Healthy eating and maintaining a balanced diet starts with the foods you bring into your home. These foods will serve as the building blocks and set the foundation for nutritious meals, balanced snacks, and overall healthy eating habits. Having your kitchen stocked with nutritious whole foods and snacks that are readily available can reduce the temptation to order takeout or reach for processed snack foods and meals when life gets busy. A well-stocked pantry is one of the best ways you can set yourself up for success in the kitchen. Not only does keeping healthy ingredients on hand makes for easy, weeknight meals, but it also reduces stress around “what’s for dinner”.
Pantry-staples can mean different things to different people. For many, this includes foods you can store in the pantry, fridge, freezer that will stay fresh of at least two weeks. Think plant-based proteins like beans and lentils, nuts, seeds, and longer-lasting produce. This ensures that you have a variety of foods and can create a balanced meal that includes protein, healthy fats, fiber-rich carbohydrates, and vegetables. Think of the pantry staples as the main components of your meals.
Fruits and Vegetables: The Backbone of a Healthy Diet
Fruits and vegetables are the backbone of any healthy diet due to the essential vitamins, minerals, antioxidants, and fiber they provide that most people are deficient in. Stocking up on frozen AND fresh varieties is an excellent strategy.
Fresh Options
There are some fruits and vegetables that keep well in your fridge and can last you a long time, such as:
- Starchy vegetables: white or red potatoes, sweet potatoes, squashes
- Fruits: apples, oranges, tangerines, pears
- Vegetables: cabbage (red or green), turnips, beets, onions, carrots
Having things in your fridge like spinach, kale, lettuce, and mixed greens will allow you to throw together an easy salad or can even be used for smoothies as well. Vegetables like broccoli, cauliflower, brussels sprouts, green beans, and asparagus can always serve as side dishes for your meals, and these are typically the vegetables we want close to half of your plate to have on them. Although many fresh fruits and veggies spoil quickly even when refrigerated, there are a number of long-lasting varieties to choose from. Sweet potatoes, butternut squash, apples, beets, cabbage, spaghetti squash, rutabagas, pomegranate, carrots, and citrus fruits are just some examples of fruits and veggies that can keep for a few weeks or more when stored in the fridge or on the counter.
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Frozen Options
I always suggest having frozen fruits & veggies in your freezer as a back-up. Buying frozen fruits can be great for making smoothies or to use in dishes like frozen blueberries in oatmeal for example. A great tip is to buy a lot of bananas and wait until they are ripe or even over ripe and freeze them to use as the base for your smoothies which would allow you to not use ice or have to add a lot of added sugar for flavor. Frozen vegetables like broccoli, cauliflower, peas, spinach, artichokes, edamame, carrots, zucchini, etc. are a quick and healthy dinner solution that you can use in so many ways. From throwing these veggies into soups, to all kinds of pasta, stews, sauteed sides, you can really get creative. You can even hide them in green smoothies, dips, and sauces! Frozen fruits like berries, mango, and pineapple can be added to cereals, blended into smoothies or smoothie bowls, topped into pancake mixes, or baked into oatmeal bars, granolas, and muffins.
Nutrition-wise, frozen fruits and veggies are comparable to fresh produce in micronutrient content, making them a healthy and convenient freezer staple. Try adding frozen greens to sautés, soups, and smoothies. Frozen berries can be used similarly to fresh berries and add natural sweetness to oatmeal, smoothies, baked goods, and yogurt parfaits.
Grains and Starches: Fueling Your Body
Grains/whole grains and starchy vegetables are important options to add to your grocery list as well as great sources of fiber and vitamin B to support your metabolism and heart health.
Whole Grains
Foods such as quinoa, rice/brown rice, rolled or steel cut oats, whole grain bread, and high fiber tortillas are great to have in your pantry and give you those balanced carbs you need for energy and side dishes. Brown rice, barley, bulgur, sorghum and other whole grains like couscous and quinoa are healthy and versatile. Add old-fashioned oats to fat-free or low-fat plain or no-sugar-added yogurt, mix in unsalted nuts and/or berries and store in your fridge overnight for a quick on-the-go breakfast! Oats help you start the day with filling, heart-healthy fiber. Whole grain bread is more filling than white bread and boasts more nutrients. Rice is an inexpensive and easy base for healthy veggies and proteins that can help you recession-proof your pantry. Quinoa has the comforting texture of rice while packing some serious protein and fiber. Whole wheat pasta is an energizing base for roasted vegetables, lean proteins and hearty beans.
Starches
Starches (aka carbs) are our bodies main source of fuel. We want to choose those HIGH in fibre like whole grains because they have key nutrients like iron, B-vitamins and magnesium.
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Protein Power: The Building Blocks of Your Meals
Now it is time for protein, the staple of your meals. We need protein to make immune system cells, give us energy, and build and maintain muscle, amongst many other functions.
Lean Proteins
Foods you should always try to keep in your fridge or freezer for a healthy kitchen are chicken breast or skinless thighs that you can trim as much fat as possible or turkey breast/ground turkey that can be used in places where beef would usually be used for burgers, tacos, and stir fries for example. Seafood such as salmon, tuna, shrimp, cod, and any other white fish are also great to have whether fresh or frozen, and they are easy to thaw and prepare quickly. Eggs are a staple protein for eating and to have for baking as well as an egg wash. Buying eggs and separating the yolk from the fat or buying liquid egg whites can also be a way to keep fat intake down.
Plant-Based Proteins
Plant based proteins are great to have along with the aforementioned lean proteins, and they are great and fulfilling choices for the pantry that can feed a family and last a long time. Buying lentils, chickpeas, and beans are perfect additions for that healthy carb and fiber to incorporate with meals. Tofu and tempeh are great sources for those looking to eat more plant-based diets with balanced protein that can be used as meat substitutes, nuts and seeds such as almonds, walnuts, chia seeds, hemp seeds, and pumpkin seeds can be great snacks with healthy protein and fats. Nuts, seeds and nut butters. Enjoy nuts, seeds and nut butters for a snack or toss into salads, stir-fries, breads, and fat-free or low-fat plain or no-sugar-added yogurt. A little bit goes a long way, so be sure to watch your portion size.
Canned and Dried Proteins
I always suggest stocking up on canned and dried proteins so that you have options in a pinch. Canned fish is convenient, healthy, affordable, and we believe it should be proclaimed the unsung hero of your pantry. Whether it’s tuna, salmon, mussels, or sardines, canned fish has high levels of valuable omega-3 fatty acids, which are important for your family’s overall health and wellbeing. Very low sodium canned albacore tuna, packed in water, or chicken can be a go-to for sandwiches. Instead of mayo, stir in fat-free or low-fat plain yogurt. Canned beans and vegetables. Canned vegetables and beans can help make a meal in minutes. Add no-salt-added or low-sodium canned beans to a salad for a vegetarian entrée. Or sauté beans in a small amount of olive oil with garlic, add low-sodium tomato sauce and serve over whole-grain pasta. Canned veggies, such as green beans, can be sauteed and added to pasta. Choose lower-sodium options when buying canned vegetables and beans. Canned tuna has healthy omega-3 fatty acids in every tasty bite. Keep a few cans handy for easy lunch salads and our favorite tuna salad sandwiches. Canned beans pack serious protein, fiber and iron in each bite.
Frozen Proteins
Keep at least 2 of these options in your freezer, such as:
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- Ground chicken, turkey or lean beef
- Chicken or turkey breast or thighs
- Fish fillets (tilapia, haddock, sole, trout, salmon)
- Tempeh and/or tofu packages
- Edamame beans, whole or shelled
Having a good supply of frozen poultry, meat, and fish can help you prepare healthy, protein-rich meals when fresh animal protein sources are limited.
Dairy and Alternatives: Calcium and More
Other staples for your fridge are low fat milks and low fat cheeses to ensure that you have calcium, vitamin D, and protein while encouraging a heart healthy diet and keeping cholesterol low. Stock up on fresh cheese like fresh mozzarella, feta, or cottage cheese-which have plenty of probiotics and calcium-as well as slightly harder cheeses like cheddar and parmesan-which are even richer in calcium and contain less lactose.
Traditional greek yogurt is a fantastic addition to a fruit bowl, honey, granola, nut butters, or add to smoothies. Yogurt can be used in a variety of ways in the kitchen, making it a must-have in any well-stocked fridge. It can be enjoyed with berries, added to smoothies, dolloped onto veggie dishes, or used to add creaminess to sauces and soups. Although many people reach for nonfat and reduced fat yogurt, full fat yogurt is highly nutritious and has been associated with a number of health benefits. For instance, eating full fat yogurt may protect against heart disease and the development of belly fat, which is a risk factor for many conditions, including diabetes. Most yogurt can be kept for up to 3 weeks in the fridge and even be enjoyed well past its expiration date, as long as it still looks, tastes, and smells fresh.
Healthy Fats: Essential for Overall Health
Cooking oils for your pantry should be olive or avocado oils as opposed to butter and margarine, and avocados in general are really good to keep in stock for adding to toast, salads, taco bowls, etc. for healthy fat. Fats are also a preferred source of energy for the body, and they help add flavour to our meals. Foods higher in fats often contain Vitamin E, another nutrient that aids in immune system health.
Certain fats, including coconut oil, ghee, and olive oil, can be safely kept at room temperature for a year or more, depending on the type. For this reason, you can buy these pantry staples in larger quantities so that you always have a healthy fat source on hand. Coconut oil is a great healthy oil for sauteing meat and vegetables as it has a high smoke point. Cooking with these healthy fats helps add flavor to recipes and enhances the absorption of fat-soluble vitamins, minerals, and antioxidants from food.
Spices and Flavorings: Enhancing Your Dishes
In addition to above, I always suggest the following flavourings kept stocked in your kitchen. Herbs and dried spices have immune boosting properties, and add natural flavour to foods with extra sugar, salt or fats. To create flavorful recipes, it’s essential to have a well-stocked spice rack. Spices and herbs elevate the flavor of dishes and can come in handy when you’re in a recipe rut. What’s more, incorporating dried herbs and spices into your diet can promote your health in various ways. Turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin all offer impressive health benefits and may help reduce inflammation and lower your risk of certain diseases.
Garlic and onions are the backbone of many recipes and favored by both professional and home cooks for their versatility and long shelf life. Both have also been shown to benefit your health in many ways, and enjoying them regularly may help reduce your risk of various illnesses, including certain cancers, mental decline, heart disease, and diabetes.
- VINEGARS: Apple cider vinegar, Balsamic vinegar
- CONDIMENTS: Dijon mustard, Lemons / lemon juice, Salsa, Tamari or low-sodium soy sauce, Stevia powder or liquid, Cocoa powder
Adding a dash of hot sauce or drizzle of tahini to a recipe can bring a dish from boring to sensational in a matter of seconds. However, it’s important to choose healthy condiments to stock your pantry and avoid purchasing highly processed sugar-laden products. Tahini, salsa, coconut aminos, balsamic vinegar, coconut butter, mustard, nutritional yeast, tamari, raw honey, and sriracha are just some examples of multi-purpose condiments that are not only tasty but also healthy.
Healthy Snack Options
Being intentional with the snacks you bring into your house is very important for keeping calories down and staying healthy. Buying fresh fruit, greek yogurt, nuts and seeds, hummus and veggies, whole grain crackers, etc. are staples for a healthy kitchen. Granola bars are an easy, on-the-go snack that you can grab anytime. Crackers are now often made with a variety of healthy ingredients like almond flour, rice flour and whole wheat flour. Chips are a pantry staple.
Other Pantry Essentials
- Pasta sauce is always delicious over whole-grain pasta or homemade pizza.
- Healthy salad dressings and some greens in the fridge are all you need for a fast, light lunch.
- Soups in the pantry are a lifesaver on busy weeknights with no time to cook.
- Stock is an easy base for homemade soup, as well as a flavor enhancer for cooking meat and poultry in the slow cooker.
- Nut milks-some varieties-can be kept in the pantry until opened.
- Canned tomatoes are rich in vitamin C and antioxidants.
Supplements
There are a couple supplements I’d suggest having on hand should you be limited in your food choices for a period of time (to make sure you are covering all your nutritional bases):
- Multivitamin: If access to fresh fruits and vegetables are limited, or your diet is low in variety, taking a multivitamin CAN be helpful to make sure your bases are covered. I always suggest food first when it comes to nutrition, but if you aren’t able to have a good variety, taking a daily multivitamin can offer some benefit.
- Protein powder: protein is key for immune function, so in case your other options become limited, having a supplement on hand can offer a good back-up.
- Omega-3: This is a healthy fat that we need to support our immune system, brain health & mood. Our body doesn’t make it, so if we aren’t getting it from food it may be helpful to supplement. Key sources are fatty fish like salmon and trout, and omega-3 enrished eggs) Keep in mind certain medications counteract, so check with your healthcare provider first before taking them.
- Vitamin D3: AKA the sunshine vitamin - Vitamin D is a key nutrient for immune function that we get mainly from sun exposure and limited foods like fatty fish, eggs and some mushrooms. If we lack in these sources, a supplement is usually necessary.
Please keep in mind these are general supplement recommendations. If you are considering supplementation, please speak with your Dietitian, physician or other primary health care provider.
Maximizing Shelf Life
- Beans and Lentils: Canned beans can be stored in the pantry at room temperature (68℉ or 20℃) for 2-5 years, while dried beans can last 10 or more years.
- Nuts and seeds: Depending on the type, nuts and seeds can be kept at room temperature for 1-4 months.
- Grains: Grains like spelt, brown rice, amaranth, bulgur, oats, and quinoa can be kept safely at room temperature for months to years.
- Oils: Certain fats, including coconut oil, ghee, and olive oil, can be safely kept at room temperature for a year or more, depending on the type.
- Fermented Foods: Sauerkraut and pickles can be stored at room temperature for up to 18 months.
- Eggs: Although eggs are considered to be perishable, they can last up to 5 weeks in the fridge.
- Yogurt: Most yogurt can be kept for up to 3 weeks in the fridge and even be enjoyed well past its expiration date, as long as it still looks, tastes, and smells fresh.
- Frozen Poultry, Meat, and Fish: Fresh chicken and meat will be safe for up to 1 year when kept frozen (0℉ or -17℃), while fish like cod and haddock can be stored in the freezer for up to 5 months.
Getting Started: A Step-by-Step Guide
- Audit Your Existing Stock: Before stocking up, audit your pantry, freezer, and kitchen shelves. See what you already have and what’s out of date.
- Clean Out Your Pantry: Go through your pantry, fridge and freezer items and toss anything that’s expired or you just don’t use. Now is the time to also clean up your options. Toss or donate any highly processed food with long ingredient lists and/or ingredients you don’t recognize. Think of your pantry purge as a clean slate.
- Take Inventory: Once you’ve cleaned out the highly-processed foods and the things you don’t use, you have a better understanding of what you need to start fresh with a well-stocked pantry.
- Create a Shopping List: Use the list in this post or download a printable version here. You can use this as a grocery list next time you go to the store or order your groceries. Put a checkmark next to the things you already have.
- Shop Smart: Take your list and hit the grocery store (or online store!). You can purchase all the items now, or build up your pantry inventory over time. While you can find most pantry items at any well-stocked grocery store, some are cheaper and easier to purchase online.
Extra Tips
- A Nature-Healthy Swap: In addition to stocking your pantry, freezer, and refrigerator, now is also a good time to consider how you will be packing lunch, snacks, and leftovers. Switching from plastics to reusables (for example, reusable baggies, storage containers, and lunch boxes) will come in very handy, while also saving you money and lots of plastics from being thrown away into landfills.
- Invite the Kids into the Kitchen: What’s that magical place in your home where kids can study language, math, science, physics, chemistry, art, and also learn about their health? The kitchen! By welcoming kids into the kitchen, inviting them to experiment with cooking, and sparking their culinary curiosity from a young age, you can cultivate a lifelong habit toward cooking healthy and delicious food. Whether it's simply putting lemon and garlic atop salmon before it goes in the oven, adding toppings to a pizza, snapping the ends off beans, or scraping jars, any regular effort in the kitchen pays off in the long term. Check out all the benefits of bringing your kids into the kitchen.
- Keep a Shopping List Handy: Last but not least, having a list of the above pantry staples is a real game-changer!