Healthy Nutrition Stocking Tips!

Interested in starting a healthy diet?

Below are some tips for stocking your pantry and fridge with healthy options to get you started! Bring this list on your next trip to the grocery store to keep you on track.


Pantry Staples

  • Whole grains such as quinoa, whole grain pasta, wild rice, brown rice, kasha. Higher the fiber, the better!
  • Whole grain cereals, pancake and muffin mixes: Avoid sugar-coated cereals and look for a high fiber content. Add fruit like berries for more disease-fighting antioxidants.
  • Tomatoes and low- sodium tomato–based sauces and salsa: Add fresh or frozen vegetables to increase the nutrition and taste.
  • Light flake or chunk tuna and salmon packed in water: Great to add to salads, sandwiches, wraps, and pasta sauces for tasty protein.
  • Dried or canned beans and lentils: For nutritious additions to soups and salads. Great source of protein and fiber!

Fridge Staples

  • Eggs for vegetable omelets and frittatas, quick scrambling and all-important vitamin B12 and protein.
  • Milk products such as low fat milk, cheese, cottage cheese and yogurt. Canada’s food guide recommends 2-4 milk and alternative servings per day depending on age.
  • Leafy greens – spinach, lettuce, bok choy, watercress, rapini, beet greens or swiss chard.  Full of nutrition with vitamin A, folic acid, and lots more. They keep well and cook up quickly. Just sauté with a little olive oil, garlic and onions. Great for salads, stir fries, casseroles, wraps, etc.
  • Fresh and frozen vegetables and fruit – Buy fruits and vegetables in season while include a variety of colors and nutrition. Frozen fruits and vegetables are also a great option that may be less expensive and long lasting.
  • Natural nut butters like almond or peanut butter. Make sure that the only ingredient on the ingredient list is the nuts. You will need to stir these nut butters, and store in the fridge after opening.