The spring months spark a new season, and along with it, spring cleaning. It is a time where consumers emerge from winter and give their home a good tidying and organizing. But, did you know it can also be a great time to rework your staple pantry at your home to help benefit your diet and fitness? USA Wire has connected with Rachel West, R.D. and senior editor at eMeals, to get all of the details and guidance on how to “spring clean” your pantry this season.
USA Wire: What is a “staple pantry?” Please share details.
Rachel West: A well-stocked pantry full of staples is unique to the person or people who live in that home since our personal health goals and dietary needs run across a wide spectrum. But basically, it’s a curated collection of ingredients with a longer shelf life that you can use as the basis for a variety of meals that you enjoy, and in this case, support your healthy eating goals. Staples don’t have to be restricted to your pantry. There are plenty of staple ingredients that you can keep stocked in your freezer since that is another place for longer-term food storage.
USA Wire: What does a staple pantry include?
Rachel West: While this will vary by person or family, their personal preferences, and their health goals, some examples of healthy pantry staples that can be kept on hand could include: whole-grain dried pasta; canned diced tomatoes, mild or hot chiles, beans, corn, and tuna; your favorite jarred marinara sauce or ready-made sauce (a note on this one below); brown rice (instant or boil in bag if you need to get it cooked quickly), quinoa, farro, or other dried whole grains; your favorite dried herbs and spices; olive oil; oatmeal; popcorn; and dried fruit like craisins and raisins. For the freezer, frozen berries, frozen vegetables, and frozen proteins that you use often are always great options to have on hand.
Ready-made sauces can be a huge plus for home cooks. While some can be high in calories and sodium, you can choose better-for-you options to meet your health needs or use a favorite sauce that’s on the richer side in smaller amounts. A good sauce can transform a meal. If that ready-made sauce is the difference in you making a meal at home that you enjoy instead of going through the drive-through, then count that as a win and keep it stocked in your pantry.
USA Wire: How can the staples you choose for your pantry help or hurt your diet and fitness goals?
Rachel West: Staples are an opportunity to reinforce your healthy eating and nutrition goals by stocking your pantry with healthy shelf-stable ingredients. These will be the ingredients you turn to as a basis for meals or to fill them out. If those ingredients don’t align with your health goals, then you won’t have as much success meeting them.
USA Wire: Why are common pantry staples troublesome for diet and fitness? What alternatives can consumers consider?
Rachel West: If you’re stocking up on a lot of convenience products, such as canned soups and pastas, or frozen pizzas and ready-made foods that you simply have to reheat in the oven or microwave, then those often have more calories, saturated fat, and sodium since someone else, i.e. a food manufacturer, has done the cooking. The best choices for stocking a healthy pantry are going to be purchasing the simplest version of the ingredient so that you can control exactly what goes into your meals.
USA Wire: Are there any special tips or insights they should know when replacing their pantry staples with healthier alternatives?
Rachel West: Seek out the simplest version of the ingredient. Skip the vegetables with a sauce and find plain vegetables in the can or in frozen form to save on calories, saturated fat, and sodium. When purchasing canned or jarred fruit, be sure to buy ones that are canned in their own juice, and avoid those in any type of syrup since that means added calories and sugar. Choose whole grains over refined ones. Whole grains offer more fiber and also added nutrients that are stripped out of more refined varieties.
USA Wire: What should people consider when cooking with and using the healthier pantry items?
Rachel West: I always think it’s a great idea to have a pantry meal that you keep permanently stocked, so no matter what life has thrown at you that day, you have a dinner option at home that’s easy to make and that you know you will enjoy. That’s one less decision you have to make. And when you do cook that meal and use up your stock, be sure to add those ingredients to your shopping list so you’ll be ready the next time.
USA Wire: How can meal planning help people adhere to diet and fitness goals?
Rachel West: Meal planning is one of the best ways to stick to a diet. If you can plan your meals for the week, make a detailed grocery list, and do one trip to the grocery store (or place an online order), then you are set and ready for the week and your meals are essentially already paid for. Avoiding mid-week grocery runs prevents impulse purchases and the chance you’ll shop when you’re hungry, which is never a good combination for sticking to a healthy eating plan. And this is key: When you’re making your grocery list, be sure to check your pantry, fridge, and freezer so you avoid picking up something that you don’t actually need.
USA Wire: Are there any other tips or guidance you can share? Rachel West: It’s important not to go overboard. You don’t need a pantry that is so stocked with ingredients that you can’t see what you have, only to discover a year-plus later that everything that’s been out of sight has expired. Find the hard-working items that you use regularly—it may only be a handful of ingredients—and when you run low or run out, add that item to your grocery list so you are restocked for the next time.