11 Essential Pantry Staples

It's almost spring and time to start wiping those winter cobwebs away - this includes the cobwebs in your pantry! Get started cleaning out your pantry and stock it with these 11 items every healthy pantry needs.

1. Beans and Lentils - High in fiber, protein and rich in vitamins and minerals, these are good choices. Canned or dried beans are great but just be sure to rinse the canned beans or choose a lower sodium option. Unlike dried beans, lentils do not need soaking prior to cooking so they are a really handy option for soups or casseroles.

2. Brown rice - Traditional brown rice does take longer to cook than white rice, however, there are instant varieties on the market that retain the same nutrients but take only 10 minutes to cook.

3. Canned fish - Excellent sources of omega-3 fatty acids are canned salmon, albacore tuna, and sardines - just make sure it's packed in water, not oil.

4. Canola Oil - According to the Tufts University Health and Nutrition Letter, recent studies have shown that canola oil contains an ideal mix of unsaturated fats which are good for your heart.

5. Cooking spray - This essential is a no-brainer as most cooking sprays contain 0 calories.

6. Dried fruit - A great substitute for fresh fruit if you don't have any on hand, however, beware of the sugar contact as some is quite high - don't forget to look at your food labels when grocery shopping.

7. Low-sodium chicken broth - An ingredient in numerous recipes, this is a true essential. However, use in moderation as even low sodium varieties contain significant amounts of sodium.

8. Nuts and nut butters - These are healthy options for snacking or recipe additions as they are great sources of protein, fiber, antioxidants, and omega-3's. Watch your portion size as nuts are high in calories. Keep in mind that nuts are high in fat which means they can also go rancid so use soon or store in the refrigerator.

9. Popcorn - A whole grain and healthy snack option, popcorn is an excellent choice to keep on hand but remember to take if easy on the salt and butter.

10. Whole wheat pasta - An easy way to add a little extra fiber to your diet that can be ready within ten minutes.

11. Whole wheat flour - There are lots of new varieties of whole wheat flour on the market now - check with your local supermarket. You may be able to substitute whole wheat flour for up to a third of white flour in recipes.

Maintaining a well stocked pantry is the key to a healthy, nutritious and budget - friendly way of eating. Get started on your pantry makeover today!


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Susan Taylor, RD, LD, CLT is a licensed and registered dietitian specializing in helping people suffering from adverse food reactions and weight management. If you are ready to start feeling better, I invite you to visit http://www.rdoncall.com and start working with a registered dietitian in making your healthy lifestyle changes.