AUBURN UNIVERSITY, Ala. — The hustle and bustle of the workday doesn’t stop at quitting time. For many people, this is the time to begin transporting children to extracurriculars, helping with homework and finding something to cook for dinner. When time is short and tummies are rumbling, people often head to their pantry for help. However, hidden in some of these go-to pantry meals are high amounts of sodium and saturated fat. Stocking the pantry with quick, healthier options — or knowing how to pair these pantry meals with healthier sides — is easier than people may think.

“With just a little bit of planning, quick and shelf-stable items can fit into a diet that provides optimal nutrition,” said Carol Connell, an Alabama Cooperative Extension System human nutrition, diet and health specialist.

Hidden in the Pantry

There are many food items in grocery stores that market themselves as good options for a quick family meal. However, items such as one-pan meals or pasta mixes containing all the needed ingredients can have unbalanced nutrients. Connell said these items are often high in sodium and saturated fat and low in vitamins and other minerals. However, she said it can be counterproductive for people to say that these foods are completely off-limits.

“The old saying, all things in moderation, definitely applies here,” Connell said. “These items can be useful time-savers if used infrequently. You can also balance a high-sodium pantry meal with a low-sodium vegetable side dish, tossed salad and fruit. By doing that, you have a better chance of getting more of the nutrients that you need and less of the ones you don’t want to overdo.”

Quick, Healthier Meals

People don’t have to rely on boxed meals to get something on the dinner table quickly. Keeping some basic items stocked in the pantry gives you several healthier options to turn to. Connell said keeping ingredients to make soups and stews is a great strategy.

“Canned or boxed chicken, beef and vegetable broths that are lower in sodium or have no added salt are great bases for soups and stews,” she said. “Add no-salt-added mixed vegetables and beans, either canned or frozen, and a plain pasta, such as macaroni, to the soup, and you have the makings of a good meal.”

Pack important vitamins and minerals, such as iron and calcium, in a soup by adding frozen spinach or greens. Another easy meal to keep on hand is a classic: spaghetti. Connell said dry spaghetti has a long shelf life. People can also easily keep canned, low-sodium pasta sauce on hand.

“You can brown lean ground beef or turkey to add to the pasta sauce for a good source of protein,” Connell said. “Just add a tossed salad on the side, and you still have a complete meal in about 30 minutes.”

Don’t Forget the Snacks

Healthier meal ingredients are not the only things that people should keep in their pantry. Keeping snack items, such as canned or dried fruits, is a great way to incorporate important nutrients into a diet. Some canned fruits have a lot of added sugar. To minimize that intake, look for fruits that are canned in their own juice or a light syrup. Dried fruits without added sugar are also good options.

Want something crunchy without grabbing the potato chips? Roasted nuts, such as almonds, pecans and peanuts, with no salt added are good options. Connell said they offer important nutrients such as healthy fats, B vitamins, calcium and magnesium.

“Nuts and dried fruits, such as cranberries or raisins, are both great as snacks and in a meal,” Connell said. “Nuts can be added to all types of salads to boost the nutritional value. You can add cranberries and raisins in tossed salads or chicken salad made from canned chicken to add nutrients like vitamin E, copper, iron and fiber.”

More Information

Days where a quick meal is needed are inevitable. Planning for those days can help people create a shopping list that packs the pantry with more nutritious options. For more information on health and nutrition, visit the Alabama Extension website at www.aces.edu.