STOCKING UP YOUR KITCHEN

STOCKING UP YOUR KITCHEN Foods to keep on hand at home Prepping your kitchen at the start of term is important for always having simple nutrient rich foods available to you with less reliance on the take-out menu. Depending on your preferences, select foods from these lists to best fuel your body for sport throughout university.

Pantry and fridge staples Load up on pantry and fridge essentials so that you have everything you need at home to prepare foods for the day, plan for pre/post training meals and grab something healthy when you’re short on time. FRUITS AND VEGETABLES GRAIN PRODUCTS / STARCHY VEGETABLES (Choose bright colourful fruit and vegetables) (Aim for higher fibre choices) • Frozen fruits and • Frozen whole grain vegetables (eg. Stir-fry bread, rolls, wraps mixed veggies, mixed • Whole grain/Rye crackers berries, mango, etc.) (Triscuits, Kashi), Melba Toast • Canned fruits and vegetables (choose • Whole grain pasta canned fruit in its own • Brown Rice (instant); long juice or water and low grain white (slow sodium canned cooking) vegetables) • Oats; hot cereal (instant • Fresh pantry vegetables or regular); cream of (squash, onions, garlic) wheat • 100% fruit/vegetable juice • High Fibre breakfast not from concentrate cereals (Kashi, Bran • Unsweetened apple sauce Flakes, Fibre One, Shreddies, Shredded • Unsweetened dried fruit (raisins, dates, apricots) Wheat) • Canned or bottled • Yams, Sweet potatoes, tomato-based pasta sauce Red/white potatoes and diced/crushed/whole • Oatmeal/Bran instant tomatoes muffin mix • Vegetable soups • Frozen corn



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MILK AND ALTERNATIVES (aim for lower fat choices) Yogurt; plain, flavoured or greek Milk (2% or less) Low-fat cheese Low-fat cottage cheese Fortified nut milks

MEAT AND ALTERNATIVES • • • •



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OTHER Whole wheat flour/white flour Sugar or honey Baking Powder and Soda Bouillon and soup broth (beef, chicken, vegetable) Teas





CONDIMENTS • • • • • •







Canned salmon, tuna, chicken, sardines Canned beans, legumes, lentils Canned vegetable chilli or stew Peanut butter and other nut butters (eg. Almond) Roasted and unsalted nuts and seeds (Almonds, walnuts, peanuts, pumpkin seeds, sesame seeds, etc.) Frozen lean meat, poultry, fish or tofu Eggs

Salt and pepper Spices (cinnamon, turmeric, nutmeg, etc.) Hot sauce Vinegars (balsamic, red wine, apple cider) Lemon or lime juice Nutritional yeast seasoning



Tips for the student budget The first shopping trip at the start of the semester can weigh heavy on the student budget but don’t fret! The following list suggests staple items that can be used over longer periods of time, which will mean fewer trips to the grocery store. If you’re tight on cash, follow these tips for building up your pantry over a couple weeks instead of one big shop to make it more affordable. • Aim to purchase items that you use more frequently and a few larger items each week you shop • Spread out buying the most costly items such as meats • Look up your local grocery store flyers and plan ahead to get the best price on more e.g.pensive items like meats and frozen fruit • Cheaper items include canned goods, starchy vegetables, grains (oats, barley, quinoa) bought in the bulk foods section and canned proteins like fish/beans/legumes









Grocery shopping list Aim to choose most of your foods from the lists below. FREEZER Skinless chicken breast (not breaded) Turkey/chicken sausage Lean ground beef, bison, chicken, turkey Lean stir-fry beef

Frozen, un-seasoned white fish or salmon (not breaded) Frozen vegetables, spinach/kale, stir-fry mixes Frozen mixed berries and other fruit (e.g. mango) Whole wheat/grain breads, wraps, bagels, pitas, buns Whole wheat pizza base dough Grated low-fat cheese Sweet potato fries Low-fat Frozen yogurt or Sorbet

FRIDGE Fresh fruit and vegetables in season Reduced fat cheese (MF 11-22%) Plain Low-fat yogurt/Greek yogurt and milk (2% or less) Eggs, liquid egg whites

Butter Lean deli meats (chicken, turkey, roast beef, low-fat ham – unseasoned) Pre-cut packaged vegetables and fruits Fortified Soy milk/almond milk/rice milk (if desired) Low fat mayo

PANTRY/CUPBOARD Whole wheat Pasta, Rice, Quinoa, and alternative grains Oats (5 min cooking or more) Whole grain cereals (e.g. Shredded Wheat, Kashi, Bran) Canned/Dried legumes and beans (ensure canned options are drained and rinsed well) Canned vegetables if desired (ensure you drain and rinse well) Low-Sodium soup and stocks

Canned fruit in water Dried Fruit Canned salmon/tuna/sardines Pasta sauce and canned tomatoes Baking goods – flour, sugar, baking soda/powder Honey/maple syrup/molasses Olive oil/grape seed oil/linseed oil/flaxseed oil/canola oil Balsamic Vinegar Sport Bars (e.g./ Elevate Me, Cliff, Larabar) High Fibre granola bars (e.g./ Kashi) Sweet Potatoes/Yams/white or red potatoes, Squash Garlic, Onions Assorted no sodium dry seasonings and spices Unseasoned/unsalted nuts and seeds Low-fat bran or oatmeal muffin mixes



A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016