Stocking Your Kitchen


A big part of preparing meals without a lot of fuss is having the ingredients you need on hand. Keeping your pantry stocked with a few essentials will go a long way toward making it easy to prepare a quick and healthy dash diet meal.

Stocking Your Kitchen

Cleaning Out:Stocking Your Kitchen

 If you’re committed to incorporating the dash diet principles into your eating, the first thing you need to do is clean out your refrigerator, freezer, and pantry. Look carefully at all of the labels of everything in your kitchen. Get rid of anything that is high in sodium, sugar, white flour, or saturated and trans fats.

Restocking:Stocking Your Kitchen

Now that you’ve gotten rid of all the foods that may be causing problems, it’s time to stock up on a few basics to keep on hand.

Pantry Items: Stocking Your Kitchen

Stocking Your Kitchen

  • 100% whole-wheat bread (small slice) and pita pockets
  • Applesauce, unsweetened
  • Baking powder and baking soda
  • Beans (dried and/or canned)
  • Brown rice
  • Brown sugar
  • Chicken, beef and/or vegetable broth, low-sodium
  • Cornstarch or arrowroot
  • Dried fruit and nuts
  • Flour (unbleached and whole wheat)
  • Granola bars, low-fat
  • Marinade, low-sodium – try the Mrs. Dash brand
  • Oatmeal (whole oats or quick cooking, not instant)
  • Olive and canola oils
  • Pretzels (unsalted)
  • Quinoa
  • Reduced-sodium ketchup, deli mustard, “lite” mayonnaise
  • Salad dressings, low-sodium, a good brand to try is Consorzio
  • Salsa
  • Tomato sauce, low-sodium
  • Tomatoes, canned, no-salt-added
  • Tuna packed in water
  • Vegetable oil spray
  • Vinegar (balsamic and white wine)
  • Whole-grain cereals (shredded wheat, toasted oat, bran flakes)
  • Whole-wheat pasta
  • Whole-wheat snack crackers, low-sodium

Refrigerator Items:Stocking Your Kitchen

  • Bottled lemon juice
  • Eggs and/or egg substitute
  • Fresh fruit
  • Fresh vegetables
  • Fresh-pack salad greens
  • Garlic
  • Lemons
  • Lime
  • Low-fat and nonfat yogurt
  • Low-fat cottage cheese
  • Low-fat or nonfat milk
  • Natural peanut butter
  • Onions
  • Reduced-fat string cheese
  • Reduced-fat, low-sodium deli meat
  • Reduced-sodium soy sauce and teriyaki sauce
  • Tortillas, whole wheat or corn
  • Trans-fat-free margarine

Freezer Items:Stocking Your Kitchen

  • Fish
  • Frozen fruit (without added sugar)
  • Frozen vegetables (no sauces or salt)
  • Homemade soups and broth – freeze in single servings
  • Lean meats
  • Low-calorie frozen desserts