With crisp, new planners and journals being purchased and new year’s resolutions being pondered, there are a lot of us setting the intention to eat better and exercise more. WNiF’s resident nutritionist and dietitian, Talia Sparks shares some tips for setting yourself up for success in 2025…
Having a well stocked pantry complete with nutritious (and delicious) food is key to facilitating a healthy lifestyle, without breaking the bank. I’ve put together my top 8 pantry staples as a dietitian (and why) that will help you to avoid the 5pm panic of what to feed the family.
Are there simple swaps I can make in my pantry to reduce processed foods?
There are so many small changes we can make to our diet that will help to reduce our intake of processed foods. However, firstly, I’d like to highlight the difference between ‘processed’ and ‘ultra-processed’ foods. Processed foods include any product that has gone through a level of processing to make it safe for consumption; which is not inherently a bad thing. This could simply be cows milk which has gone through processing to remove potentially dangerous bacteria; or meat and poultry that has been vacuum sealed in order to remain fresh for a longer period of time. On the other hand, we have our ultra-processed foods, which have gone through extensive levels of manufacturing and often contain ingredients you wouldn’t typically find in a kitchen such as emulsifiers, sweeteners and artificial colours and flavours. These foods typically have a considerably long shelf life and should be making up a very limited part of our diet.
So, what simple swaps can we make in our pantries to reduce processed foods? I’ve put my top tips below that will help get you on track!
Swap refined white flour for whole grain flour: Refined white flour is highly processed and stripped of most nutrients, while whole grain flour (e.g., whole wheat, spelt, or oat flour) retains the fibre, vitamins, and minerals found in the grain. The fibre content supports better digestion and stable blood sugar levels.
Swap sugary breakfast cereals for rolled oats: Many breakfast cereals are loaded with unnecessary added sugars and artificial flavours. Rolled oats, however, are minimally processed and provide us with fibre, healthy fats, and important minerals like magnesium. They can also help maintain stable blood sugar levels and support heart health. How to swap? Instead of sugary cereals, make oatmeal and top it with fresh fruit, nuts, or a drizzle of honey. You can also use oats in smoothies or homemade granola.
- Swap soft drink for sparkling water: regular soft drinks are full of added sugars, artificial sweeteners, and empty calories. Sparkling water is a healthier, hydrating alternative without the added sugar. Try adding some natural fruit or herbs (such as lemon, lime, berries or mint) for added flavour without the need for processed ingredients.
Swap prepackaged snacks for whole nuts and seeds: Many prepackaged snacks (chips, crackers, etc.) contain unhealthy fats, preservatives, and artificial flavourings. Whole nuts and seeds (such as almonds, walnuts, chia, and sunflower seeds) are minimally processed, rich in healthy fats, protein, and fibre, and can keep you feeling full longer. Keep a variety of nuts and seeds in your pantry and opt for them as snacks. You can also create your own trail mix with dried fruit, or blend chia seeds into smoothies for additional omega-3s.
Swap jarred pasta sauces for homemade tomato sauce: Commercial pasta sauces often contain added sugar, preservatives, and excess sodium. Homemade tomato sauce, made with fresh or canned tomatoes, garlic, olive oil, and herbs, is a simple, nutrient-rich alternative. Make a large batch of homemade sauce and store it in the fridge or freezer for easy use and pair it with vegetables, wholegrain pasta and lean protein for a well rounded meal.
Swap prepackaged salad dressings for homemade vinaigrette: Prepackaged salad dressings can be loaded with unhealthy fats, added sugars, preservatives, and sodium. Homemade vinaigrettes, however, are simple to make and offer better control over the ingredients. By using healthy fats like olive oil and incorporating vinegar or citrus for tang, you create a much more nutritious dressing that enhances the flavour of your greens without the extra calories or unwanted additives. A basic homemade vinaigrette is made with a simple ratio of 3 parts oil to 1 part vinegar, then seasoned with salt, pepper, and optional additions like mustard, garlic, herbs, or honey. You can experiment with different types of vinegar (balsamic, red wine, apple cider) or citrus juice (lemon, lime) for variation. This swap gives you more flexibility in flavour and allows you to avoid the processed ingredients in store-bought dressings.
Swap white rice for whole grains: White rice is processed to remove the bran and germ, making it lower in fibre and nutrients compared to its whole grain counterparts like brown rice, quinoa, wholemeal couscous etc.. These whole grains are higher in fibre, protein, and essential vitamins and minerals.
Swap vegetable oil for Extra Virgin olive oil: Many vegetable oils are highly refined and can be high in omega-6 fatty acids, which, in excess, may promote inflammation in the body. Extra virgin olive oil, on the other hand, is cold-pressed and retains beneficial antioxidants and healthy monounsaturated fats, which support heart health, reduce inflammation, and may even reduce the risk of chronic disease. Use extra virgin olive oil for cooking, sautéing, and even drizzling over salads or roasted vegetables. It has a lower smoke point than some other oils, so it’s best for medium-heat cooking or finishing dishes, but it’s a great choice for dressings, marinades, and dips. For high-heat cooking, you can also use avocado oil, which has a higher smoke point and similar health benefits.
Swap to “no added sodium” varieties: Many canned and processed foods, such as soups, beans, broths, sauces, and even vegetables, are often loaded with added sodium to enhance flavour and preserve shelf life. High sodium intake is linked to increased blood pressure, kidney strain, and a higher risk of heart disease. By choosing no added sodium (or “unsalted”) versions of these pantry staples, you can drastically reduce your sodium intake without sacrificing flavour. These options allow you to season your meals more naturally, giving you greater control over how much salt you consume.
Swap processed meats for shelf stable canned fish: Processed meats, such as bacon, sausages and deli meats are often high in sodium, unhealthy fats, preservatives (like nitrates and nitrites), and artificial additives. Regular consumption of processed meats has been linked to an increased risk of heart disease, cancer, and other chronic health conditions. On the other hand, canned fish (like tuna, salmon, sardines, and mackerel) is a healthier alternative that provides high-quality protein, healthy omega-3 fatty acids, and essential nutrients like vitamin D, calcium, and selenium. While canned fish can be just as convenient as processed meats, it offers a more nutrient-dense, heart-healthy option, especially when you choose springwater varieties.
How can pantry staples make healthy eating easier and more affordable?
As a dietitian, I am often told that people find eating healthy too complicated and/or expensive. But honestly, it doesn’t have to be that way! By stocking up on pantry staples, like discussed above, these basic, versatile ingredients can form the foundation of so many meals in a budget-friendly way.
When you have pantry staples like rice, oats, beans, lentils, and canned veggies on hand, putting together a healthy meal becomes a breeze. These ingredients are quick to cook, and you can use them in all sorts of ways. For example, cooking a big batch of quinoa or rice at the beginning of the week, and using it as a base for stir-fries, grain bowls, or even soups. Having these items on hand means you can get a nutritious meal on the table without scrambling for last-minute, processed options.
One of the best things about pantry staples is their long shelf life. Grains, legumes, and canned foods can sometimes last for years, meaning you don’t have to worry about ingredients going bad before you’ve used them. Plus, buying in bulk helps you save money in the long run. When your pantry is well-stocked, you’re less likely to make last-minute grocery store runs or end up throwing away food that’s gone bad.
As a dietitian, I love recommending pantry staples because they’re such an affordable way to get a ton of nutrition. Beans, lentils, and whole grains are packed with fibre and protein, and they’re full of vitamins and minerals that are important for overall health. A bag of dried beans or a can of chickpeas costs just a fraction of what you’d spend on processed foods, but they can help you create filling, nutrient-dense meals that’ll leave you satisfied.
What are versatile pantry ingredients that work in many healthy recipes?
The best part about pantry staples is that they’re incredibly versatile. As a dietitian, I always recommend keeping a few versatile pantry staples around because they make healthy eating so much easier. When you have the right ingredients on hand, you can throw together a nutritious meal in no time.
Canned beans, for example, whether it’s black beans, chickpeas, or lentils, they’re packed with protein and fibre, and can be used in so many ways. Toss them in salads, soups, or stews, or mash them up for a quick dip like hummus. They’re also great in veggie burgers or grain bowls.
Another staple I love is brown rice or quinoa. These whole grains are perfect for building a meal around. Brown rice works well in stir-fries, casseroles, or just as a side dish. Quinoa is a great option for salads or grain bowls, and it’s packed with protein, so it’s especially great for plant-based meals!
And like I’ve already mentioned above, canned tomatoes. They’re such a time-saver and add so much flavour to dishes. You can use them to make quick pasta sauces, soups, chilli, or stews.
Oats are another must-have in the pantry! You’ve probably had them before for breakfast, but they’re also great in smoothies, energy bars, or even as a binder for veggie patties.
With these pantry staples and a bit of creativity, you’ll have endless meal possibilities without breaking the bank or spending our increasingly precious time in the kitchen.
How can I organise my pantry to encourage healthier choices?
Believe it or not, how you arrange your pantry can influence what you grab for meals and snacks, especially in today’s society where we crave convenience when it comes to food due to our busy lives. When your pantry is organised to highlight the healthier options, so let’s talk about some simple tips to organise your pantry with health in mind.
First, start by stocking up on wholesome staples. The foundation of a healthy pantry is having a variety of nutritious, whole foods that you can build meals around. Think whole grains like mentioned above (e.g., brown rice, quinoa, and oats, as well as legumes like beans, lentils, and chickpeas). These foods are high in fibre, protein, and essential nutrients, so they should be front and center. Keep them at eye level, where you can easily grab them instead of refined grains when you’re meal planning or cooking.
Next, store snacks in clear containers and keep healthy ones within easy reach. If you’re a snack person like me, having healthy snacks more accessible makes it much easier to make the right choice. Place things like nuts, seeds, dried fruit, and whole-grain crackers in clear jars or containers. The transparency makes them more visible and encourages you to grab them. I also recommend putting fresh fruit or veggie snack packs at the front of your fridge, but in the pantry, things like popcorn, almonds, or homemade energy bars can be easy, healthy options for a quick bite.
Another key tip is to categorise your pantry into sections based on meal types: grains, canned goods, snacks, and condiments. When you open your pantry and see beans and whole grains grouped together, it’s easy to put together a quick grain bowl or a stir-fry. For canned goods like tomatoes, tuna, or vegetables, store them in one area so you can easily grab them when making soups, stews, or sauces. By creating logical sections, you’ll know exactly where to look for what you need, which makes cooking and meal prep much easier.
It’s also helpful to keep healthier options at the front. Let’s be honest, we all know that junk food can hide in the back of the pantry, waiting for moments of weakness. Try placing your healthier options—like whole-grain crackers, low-sodium canned beans, and natural nut butters—at the front. If you’re rummaging through the pantry for something quick, you’ll be more likely to grab those instead of a bag of chips or a box of sugary granola bars.
Finally, don’t forget to rotate your pantry items. This one’s a game-changer. It’s easy to forget about those bags of lentils or cans of beans hiding at the back. Whenever you restock, make sure to move older items to the front so you use them before they expire. This way, you’ll reduce food waste and ensure you’re cooking with the freshest ingredients.
Utilising pantry staples is a simple yet effective way to support a healthier lifestyle. When your pantry is stocked with whole grains, legumes, canned vegetables, and other nutritious basics, you have the foundation for quick, balanced meals that are both affordable and easy to prepare. These staples are nutrient-dense, versatile, and long-lasting, making them a go-to for meal planning and reducing the temptation of processed foods. By organising and using pantry staples regularly, you create a sustainable approach to eating well, helping you maintain a consistent, health-conscious routine without stress or extra cost.
Thanks to Talia Sparks for this article.
About the author:
Talia Sparks is an Accredited Practicing Dietitian, holding a Masters of Nutrition and Dietetics (with Distinction) as well as a Bachelor of Nutrition Science (with Distinction). She is passionate about preventative health and helping people improve their lifestyles through diet and exercise and works hard to challenge traditional weight-centric and restrictive ideas around food.
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