Food & nutrition
Must-have grocery staples
Keeping your storecupboard, fridge and freezer well stocked with basic ingredients will make preparing meals – even at the last minute – a breeze
Published 8 December, 2022
Having a well-stocked storecupboard, fridge and freezer is beyond helpful for weight loss, so commit to filling them with the kinds of healthy foods you and your family want. As you expand your storecupboard, shopping will take less time each week.
Stock the storecupboard
Storecupboard items last a long time, so if your budget and storage space allow, create a stash of items such as tinned beans and pulses, chopped tomatoes and passata, light coconut milk, tuna, salmon, and anchovies; dried pasta and noodles; rice and grains; jarred olives, capers and roasted red peppers; and oils and vinegars.
- Go-to basics like breadcrumbs, flour, baking powder, sugar, chilli sauce and dried herbs and spices are essential. If you love Asian inspired foods, keep a supply of soy sauce, hoisin sauce, curry paste and sesame oil.
- Storecupboard produce basics are the workhorses of the kitchen, so always have onions, potatoes, sweet potatoes, shallots and garlic on hand. Storing them in a basket in a col dark cupboard will keep them fresh for weeks.
- Keeping your storecupboard, fridge and freezer well stocked with basic ingredients will make preparing meals – even at the last minute – a breeze.
- Convenience foods make cooking healthy meals a possibility when you feel you have no time. As well as the usual tinned tomatoes and beans already mentioned, short-cut ingredients such as pasta sauces and microwave rice and other grains are must-haves for quick meals.
- Nuts are great flavour, texture and nutrient enhancers. Just a sprinkling can take a dish to the next level, so stock a few favourites: almonds, walnuts, pecans, pistachios, hazelnuts, pine nuts and peanuts are all versatile. Seeds like chia, pumpkin, sesame and linseed or ground flaxseed are also terrific, particularly in breakfast dishes. Buy nuts and seeds in small quantities. If storing them for longer than a few weeks, pop them in the freezer.
Stock the fridge
Always keep on hand basics like low-fat milk, yogurt, cheese, eggs, ketchup, mustard, reduced-fat mayonnaise and low-fat spread.