Home Blog 9 Nutritionist-Recommended Food Staples to Stock Up On

9 Nutritionist-Recommended Food Staples to Stock Up On

by Tansy Boggon

I originally wrote this for New World Supermarkets in Christchurch, New Zealand at the start of lockdown, 2020.

Whether you’re stocking your pantry and refrigerator now, or you’re looking for inspiration of what to prepare with those items that have been in the back of your pantry for years, this list is intended to help ensure you’re meeting your nutritional needs.

Food Staples to Stock Up On

– 1 –

Canned & Frozen Fruit

Fruit provides immunity-boosting vitamins, and fibre, whether fresh, canned or frozen. Try to get 1-2 serves a day, where a serve is approximately 1 handful. Try:

● on porridge ●  with homemade custard ● in crumbles (feijoa crumble), cobblers or cakes ● smoothies ●

– 2 –

Canned & Frozen Vegetables

Stock up on corn, peas, stir-fry mixes, frozen spinach, edamame beans etc. Aim for 3-6 serves a day, where a serve is approximately 1 handful.

● add to soups, stews, curries and stir-fries ● add to an omelette, frittata or fritters ● make savoury muffins ●

– 3 –

Can Tomatoes

A can of tomatoes can form the basis of many meals, providing nutrition and flavour. Add a can of tomatoes to:

● soup (Minestrone Soup with Barley) ● spaghetti Bolognese ● risotto ● lasagne ● chilli con carne ● curries ● pizza sauce ● casserole ● poached fish ●

– 4 –

Can or bags of dried legumes

Bulk up any dish with legumes, such as lentils, split peas, kidney beans, chickpeas etc. to provide additional protein and fibre.

● add to salads and soups ● bulk up Bolognese, lasagna, chilli, pies ● make your own hummus (Beetroot Hummus) or dips ● burgers and fritters ●

– 5 –

Brown Rice or Quinoa

Brown rice or quinoa, whether cooked yourself or in a microwave package, add fibre and substance to any dish.

● add to salads ● serve with curries or stir-fries ● fried rice ● add to soups ● bulk up rissoles ●

 – 6 –

Wholegrain oats

Oats are a great source of fibre and protein. Use in:

● porridge ● muesli ● biscuits (Pumpkin Peanut Butter Cookies) ● crumble (Feijoa Crumble) ● slices (Gluten-Free Vegan ‘Muesli’ Slice) ● pie crusts ● binding or bulking burgers ● meatloaf ● smoothies ●

 – 7 –

Dried Fruit & Nuts

Great source of energy, vitamins, minerals, healthy fats, protein and fibre.

● have as a snack ● add to oats for a simple muesli ● make bars, biscuits or cakes with nuts ● add as a salad topping ●

– 8 –


A complete source of protein, eggs are versatile and the basis of much baking.

● add poached, boiled or fried to a meal for additional protein ● whip up an omelette or frittata with frozen veggies ● use to make cookies and biscuits ● treat yourself with pancakes (Banana Pancakes) ● make your own custard with powdered milk ●

 – 9 –

Nut Butters

Peanut butter, tahini and almond butter are excellent sources of healthy fats and energy.

● spread on crackers ● add to smoothies ● use for salad dressings or in cooking ●

– Other Items to have on hand –

● fresh vegetables that have a long shelf-life (e.g. onion, garlic, potato, kumara) ●

● freeze bananas ●

● longer-life fruits such as apples and oranges ●

● canned tuna, salmon, sardines ●

● milk powder or long-life milk ●

● powdered yogurts ●

● canned coconut milk ●

● freeze grated cheese ●

● freeze meats ●

● vegetable or meat-based stocks ●

● spices ●

● wholemeal flour ●

● wholegrain pasta ●

● rice cakes ●

● rice crackers ●

● wholegrain crackers ●

● popcorn kernels ●

Now is not the time to aspire for perfection with your diet but to ensure you have variety and are sufficiently nourished.

Take care of yourself and your family!

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