Healthy eating habits/Creating Quick and Easy Meals using Common Pantry Items

Example of a Pantry List, Healthier Alternatives and Guidelines for Storage

Summarized Table

Pantry list	Healthier Alternatives	Guidelines for Storage
Oil	Olive oil, Avocado oil	Unopened: well-sealed tin or dark bottle.
Garlic, Onions & Potatoes		Store in individual breathable wire meshes baskets.
Stock –Broth/ Cubes	Low salt, low-fat and low calorie varieties	Store liquid broth and solid stock cubes away from heat, moisture, sunlight, and at constant temperature. Once opened: broth must be stored in a sealed container and refrigerated.
Spaghetti sauce	Low salt, low-fat varieties Pick tomato-based sauce over cream (i.e. Alfredo) and pesto sauce varieties.	Once opened: Store in a sealed container in the refrigerator.
Dry pasta	Whole-wheat pasta	Store in original packaging.Once opened: store in a tightly closed container.
Dry Beans		Store in original packaging. Once opened: place in an airtight container.
Rice	Brown rice, wild rice, bulgur or pearl barley	Store unopened rice in its original packaging. Once opened: store in a clean, airtight container.
Canned items (i.e. tuna/ tomatoes)	Tomatoes- no salt/ less sodium varieties.Tuna- water-packed options; eat in moderation to avoid too much mercury intake. For a better explanation why mercury is present in tuna click here.	Discard if unopened cans are leaking, rusting, bulging or severely dented. Once opened: place food in a clean covered plastic or glass container, store in the refrigerator.
Bread	Brown, wholemeal	Store freshly baked bread in a paper bag and sliced bread in original plastic bag .
Peanut Butter	Low salt, less sweet options	Once opened: is fine on the shelf but can be kept in the refrigerator to extend shelf life.
Milk	Low fat, skim milk	Long life milk can be stored out of the fridge, unopened for 6 months. Once opened: store like you would fresh milk in the refrigerator.
Eggs	Egg whites	When purchasing: Check eggs before purchase: avoid cracked & dirty looking eggs. Store in their carton in the pantry or toward the back of the fridge where it is coldest.
Meat	Lean options, trim off fat. Look for products with the heart foundation tick of aproval.	Purchase the product before date of expiry. Refrigerate promptly after purchase.
Cheese	Low fat and reduced salt options. Choose hard cheese over cream cheese. If consuming cream cheese, choose fat-free or low fat options.	Place in original wrapper where possible and refrigerate. To maintain flavour, store fresh cheese in a covered container to protect from strong odors. Harmless mould may develop on hard cheese (i.e. cheddar) and can simply be cut off along with 2cm of cheese around the mould. However, if the mould is orange or black in color, cheese should be discarded.

Benefits of proper food storage

It can help you:

• Preserve food quality, including nutrients, mouth-feel and flavour;
• Make the most of your dollar by preventing food spoilage; and
• Prevent food borne illness caused by harmful bacteria.

Pantry 1

The is another picture of a pantry, organized and ordered. All items are faced forward and items in containers are labeled clearly

General guidelines and tips

Pantry

• Storage conditions should be dry, cool and dark
• Always store foods in the coolest cabinets away from the oven, water heater, dishwasher or any hot pipes
• Despite long shelf life and advertised special prices, buy only what you expect to use within the recommended storage times. Excess foods may become waste
• To prevent deterioration of foods that are removed from their original packaging, store in appropriate metal, glass or plastic containers
• Check the expiration date of foods. Always throw out damaged cans, without tasting the food first
• Keep containers and can foods clean and free of dust
• Treat storage areas for pests and clean the pantry periodically to remove food particles
• Follow the "first in, first out" policy, meaning that you rotate items so that older items are used first

Refrigerator

• Always store meats, poultry, eggs, fish and dairy products in the coldest section
• Do not overload the refrigerator
• Clean the refrigerator to remove spills and spoilt food
• Store foods in airtight wraps or containers to prevent food from drying out and maintain quality
• Avoid using containers and plastic bags not made for storage
• Do not reuse plastic bags originally contaminated with raw meats, poultry or fish
• When storing raw meats, wrap securely and place on a plate to prevent juices from dripping and contaminating other food
• Always rotate frozen foods; use the oldest first for best flavour and quality
• More refrigerator information, click here

Benefits of cooking your own meals & choosing healthier alternatives

• Saves you money and time
• You know exactly what is in your food
• Consume less trans fat, saturated fat, salt and cholesterol, reducing your risk of heart disease
• Maintain a healthy weight

Flow chart of meal ideas

Examples of meals and snacks (using the pantry list)

Meal ideas

• Pasta Bolognese
• Shepherd’s pie
• Pizza bread
• Tuna rice bake
• Lentil soup (with pasta)

Snack ideas

• Peanut butter sandwich
• Omelet

Recommendations

Use the internet for recipe ideas

Type the words “Quick and easy meals using common pantry staples” in the search engine. Or visit www.recipematcher.com to find recipes by ingredients that you have at home.

Cook Once, eat all week

Prepare a large batch of your favorite/ chosen recipe (e.g. double/ triple the recipe). Refrigerate or freeze foods in covered shallow (less than 3 inch deep) containers. Label food storage container with the date so that foods can be used within a safe time frame.

Get creative

Make a second meal/ side dish using left overs by adding items you already have at home, and by doing so, stretch your dollar. For example, use leftover pasta Bolognese sauce to create shepherd’s pie or pizza bread; and use left over pasta to add a delicious body to soup.