Pantry essentials for building balanced meals

FOOD FOR THOUGHT

Do you find yourself rotating between the fridge, freezer and cupboards trying to find inspiration for a quick lunch or weeknight supper? We’ve all been there. It’s almost like we expect something new to magically appear each time we open the fridge. This can lead to choosing less healthy convenience foods, grabbing takeout or even skipping a meal entirely. The key to overcome this scenario is to keep your kitchen well stocked with pantry essentials.these are foods with a longer shelf life that can be used as base ingredients in plenty of recipes. Having a variety of staple items on hand makes it much easier to balance your plate, especially as we get closer to grocery day and the fridge starts to look a little empty. Here are some key items to keep on hand.

PROTEINS

Similar to grains, high-protein foods should fill another quarter of your plate. In addition to animal sources, like fresh meat and dairy, there are plenty of shelf-stable and plantbased protein options. Stock your pantry with canned meat and fish and plant-based alternatives, such as canned or dried beans and lentils, edamame, nuts and nut butters, seeds and hemp hearts.

GRAINS AND STARCHES

Grains, such as rice, quinoa, bulgur, pasta, cereals, oats and crackers add energy and fibre to your meals and snacks. Grains and other starchy foods, like potatoes, squash and corn, should make up about a quarter of your plate for your main meals. Grains are also an important source of fibre, so choose whole-grain options more often.

FRUITS AND VEGETABLES

While you may prefer fresh produce to frozen or canned, it also tends to be the food we throw away most often. Canned and frozen fruits and vegetables are great options to keep on hand. This way, you can balance your meals even when the fruit basket and crisper drawer are looking a little empty. Long-lasting fresh vegetables, such as carrots, onions and garlic, are great to have as well. Aim to fill half of your plate with fruits and vegetables.

SNACKS

A balanced snack should include a source of both protein and fibre, which will keep you fuelled and feeling full for longer. Plenty of satisfying snacks can be built using your pantry essentials, such as homemade granola bars or energy bites, homemade trail mix or roasted chickpeas. Smoothies are another great option; just make sure to include a source of protein, like yogurt, hemp hearts or protein powder.

OTHER ESSENTIALS

In addition to shelf-stable foods for balancing your plate, remember to stock your cupboards for flavour as well. Always keep cooking oils, vinegars, dressings and a variety of dried herbs and spices on hand to ensure your meals and snacks turn out tasty. Looking for some easy meal ideas using your pantry items? Some of the many options to choose from include vegetarian grain bowls, pasta with frozen ground beef and vegetables, stir-fry with lentils and frozen vegetables, tuna casserole with canned vegetables and a wide range of soups or chili.whether you have a busy schedule, limited access to grocery stores or you’re simply trying to limit time spent in public spaces, stocking your pantry and freezer will allow you to stretch time between grocery store visits without compromising your family’s nutrition and wellness.

Brianna Kean is a registered dietitian at Atlantic Superstore in New Glasgow, Antigonish and Port Hawkesbury. Do you have a nutrition health goal in mind? Contact her at 902-9210700, brianna.kean@loblaw.ca or book online at bookadietitian. ca.

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