(HealthNewsDigest,com) - Having healthy go-to options at home is essential for weight-loss success. Keep these smart choices on hand for fast and flavorful meals and snacks.

Fruits and vegetables

• Fresh fruits
• Fresh vegetables
• Pre-cut fresh vegetables
• Salad in a bag
• Frozen fruits

• Frozen vegetables (no sauce)
• Frozen chopped onion and green peppers
• Canned fruits (packed in their own juice or water)
• Dried fruit
• Low-sodium, low-fat pasta; pizza and tomato sauces
• Canned diced tomatoes
• 100 percent fruit juice, including calcium-fortified (but limit juice intake to 4 ounces a day)

Dairy

• Fat-free or 1 percent milk
• Low-fat or fat-free yogurt
• Low-fat or fat-free cheese
• Frozen yogurt or fruit sorbet

Whole grains

• Whole-grain breakfast cereal
• Rice: brown (regular and instant), wild, blends
• Oatmeal
• Whole-grain bread
• Whole-grain pita bread
• Whole-grain pasta
• Whole-grain crackers
• Low-fat microwave popcorn

Protein

• Low-fat refried beans
• Black, kidney or navy beans
• Low-sodium water-packed tuna
• Other fish with omega-3 fatty acids
• Skinless white-meat poultry
• Soy cheese
• Tofu
• Dry-roasted nuts
• Individually frozen skinless chicken breasts
• Individually frozen salmon, cod or other fish
• Frozen shrimp or scallops
• Frozen vegetable burgers

Cooking staples

• Fresh garlic and onions
• Olive oil
• Canola oil
• Red wine and/or balsamic vinegar
• Fat-free cooking spray

As you can see, eating well at home doesn't require expensive or unusual ingredients, and you certainly don't have to be a master chef. Whole-wheat pasta tossed with loads of veggies, salads, and whole-grain wraps or quesadillas are all easy meal options. You can even put together a snack plate and include your favorite raw veggies, nuts and healthy dips, like hummus.