Shop for quick low fat food items and fill your kitchen with a supply of lower calorie basics like the following. By keeping these items on hand, you can put together meals quickly without compromising your health.

• Fat-free or low-fat milk, yogurt, cheese and cottage cheese
• Light or diet margarine
• Eggs/egg substitutes
• Whole wheat breads, bagels, pita bread or English muffins
• Soft corn tortillas or low-fat flour tortillas
• Low-fat, low-sodium whole wheat crackers
• Plain cereal, dry or cooked, oatmeal, and cream of wheat
• Brown rice and whole wheat pasta
• White meat chicken or turkey (no skin)
• Fish and shellfish
• Beef: round, sirloin, and extra lean ground beef
• Pork: leg, shoulder or tenderloin
• Dry or canned beans and peas (Rinse canned before using to reduce salt.)
• Fresh, frozen or canned fruits in juice or light syrup
• Fresh, frozen or no salt added canned vegetables
• Low-fat or nonfat salad dressings
• Mustard and ketchup
• Herbs and spices
• Salsa