Does a trip to the pantry leave you with an empty feeling? There is a reason why you walk into the kitchen, stare inside the pantry, then the refrigerator, and ultimately order take-out, all the while promising yourself you’ll eat healthy tomorrow.

Like Scarlett O’Hara, we tend to think “tomorrow is another day,” especially when it comes to eating right. But it should be more like carpe diem--seize the day!

With the new Food Pyramid as your guide, start stocking your kitchen with healthy foods and snacks. This will pave the way to a healthy path of eating right today instead of tomorrow!

Get started by re-visiting your pantry and fridge with a garbage bag in hand; throw out the junk food. The next step is a trip to the supermarket but first, create your shopping list. Plan meals and snacks for the next few days or week so neither money nor food is wasted. Unless you are conducting a science experiment, moldy vegetables should not be in your fridge. To start down that grocery aisle of health, consider the following supermarket tips:

Get the Good Green Stuff

First, buy only the amount you need. Don’t buy a cluster of broccoli if it is not on your grocery list or won’t be eaten within the next few days. Do not pick produce that is bruised or wilted. When purchasing vegetables, check for firmness, crispness, and a healthy color. For example, broccoli should have compact clusters of dark green florets. Avoid broccoli heads with yellow florets. Choose fruits ripe and in season for the most flavor. When buying ripe or organic fruits and vegetables, eat them within a day or two. If planning on eating them later in the week, purchase less ripe or non-organic produce. Vary your choices of produce and try fruits and vegetables outside of your normal choices.

Go Over the Rainbow

Another way to help increase variety; think color! Paint your plate with reds, oranges, yellows, and deep greens. For snacks in this department, try nature’s fast food options of fresh fruit, canned fruit, raw veggies with dip, or dried fruit. For convenience, stock your pantry/fridge with frozen or canned fruits/vegetables. Canned fruit is lowest in calories and sugar when packed in its own juices verses syrup. When choosing canned vegetables, watch for sodium content, especially if you have high blood pressure. Frozen options are healthiest when bought plain with no added sauces.

Where`s the Beef?

Looking for healthier beef? Certain cuts of meat are leaner than others. For leaner cuts of beef, simply look for the words “round” or “loin.” When shopping for thinner pork or lamb, look for the words “loin” or “leg.” Want burgers this summer? Try ground round or ground sirloin for lower fat patties. Better yet, don’t be chicken and try ground turkey which can be as lean as 99% fat-free. Chicken, turkey, pheasant, and quail are lower in fat than duck and goose. To cut fat and calories even more, choose light meat that is skinless or cut the skin off and trim the fat before cooking. Buying well-trimmed meat can significantly lower the fat and calorie content. Wondering about meats that have grades? “Select” grade has the least amount of marbled fat (thin streaks of fat between muscle) followed by “Choice,” then “Prime.” When dealing with the deli, ask for nutrition information if you’re unsure and watch out for sodium if you have high blood pressure.

Go Fish

Fish, always a good choice, is recommended 2-3 times/week by the American Heart Association. Take your pick each week; salmon, herring, mackerel, tuna, snapper, flounder, sardines, etc. Even canned tuna counts! Choose water-packed tuna for significantly less fat and calories than oil-packed tuna. In addition, with oil-packed, those heart healthy omega-3 fatty acids transfer to the oil, which is often discarded. Cooking instructions for meat include baking, grilling, or broiling. Limit frying in oil. Frozen meats are often breaded so read the cooking instructions to insure baking in the oven is acceptable instead of frying.

Fun With Fiber (Really!)

Do you always hear to choose whole grains but don’t really know what that entails? Whole grain foods include brown rice, bulgur, corn (even popcorn!), oats, whole barley, whole rye, and whole wheat. So choose whole wheat pastas and breads, brown rice verses white, and whole grain cereals (will state on the box) to get more nutrients and fiber from this group. Go crazy and occasionally add some wild rice to your dish which provides even more protein, riboflavin, and zinc than brown. So stock your pantry with whole grains and include healthy, convenient snack options including popcorn, whole wheat crackers, and whole grain cereals. Reserve limited space in your pantry for baked goods, snack crackers, and chips.

Blazing Beans

Eat more beans! Beans provide just as much protein as meat and in addition, give your body fiber to promote heart health. Choose from various types including black beans, pinto beans, garbanzo, soybeans, and kidney beans. Look for fun recipes that include beans in casseroles, appetizers, or soups or simply have them as a side.

Sir Snacks A Lot

Have these tasty, quick fixes on hand: clear soups and stews have fewer calories and fat than their creamy counterparts. Add some low-fat dairy to the shelves in your fridge for added calcium without the calories. Low-fat yogurt, skim milk, and frozen yogurt make for scrumptious snacks as well. Top that yogurt with berries to make it more delightful and yes, healthier! Other convenient snacks include trail mixes, nuts, dried fruit, and nutrition bars.

In summary, when preparing to restock your kitchen think fresh produce (only buy what you need) leaner meats, whole grains, low-fat dairy, and healthier snack options. Prepare meals at home as often as possible and create a plate with color and various flavors, textures, shapes, and temperatures.