When you're trying to keep your weight on track, items in your pantry can be the bane of a healthy diet.

To combat the urge to fill up on fat- and salt-laden non-perishable and packaged foods, it's important to replace these items with healthy staples that are easily accessible, low in preservatives, tasty, and fun to eat. Following are a few ideas to get you started.

1. Nuts and seeds. Nuts and seeds have long been touted for their healthy attributes, particularly the heart-healthy fats found in most nuts. Walnuts, almonds, chestnuts, and pistachios are easy to tote for a quick snack or to mix into salads. Keep in mind that due to their high caloric content, a small handful of nuts is the correct proportion to keep your diet on track. Be especially prudent with consuming higher fat nuts such as macadamia nuts and hazelnuts. Sunflower seeds, sesame seeds, and pumpkin seeds are also low in fat and fun to eat.

2. Dried fruits. A healthy diet is full of foods that are in high in fiber. Fill your pantry with a variety of dried fruits such as raisins, apricots, cranberries, cherries, peaches, and apples. Try some exotic fruits such as dried figs, papaya, and pineapple, as well as banana chips and mangoes.

3. Whole wheat pasta. If you're put off by the idea of whole wheat spaghetti, add a little extra low-fat pasta sauce and perhaps some sliced olives.

4. Low-sodium, low-fat soups. Soups are filling, quick to prepare, laden with nutrient-rich vegetables, and versatile to enhance poultry and other recipes.

5. Low-fat or non-fat croutons. Not only do croutons perk up a salad, they are easy to pop into your mouth for a quick snack. As with many foods, eat carbohydrates in moderation to keep your diet on track.

6. High fiber cereal. Choose cereals that are high in fiber and nutrients, especially folic acid. To simplify cereal selection at the grocery store, look for products with the label "help reduce the risk of heart disease". Watch out for sugar-filled cereals that look tasty but have zero nutritional value.

7. Low-fat cookies. Who said cookies have no nutritional value? Fig Newton and other low-fat cookies pack a healthy punch. Figs are attributed to lowering blood pressure, controlling cholesterol, and preventing colon cancer, among other benefits.

8. Low-fat crackers and pretzels. Bypass salty, fat-laden crackers and choose snacks that are made with rye or organic wheat flour. Crackers make a tasty treat topped with nut butter and/or dried fruits. You can also dip pretzels into natural peanut butter or honey mustard.

9. Tuna fish. Tuna is an extremely nutritional and versatile item to stock in your pantry. Eaten alone or mixed with a light mayonnaise and lemon mixture, topped onto a tomato with sprouts, or combined with olive oil and balsamic vinegar, tuna is always a healthy option.

10. Dark chocolate. Many dieters struggle with what to eat when they're craving something sweet. After all, one can only eat so many fiber-filled cookies. If you have a sweet tooth, keep a little dark chocolate in your pantry for an after-dinner sweet. Try eating one small square combined with a dried apricot or cherry.

Stocking your pantry with heart-healthy foods will keep your diet on track by minimizing unhealthy snacking and filling you up with good things. Eating in moderation, combined with adequate exercise, go a long way toward controlling weight and promoting a healthy lifestyle.

Learn more about this author, Kristen M. Anderson.
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