By Helaine Krasner, RD, CDN
Being successful at weight management requires planning your meals and snacks. Having the proper foods available and within reach is essential. The foundation of a healthy meal is lean protein and produce (vegetables and fruit). Limit serving sizes of starches and grains to a half cup or 1 oz.

Here are some items to keep on hand that can be combined in a variety of ways.


Canned Goods
Tuna, Salmon
Low sodium broth
Fruit packed in water or juice
Low sodium beans
Tomato sauce

Dry Goods
Dried legumes (peas, beans, lentils)
Dried fruits
Unsalted nuts
Whole grains (brown rice, pasta, quinoa)
Low fat whole grain crackers
Olive oil, canola oil
Flavored vinegars
Herbs and Spices

In the Fridge
Eggs (keep some hard-boiled on hand)
Low fat dairy products (milk, yogurt, cheese)
Vegetables (buy pre-cut or prep in advance)
Whole fruit (or pre-cut)

In the Freezer
Boneless chicken breast
Lean ground meat
Pork chops
Steam-in-bag Vegetables
Unsweetened frozen fruit

Helaine Krasner is a Registered Dietitian Nutritionist who takes great pride in helping our Bariatric and Medical Weight Management patients achieve their health and weight loss goals.