Our Pantry List Of Must Haves for Healthy Quick Meals/Snacks

If you have any questions, please do not hesitate to contact the Center directly and ask for Mary-Anne.
413-73B-WELL (732-9355) or via email mdiblasio@westernmasswellness.com

Grains
Whole wheat pasta • Brown rice Whole wheat cous cous • Quinoa
Whole wheat bread • Whole wheat pitas and tortillas

Beans – dried or canned (look for low sodium and rinse before use)
Kidney • Canallini  • Chic peas
Black Pinto

Edamame - look in the frozen section
Healthy Oils • Olive oil • Canola oil
Grapeseed oil

Broths
Low sodium, fat free beef, vegetable or chicken

Dairy
Low fat yogurt
Low fat cottage cheese
Skim milk - cow, soy, almond, etc
Reduced fat shredded cheese - easier to spread around a smaller amount
Fat free frozen yogurt

Vegetables
Frozen- they are frozen at their freshest, won’t spoil, can be heated in 5 minutes
Fresh – shop in season to save money
Canned - look for low sodium and rinse, rinse, rinse

Fruit
Frozen - avoid bags with added sugar
Fresh – shop in season to save money
Canned – avoid choices in heavy syrup, look for light or fruit juice - rinse

Nuts/seeds – avoid choices with added oils
Walnuts • Almonds • Sunflower seeds
Pumpkin seeds Etc

Protein
Tuna (light tuna in water is low in calories and mercury) Salmon (can be purchased in pouch similar to tuna)
Imitation crab meat
99% fat free chicken breast
Lean beef • Veggie burgers
Eggs • Natural peanut butter
Hummus • Seasonings • Sea salt
Fresh garlic • Mrs. Dash sodium free seasonings • Dried herbs and spices

Condiments
Low fat mayonnaise • Salsa
Low fat/fat free salad dressings
Ketchup • Mustard
Low sodium soy sauce • Lemon juice

"Western Mass Wellness... the place to be... in Western Mass... for Wellness."

1111 Elm Street
Suite 17A
West Springfield, MA

413-73B- WELL (732-9355)