Web Content Viewer (JSR 286) - Healthy Weight


Woman shopping for vegetablesYou can make your life easier by having certain foods in your home at all times. These could be called ‘pantry foods’, because they are products that don’t go off quickly. Pantry foods may also include items you keep in the freezer.

Pantry foods are those you have on hand along with the fresh foods you buy every week or so. Healthy pantry foods can be the basis for a wide variety of nutritious meals and snacks, so you can always have healthy options on hand.

It’s important that you keep a range of healthy foods in your pantry.

A healthy pantry list might include:

  • Dried legumes/beans – such as packets of kidney beans, chick peas and lentils. These last for ages and you just need to soak or pre-cook them according to the instructions on the packet. Cook enough for several meals and freeze the leftovers. You can use legumes in curries, chilli con carne and bean salad
  • Dried green beans and peas – great to add to curries, casseroles and stews, and a perfect side dish for the family roast
  • Tinned legumes/beans – already pre-softened, these are ready to add to stews, soups, chilli, salads and jaffles. Just drain and rinse before use. Choose varieties without added salt
  • Wholegrain pastas, noodles, lasagne sheets, brown rice, barley, bulgur, couscous, polenta and quinoa
  • Jars of pickled onions, cucumbers, mushrooms and capsicum – choose oil-free, reduced salt options. These are terrific for a low-fat antipasto and make a tangy addition to sandwiches and salads
  • Canned fruits and vegetables – very useful, but choose those that are low in salt and added sugar
  • Tinned tomatoes – use in soups, sauces, stews and healthy pasta sauces. Check the ingredient list and choose those without added salt
  • Powdered skim milk, reduced fat UHT milk, evaporated skim milk

Frozen vegies – make peas and beans freezer staples. You’ll find a variety of frozen vegetables at your supermarket, from frozen spinach to corn and carrots to Asian vegetable combo packs ready to toss into a stir fry.


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