Sandy Fox, Certified Personal Trainer

407.234.9551

While a good shopping list is the key to a quick and painless trip to the supermarket, a well-stocked pantry is the best way to ensure you’ll have everything you need to cook once you get home. A healthy pantry includes all the items you need to prepare healthy recipes plus a few other ingredients that will make unplanned meals easier.

Oils, Vinegars & Condiments

  • Oils: extra-virgin olive oil, canola oil
  • Trans-fat-free margarine
  • Vinegars: distilled white, cider, red-wine, balsamic, rice
  • Dijon mustard
  • Ketchup
  • Barbecue sauce
  • Reduced-fat mayonnaise
  • Reduced-sodium soy sauce
  • Prepared pesto
  • Salsa
  • Hot sauce

Seasonings

  • Salt
  • Black pepper
  • Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger
    Vanilla extract

Grains & Legume

  • Assorted whole-wheat pasta
  • Regular and instant brown rice
  • Whole-wheat couscous
  • Regular and quick-cooking barley
  • Bulgur
  • Rolled oats
  • Dried lentils

Nuts, Seeds and Dried Fruit

  • Walnuts, pecans, sesame seeds, almonds
    Dried apricots, dates, cranberries, raisins
    Peanut butter (natural)

Canned Goods & Bottle Items

  • Canned tomatoes, tomato paste
  • Reduced-sodium broths
  • Canned beans: cannellini, kidney, chickpeas (garbanzo beans)
  • Canned lentils
  • Chunk light tuna and salmon

Baking Products
  • Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)
  • All-purpose flour
  • Baking powder
  • Baking soda
  • Unprocessed wheat bran
  • Quick-rising yeast
  • Cornstarch
  • Brown sugar
  • Granulated sugar
  • Honey

Refrigerator Basics

  • 1% or skim milk
  • Reduced-fat sour cream
  • Fruit juice
  • Large eggs
  • Cheese: sharp Cheddar, feta, Parmesan, mozzarella
  • Nonfat or light vanilla yogurt

Freezer Basics

  • Frozen fruit
  • Frozen vegetables: edamame (soybeans), broccoli, corn, bell pepper-and-onion mix, peas, spinach
  • Low-fat ice cream, frozen yogurt and/or sorbet
  • Frozen cheese ravioli or tortellini
  

• NPTI Graduate Degree - Certifications: NPTI, NSCA, Sports Nutrition Specialty, Pilates Matworks, Member: NSCA - NESTA - SCW Fitness •