HOW TO STOCK A HEALHY PANTRY
Make sure your pantry is well-equipped to handle any eating situation that might come your way; such as, last-minute dinners, grab-and-go breakfasts, or travel-friendly snacks. Having staple food items handy will help make eating less stressful and more enjoyable.
Here is a healthy pantry list:
Whole grains are a great addition to any meal, and can be used as a base for soups or stews, or served as a side. Cut-down on time by getting convenient microwavable packages or “quick-cooking” varieties.
-Whole-grain or bean-based pasta
-Brown, Basmati or Wild Rice
FOODS IN CANS OR JARS
With a can-opener, or a good twist of the cap, you can add protein, fiber and nutrients to all your meals and snacks.
-Canned or jarred artichoke hearts or hearts of palm
-Canned beans (chickpeas, black beans, white beans, kidney beans)
-Canned, jarred or boxed soups
-Canned or individual packets of seafood (tuna, salmon, sardines, anchovies)
-Jarred roasted red peppers
Portable, shelf-stable snacks can be used for your nutritional needs between meals, especially when on the go.
-Individual bags of air-popped popcorn (with low fat oil)
-Raw or dry roasted nuts or seeds
-High fiber crackers (at least 3 grams of fiber per serving)
-Brown rice cakes
-Natural nut and seed butters (individual packets)
-Dark chocolate (aim for 70% cocoa or higher)
CONDIMENTS AND SAUCES
Add both flavor and nutrients with these cooking essentials.
-Heart healthy oils (olive, canola, walnut, flaxseed)
-Jarred sauces (tomato, marinara, pesto)
-Vinegars (apple cider, balsamic, rice)
-Lower sodium Asian favors (teriyaki, soy sauce)
BREAKFAST GRAINS AND BREADS
Essential for most quick and easy breakfasts and packable lunches. They also contribute to your daily whole grain needs. Aim for 3 grams of fiber or more per serving. Aim for less than 10 grams of sugar per serving for cereals.
-High fiber cereals
-Whole grain, rye or pumpernickel breads, wraps, tortillas, English muffins or pita