Dietitian Pantry Staples: Winter Edition

Dietitian Pantry Staples: Winter Edition

Feb 21, 2024Tori Sajovec, RD, LD

Brrr... It's cold outside, and leaving the house to run errands is the last thing you want to do. Plus, the New Year often re-invigorates your health and wellness journey as you start prioritizing your health and cooking more at home. That makes this the perfect time to stock your pantry with key ingredient staples to keep your favorite warm, cozy, and nutritious meals on the table. Also, maintaining and organizing a pantry is a convenient and cost-effective way to approach blustery cold evenings and prepare yourself for those last-minute evening dinner needs. Keep warm in the kitchen this winter with the following dietitian-approved pantry staples!   


  1. Hy-Vee NSA Canned Beans: Nothing is more convenient than opening a few cans at dinner time! Consider ramping up the fiber in your winter dishes with no-salt-added canned beans. Save on sodium by looking for no-salt-added varieties to prioritize your heart health. Beans also provide protein to help with satiety and weight maintenance. Add beans to soups, salads, burrito bowls, and game day salsas. 


  1. Dry Pasta (Banza or Barilla Protein): Pastas are a quick, easy, and versatile staple to place in your pantry. Look for high-fiber and protein options to maximize nutrition! Banza or Barilla Chickpea or Red Lentil pastas provide protein and fiber — key nutrients that help us feel full and satisfied longer. The fiber and protein in these kinds of pasta also help prevent an immediate spike in blood sugar after eating a traditionally carb-heavy meal. So don't cut out pasta — instead, schedule a weekly pasta night or toss pasta into a soup or casserole dish. 


  1. Dry Roasted or Raw Nuts and Seeds: If you want a little crunch throughout your day, keep your pantry stocked with dry-roasted or raw nuts and seeds. Nuts and seeds are a source of heart-healthy fats, fiber and protein. Purchasing raw or dry-roasted helps cut back on the traditionally high sodium content of salted nuts. They're perfect for snacking on to curb your midday appetite — or top salads and soups with your favorite nuts like pistachios, slivered almonds, and walnuts. Practice portion control as nuts are higher in calories — a cupped handful is an adequate serving size. 


  1. Garlic or Onion Powder (low-sodium or no-salt seasoning options):  Add vibrancy and a punch of flavor to meals by keeping a variety of low-sodium or no-salt seasonings in your pantry. Opting for garlic powder vs. garlic salt helps cut back on the sodium content of the dish while still allowing you to pack in flavor! For added flavor, you can add these versatile seasonings to soups, sauces, breads, and marinades. 


Lastly, keep an inventory of what you have in your pantry updated to avoid stocking up on duplicates you won't consume before they expire. Keeping an updated inventory will make it much easier to throw together a quick and nutritious meal and save money by avoiding food waste! 


Connect with your local Hy-Vee dietitian on our virtual nutrition services platform and schedule a complimentary Discovery Session to learn more. Hy-Vee dietitians offer various services to help you meet your weight loss and nutrition goals, including one-on-one consultation packages, personalized menu plan programs, virtual nutrition store tours and more.   

 The information is not intended as medical advice. Please consult a medical professional for individual advice. 

About the Registered Dietitian 
Tori Sajovec RD, LD, received her Bachelor of Science degree in dietetics with a minor in English from Iowa State University. From there, her passions took her to New Orleans, Louisiana, where she completed her 10-month dietetic internship program through Tulane University School of Public Health and Tropical Medicine. As her knowledge of food and nutrition grew, so did her desire to educate customers and clients on their overall well-being. Her goal as a dietitian is to make health and wellness an insightful and enjoyable lifestyle for all.

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