Mary Lou's Weigh

10 Foods You Should Always Have In Your Refrigerator

1. Variety of fresh fruit - a healthy way to satiate your sweet tooth
2. Variety of fresh vegetables - keep them cleaned and cut for quick snacking
3. Hummus - a great protein dip for those fresh veggies
4. Chilled water - let this become your drink of choice. Add a wedge of lemon to make it extra refreshing
5. 100% whole wheat bread - much better for you than white bread
6. Eggs - hard boil them so they’re ready as a quick protein snack.
7. Fat-free yogurt – mix you own fresh fruit in with it
8. Low-fat cottage cheese - another healthy source of protein that is great with veggies or fruit
9. Salsa - literally spices up almost any dish and is naturally low calorie
10. Chicken, fish or other lean meats - another low fat source of protein

10 Foods You Should Always Have In Your Pantry

1. Beans - beans are proven to be a major player in the fight against cancer. Beyond that, they are high in protein, beneficial to those with diabetes, and help lower cholesterol
2. Whole-grain brown rice - a tasty source of fiber
3. Raw almond butter - goes great on 100% whole wheat bread, adds a nice flavor to your protein shake and adds even more fiber to your fruit as a dip
4. Dried fruit like plums, apricots and pineapple - typically high in fiber and complex carbohydrates. Contain many of the minerals and vitamins necessary for vitality
5. Raw nuts - a great source of protein and high in Omega 3 oils. Sprinkle a few your yogurt for a boost of energy in the afternoon
6. Raw protein bars - a high source of protein and a large boost of energy in one small, satisfying bar
7. Organic green tea - a natural source of flavonoids. Flavonoids act as antioxidants in the body, neutralizing harmful chemicals that damage cells and can lead to illnesses
8. Oatmeal - a rich source of soluble and insoluble fiber. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium.
9. Dried berries like Goji, acai, and raisins - high in antioxidants, nutrient-packed and delicious!
10. Natural muesli or granola. Great to add to yogurt or enjoy alone.

Healthy Substitutes