Hello friends! I had a lot to say about exercise, movement, and mental status to start the year off, but I’m checking in with the first nutrition based post of the year today. Whoop, whoop! Dietary intake seems to undergo a huge shift from late December to early February. And now that many of us are coming down from the New Year’s high, let’s talk about a sustainable fridge and pantry.
This post is not meant to give you a strict checklist for exactly what to buy and what to avoid. As I don’t buy into the whole “good/bad” labels, you probably guessed I would go that way. I think it is more important to talk about what is sustainable in terms of lifestyle. And honestly, that is going to be different for each one of you (and your families).
Obviously the first question to ask is if there are any necessary dietary restrictions. I stress necessary. If someone in your household is deathly allergic to peanuts, then you have to respect that. But if someone just doesn’t want to eat gluten for personal reasons, that doesn’t mean you need to avoid all gluten containing products like the plague. But I am guessing if there are true and necessary dietary restrictions, you are already shopping and cooking accordingly.
The second question to ask is if you are working from a good base. A good base means that your pantry and fridge are relatively well stocked (and remain that way) with staple items. Staples are items that many recipes call for or can be used to whip together quick meals that are healthful and filling. Things in this category would include salt, pepper, spices, oils, vinegars, condiments, and certain dry goods.
Also in the pantry staples category are quick cooking pastas, grains, and oatmeal. Potatoes (sweet or regular) and bread (actual bread, wraps, English muffins, etc.) that can be used and flavored in a variety of different ways are also good things to have on hand.
Once you have your base in place, you will want regular grocery shopping to focus on a variety of yummy plants and proteins. Protein can be animal or plant based, depending on your preferences. But either way you lean on this, make sure you have different things across the week. If you are plant based, don’t rely just on tofu. Make sure you also have beans, lentils, and legumes on hand too. If you are a carnivore, make sure you aren’t just buying chicken.
Plants should be what we are consuming most of and fruit and veggies are an easy way to do that. Keep on hand things that you like. I mean, Brussel sprouts might have loads of amazing nutrients, but if you hate them they will rot in your fridge. Depending on which specific diet is en vogue, bananas may be the best thing you can eat or the devil’s fruit. But if you like them, buy them.
Last year I introduced my Color Me Healthful guide and discussed what each color class of plants can offer (read it from the start here). This is a super handy guide to make sure you are getting a variety of plants without worrying about needing to force something that you don’t like. Plus, a variety of colors on our plates helps our food look appetizing. And you do eat with your eyes.
The last thing you will want to think about are flavoring components. This has two parts, fats and seasonings. Both of which overlap with the pantry staples section, but bear some more mention. Fat helps our food have a satiating staying power. Oils, nut butters, avocados, butter, and cheeses are great sources of fat and flavor. Plus, fats help us absorb and use some of the micronutrients (vitamins and minerals).
Seasoning lends flavor and enjoyment. Seasoning can run the gamut from basic grill seasoning to exotic garam masala and cardamom. Well seasoned food tastes better, allows you to use less salt, and if you are following a traditional recipe, usually helps increase mineral absorption.
Side note, you do not have to have a huge spice cabinet for flavorful meals. When we moved to Germany in 2019, I had to build our pantry there from scratch. I knew what types of meals I would most likely be cooking and which spices would get used the most. I bought salt, pepper, onion powder, parsley, an Italian seasoning blend, mild chili powder, cumin, and cinnamon. That’s it. And our meals were plenty flavorful.
You will have hopefully noticed that I stayed away from demonizing any food group or from extolling the virtues of any nutrients. That was on purpose. The most sustainable pantry and fridge are ones filled with things that you like to eat. Not things that the latest diet du jour tells you are good for you. Things you honestly enjoy.
So at this point in the game, consult your recipe book. And if you don’t have one, start putting one together. Flag the recipes you make a lot. Ask yourself why you make them. Are they part of some eating plan that probably won’t last or do you truly enjoy that particular recipe? If it is on the enjoy list, make a note of the ingredients. Keep a master list where you can find it for grocery list making convenience. And then make sure to buy what you need.
This is an, “if you build it, they will come,” situation. If you set yourself up with all of the ingredients you need to make the meals you love, you will be more likely to make them. And eat them. And enjoy them.
Until next time, be well friends!
