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What to keep in your kitchen

Thursday, 05 Mar 2015
What to keep in your kitchen

A big part of keeping healthy is making sure you eat well.  We all know this can be tricky at the best of times so to help remove temptation and encourage a balanced diet, our Health and Wellness Team have pulled together this list of yummy foods to keep in your kitchen.

Canned Food:

  • Canned tomatoes
  • Canned fish – tuna, salmon, sardines
  • Dried or canned beans - kidney beans, chickpeas, cannellini beans
  • Dried or canned lentils
  • Reduced salt vegetable soups
  • Reduced salt chicken, beef, or vegetable broth
  • Coconut milk 


  • Brown rice
  • Basmati rice
  • Quinoa
  • Cous cous or polenta
  • Wholemeal pasta or noodles
  • Rolled oats
  • Wholegrain cereals – aim for no added sugar and high fibre
  • Whole grain bread or wraps
  • Whole grain rice cakes

Vinegars, Condiments and Oils

  • Apple cider vinegar
  • Balsamic vinegar
  • Red or white wine vinegar
  • Dijon Mustard
  • Soy sauce/Tamari
  • Fish sauce
  • Extra virgin olive oil
  • Coconut oil
  • Avocado oil
  • Nut and seed oils such as macadamia flaxseed and sesame
  • Grass fed butter

For flavour

  • Pepper
  • Dried herbs; oregano, basil, thyme
  • Spices: cinnamon, chilli powder, cumin, curry powder, turmeric, coriander, ginger
  • Chilli
  • Garlic
  • Fresh ginger
  • Onions
  • Lemons and limes
  • Vegemite

Nuts, seeds and fruit

  • Nuts – almonds, brazil nuts, walnuts, cashews, hazelnuts
  • Seeds – chia, sunflower seeds, pumpkin seeds
  • Dried fruit – cranberries, goji berries, dates
  • Natural peanut or almond butter
  • Tahini


  • Vegetables - as many different colours as possible
  • Fresh fruit
  • Natural Greek yogurt
  • Milk (choose low fat version)
  • Cottage cheese
  • Ricotta cheese
  • Feta or goats cheese
  • Eggs
  • Tofu
  • Olives
  • Grass-fed butter
  • Lean cuts of meat, skinless chicken and fish


  • Frozen vegetables
  • Frozen berries

What to avoid:

  • Items with trans fats - avoid anything with ‘partially hydrogenated’ in the ingredients list
  • Foods with added sugar
  • Packaged snack foods
  • Salty snacks, soups, and sauces 


Melissa Watson

Melissa Watson is a Health and Wellness Coordinator for Sonic HealthPlus.