Foods to Have in Your Pantry

FRUIT (fresh or frozen)

Apples

Avocados

Blackberries

Blueberries

Cantaloupe

Cranberries

Dried fruits

Grapefruit

Kiwi

Lemons

Oranges

Peaches

Raspberries

Strawberries

SEEDS AND NUTS

Almonds

Flaxseeds

Peanut butter

Sunflower seeds

Walnuts

GRAINS AND PASTAS

Brown rice

Couscous

Pasta

Quinoa

Whole grain bread

VEGETABLES

Broccoli

Cabbage

Carrots

Corn

Garlic

Green peas

Greens (e.g., kale, spinach)

Onions

Peppers

Squash

Sweet potatoes

Tomatoes (fresh or canned, no salt)

BEANS AND SOY

Chickpeas

Dried and canned beans

Edamame (soybeans)

Lentils

Tofu

OILS

Canola oil

Flaxseed oil

Olive oil

DAIRY

Cheese (low-fat or skim)

Eggs

Milk (low-fat or skim)

Plain yogurt (low-fat or fat-free)

MEATS / SEAFOOD

Chicken

Herring

Lean beef

Lean pork

Mackerel

Oysters

Salmon (fresh or canned)

Sardines

Scallops

Shrimp

Tuna

Turkey