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
