What is your current activity level?
🚶 Moderately active
🏃 Very active
This will help us personalize your experience

How to Stock Your Kitchen

Published on
Updated on
Pantry Essentials | How to Stock Your Kitchen

Table of Contents

Written By:

Key Takeaways

  • Whole wheat flour
  • Quinoa
  • Whole wheat pasta
  • Couscous
  • Brown rice and instant brown rice
  • Quick cooking barley
  • Bran flakes
  • Whole wheat bread, pita bread and wraps
  • Old-fashioned oats and steel cut oats
  • Fiber One cereal (Original)
  • Canned Beans (black beans, black eyed peas, Lima beans, pinto beans, kidney beans, navy beans..when possible purchase low sodium alternatives
  • Crushed tomatoes (low sodium)
  • Rotel tomatoes  (or other spiced tomato variety)
  • Diced tomatoes (low sodium)
  • Tomato sauce
  • Salsa
  • Artichoke hearts
  • Roasted bell peppers
  • Pure Pumpkin
  • Pineapple chunks in own juice
  • No sugar added applesauce
  • Water packed tuna and salmon
  • Sun dried tomatoes (dry)
  • Reduced sodium chicken, beef and vegetable broth
  • Pickles
  • Condiments, Seasonings, Herbs and Spices:
  • Cinnamon
  • Nutmeg
  • Bay leaves
  • Black pepper
  • Lemon pepper
  • Cayenne pepper
  • Garlic powder
  • Dried herbs (basil, oregano, rosemary, thyme, tarragon)
  • Low sodium Cajun seasoning
  • Italian herb blend
  • Onion powder
  • Pure vanilla extract
  • Caper
  • Dijon mustard
  • Vinegars: red wine, apple cider, and balsamic
  • Hot sauce
  • Worcestershire sauce
  • Unsweetened cocoa powder
  • Sea Salt
  • Agave Nectar
  • Fresh Garlic
  • Honey
  • Pure maple syrup
  • Reduced sodium soy sauce
  • Fish sauce
  • Chile-garlic sauce
  • Nuts, Seeds, Fats and Oils:
  • Almonds
  • Walnuts
  • Nut butter (such as peanut butter, almond butter, or soy butter)
  • Sunflower seeds
  • Pine nuts
  • Extra-virgin Olive oil
  • Canola oil
  • Coconut Oil
  • Canola or olive oil mayonnaise
  • Avocados

Frequently Asked Questions


View all references
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

See a Registered Dietitian with Nourish

  • Covered by insurance
  • Virtual sessions
  • Personalized care
Schedule an appointment

Frequently asked questions

No items found.

Book an appointment with a {category} dietitian

Covered by insurance.

Book an appointment with an online dietitian

Covered by insurance.

Mental Health
Text Link
Intuitive Eating
Text Link
Text Link
Text Link
Text Link
Text Link
Text Link
Hormonal Health
Text Link
Weight Stabilization
Text Link
Bariatric Surgery
Text Link
Weight Gain
Text Link
Weight Loss
Text Link
High Cholesterol
Text Link
High Blood Pressure
Text Link
Other Specified Feeding and Eating Disorder (OSFED)
Text Link
Type 2 Diabetes
Text Link
Type 1 Diabetes
Text Link
Gestational Diabetes
Text Link
Text Link
Multiple Sclerosis
Text Link
Celiac Disease
Text Link
Ulcerative Colitis
Text Link
GERD / Acid Reflux
Text Link
Crohn’s Disease
Text Link
Avoidant Restrictive Food Intake Disorder (ARFID)
Text Link
Binge Eating
Text Link
Text Link
Text Link
Food Allergies
Text Link
Sports and Performance Nutrition
Text Link
Eating Disorder
Text Link
Autoimmune Disease
Text Link
Thyroid Disorders
Text Link
Text Link
Text Link
Healthy Aging
Text Link
Women's Health
Text Link
Weight Concerns
Text Link
Text Link
Pre or Postnatal Nutrition
Text Link
Pediatric Nutrition
Text Link
Liver Disease
Text Link
Kidney Disease
Text Link
Heart Health
Text Link
Gut Health
Text Link
General Health
Text Link
Emotional Eating
Text Link

Find a

dietitian covered by insurance

No items found.
Mental Health
Intuitive Eating