The pantry benefit shopping list

Prioritize plant-based sources. Plant proteins such as beans, lentils, chickpeas, tofu, tempeh, and nut butters are the foundation of a heart-healthy diet. They are naturally low in saturated fat and rich in fiber, which helps lower cholesterol, improve blood sugar control, reduce inflammation, and protect kidney function. Animal proteins like beef, pork, and poultry tend to be higher in saturated fat, sodium, and dietary cholesterol, all of which can worsen heart disease, diabetes, and kidney disease over time.

When choosing animal protein, limit intake to no more than 2 servings per day, with each serving no larger than 4 oz (about the size of a deck of cards), and favor fish, skinless poultry, and eggs over red meat. Red meat (beef and pork) should be consumed as rarely as possible, ideally no more than once a month. Fish like salmon and trout are the best animal protein choices, as their omega-3 fatty acids actively support heart and metabolic health.

Choose wisely, and consider alternatives. Dairy is deeply embedded in the American diet, and moving away from it can feel like swimming against the current. But the truth is, much of what is considered “normal” eating in America contributes to the chronic disease most Americans now live with. Traditional dairy, especially cheese, is loaded with saturated fat, sodium, and dietary cholesterol, all of which promote heart disease, worsen insulin resistance, and contribute to weight gain.

If choosing dairy, stick exclusively to non-fat versions and limit intake to no more than 2 servings per day. Non-fat yogurt (especially Greek yogurt) and non-fat cottage cheese offer protein without the harmful fats, and unsweetened plant milks such as soy, almond, or oat milk are excellent everyday alternatives. For spreads and snacks, consider swapping cheese for nutrient-rich options like hummus, guacamole, or nut butters, which provide healthy fats, fiber, and anti-inflammatory benefits that dairy simply does not offer.

Choose intact whole grains whenever possible. Not all whole grains are created equal. Intact whole grains like brown rice, quinoa, oats, and barley retain their full fiber, protein, and B vitamins, which help you feel full longer, reduce snacking, and keep daily calories in check. These grains are not off limits for those with diabetes, especially when paired with nutritious, low-fat foods like beans, lentils, or vegetables, which help slow digestion and steady blood sugar.

Flour-based whole grain products like whole wheat bread or whole grain pasta are a healthier choice than their refined white counterparts, but they can still cause blood sugar spikes in those who are sensitive, since grinding grain into flour makes it faster to digest. For the best results in managing weight, blood sugar, and overall health, make intact whole grains your everyday staple and use flour-based products in moderation.

Your most powerful and flavorful health tool. Spices and herbs are among the most antioxidant-rich foods available, containing even more antioxidants per gram than most fruits and vegetables. These antioxidants help fight inflammation and oxidative stress, which are key drivers of chronic conditions like heart disease and type 2 diabetes.

Equally important, spices and herbs are the foundation of making healthy food taste great. As you move away from restaurant meals and processed or packaged foods, which rely heavily on excess salt, sugar, and fat for flavor, learning to season your own food is one of the most important skills for making healthy eating enjoyable and sustainable. Experiment freely with garlic, cumin, turmeric, oregano, basil, cinnamon, smoked paprika, and fresh herbs like cilantro and parsley. When your meals are flavorful and satisfying, eating well stops feeling like a sacrifice and starts feeling like a lifestyle you actually want to keep.

Read labels carefully and choose wisely. Condiments and sauces can make healthy meals more enjoyable, but many store-bought versions are surprisingly high in sodium, added sugars, and sometimes oils that work against health goals. Ketchup and BBQ sauce, for example, often contain significant added sugar per serving, and even tomato sauce and tomato paste can carry high sodium levels. The daily targets to aim for are less than 1,500 mg of sodium, less than 6 grams of saturated fat, and as close to zero added sugars as possible.

Always look for “no salt added” or “low sodium” versions of tomato paste, crushed tomatoes, and tomato sauce, and check labels on ketchup and BBQ sauce for added sugars, using them sparingly if at all. Mustard and salsa are generally the cleanest options in this group, as they tend to be low in calories, sugar, and fat, but still check sodium content. Building flavor from spices, herbs, citrus, and vinegar first, and using these condiments as occasional accents, is the best strategy for keeping meals both delicious and health-promoting.

Growing your own food is one of the healthiest habits you can build. Growing even a small amount of your own vegetables and herbs is a powerful step toward better health. Home-grown produce is as fresh and nutrient-dense as food gets, with no added sodium, oils, or preservatives. Having tomatoes, peppers, and herbs like basil or cilantro right outside your door makes it easier and more affordable to cook flavorful, whole-food meals every day.

Gardening also provides light physical activity, time outdoors, and stress relief, all of which support heart health, blood sugar management, and overall well-being. Perhaps most importantly, growing your own food builds a personal connection to what you eat, which often leads to better choices and a more sustainable healthy lifestyle over time.

This is where extra calories sneak in. Typical American snacks tend to be dry, oily, or loaded with added sugars, making it easy to overeat without even realizing it, and that makes weight loss a real struggle. Portions matter most in this category, so keep snacks small. Whole grain crackers and popcorn can be reasonable choices, but watch for added oils, butter, and sodium on the label, and stick to modest portions. Dried fruit with no added sugar is nutrient-dense but calorie-dense, so a small handful goes a long way. Unsweetened applesauce is a better option for satisfying a sweet craving without excess calories.

For beverages, the overall goal is to eat your calories, not drink them, especially when working toward weight loss. Even 100% fruit juice, while natural, delivers a concentrated dose of sugar and calories without the fiber that whole fruit provides, so limit it to small amounts if used at all. Water and unsweetened tea should be your everyday go-to drinks. Try adding slices of citrus, cucumber, or fresh herbs like mint or basil to water for a refreshing, zero-calorie way to keep things interesting.