Living with a disability and eating well
Did you know..… Persons living with a disability are more likely to have nutrition related ill health than the general population? This includes challenges related to body weight (both under […]
> Read nowHaving a cleverly stocked pantry, fridge and freezer is essential for creating quick and easy meals. Use this list to ensure you have all the basic ingredients on hand to make healthy meals every night of the week. You can also use it as a starting point for a grocery shopping list. Download checklist
Pantry essentials
Canned foods are great long lasting pantry items that form the basis of many meals. Below includes a list of canned foods you might like to consider for your pantry:
| Vegetables | Fruit | Meat and alternatives | Dairy |
| Tomatoes Corn kernels Corn spears Creamed corn Asparagus Beetroot | Peaches Apricot Apple Fruit salad Pineapple | Tuna in spring water Salmon in spring water Sardines Chickpeas Cannellini beans Lentils Baked beans | Reduced fat evaporated milk |
| Potatoes Onions Garlic | UHT milk Skim milk powder |
Herbs, spices, sauces and dressings
These items can be added to dishes to add flavour. Below is a list of items that you might like to add to your pantry:
| Sauces and flavourings | Herbs and spices | Oils and dressings |
| Tomato paste Curry paste Soy sauce Oyster sauce Fish sauce Sweet chilli sauce Plum sauce Worcestershire sauce Liquid stock (reduced salt) Stock powder (reduced salt) – vegetables, chicken, beef Mustard Vanilla extract Coconut essence Honey | Basil Mixed herbs Oregano Parsley Chives Rosemary Thyme Dill Coriander Ginger Cumin Cinnamon Turmeric Chilli Black pepper Mixed spice Curry powder Paprika | Olive oil Canola oil Spray oil Sesame oil Balsamic vinegar White vinegar Reduced fat mayonnaise |
Dried foods
Dried foods add flavour, bulk and crunch to a lot of meals. They can be used at breakfast, lunch, dinner or as a snack. Use the list below to select the foods you would like:
| Fruit | Grains | Meat alternatives |
| Sultanas Prunes Mixed fruit Apple Dates | Flour – plain, self- raising including wholemealCorn flour
Rolled oats Pearl barley Quinoa Cous cous Rice – Arborio, Basmati, brown Pasta – spaghetti, risoni, lasagne sheets Wholegrain instant noodles | Red lentils Brown lentils Yellow split peas Nuts (unsalted) – cashews, almonds, pine nuts, peanuts Sesame seeds Tahini Peanut butter |
Fridge and freezer essentials
These items will have a shorter shelf life and need to be stored in your fridge or freezer. Use the following list to guide your choices.
| Vegetables and fruit | Dairy | Meat alternatives |
| Carrots Celery Apples Frozen vegetables Frozen berries | Reduced fat milk or soy milk Reduced fat natural yoghurt Reduced fat cheese Reduced fat feta cheese Cottage cheese Ricotta cheese Parmesan cheese Canola or olive based spreads | Eggs Tofu Hommus Frozen fish fillets |
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