Create a HappyHealthy Kitchen

HappyHealthy Kitchen

The easiest way to enjoy a HappyHealthy lifestyle is to stock your kitchen the HappyHealthy way.

In the Freezer

Fruits and vegetables

• Buy frozen
  • Choose vegetables without sauce or seasoning
  • Choose fruits without added sugar or syrup
• Buy fresh and freeze
  
  • When buying in bulk
  • When growing your own
    
    • Go to HappyHealthy.ms and check out this video for more instructions-“How to Freeze Fresh Fruits and Vegetables”

Meat, poultry, and seafood

• Buy frozen
  • Choose lean meat
  • Avoid sauces or seasoning
• Freeze from fresh
  
  • When buying in bulk
  • When you hunt or fish

Leftover dishes

• Cook once, eat twice or more
• Store in plastic bags with as much air removed as possible
• Be sure to label and date

In the Refrigerator

Fruits and vegetables

• Buy in season for best quality and to save money
• Use out guide on HappyHealthy.ms to see what’s in season in Mississippi
• Store separately to keep fresh longer
• Store these fruits in the refrigerator
  
  • Strawberries
  • Apples
  • Lemons
  • Oranges
  • Blueberries
• Store these vegetables in the refrigerator
  
  • Cucumbers
  • Lettuce
  • Broccoli
  • Squash
  • Carrots
• Always look for 100% fruit or vegetable juice for drinking

Meat, poultry, seafood and eggs

• Choose lean meats and poultry or remove skin and fat when possible
• Store raw meat separately from fruits, vegetables, and prepared foods
• Place on trays or in containers to keep juices from dripping onto other foods
• Keep eggs on the bottom shelf in case one is cracked

Dairy (milk, yogurt, cottage cheese, cheese, sour cream, butter)

• Choose low-fat
• Choose low-sugar
• Store milk on bottom shelf at the back where refrigerator is coldest

Prepared and cooked foods

• Prepare salads, dips, and snacks and keep in plastic bags or containers with lids
• Store leftovers in plastic bags or containers with lids
• Label and date prepared and cooked dishes and leftovers
• Keep prepared and cooked foods on top shelves away from raw meat and eggs

Condiments

• Once condiments have been opened, keep in the door in the refrigerator (mustards, ketchup, mayonnaise, relishes, and pickles)

In the Pantry

Fruits and vegetables

• Buy canned
  • Choose fruits packed in water or 100% juice (not syrup)
  • Choose vegetables that say “Low Sodium,” “No Salt Added,” or “Sodium Free” on the label
  • Avoid vegetables that are already seasoned
  • Diced tomatoes and beans are good to have on hand and can be used in many recipes
• Buy fresh
  
  • Keep in pantry away from light, but where air can get to them (garlic, onions, potatoes, sweet potatoes)

Meat, poultry, and seafood

• Buy canned or sealed in packets
• Choose meats packed in water instead of oil
• Choose lean meats and remove skin
• Avoid high sodium options

Grains (rice, pasta, breads, cereals, crackers)

• Popcorn, oats, and oatmeal are whole grin options, too
• Look at the ingredients on the food label and make sure the first ingredient includes one of the following:
  
  • Whole grain
  • Whole wheat
  • Brown rice, oats, oatmeal, or whole (other grain)
  • Avoid high sugar cereal

Nuts

• Peanuts and pecans are easy to use in family menus
• Look for nuts and seeds at local stands and You-Pick Farms to improve quality and save money
• When buying peanut butter, avoid added salt or sugar

Dried herbs and spices

• Dried herbs and spice can add many health benefits and flavors
• Start with these and store in your pantry:
  
  • Pepper
  • Garlic powder
  • Onion powder
  • Italian seasoning
  • Dried Oregano
  • Chili Powder
  • Salt
• Go to HappyHealthy.ms to get the recipe for our “All-Purpose Seasoning”

Oil

• Use vegetable oils for cooking
• Oil is also good for making salad dressings
• Vegetable oil spray is also a good option to have on hand for convenience

Flour, sugar, cornmeal, baking soda, cornstarch

• These ingredients are essential when making the occasional baked goods
• Use flour or cornstarch to thicken soups or sauces
• Make your own bread or cornbread

On the Counter

Fruits and vegetables

• Store these fruit and vegetables on the counter until they are ripe, then store in the refrigerator
  • Eggplant
  • Acorn squash
  • Butternut squash
  • Tomatoes
  • Apples
  • Oranges
  • Bananas
• Keep a bowl of fruit on the counter for a quick snack