The five things a dietitian always keeps in the pantry (and the five to ditch immediately)

Spring has finally arrived, and with it the motivation to get organised. Our bodies tend to feel a little neglected after a winter of staying in, eating more and moving less, so it’s also a time our diet could use an overhaul. The home environment plays a significant role in setting us up for success when it comes to making nutritionally sound food choices, so now is the perfect time to do a pantry stocktake and overhaul.

What to throw out

Cooking oil

When was the last time you updated your cooking oil? Whether you have an array of different varieties of oil, or stick to the one jumbo-sized bottle, if you can’t remember when you last bought a new one, it’s time to bin it. All types of oil degrade over time, especially if they’re exposed to heat and light, and if the oil looks dull, has been open for several months and has an odour, it’s time to start afresh. While some vegetable oils are more stable than others, keep in mind that even extra virgin olive oil, which is the healthiest option, is best used within a couple of months of opening to ensure you are getting the maximum natural antioxidant content.

Old sauces

It may be a half-used marinade, oyster sauce or packet of gravy powder, but the reality is that if it has sat there for longer than six months, it’s time to ditch it. While half our pantries may be filled with an array of seasonings, sauces, dressings and marinades, the reality is that we need far less salty flavours added to our food anyway. Take this time to go through all the different sauces, herbs and spices you currently have, and make a concerted effort to narrow it down to a couple of key options – ideally, those that are low in salt – and get rid of the rest to simplify your products and reduce the sugar and salt you’re adding to your diet. It’s fine to love dried herbs and spices, but natural phytochemicals are present in much higher amounts when these are fresh (and stored correctly).

Baking ingredients

Unless you’re a regular baker, chances are your collection of flours has seen better days. While ingredients like flour, baking powder and even sugar can last for relatively long periods when stored correctly, often they’re half-sealed packets that have been exposed to bugs, air and contamination. For this reason, if you have plans for healthier cooking at home – or know the baking section of your pantry has been collecting dust and moths for some time – it’s time for a clean-out. Consider replacing regular flour with wholemeal, buy fresh baking powder and sugars, and store everything in airtight containers.

Nuts and seeds

The flavour and texture of the nuts can vary considerably and decrease in quality over time. Seeds and nuts, particularly those with a high proportion of omega-3 fat, such as walnuts and pecans, will lose their natural flavour much more quickly than many foods, as the type of fat they contain is relatively unstable. Fresh nuts and seeds can taste a world apart from those that have been sitting for a long time on supermarket shelves. If that bag of cashews has been in your pantry for longer than three months, it’s time to ditch it. Invest in good quality, fresh nuts in smaller quantities, and store them correctly to preserve their flavour, taste and nutritional profile.

Anything you might use “one day”

It may be a tin of chickpeas, a random marinade an aunt gave you one Christmas, or some old chocolate you don’t really like – a new season represents an opportunity to start over, and this means being honest with yourself and getting rid of food that’s out of date or that you know you’ll never eat. Once you have done this, you clear the way for some new inspiring ingredients to get your diet back on track and filled with foods you enjoy.

What to stock up with

Tinned fish

With few Australians getting close to their recommended weekly intake of two to three serves of fish for a healthy heart, it makes sense to keep some budget-friendly seafood handy for a protein and omega-3 rich food you can add to crackers, salads, sandwiches and toast. All varieties of seafood are good for us, but canned salmon and sardines are especially high in omega-3 fats, while shellfish – including mussels and smoked oysters – offer a significant amount of iron and zinc, nutrients that can be lacking in the diets of Australians.

Wholegrains

If I were poking around your pantry, I guarantee I would likely find a bag of white rice, some sort of pasta, and a box of cereal that you can’t remember buying. While these carbohydrate-based foods tend to be easy go-tos, they do not offer the range of nutrients and dietary fibre you’ll find in wholegrains such as black or brown rice, legume-based pasta, or cereals like oats. Swapping to higher fibre, wholegrain carbohydrate options is a better choice for blood glucose control, appetite management and overall nutrient intake. And as we eat what is readily available, making these pantry swaps will mean you improve your nutritional intake without even noticing.

Wholegrain crackers

Crackers are frequently underrated as a nutrient-rich food that can be kept on hand and used as a light breakfast, snack or lunch base. They store well for times when you’ve run out of bread. Look for wholegrain and seeded crackers, and get into the habit of repackaging them in airtight containers so you don’t end up with packets of half-eaten crackers that inevitably go stale and need to be thrown away.

Extra virgin olive oil

If you have a good quality, fresh extra virgin olive oil, you literally do not need any other type of oil or dressing in the house. You can use it for roasting, frying, baking or as a dressing or seasoning for vegetables. The exceptionally high natural antioxidant content protects it from damage when heated. Store your oil in a cool, dark area of your pantry and it will remain fresh for at least three months.

Canned vegetables

Whether it is a supply of tomatoes and kidney beans to throw together a quick Mexican dish, some cans of edamame or “four bean mix” to bulk up salads, tins of water chestnuts or beetroot, or cans of vegetable soup, there’s a lot to be said for keeping a supply of canned vegetables and legumes on hand. Not only are they exceptionally cheap, but they can be kept for years and used as a base for so many meals. Restocking your canned vegetable supply at this time of year will remind you of all the different uses for canned foods, so you can improve your nutrition and save money.