An A+ Pantry

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You've decided to take steps to eat better in 2010, but where to start? In the kitchen, of course. "You have to make your environment conducive to your goals," says Cynthia Sass, a registered dietitian and co-author of "The Ultimate Diet Log." "By cleaning out the junk, you are setting yourself up for success." With the brownies, soda and potato chips banished from the pantry, it's time to restock with healthier fare. Here's a helpful guide for building a foundation for good eating.

For the freezer
Sass is a big fan of frozen produce, which is just as nutritious as fresh. That's because the produce is frozen shortly after picking, before exposure to light and air start to break down the nutrients. Your goal, she says, is to have three different types and colors of vegetables a day, and two types and colors of fruit. "The antioxidants and phytochemicals in one color family are different from those of another," Sass explains. But be sure to choose the ones with no added ingredients.

Other good buys for the freezer include high-protein, low-fat snacks such as edamame; veggie burgers for a quick, protein-packed ...
... meal; 100 percent whole-grain waffles (loaded with heart-saving vitamins, minerals and antioxidants); and a bag of dark chocolate chips (for those sweet cravings).

For the refrigerator
The first thing you should see when you open the fridge door is a bowl or bag of ready-to-eat fresh fruits and vegetables. Washed grapes and orange sections, as well as pepper strips, baby carrots and snow peas, all make for great finger food. If you're a "dipper," keep low-fat yogurt, hummus and salsa front and center, too. Having a variety of low-fat cheeses on hand is nice to jazz up recipes. In the meat drawer, keep lean proteins such as chicken or turkey breast, fish and tofu.

For the spice rack
This is one often-overlooked area of the kitchen that has the potential to be a dieter's dream. In addition to single herbs and spices (vanilla, chives, basil, mustard), look for salt-free seasoning mixes (Cajun, Italian, Greek, pumpkin pie spice) that can serve as weight-loss flavor fixers. Herb-infused oils are also nice to toss over vegetables. And a variety of chutneys and salsas can add exotic flavor to simple foods like stews and rice dishes.

For the cupboards
Canned foods often have an undeserved bad rap. In fact, canned beans add protein and fiber to any dish. Use them in soups, salads or chili, or puree them for sandwich spreads. Canned tuna and salmon, meanwhile, supply heart-healthy omega-3 fatty acids. Use them in salads, pastas or sandwiches. Marinated artichoke hearts, jarred olives and jalape?o chili peppers are also good for adding flavor and nutrients to pasta sauces and vegetable dishes.

Your healthy-foods grocery list should also include such whole-grain items as instant brown rice, whole-wheat pasta, oats, dry cereal, barley and whole-grain bread.

For the snack shelf
Nuts are great for snacking and to add heart-healthy fiber and heft to pilafs, vegetable sides and salads. Almonds, hazelnuts, walnuts and pistachios are good multipurpose nuts to start with. Another good snack staple is 94 percent fat-free microwave popcorn. One cup of popped corn typically provides just 15 to 20 calories. And three cups count as a serving of whole grains. To add some pizzazz to the bag, sprinkle on a favorite salt-free seasoning blend.