Our dietitian’s 9 pantry staples

If your pantry is looking a little worse for wear or there is nothing that you could make a meal from then read on. Long-life foods can not only be equal to the fresh varieties but can save you time and money too. Here are our Dietitian’s top 9 pantry staples to have stocked in your pantry.

Picture of 3 packs of South Australian Gourmet Food Company Custards

1. Fruit Custard with Added Fibre

South Australian Gourmet Food Company Fruit Custard with Added Fibre gives your body 10.9g of dietary fibre in each delicious pouch. Fibre is needed for your gut to work well, promotes healthy blood pressure and a healthy heart. Also, reduces your risk of colorectal cancer and helps you to maintain a healthy weight.

2. 100% Nut Butters

30g of nut butter is considered an alternative meat source. Nut butter without added sugar and salt is a great source of protein and healthy fat. A jar of nut butter has a shelf life of about 1 year.

3. Extra Virgin Olive Oil

EVO is a superior oil that provides your body with 36 different antioxidants and heart-healthy monounsaturated fat. Research has shown that it is a safe oil to use in cooking in normal kitchen temperatures at home. The shelf life of oil usually sits between 4-6 months.

4. Brown, Black or Red Rice

These three rice varieties are a great addition to your pantry. They are considered whole grains. Providing your body with more fibre, vitamins and minerals than the refined white varieties. Brown rice usually lasts around 6 months if you store it in an airtight container.

Picture of a salmon salad
Picture of 3 fruit smoothies

5. Oats

Oats are a great source of soluble fibre in particular a type called beta-glucan. This soluble fibre helps to lower your cholesterol by dragging out the cholesterol from your body, preventing it from being re-absorbed and consequently lowering your total cholesterol.

6. Canned fruit and vegetables

Canned foods are often seen as inferior but if they contain no added sugar or sauces, they can be an economical and healthy choice. Your body will always benefit from having these two food groups regardless of the form they are stored in.

One cup of canned fruit stored in its own juice is considered a serving of fruit. Half a cup of cooked vegetables is a serving of vegetables. If you’re concerned about added salt, wash the vegetables under running water before adding to your meal.

7. Dried lentils

Lentils are a great source of fibre, protein, and iron. Iron is needed for your body to transport oxygen around your body and plays a critical role in keeping your immune system working at its best. Lentils are also a good source of vitamin B6 and magnesium which helps your central nervous system work at its best. Dried lentils should last for 1-2 years.

8. Wholegrain Pasta

Wholewheat or wholegrain pasta is another staple for your pantry. It has a shelf life of 1-3 years. Pasta is a great source of copper, phosphorous, manganese, fibre, folate, magnesium, and B vitamins. B vitamins are needed for your body to make energy from the food which you eat.

Picture of Cheesy Tomato & Eggplant Pasta Bake
Crushed Tomatoes No Added Salt

9. Canned Tomatoes


Tomatoes are a good source of the carotenoid lycopene which helps your heart stay healthy and may reduce your risk of certain types of cancer. For the gentlemen, lycopene also supports the health of your prostate. When tomatoes are processed, the lycopene in the tomato becomes more bioavailable (the ability of a drug or other substance to be absorbed and used by the body) for your body to use.

In this case, canned tomatoes can be superior to the fresh form. Canned tomatoes are also a good source of potassium which is needed for healthy blood pressure and vitamin C. Seek out the varieties will no added sugar and the lowest added salt. As the base of many recipes, it’s the ideal pantry staple.

Take home message:

Save yourself money and time by stocking your pantry with these 9 pantry staples.