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Publication #FCS1074

 

Filling Up Your Pantry 1

Claudia Peñuela and Isabel Valentin-Oquendo2

What is the best way to fill your pantry? It depends on what you like to eat and your style of cooking. Whatever your style, filling up your pantry and freezer will help you be prepared, and save time and money. Be sure to:

  • Check product labels for proper storage instructions—some pantry foods require refrigeration after opening.

  • Have storage space and recipes for using items with a long shelf-life.

  • Rotate items every time you refill your pantry by moving older items forwards and storing the newer items behind them.

  • Check "use-by" dates regularly, and throw away any food items that are past the expiration date.

This document does not apply to foods that should be bought weekly like fresh vegetables and fruits, eggs, and various dairy products. It provides information about the most common and useful items to fill the pantry and freezer.

Grains

Choose items made from whole grains:

  • breakfast cereals, oatmeal

  • snacks like cereal bars, crackers, and popcorn

  • all-purpose flour, pancake/muffin mixes

  • brown and wild rice, dry pasta, barley, and bulgur

Vegetables

Choose either low-salt or no-salt-added products.

Cupboard

  • canned vegetables (corn, peas, green beans, mixed) and canned soups

  • canned tomato products

  • bottled or canned vegetable juices

  • instant mashed potatoes

Freezer

  • frozen vegetables (broccoli, spinach, corn, lima beans, green beans, etc.)

Fruits

Choose those packed with no added sugars, or or those that are packed in either light syrup or 100% juice.

Cupboard

  • canned or packaged fruits with a long shelf-life (applesauce, mandarin, oranges, pears, peaches, and pineapples)

  • dried fruits (apricots, cranberries, raisins, etc.)

  • trail mix with fruit

Freezer

  • 100% fruit juices (concentrates)

  • frozen fruits, such as any kind of berries

Milk Products

Cupboard

  • non-fat milk (powdered or canned)

  • parmesan cheese

  • pudding mix

Freezer

  • low-fat or fat-free frozen yogurt

Meat and Beans

Choose no-salt-added varieties.

Cupboard

  • canned items such as tuna in water, salmon, sardines, chicken chunks, chili, ravioli, beef stew, meat soups

  • dry or canned beans and peas (kidney, lima, pinto, black eyed peas, lentils, etc.)

  • bean spreads and peanut butter

  • unsalted, dry-roasted nuts like almonds, pecans, walnuts, etc.

Freezer

  • leanest choices of beef cuts, pork, ground beef, and poultry

Fats

Use sparingly!

  • cooking oils such as canola, olive, or sesame

  • mayonnaise and salad dressing (light or fat-free versions are healthier options and just as flavorful)

Baking Supplies

Baking powder, baking soda, corn meal, sugar (brown, white), yeast, maple syrup, and vanilla extract.

Spices, Herbs, and Condiments

Sauces and spice blends often contain large amounts of sodium, so use these in moderation. Basic items for your kitchen might include: salt, spice blends, pepper, dry onion, garlic powder, chili powder, basil, oregano, rosemary, thyme, bay leaves, red pepper flakes, cumin, curry powder, ginger, nutmeg, and cinnamon; sauces (BBQ, chili, soy), ketchup, mustards, jams and jellies, preserves, marinades, wine, vinegar, broth (beef, chicken, vegetables).

Footnotes

1.

This document is FCS1074, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: March 1998. Revised: October 2000, June 2010. Visit the EDIS website at http://edis.ifas.ufl.edu/.

2.

Claudia Peñuela, assistant in nutrition, EFNEP, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida; Isabel Valentin-Oquendo, M.S., R.D., L.D/N, senior dietician, College of Medicine OBGYN/WIC program, University of Florida; Gainesville, 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, Dean.