A Well-Stocked Pantry Is a Smart Start for 2020

A well-stocked pantry can make meal preparation easier and quicker, but many packaged products are highly processed and lack valuable nutrients—and some are high in sodium and other unhealthy ingredients.

“You can help yourself stick to a healthy dietary plan in 2020 if you clean out your pantry or cupboards and make sure you have plenty of nutrient-rich options on hand,” says Rachel Stahl, MS, RD, CDN, CDE, a senior dietitian at NewYork-Presbyterian Hospital/Weill Cornell Medical Center. That way, you can quickly create nutritious, balanced meals or grab good-for-you snacks without turning to fast foods or highly processed items such as pizza or frozen dinners.

Selecting Staples

Here are some nutritious items to stock in your pantry.

Low-sodium tuna. Tuna is an excellent source of protein and heart-healthy omega-3 fatty acids. The American Heart Association recommends at least two servings of fish per week to protect against heart disease. Be sure to purchase your canned or packaged tuna in water rather than oil. If you can’t find low-sodium tuna, rinse it in water to reduce the sodium content. Canned salmon is another healthy choice.

Legumes. Lentils, beans, and peas are protein-rich, high in fiber, and easy to cook. “They can serve as the source of protein in meatless main dishes or be incorporated into soups, casseroles, salads, and dips,” says Stahl. Choose dried legumes and cook them yourself, or opt for the convenience of canned beans—get no-salt-added or low-sodium varieties if they’re available, or rinse the beans to remove some of the sodium.

Unsalted nuts and nut butters. Nuts provide a simple snack option full of protein and healthy fat. They also help keep you fuller longer, so you’re less likely to reach for chips, cookies, or other less healthy foods to tide you over until dinner.

Olive oil. Olive oil is high in healthy unsaturated fats. Extra-virgin olive oil (EVOO) is the most flavorful and contains the most antioxidants since it is unrefined—it has undergone the least amount of processing. “Light” and “pure” olive oils are refined—processed with chemicals, heat, and/or filtration—that strip the oil of flavor, aroma, and nutrients. If you don’t care for the taste of EVOO, select another high-grade, minimally processed vegetable oil.

Canned vegetables. When selecting canned vegetables, look for no-salt-added varieties. “Skip the prepared pasta sauces in jars and make your own sauce with crushed, diced, or stewed tomatoes, some Italian herbs, and garlic; to spice it up, add a sprinkle of crushed red pepper,” says Stahl.

Quinoa. Quinoa is a whole grain that is rich in protein, quick and easy to make, and versatile. It can be served hot or cold and is a good substitute for pasta or rice. To add texture and boost the protein content, sprinkle in some unsalted sunflower or pumpkin seeds, or stir in some ground flaxseed.

Barley. This whole grain is an excellent source of fiber; it helps lower cholesterol and requires little work to prepare. “Add fresh or dried herbs or spices, roasted vegetables, and olive oil to cooked barley for a healthy side dish,” suggests Stahl.

Check Food Labels

“When selecting canned foods, always check the sodium content,” Stahl says. “Most Americans consume too much sodium, which can contribute to high blood pressure and increase the risk of stroke and kidney disease.”

Processed foods tend to be high in sodium because sodium is a preservative as well as a flavoring agent.

Also check the ingredients list on processed foods for partially hydrogenated oil (PHO). The U.S. Food and Drug Administration banned the use of PHOs after numerous studies demonstrated that consuming PHOs was linked with a higher risk of heart disease. Most food manufacturers have already removed PHOs from their products, but some companies have until 2021 to do so. Food products most likely to contain PHOs include canned frosting, shortening, and powdered coffee creamers.

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