Sanitarium dietitians say eating well at home begins with smart pantry planning. Much like a capsule wardrobe, a capsule pantry is a set of essential items that work across multiple meals.
The combination of seven pantry staples in Sanitarium’s Capsule Pantry Starter Pack gives you the basics for a nutritious meal any night of the week. “It includes protein, vegetables, legumes, whole grains, fruit and healthy fats. It means you always have a backup when you’re short on time,” says Sanitarium accredited practising dietitian Nicola Perry.
Nicola’s 2025 Capsule Pantry List
1. Tinned Legumes (Chickpeas, Lentils, Mixed Beans)
Legumes are incredibly versatile and they are packed with nutrients, fibre and antioxidants. Research shows they are one of the foods associated with living longer.
2. Canned Tomatoes
Canned tomatoes are another healthy staple. They are a source of lycopene, a powerful antioxidant, and it’s known that canned tomatoes actually have more lycopene than fresh tomatoes.
3. Wholemeal Pasta or Brown Rice
Wholemeal pasta and brown rice are high in fibre, which aids digestion and promotes good health.
4. Extra Virgin Olive Oil (EVOO)
Packed with heart-healthy monounsaturated fats, extra virgin olive oil also contains polyphenols and antioxidants.It can be used in salad dressings, for roasting vegetables and even in cake.
5. Wholegrain Breakfast Cereal
Having a wholegrain breakfast cereal on hand means you are not only covered at breakfast, but you have a nutritious base that, with the right recipe, can create a versatile snack or meal at any time of the day.
6. Canned Fruit in Juice
Canned foods can be used widely as cheap, delicious pantry staples that can help you meet your daily nutrition goals and veggie intake. Canned fruit in juice—not syrup— is nutritious, affordable and has a long shelf life, making it budget friendly too.
7. Mixed Dried Herbs or Spice Blend
Herbs and spices are a great way to give meals extra flavour, without needing extra salt. Some can also be a source of antioxidants and anti-inflammatory compounds so having them on-hand and using them liberally is a win-win for taste and health.
