-frys and take-out sushi
• Splenda: to sweeten anything

In the Freezer

• Lean meats and fish: the foundation of any balanced meal
• Vegetables: balances the meal (spinach, stir-fry mix, edamame, any green vegetables)
• Pre-made items: for quick meals (low-fat chicken tenders, Boca burgers and similar vegetarian items)
• Kashi Go-Lean Waffles: top with cottage cheese and fruit for breakfast
• La Tortillas: wraps just about anything- low-fat tuna salad, deli meat, peanut butter, scrambled egg whites

Refrigerated Section

• Low-fat cottage cheese: any breakfast will benefit
• Eggs: need no explanation, an egg-white omelet is the ultimate �go-to�
• Low-fat cheese: add to omelets and sandwiches for extra calcium, protein, and flavor
• Low-fat milk: for cereal, coffee and tea, use to bread chicken
• Parmesan cheese: sometimes it is all your meal needs, combine with unprocessed bran when breading chicken
• Yogurt: another perfect breakfast basic (Total Greek 0%)
• Water: you CAN NOT be without

Dry and Canned Goods

• Cereals: high fiber options for a satisfying breakfast (Kashi GoLean, All-Bran, Oatmeal)
• Fiber-Rich Crackers: when you think you need a snack
• Peanut Butter: only if you are able to keep it in your kitchen without temptation
• Soups, low-sodium: cold nights, light meal
• Sweet potatoes: add low-fat cheese after baking or slice and bake for the perfect side dish
• Coffee: to help start your day
• Tea: to help end your day
• Red Wine: sometimes the perfect solution to a long day
• Muir tomato sauce: tops just about any meat
• Tuna, canned: quick protein addition to a salad
• Unprocessed Bran: for breading chicken and fish

Cooking and Storing

• George Forman Grill: nothing is easier or faster
• Non stick pan: essential
• Parchment paper: for preparing fish
• Wok: for 10 minute stir-frys
• Zip lock bags: for storing extra food before you eat the other portions

Provided by Healther Greenbaum, a Registered Dietician (RD) specializing in the interrelation between eating habits, metabolism, and lifestyle. Visit nu-train for more tips and tricks and sign up for her monthly newsletter.