Eating well can be easier than you think, and it doesn’t need to be all about fresh fruit and vegetables.
Having a few staples in your pantry can make a difference to how nutritious your meals are, and keep you feeling fuller for longer.
My pantry could use some work though, a jar of peanut butter and canned chickpeas can only take me so far.
So, after asking registered nutritional therapist Cara Shaw what she keeps stocked in her fridge, I decided to quiz her again, this time on the five food essentials she always has on hand in her pantry.
Her top picks are rich in protein, healthy fats, fiber, and they're versatile, so you can make use of them across lots of different meals.
Here’s what she keeps in her pantry.
1. Tahini
“It’s one of my favorites because it contains healthy fats and helps make meals feel more satisfying,” Shaw tells Fit&Well.
For those who are dairy-free, it’s a great way to boost calcium to support bone health, too.
“I use it in dressings, sauces, dips or drizzled over roasted vegetables and even mixed in yogurt bowls,” Shaw says.
2. Oats
Oats are a classic pantry item for a reason. “They’re affordable, versatile and rich in beta-glucan fiber (soluble fiber) which can help keep you fuller for longer and support stable energy levels,” Shaw explains.
Oats also contain insoluble fiber which supports the digestive system and encourages regular bowel movements.
You can incorporate them into your diet in lots of different ways, from oatmeal, granola and muesli to energy balls, baked oats and even pancake recipes.
3. Tinned lentils and beans
High in protein and fiber, you’ll always find a tin or two of lentils and beans in Shaw’s pantry.
“The combination of fiber and protein is one of the best for satiety, helping you feel fuller for longer, and supporting gut health,” Shaw says.
They’re a great way to get you closer to the recommended 30g of fiber per day, with around 6g-8g in half a tin of lentils or black beans.
Shaw adds them to soups, curries, salads and pastas dishes to bulk out meals in a balanced and nutritious way.
4. Extra virgin olive oil
Extra virgin olive oil is a staple in the famously healthy Mediterranean diet, and a pantry essential Shaw uses daily.
It’s a source of healthy fats that support healthy cholesterol levels, and is rich in polyphenols that are thought to boost digestion and support gut health.
“I use it in dressing, drizzled over meals or for sautéing vegetables and proteins,” Shaw says.
5. Canned fish
Canned fish like sardines and mackerel are having a moment online, featuring in lots of viral recipes, and it turns out there’s a good reason.
“Tinned oily fish is one of the most convenient nutrient-dense foods to keep on hand,” Shaw says.
“Sardines and mackerel provide protein and omega-3 fats, which help support our cell membranes, brain health and even our mood.
“Sardines with the bones are also a great source of calcium.”
They’re another versatile staple too. Add them to salads, on top of sourdough toast, or mix with rice and vegetables for a quick lunch bowl.
