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How to Stock Your Kitchen

Nutrition, From Our Chefs

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Keeping a steady supply of shelf-stable basics makes it easy to whip up delicious, nutrient-dense meals and snacks for your family. Here’s what we recommend:


  • Whole grains (pasta, quinoa, barley, farro, wheat berries, oats, brown rice, crackers)

  • Shelf-stable vegetables (onions, potatoes, sweet potatoes, garlic, winter squash)

  • Sunflower seed butter, soy butter, sunflower seeds

  • Canned low-mercury tuna

  • Dried and canned beans (lentils, chickpeas, black beans)

  • Low-sodium canned vegetables

  • Canned whole and diced tomatoes, tomato sauce, tomato paste

  • Canned fruit in its own juices, 100% whole fruit juice, unsweetened applesauce, dried fruit (apricots, dates, prunes, raisins)

  • Olive oil, vegetable oil, vinegar, stock, broth

  • Honey

  • Dried spices and herbs (black pepper, chili powder, rosemary, cayenne, curry powder, cinnamon)

  • Cold cereals with less than 8 grams sugar and more than 5 grams fiber per serving

  • Quick-cooking or rolled oats

  • Baking needs (whole-wheat and all-purpose flour, baking powder, vanilla extract, brown sugar, raisins, chocolate chips, yeast)


  • Long-lasting vegetables (carrots, beets, bell peppers)

  • Dark greens (kale, chard, baby spinach)

  • Semi-hard cheeses (feta, cheddar), milk, eggs, butter, yogurt

  • Mustard, salsa, tahini, olives

  • Whole-wheat tortillas

  • Citrus fruits, apples, grapes, berries


  • Low-mercury seafood (salmon and shrimp)

  • Chopped and whole vegetables (onions, peppers, broccoli)

  • Fruits (mango chunks, berries)

  • Poultry and lean meat


  • Bananas

  • Whole-grain bread

  • Tomatoes


  • Organize your space with the oldest items in front to minimize food waste

  • Store dry goods in clear, airtight containers to maximize shelf life and make it easier to see what you have on hand

  • Keep whole grains, seeds, and oils in the fridge or freezer to extend their shelf life — they go rancid easily

  • Rinse and drain canned legumes and vegetables before use to cut sodium content by 40%

  • Pay attention to how things look and smell instead of sell-by, use-by, and best-by dates, which are arbitrary


Once you’ve stocked your kitchen, put those items to good use!

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From Our Dietitians: Immune-Supportive Recipes with Beta-carotene

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From Our Dietitians: Immune-Supportive Recipes with Vitamin D

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