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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