Healthy Food Cupboard Shopping List

Individual tastes may vary, but for a healthy, useful cupboard, fill up on the following staple items. Mix and match: They can become the fixings of many a quick snack or hearty meal.

Essential elements

These are the go-to items that pull everything together.

• oils and vinegars that are low in saturated fats

   

  • olive oil
  • canola oil
  • balsamic vinegar
• herbs and spices

   

  • oregano
  • basil
  • dill
  • sage
  • thyme
  • peppermint
  • salt and pepper
  • rosemary
  • garlic
  • ginger
• sweeteners

   

  • honey
  • blackstrap molasses
• grains, nuts, seeds

   

  • sesame seeds
  • pine nuts
  • oats
  • granola

Meal makers

The meal makers are those items that bulk up or provide the base for lunches and dinners.

• broths and soup stock
• rice
• pasta
• dried beans

Can do

Canned foods are affordable pantry standbys. Long shelf-lives make them convenient and handy in a pinch. Read the labels to monitor salt, fat, and sugar content, and try to choose the ones with the simplest list of ingredients.

• canned tomato sauce or paste
• canned beans: baked, butter, kidney, chickpeas, black beans
• canned seafood: salmon, tuna, crab

Snack shack

Whether for a boost of energy or to fill the gaps between meals, nutritious snacks are a necessity.

• sunflower, sesame, and pumpkin seeds
• almonds, walnuts, peanuts
• peanut butter
• popcorn
• dried cranberries, apricots, sun-dried tomatoes
• whole-grain crackers

Ways to wash it all down

The cupboard can be home to a few beneficial beverages.

• green tea (has antioxidants and may reduce cancer risk)
• mint tea (may help in digestion and soothe the stomach)
• hot chocolate (chocolate may protect against heart disease)

Shady foods

Some foods thrive in the shadows. For vegetables, this precaution prevents sprouting. For other food items, it's just a matter of preserving freshness and flavour.

• potatoes
• yams and sweet potatoes
• onions
• coffee
• dried herbs
• garlic