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Stock your Kitchen like a Dietitian

Updated: Sep 25, 2018

A well-stocked kitchen with cooking essentials makes creating a quick and balanced meal a whole lot easier! Today, I will share some of the top items I keep on hand to ensure a nutritiously packed fridge, freezer and pantry. This way, when you go to the grocery store, you will know which kitchen essentials need to be topped up.




My top 5 items to stock your fridge, freezer and pantry:

Fridge:

  • Milk, yogurt and cheese

  • Fresh fruits (such as: apples, oranges, grapes) and fresh vegetables (such as: celery, large bag baby carrots, lettuce etc)

  • Eggs! They make a quick meal and offer a convenient protein source

  • Hummus or other bean dip

  • Flavour builders (lemon, lime, fresh garlic and ginger)

Freezer:

  • Frozen vegetables and fruit (just as nutritious as fresh)

  • Pre-portioned quantities of meat and fish (this allows you to take appropriate servings out to thaw in the fridge the evening before)

  • Whole grain pita, English muffins, sliced bread (stays fresh longer in the freezer)

  • Tomato sauce and homemade soup or chili (speedy meals)

  • Leftovers! (Pre-portion into lunch size containers)

Pantry:

  • Canned tuna, salmon and canned legumes (lentils, black beans, chickpeas)

  • Whole grains (ie. brown rice, quinoa, wheat berries, oats, bulgar, pasta etc)

  • Olive oil

  • Nut butter, unsalted nuts and seeds

  • Low sodium soup broth (for making homemade soups for batch cooking)

Bottom Line:

A well-stocked kitchen puts you in the ready position for simply cooking and enjoying healthy, balanced meals.

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​© 2018 by Dr. Susan Raatz, Nutritionist, LLC.

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