olive oil:

A not-too expensive extra virgin oil is our oil of choice because it contains monounsaturated fat rather than saturated fat. Plus, it tastes great.

balsamic, red wine and white wine vinegars:

No need to buy those expensive vinaigrettes. Just mix some vinegar with olive oil, salt and pepper and maybe a little Dijon mustard.

low-sodium soy sauce:

Good to have on hand for a stir-fry or to make a fast marinade for steak or chicken.

toasted sesame oil:

Not to be used as a cooking oil, drizzle this aromatic condiment into anything with Asian influences like cold noodle salads with peanuts, cucumbers and cilantro.

low-sodium chicken broth:

Add a few fresh vegetables, some herbs and fresh lemon juice for soup in no time flat.

canned whole peeled tomatoes in juice:

Picked and canned late in the season at their peak of ripeness, canned tomatoes are often more flavorful than fresh.

jarred marinara sauce:

Always a lifesaver. Check to make sure the first ingredient isn’t sugar.

tomato paste in a tube:

You never use a whole can and usually end up wasting the remains.

all-natural peanut or almond butter:

Look for nut butters without additional additives.

honey:

Keep it on hand to add a touch of sweetness to your vinaigrettes, sauces and marinades.

whole-wheat dried pasta:

Spaghetti and penne—keep a mix of short and long pasta on hand.

long-grain brown rice:

The ultimate staple either on its own or served in soups, curries or transformed into fantastic leftovers the next day.

whole wheat couscous:

Quick to cook and good for you.

whole grains:

Barley, bulgur wheat, quinoa: A really good habit to get into.

canned beans:

Chickpeas, black beans, cannellini beans: Convenient and great to have on hand for fiber and protein.

dried beans:

Economical, delicious, and space saving—they just take a little forethought.

dried fruit:

Raisins, cherries, cranberries, and apricots: Add raisins to spinach sautéed in garlic and olive oil, or toss some dried cherries into a green salad with fresh dill toasted almonds.

basic spices:

These can transform any dish: Chili powder, ground cumin, ground cinnamon, crushed red pepper, curry powder, dried thyme, oregano, tarragon and dill.

canned sardines:

One of the best sources of omega-3 fatty acids and packed with vitamin D. Eat them on a crostini or add to a delicious salad.

kosher salt and black peppercorns:

Kosher salt, with its large irregular granules, is easy to pinch when seasoning and contains no preservatives. And the pre-ground stuff you can buy in the store just can’t compete with the taste of freshly ground pepper.

onions:

Yellow and red: Not to be overlooked, onions are the foundation to flavor. Keep them stored in a cool, dark place.

garlic:

Nothing beats fresh garlic. Skip the jarred kind; it pales in comparison.

potatoes:

Russet, new and sweet: Mashed, roasted, boiled and baked. So versatile. So delicious.

winter squash:

Butternut and acorn: Store in a cool, dry place and your squash will last well into the winter. Try roasting them sliced and tossed with olive oil and grated Parmesan, and squash will take on a whole new meaning.

flaxseed meal:

Try to include some in your diet. Sprinkle over cereal or mix into smoothies. Flax is known to help lower bad cholesterol.

oats:

Oats are high in soluble fiber and are known to lower cholesterol; it’s as easy as having a bowl of oatmeal a day.

anchovies:

Anchovies are rich in omega-3 fatty acids and very abundant. Try mashing anchovies with chopped garlic, olive oil and some fresh lemon juice for an amazing salad dressing.

milk:

Skim or 1% low-fat. Almond or soy.

unsalted butter:

Salt levels vary from butter to butter; opt for unsalted so you can control the saltiness of your meals and baked goods.

plain low-fat greek yogurt:

Always great for a healthy snack with a drizzle of honey, or mix with some fresh lemon juice for a creamy potato salad dressing tossed with fresh herbs.

hunk of parmesan:

A large piece of Parmesan will last longer and maintain flavor better than pre-grated cheese (and it's economical.) To ensure longevity, wrap the cheese in parchment or wax paper first, then loosely with plastic wrap.

lemons:

Lemons will liven up any dish. Nothing beats fresh. Squeeze some lemon over your steak, make a vinaigrette, or whip up a quick hummus with chickpeas, lemon and garlic.

large organic eggs:

Scrambled, soft or hard-boiled, eggs are the ultimate easy and inexpensive meal.

low-fat sour cream:

Make a fast and refreshing dip for raw vegetables with just a sprinkle of paprika.

wild alaskan salmon:

A great choice because it's good for you and good for the oceans.

condiments:

Dijon mustard and hot sauce are great to have on hand.

frozen peas, corn, broccoli and spinach:

Flash frozen at the peak of ripeness, frozen vegetables are nutrient-packed and so convenient.

almonds, walnuts and pine nuts:

Whether you need a snack or need to add life to your salad or pasta. Come to think of it, add them to just about anything.

whole-wheat baguette:

Wrap in foil and freeze. Reheat, wrapped, directly from freezer to oven. Once heated through, unwrap and bake a few more minutes to crisp up the crust. No one will be the wiser that it wasn't just picked up from the bakery.

boneless, skinless chicken breasts:

Good to have on hand as they thaw relatively quickly when you're in a pinch.

ground beef:

Opt for ground chuck or sirloin rather than generic ground beef, which is often ground with less popular cuts of beef.

whole-wheat pizza dough:

What's better than having pizza at your fingertips, and for a quarter of the price? It's often sold in the freezer section, or pick up some fresh dough from your local pizza guy.

pesto:

Whether homemade or store-bought, pesto freezes well and will round out any meal that's in need of a boost.

frozen fruit:

Choose frozen fruit without added sugar for a healthy and convenient option when fresh fruit is out of season.

corn tortillas:

Always terrific to know that tacos or huevos rancheros are a possibility for dinner. Thaw them first then cook according to package directions.

shrimp:

Shrimp often arrives to the butcher frozen, so why not buy it frozen and thaw it when you're ready?