Nutrition

Pantry, Fridge, and Freezer Guide

May 16, 2022

If you struggle with organizing your pantry or stocking up your fridge this post will be great for you! We will list what to fill your Pantry, Fridge, and Freezer with to keep you on track with your health and fitness goals.

We’ll start with the pantry because most people keep the snacks that are generally highly processed, and high in sugar and calories. Those types of foods create challenges for people, so you’ll want to stock your pantry with these foods instead:

Grains and beans
  • Oats
  • Quinoa 
  • Rice
  • Dry or Canned Lentils and Beans 
  • Pasta White, Whole Grain or Bean-Based 
  • High Fibre Cereals

Healthy Fats
  • Nuts and Seeds such as Almonds, Cashews, Chia Seeds, Flax Seeds, Hemp Hearts, Trail Mix
  • Nut Butters like Almond Butter, Peanut Butter, Sunflower seed Butter
  • Coconut Oil, Olive Oil, Avocado Oil
  • Non-Stick Cooking Sprays are a great low-calorie alternative when preparing meals.

Canned Foods: Canned fruits, vegetables, soups
  • Canned Fruits: Look for fruits packed in water or juice instead of syrup. Unsweetened applesauce is better than sweetened.
  • Canned Vegetables: Choose canned green beans, corn, and other vegetables that say low sodium or no added sodium. 
  • Canned Meats such as Tuna packed in water, Chicken, Salmon, Sardines
  • Soups: If you make soup, use low-sodium broth, stock, or bouillon. Try using bone broth for a high protein alternative. 

Healthy Snacks
  • Rice Cakes and Crispy Mini’s
  • Low Fat Popcorn
  • Protein Bars
  • 70% or Higher Dark Chocolate
  • No Sugar Added Jell-O and Puddings
  • Smart Sweets
  • Beef and Turkey Jerky
  • Whole Grain Crackers. Some of our favorites are Triscuits, Mary’s Gone Crackers, Rice Crackers, Wasa Crackers, and Wheat Thins.

Condiments and Spices

There are hundreds of low-calorie spices, seasonings, flavorings, and condiments available to ensure that you never get bored of healthy eating. Here’s a list of lower-calorie options so that you can add plenty of flavor to your meals without adding unnecessary calories. 

Condiments:
  • Flavored Mustards
  • Hot Sauces
  • Soya Sauce
  • No Sugar Added Ketchup
  • Salsa
  • G. Hughes BBQ Sauces
  • ED Smith Sugar-Free Syrup
  • Walden Farms Syrups and Dressings
  • Low Fat Salad Dressings such as Balsamic Vinegar and Fat-Free Italian Dressing

Spices and Seasonings

Don’t be afraid to use herbs, spices, and seasonings to make your food taste great. Some of our favorite brands are:

  • Sea Salt and Black Pepper
  • Flavour Gods and Spicy Devil
  • Montreal Steak Spice and Hy’s Seasoning Salt
  • Clubhouse Seasonings
  • Taco and Fajita Seasonings
  • And of course, the basics like Cinnamon, Garlic, Onion Powder and Paprika 
  • Stevia and Artificial Sweeteners are a great alternative to sugar for your coffee or tea.

Next up is the Refrigerator

Here’s a list of healthy staples to stock in your fridge.

  • Vegetables. When you eat fresh vegetables, you get the full benefits of their vitamins and minerals. Green beans, kale, bell peppers, and many other vegetables are also high in fiber, and antioxidants. Precut choices like baby carrots and cauliflower florets are convenient for people on the go.
  • Dairy. Greek Yogurt and Cottage Cheese are great high-protein snacks. Skim milk, unsweetened non-dairy almonds, cashew and oat milk, and oats are lower in sugar and calories than regular milk. Cheese can be a healthy snack or addition to a meal when used in moderation.
  • Meats and seafood. Buy lean cuts of meat such as Lean Cuts of Red Meat or Bison. Chicken Breast and Ground Turkey Breast, Pork Tenderloin, Fresh Fish, and Salmon. Shrimp is a healthy choice, too. Tofu or Ground rounds are good vegetarian and vegan protein alternatives. And don’t forget about Eggs and Egg Whites.
  • Fruits. Apples, berries, kiwi, melons, grapes
    Tip: You can keep most fruits fresh longer in the fridge.

Finally, let’s stock up the Freezer.

Here are some examples to stock it up with

  • Frozen greens like spinach and kale
  • Frozen, easy to prepare veggies like broccoli, cauliflower, green beans, and edamame.
  • Frozen Fruit like berries and mango
  • Whole Grain bread and wraps
  • Meat & seafood (chicken breast, Extra Lean cuts of red meat, ground turkey breast, pork tenderloin, salmon, fish, and shellfish 

We know how busy life can get. It’s at the end of the day when you are feeling stressed, pressed for time, and hungry that you reach for high-calorie, highly processed, and less nutritious foods that give you instant gratification. 

Having your healthy snacks always in stock will make it so that you are less likely to grab cookies, chips, and ice cream. But, when your kitchen is stocked with delicious, nutritious foods, it's much easier to stay on track with your health and fitness goals.

Book a call with our Wellness Coordinator to learn more