Now that the pantry is free of "bad stuff", you've got to keep it stocked with the healthful staples that will keep you on track.

So, you're ready to make your lifestyle change and eat healthier. Let's clear out that kitchen and stock it with staples that will help you cut fat and calories.

What gets the boot? Junk food like chips and cookies, regular frozen meals, fried frozen foods like fish sticks, regular condiments like mayo and salad dressings, ice cream, and chocolate candy.

Uh-oh ... is your kitchen virtually empty now? Then print out this list and head for the grocery store, because you need The Top 50 Foods for Fat Fighters!

1. Fresh fruits and vegetables

   Condiments
   

2. reduced-fat salad dressing
3. light mayo
4. salsa
5. Butter Buds
6. vinegar
7. cocktail sauce
8. reduced-sugar fruit spread or jam
9. soy sauce

Canned Foods

1. tomato sauce
2. canned beans
3. canned vegetables
4. canned fruit
5. broth-based soups
6. tuna
7. fat-free refried beans

   Protein
   

8. lean meats
9. chicken and turkey
10. sliced boiled ham
11. fat-free Oscar Mayer bologna
12. frozen grilled chicken pieces
13. fresh or frozen seafood
14. eggs or Egg Beaters
15. almonds
16. peanut butter

    Dairy
    

17. low-fat cheese slices
18. reduced-fat sour cream
19. skim milk
20. low-fat yogurt
21. low-fat cottage cheese

    Sweets & Snacks
    

22. hard candies
23. 3 Musketeers
24. Tootsie Rolls
25. lollipops
26. Jello cups
27. low-fat granola bars
28. Pirate's Booty
    
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