My pantry could use some work though, a jar of peanut butter and canned chickpeas can only take me so far.<\/p>\n
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So, after asking registered nutritional therapist Cara Shaw<\/a> what she keeps stocked in her fridge<\/a>, I decided to quiz her again, this time on the five food essentials she always has on hand in her pantry.<\/p>\n Her top picks are rich in protein, healthy fats, fiber, and they’re versatile, so you can make use of them across lots of different meals.<\/p>\n You may like<\/p>\n Here\u2019s what she keeps in her pantry.<\/p>\n 1. Tahini<\/p>\n \n (Image credit: Getty Images \/ AleksandarGeorgiev)<\/p>\n \u201cIt\u2019s one of my favorites because it contains healthy fats and helps make meals feel more satisfying,\u201d Shaw tells Fit&Well.<\/p>\n For those who are dairy-free, it\u2019s a great way to boost calcium to support bone health, too.<\/p>\n \u201cI use it in dressings, sauces, dips or drizzled over roasted vegetables and even mixed in yogurt bowls,\u201d Shaw says.<\/p>\n 2. Oats<\/p>\n \n (Image credit: Getty Images \/ Dougal Waters)<\/p>\n Oats are a classic pantry item for a reason. \u201cThey\u2019re affordable, versatile and rich in beta-glucan fiber (soluble fiber) which can help keep you fuller for longer and support stable energy levels,\u201d Shaw explains.<\/p>\n What to read next<\/p>\n Oats also contain insoluble fiber which supports the digestive system and encourages regular bowel movements.<\/p>\n You can incorporate them into your diet in lots of different ways, from oatmeal, granola and muesli to energy balls, baked oats and even pancake recipes.<\/p>\n 3. Tinned lentils and beans<\/p>\n \n (Image credit: Getty Images \/ Lauri Patterson)<\/p>\n High in protein and fiber, you\u2019ll always find a tin or two of lentils and beans in Shaw\u2019s pantry.<\/p>\n \u201cThe combination of fiber and protein is one of the best for satiety, helping you feel fuller for longer, and supporting gut health,\u201d Shaw says.<\/p>\n They\u2019re a great way to get you closer to the recommended 30g of fiber per day, with around 6g-8g in half a tin of lentils or black beans.<\/p>\n Shaw adds them to soups, curries, salads and pastas dishes to bulk out meals in a balanced and nutritious way.<\/p>\n 4. Extra virgin olive oil<\/p>\n \n (Image credit: Getty Images \/ AzmanL)<\/p>\n Extra virgin olive oil is a staple in the famously healthy Mediterranean diet<\/a>, and a pantry essential Shaw uses daily.<\/p>\n It\u2019s a source of healthy fats that support healthy cholesterol levels, and is rich in polyphenols that are thought to boost digestion and support gut health.<\/p>\n \u201cI use it in dressing, drizzled over meals or for saut\u00e9ing vegetables and proteins,\u201d Shaw says.<\/p>\n 5. Canned fish<\/p>\n \n (Image credit: Getty Images \/ Photo by Jonas Adner)<\/p>\n Canned fish like sardines and mackerel are having a moment online, featuring in lots of viral recipes, and it turns out there\u2019s a good reason.<\/p>\n \u201cTinned oily fish is one of the most convenient nutrient-dense foods to keep on hand,\u201d Shaw says.<\/p>\n \u201cSardines and mackerel provide protein and omega-3 fats, which help support our cell membranes, brain health and even our mood.<\/p>\n \u201cSardines with the bones are also a great source of calcium.\u201d<\/p>\n They\u2019re another versatile staple too. Add them to salads, on top of sourdough toast, or mix with rice and vegetables for a quick lunch bowl.<\/p>\n <\/p>\n \n <\/a><\/p>\n Follow Fit&Well on Google News<\/a> and add us as a preferred source<\/a> to see all our workout ideas and wellbeing advice in your feeds.<\/p>\n","protected":false},"excerpt":{"rendered":"Eating well can be easier than you think, and it doesn\u2019t need to be all about fresh fruit…\n","protected":false},"author":2,"featured_media":752888,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":["post-752887","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-ca","tag-canada","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/752887","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=752887"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/752887\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/752888"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=752887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=752887"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=752887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Woman](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/06\/5MBvHwFANvQvQhWGDPtcFm.jpg\")
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