Five Dietitian-Approved Pantry Staples
What does a registered dietitian keep in their pantry? Good question! To celebrate National Nutrition Month, we asked Amy Warne, Manager of Nutrition and Health Programs at Partnership for a Healthier America (PHA) to share five pantry staples that she always keeps stocked.
As a Native dietitian, Amy sees food as more than just nourishment — it’s a bridge to culture, heritage, and community. This belief is central to our mission at PHA to provide accessible, nutritious, and culturally affirming food to everyone, no matter their zip code.
1. Anasazi Beans
“Anasazi” is a Navajo or Dine word that best translates to “the ancient ones.”
These burgundy and cream-colored beans have been cultivated for centuries and are rich in protein, fiber, potassium, iron, and folate. They can be found dried and canned and are perfect for chilis and stews.
If you can’t easily find Anasazi beans at your local grocery store, pinto beans or black beans are a great replacement.
2. Wild Rice
Wild rice holds deep cultural significance for Native Nations in the Great Lakes region and Northern Plains, where it has been harvested for generations. This nutrient-dense grain is packed with minerals and antioxidants like zinc and selenium, making it a great plant-based protein source. It’s grassy, nutty, and sometimes smoky and can be served as a side or even enjoyed as a morning meal with nut milk, maple syrup, and fresh berries.
3. Pumpkin Seeds
Pumpkin seeds are great for heart health, bone strength, and digestion due to their fiber content. You can buy pumpkin seeds in bulk to save on cost and use them in a variety of ways: on their own as a snack, sprinkled over Greek yogurt, added to soups and salads, or baked into pumpkin bread.
4. Olive Oil
Olive oil is rich in monounsaturated fatty acids, which help lower LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol.
Olive oil’s versatility makes it an essential pantry item — it can be used for sautéing vegetables, as a base for homemade salad dressings, or as a finishing touch to enhance the flavor of cooked dishes.
5. Sumac
Sumac, a vibrant red spice made from pulverized dried sumac berries, brings a bright, citrusy tang to any dish. While its flavor can be mimicked with lemon zest, sumac has a unique tartness that enhances everything from meats to salads.
Stocking your pantry with these dietitian-approved staples is a simple way to add nutrition and flavor to your everyday meals. This National Nutrition Month, the theme is “Food Connects Us” so it’s more important than ever to celebrate the power of food to nourish our bodies, honor our heritage, and bring communities together.
About Amy Warne
Amy Warne, MBA, RD/LD, is the Manager of Nutrition and Health Programs for Partnership for a Healthier America. Amy holds degrees in Healthcare Management, Nutritional Sciences, as well as an MBA. Amy leads PHA’s Veggies Early and Often initiative and Healthy Hunger Relief efforts.
Amy is a citizen of the Muscogee Nation, a Seminole descendent, and is Tiger Clan. She is one of the few Native Registered and Licensed Dietitians in the U.S. Her work has been featured in The Curbside Chronicle, Oklahoma Women’s Journal, and The Digest, a Dietetic Practice Group of the Academy of Nutrition and Dietetics.