Basic Foods for Cupboard, Fridge and Freezer: Create Your Own List!
The Food $ense - Creates Curriculum has an fantastic lesson on having a well stocked pantry and how to get started stocking your fridge and pantry.
Julie Child said, You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.
When you are shopping for food, you don't have to buy the most expensive items - that doesn't always mean they are the best. Buy food that is high quality, fresh, and in season / local. Buy the highest quality of staples that you can afford. You won't regret it.
The list below of foods can be combined and recombined in a variety of new, delicious (and nutritious!) ways. They are offered as a starter list to help you begin developing a list that works for you. Or, use the following link to print a PDF copy:
Click here to download a 1-page grocery list of basic foods to have on hand
Add your own favorites.
Cross out those that don’t work for you.
Make your own personalized list!
These foods are definitely NOT the only foods we should eat. They were picked because they’re commonly available and mix and match with a variety of other foods. Think of them as a basic list to which any number of items can be added.
Lower fat and sodium forms of foods are mentioned in this list for use as desired.
FRUITS: FRESH, CANNED, FROZEN, DRIED
Fresh
Apples
Bananas
Grapes, seedless
Oranges
Canned
Oranges, mandarin
Pineapple, canned in juice (pineapple tidbits are a versatile form)
Frozen
Berries, such as blueberries, raspberries, strawberries, etc.
Dried
Raisins, dried cranberries, etc.
Other
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VEGETABLES: FRESH, CANNED, FROZEN
Fresh
Bell peppers
Carrots
Cabbage, shredded (may wish to buy smallest package size if cooking for just a few people)
Lettuce, darker green varieties (Romaine, green leafy, etc.)
Onion (sweet onions may be especially versatile if buying only an onion or two weekly; they’re said to be less likely to make you cry and go well in many recipes)
Potatoes (white and sweet)
Tomatoes (cherry and grape tomatoes tend to have the best flavor when other tomatoes are out-of-season)
Canned
Corn (no-salt-added forms available)
Tomatoes, diced (no-salt-added forms available)
Frozen
Corn
Peas
Other
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BREAD, CEREALS AND OTHER GRAIN PRODUCTS
Bread, whole wheat (can purchase low sodium forms at some stores)
Cereal (whole grain)
Crackers (look for varieties that are whole grain and lower in salt)
Oatmeal (“Old-fashioned” oatmeal is very versatile -- simply pulse it a few times in a blender if a recipe calls for “quick oats.”)
Pasta (consider whole grain varieties)
Rice (include some whole grain rice, such as brown rice)
Other
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MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS
Beans, canned or dry, such as Great Northern, navy, kidney, red, black, pinto beans, etc. (check for "no-salt-added" canned varieties)
Beef, ground, 90-95% lean
Chicken breast, skinless
Eggs, large ("large" is suggested as many recipes are designed for use with this size)
Fish (frozen fish fillets lend themselves to many quick meals; thaw overnight in the refrigerator in original package on a plate on bottom shelf for easy use the next day)
Nuts, such as almonds, walnuts, etc.
Peanut butter
Pork loin chops, boneless
Salmon (consider including canned and frozen forms of salmon in a basic stock of foods; canned salmon is available in water pack varieties and may be found canned without the skin, if desired.)
Tuna, canned (water pack and low sodium varieties are available)
Turkey cutlets
Other
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MILK AND MILK PRODUCTS
Cheese, cheddar and/or other favorite varieties
Ice cream or frozen yogurt, low fat or fat-free
Milk, low fat or fat-free
Yogurt, low fat or fat-free (vanilla-flavored yogurt is especially versatile or add your own sweetener and vanilla to plain yogurt, if desired.)
Other
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OILS AND FOODS THAT ARE MAINLY OIL
Extra virgin olive oil for dressings, dipping and drizzling
Mayonnaise-type salad dressing (light and low fat forms available)
Other oil for cooking: canola, corn, cottonseed, safflower, soybean, sunflower
Soft (tub or squeeze) margarine with no trans fats
Other
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SEASONINGS
Black pepper (consider freshly ground black pepper)
Chicken broth, low sodium
Chili powder
Cinnamon
Garlic, fresh or dry (minced or powdered)
Italian seasoning (can be used as a quick seasoning for salad dressings, soups, rubs for meat, etc.)
Mustard, Dijon-type (can find no-salt-added forms in some stores)
Rosemary, dried leafy (crush slightly right before using to release added flavor in recipes; an inexpensive mortar and pestle works well for this)
Thyme, dried leafy (see note by rosemary on crushing just before using in recipes)
Vanilla
Vinegar (consider vinegars such as balsamic, red wine, cider, and white wine or rice vinegar -- start with a small bottle and see which you use the most; vinegar easily lasts at least a year)
Other
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SUGARS AND SWEETS
Sugar, white granulated
Sugar, brown
Other
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