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healthier choice with soy-based options.

DAIRY
    We use dairy pretty sparingly in my house because both Honor and I find it aggravates our allergies. If you have kids, going organic is a must in this category, since many conventional dairy farmers boost milk production by injecting herds with recombinant bovine growth hormones (rBGH), which can interfere with hormone function (they also may use antibiotics to curb disease). But low-fat dairy can be a tasty source of calcium and protein—and here are some that work for us.
Low-fat Greek yogurt. It’s higher in protein than regular yogurt. I like to sweeten it with a little fruit or honey.
Parmesan cheese. It has less lactose than most cheeses, so it’s a better choice if dairy gives you GI trouble—plus a little bit goes a long way toward pumping up flavor.
Goat cheese. Usually okay for folks with milk allergies or lactose issues, and tastes so decadent and creamy while being pretty low calorie.
Faux dairy. If you are lactose intolerant, try cashew or almond milk cheese. Honor won’t drink regular milk, but she loves a comforting glass of almond milk.
SMART SEAFOOD
    On the one hand, fish is the greatest: It’s way lower in saturated fat and cholesterol than other animal sources of protein and way higher in omega-3 fatty acids. These are amazing for our health for all sorts of reasons (think great hair, great skin, strong heart—and omega-3s may even help improve brain function).
    On the other hand, some fish can be really bad for you. Because our oceans are so polluted, many species are very high in mercury and other toxic chemicals; we’ve also overfished and depleted some populations almost to the point of extinction.
    To help you make good choices, use the Environmental Defense Funds’ Seafood Selector chart when shopping or ordering fish in restaurants. They also have a Sushi Eco-Ratings List worth checking out at eat.org/oceans , which we use a lot now that Honor has started to like sushi.



Pure & Simple: In the Pantry
    W E’VE COVERED THE building blocks of every meal: produce, whole grains, and clean protein. But life is not just leafy greens and lentils, after all! Here are the other must-haves in my house for making life taste good.
PANTRY STAPLES
    Keep these natural ingredients on hand for cooking; that way, you can whip up quick, healthy meals without having to floor it to the grocery store. (Remember to buy certified organic whenever you can!)
OILS: Olive, coconut, and grapeseed are my go-tos.
CHICKEN, BEEF, AND VEGGIE BROTH. Great for sautéing with lots of flavor but not a lot of calories. Look for no-MSG, low-sodium varieties (or make your own! See “ Stock Up ”).
VINEGARS: Apple cider, balsamic, rice, and white wine vinegars are my faves.
SALTS: I sprinkle Celtic sea salt and Himalayan pink salt on almost everything.
HERBS AND SPICES: I live for cumin, coriander, rosemary, sage, basil, oregano, thyme . . . really, I have yet to meet an herb or spice I dislike!
DRIED AND CANNED BEANS: Red, black, pinto, lentils, broad beans . . . they’re all good.
WHOLE GRAINS: I keep everything on the previous list in steady supply (barley, bulgur, farro, oats, and quinoa) plus wheatberries.
ORGANIC FLAXSEEDS. Add to meatballs, smoothies, muffins, pancakes, or pretty much anything that can use a boost of fiber and antioxidants.
CHIA SEEDS. Runners swear by these—you have to soak them, and they form a kind of paste, but, like flax, they add fiber and antioxidants to smoothies, muffins, and pancakes.
GLUTEN-FREE PANCAKE MIX. The pancakes taste normal, I swear—Cash loves to make pancakes or waffles and bacon on the weekend, so the King Arthur brand is a good go-to.
ORGANIC MAPLE SYRUP. For pancakes, obviously, but also great for baking or drizzled on ice cream or oatmeal.
WHOLE GRAIN FLOURS. I use organic wheat flour, rice flour, and tapioca flour for baking.
ORGANIC SUGARS. We use brown or raw cane sugar for cakes and pies, and powdered for