A well-stocked pantry doesn’t have to mean having a big supply of food or buying the most expensive items at the store. It’s really about keeping a variety of affordable, shelf-stable foods on hand that can be mixed and matched to make healthy meals, even on a busy weeknight.
There are many myths about healthy eating. Some people think healthy food is too expensive or that canned food isn’t healthy. While cost and access can make healthy eating more difficult, healthy eating doesn’t always have to mean buying fresh, expensive or specialty foods.
Canned, dried and other shelf-stable foods can be healthy and affordable options. They can make it easier to build balanced meals while working within your budget and using the resources available to you.
When building a well-stocked pantry, start with foods you already enjoy and know you will use. Instead of trying to buy every item you might need for a recipe, focus on foods that can be used in many different meals. Try to include foods from several food groups, such as whole grains, protein-rich foods, fruits and vegetables, and ingredients that add flavor. Choosing foods with a longer shelf life can also help reduce food waste and make it easier to have healthy options on hand when you need a quick meal.
Some affordable pantry staples to consider include brown rice, whole-wheat pasta, oats, beans, lentils, canned tuna or chicken, canned or dried fruits, canned and frozen vegetables, peanut butter, nuts and seeds. Low-sodium canned beans and vegetables can be especially helpful because they need little preparation. You can add them to soups, casseroles, pasta dishes, or salads.
When possible, look for canned fruits packed in water or 100 percent juice and vegetables labeled “low sodium” or “no salt added.” If those options are not available or cost more, you can also drain and rinse canned foods to help remove some of the sodium.
It can also help to think about how different pantry items can work together. For example, canned beans, brown rice and canned vegetables can make a simple grain bowl, while whole-wheat pasta, canned tomatoes and canned tuna can be combined for a quick, protein-packed meal. Oats, peanut butter and canned or dried fruit can make an easy breakfast or snack. Keeping basic seasonings, herbs, spices, broth, and other foods that add flavor on hand can also make simple meals more enjoyable without adding a lot of cost.
Finally, remember that building a pantry does not have to happen all at once. Start with a few items that fit your budget and add to your supply over time. Check what you already have before shopping, use older items first and store foods according to package directions. A pantry that works for you is one that includes foods your household enjoys, fits your budget and makes it easier to put together healthy meals with the time and resources you have.
University of Missouri Extension has a lot of great nutrition-focused resources to help you make healthy eating more accessible and manageable. Stop by or call your local Jefferson County Extension office to learn more.
Emily Poncher is a community health specialist at the University of Missouri Extension Office.