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Ingredient List

In addition to fresh fruits and vegetables and fresh meat, poultry, seafood, and pork, keep your kitchen stocked with the ingredients on this list to make it easier to plan and prepare the meals in these recipes.  These ingredients can be used in both main-dish meals and side dishes.  They are available in most grocery stores and are easy to use.

Photo of herbsHerbs and Spices (fresh and dried):  Add Flavor

  • Basil
  • Ground black pepper
  • Cayenne pepper
  • Chili powder
  • Cilantro
  • Cinnamon
  • Coriander
  • Crushed red pepper
  • Cumin
  • Garlic
  • Ginger
  • Mint
  • Nutmeg
  • Oregano
  • Paprika/smoked paprika
  • Parsley
  • Rosemary
  • Salt-free seasoning mix
  • Tarragon
  • Thyme

Photograph of cut lemons Condiments, Sauces, and Other Seasonings:  Add Flavor
(and, a little goes a long way!)

  • Canned tomato paste, no salt added
  • Canned tomatoes, no salt added
  • Capers
  • Dijon mustard
  • Fish sauce
  • Honey
  • Lemon juice
  • Lime juice
  • Low-sodium broth or stock (chicken, beef, vegetable)
  • Lite soy sauce
  • Light teriyaki sauce
  • Salsa or reduced-sodium taco sauce
  • Spaghetti sauce, no salt added
  • Vinegar (apple cider, balsamic red wine, rice)

Oils and Fats:  Low In Saturated Fat and Trans Fat

  • Cooking spray
  • Nut oil (peanut, sesame)
  • Soft tub margarine
  • Vegetable oil (safflower, canola, corn, olive)

Nuts, Seeds, and Beans:  Low In Saturated Fat and High In Protein and Fiber

  • Low-sodium canned beans (black, kidney, pinto, chick peas, cannellini)
  • Dried lentils
  • Unsalted nuts (almonds, pine nuts, walnuts)

Photograph of grains in measuring spoonsWhole Grains:  Add Fiber and Other Nutrients to Side Dishes and Main-Dish Meals

  • Brown rice
  • Whole-wheat couscous
  • Quinoa
  • Whole-wheat pasta
  • Whole-wheat tortillas

Frozen Vegetables and Legumes:  Add Convenience

  • Corn
  • Edamame
  • Vegetable stir-fry mix (no sauce added)

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.