In addition to shopping once or twice weekly for fresh vegetables and fruit, whole grains and lean protein choices, our nutritionists recommend keeping the following items on hand in your pantry. Personalize the list by adding items that are used frequently in your home such as light coconut milk, olives, sesame oil, special vinegars or sauces.
In the cupboard
- Beans – baked in tomato sauce, black beans, chickpeas, kidney beans and lentils
- Breads – whole grain breads, buns, pita breads or tortillas
- Cereals – oats, bran, whole grain cold cereals
- Condiments and flavourings – Dijon mustard, vinegar, soy sauce, bouillon or broth, salsa
- Fish, canned – tuna, salmon, crab or clams
- Flour – all-purpose and whole wheat
- Fruit (canned in its own juice) – peaches, pears, mandarin orange segments, applesauce
- Fruit (dried) raisins, cranberries, apricots, dates
- Herbs and spices – black pepper, basil, garlic, cinnamon, ginger, oregano, thyme, cumin, curry powder, cayenne pepper
- Milk – canned evaporated, powdered skim
- Oils – olive oil, vegetable oil such as canola
- Pasta – whole wheat penne, rotini, macaroni and/or spaghetti for example
- Pasta sauces – prepared tomato sauce
- Rice – white, brown
- Sweeteners – sugar, honey, syrup, jam
- Tea and/or coffee – regular, herbal, decaf
- Vegetables, canned – tomatoes, corn kernels, pumpkin, tomato paste
- Vegetables, fresh – potatoes, garlic, onions
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on the counter
- Fruit and vegetables, fresh – bananas, cantaloupe
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in the fridge
- Cheese – cheddar, feta, Parmesan, Eggs
- Fats – butter, non-hydrogenated, soft margarine
- Nuts and seeds – almonds, walnuts, peanuts
- Fruit, fresh – oranges, apples, grapes, kiwi, seasonal choices, lemon and limes
- Meat and poultry – chicken, beef, pork chops (freeze meat that
- won’t be used within 3 days of purchasing)
- Milk – skim, 1%, 2% or whole, soy beverage if preferred
- Vegetables – red and green peppers, broccoli, lettuce, celery, green onions, carrots, seasonal choices
- Yogurt – plain and flavoured
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in the freezer
- Breads – pita, tortilla, spare loaves
- Frozen fish – sole, halibut, shrimp/prawns
- Fruit – strawberries, blueberries, fruit juice concentrate
- Vegetables – peas, corn, beans
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