How to stock your kitchen

A well-stocked and organized pantry helps ensure you have what you need on-hand to whip up a healthy meal anytime—without having to leave the comfort of your home. Keep these tips in mind while you’re shopping and putting groceries away to be a prep pro! 

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Pantry perfection 

Organize your pantry or cupboard in sections: 

  • Baking ingredients: flour, baking powder, baking soda 

  • Oils & vinegar

  • Herb & Spice blends  

  • Canned goods: beans, lentils, fish, tomatoes 

  • Dry goods; pasta, rice, quinoa 

TIP: Put veggies like onions and potatoes in bins and store in a cool, well-ventilated place 

Stock your freezer 

On #MealPrepSunday, make big batches and then lay soups, broths, and chili flat in resealable bags. Always keep frozen veggies and fruit in your freezer, along with your favourite protein.  

TIP: Freeze leftovers in family-or-individual-sized containers for a quick “heat-and-eat meal” for the nights when you’re too busy to cook 

Find it fast in your fridge 

Divide your fridge into sections: 

  • Dairy/eggs, condiments (in the side door) 

  • Veggies/fruit, meat/fish/poultry on a tray or plate to avoid leaks 

  • Beverages 

TIP: Keep prepped veggies and fruit near the front for quick access 

Shop wisely  

The foods you choose to fuel your body directly impact your health. Whether you’re shopping online or stocking up on groceries to avoid the grocery line, here are some kitchen staples that will keep you going: 

Greek yogurt | Buy: 2%, plain, non-sweetened | Why: Fat-free can mean added sugar, and flavoured yogurts can greatly increase your sugar intake  

Canned tomatoes | Buy: Low sodium | Why: We want to live well and feel great. For some people, too much sodium can make them retain water. 

Olive oil | Buy: Cold-pressed extra virgin olive oil—this is the healthiest because it comes from the first pressing and no chemicals were used in extraction | Why: Light olive oils do not mean light in calories, often, it means light in flavour.

Canned beans | Hack: Rinse your beans before use and reduce sodium by almost 30% 

Pasta | Buy: Look for the first words to be “whole grain” on the ingredient list | Why: You want to avoid overly processed refined grains 

Nuts & seeds | Buy: Natural, unsalted | Why: Sometimes nuts and seeds are coated with partially hydrogenated oil and added salt 

Canned tuna & salmon | Buy: Packed in water, low sodium | Why: It will have less sodium and added fat 

Crackers | Buy: Look for “whole grain” to be the first words on the ingredient list. They should have at least 3 g of fibre per serving and be low in sodium Why: Crackers can be overly processed and made with refined grains | Hack: Make your own healthy crackers with Everything Bagel Crackers.

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Finally, remember to keep the following tips in mind: 

  • Buy real food. Use wholesome ingredients. 

  • Avoid shopping when you’re hungry (in-store or online).  

  • Always have a list and stick to it. 

And, try these recipes:

CHA CHA CHILI MAC & CHEESE

TACO SPICED QUINOA

STEAMER BERRY GOOD OATMEAL

Be well!

Be Well, Editor's PicksAmelia Warren