Stocking a Healthy Pantry

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Stocking a Healthy Pantry

Stocking a Healthy Pantry

Grocery prices are skyrocketing, and families need help eating healthy on a budget. Buying expensive foods and Organic food doesn’t mean it’s healthy. These are some common myths related to grocery shopping. There needs to be more clarity about how to stock healthy groceries. Lack of time is the most significant barrier.  The biggest thing is to eat locally and in season. This blog will help you feed your family healthily and save you time and energy.

Check out the list of suggested pantry staples below and add your favorites. Read labels to see if items should be refrigerated after opening.

  • Beans, peas, and lentils (dry or reduced-sodium canned)
  • Peanut butter, nut butter
  • Pasta sauce (reduced sodium)
  • Cans or pouches of seafood (e.g. tuna, salmon, and sardines)
  • Canned fruit (water or packed in 100% juice)
  • Canned vegetables (reduced sodium or no added salt)
  • Canned soup (reduced sodium)
  • Canned tomato products (e.g. whole, diced, and crushed; reduced sodium or no added salt)
  • Jars of roasted red peppers, artichoke hearts, and olives
  • Dried fruit (without added sugar)
  • Whole-grain, hot, and ready-to-eat cereals (e.g. oatmeal, shredded wheat, and whole-wheat flakes)
  • Whole grains (e.g. brown rice, barley, bulgur, farro, quinoa, buckwheat, amaranth, millet, and sorghum)
  • Whole-grain pasta (e.g. spaghetti, rigatoni, and shells)
  • Whole-grain crackers
  • Popcorn (kernels or “light” microwave)

Fruits: Apples, Apricots, Avocados, Bananas, Blackberries, Blueberries, Cherries, Grapefruit, Grapes, Green Apples, Kiwi, Lemon, Lime, Mango, Melons, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons, Pineapples, Pitted prunes, Plums, papaya, Peaches, Pears, Persimmons, Pineapples, Pitted prunes, Plums

Vegetables: Artichokes, Arugula, Asparagus, Broccoli, Brussels sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Cucumbers, Fennel, Garlic, Ginger, Green beans, Kale, Mushrooms, Okra, Onions, Peas, Peppers, Pumpkin, Radishes, Romaine lettuce, Spaghetti squash, Spinach, Sweet Potatoes, Tomatoes, Yams, Zucchini

Beans, peas, and legumes: Lentils, Mung beans, Navy beans, Peas, Peanuts, Pinto beans, Red beans, Black beans, Black-eyed peas, Cannellini beans, Edamame, Garbanzo beans, Great northern beans, Kidney beans

Protein: Beef, Bison, Chicken, Eggs, Fish and shellfish, Game meats, Pork products including bacon, Soy products including tofu and tempeh

Dairy and Dairy free milk: Almond milk, Coconut milk and coconut beverage, Kefir, Milk, Rice milk, Soy milk, Yogurt, Hemp milk

Grains: Amaranth, Buckwheat, Corn, Millet, Oats, Quinoa, Rice, Sorghum, Teff, Wild rice, Barley, Rye, Wheat berries, Spelt

Nuts and seeds: Almonds, Brazil Nuts, Cashews, Chia seeds, Flax seeds, Hazelnuts, Hemp seeds, Macadamia nuts, Pecans, Pistachios, Pumpkin seeds, Sunflower seeds, Walnuts

For more tips  on healthy grocery shopping subscribe to our newsletter for healthy grocery list

  • Tip: When buying fresh produce, fruits and vegetables that are in season tend to sell at lower prices.
  • Here’s what’s in season for spring: apples, apricots, asparagus, avocados, bananas, broccoli, cabbage, carrots, celery, collard greens, garlic, kale, kiwi, lemons, lettuce, limes, mushrooms, onions, peas, pineapples, radishes, rhubarb, spinach, strawberries, Swiss chard, turnips.
  • Here’s what’s in season for summer: watermelon, cantaloupe, peaches, strawberries, honeydew melon, peaches, nectarine, beets, bell peppers, cucumbers, green beans, lima beans, okra, peas, zucchini, summer squash, opo squash, bok choy, spinach, Asian pear, durian, jackfruit, longan, lychee, figs, passion fruit, sugar apple, chayote, cucumbers, grape tomatoes, tomatoes, jalapeno peppers, key limes, radishes, sweet corn, cactus (nopales), apricots, cherries, plums, raspberries.
  • Here’s what’s in season for fall: grapes, persimmon, pomegranate, cactus pear, olives, cauliflower, garlic, artichokes, pumpkin, turnips, acorn squash, broccoli, cauliflower, mushrooms, spinach, pineapple, sweet potato, swiss chard, turnip greens, butternut squash, pumpkin, sweet potato, gooseberries, guava, jujube, passion fruit, sapote, bittermelon, purple sweet potato, yamaimo.
  • Here’s what’s in season for winter: leeks, clementine, dates, oranges, pomegranate, cactus pear, sweet potato, butternut squash, Boston marrows, cherimoya fruit, acerola cherry, kumquat, maqui berry, medlar, star apple, purple sweet potato, yamaimo, kiwi, persimmons, pummelo, papaya, collard greens, kale, tangerine, pear.