When preparing healthy meals, it is important to have your kitchen well stocked with nutritious ingredients. The following list is a guideline to use when stocking your cupboards, fridge and freezer.

Baking

  • Baking powder
  • Baking soda
  • Cocoa
  • Cornstarch
  • Flour, white
  • Flour, whole wheat
  • Nuts, almonds/walnuts
  • Oatbran
  • Sugar, brown
  • Sugar, white
  • Sugar substititute, white
  • Sugar substititute, brown
  • Vanilla
  • Wheat bran

Canned Goods

  • Fish, tuna, packed in water
  • Fish, salmon
  • Fruit, no sugar added
  • Soup, broth-based, low-sodium
  • Tomato/pasta sauce, low sodium
  • Tomatoes, low sodium

Dry Essentials

  • Beef broth granules
  • Cereal, cold, variety
  • Cereal, rolled oats
  • Chicken broth granules
  • Cookies, plain
  • Corn flake crumbs
  • Crackers, soda, unsalted tops
  • Crackers, whole wheat
  • Egg noodles
  • Oil, canola
  • Oil, extra virgin olive
  • Pasta, macaroni
  • Pasta, rotini
  • Pasta, penne
  • Peanut or almond butter
  • Popcorn, kernels or light microwave
  • Raisins
  • Rice, brown
  • Rice, white
  • Nuts, almonds

Fridge Essentials

  • Jam, low sugar
  • BBQ sauce
  • Butter or Margarine, non-hydrogenated
  • Ketchup
  • Lemon juice
  • Mayonnaise, light
  • Mustard
  • Plum sauce
  • Salad dressing, reduced calorie
  • Soya Sauce, low sodium
  • Syrup, reduced sugar
  • White wine vinegar
  • Worcestershire sauce

Frozen Foods

  • Fruits, eg. Berries, peaches
  • Vegetables, plain with no sauces added, eg. Broccoli, corn, peas, carrots, Brussel sprouts

Spices

  • Basil
  • Bay leaves
  • Chili powder
  • Cinnamon
  • Cumin
  • Dill weed
  • Dry mustard
  • Ginger, ground
  • Hot sauce (red pepper sauce)
  • Italian seasoning
  • Oregano
  • Paprika
  • Rosemary
  • Salt
  • Pepper, black
  • Thyme, dried