Eight staples, and what to look for on each.

Staples

• Peanut butter

  Look for

  Peanuts, and maybe salt.

  Watch for

  “Natural” versions can still contain added oils such as palm oil, and sugar.

• Rolled oats

  Look for

  Whole grain oats, as the only ingredient.

  Watch for

  If you avoid gluten, oats can be cross-contaminated in processing. Look for a certified gluten-free label.

• Canned tomatoes

  Look for

  Tomatoes, maybe salt, citric acid, and calcium chloride.

  Watch for

  Sodium varies widely between brands. “No salt added” is worth comparing.

• Broth or stock

  Look for

  The sodium line on the Nutrition Facts panel.

  Watch for

  “Low sodium” is a defined claim: 140 mg or less per serving. “Reduced sodium” only means at least 25% less than the regular version.

• Yogurt

  Look for

  The “Added sugars” line.

  Watch for

  Flavoured yogurts can carry a lot of added sugar. A “live and active cultures” seal is an industry program, not a federal rule.

• Bread

  Look for

  “Whole wheat flour” or another whole grain first.

  Watch for

  “Wheat flour” on its own usually means refined flour. Brown colour isn't evidence of whole grain.

• Maple syrup

  Look for

  Maple syrup, and nothing else.

  Watch for

  “Pancake syrup” or “table syrup” is usually corn syrup with flavouring.

• Olive oil

  Look for

  A harvest or best-by date, and a dark bottle or tin.

  Watch for

  Oil degrades with light, heat and time. Older oil loses flavour whatever the label says.

Tested picks