The worldwide food transportation system allows us to keep eating as though it is perpetually spring and summer, even while our bodies — like all other living things — are responding to the rhythms of fall and winter, such as changes in light and temperature. As we put away the shorts, winterize the car, and have the furnace cleaned, are we making similar adjustments in our food purchasing and preparation? Being out of sync with the season contributes to many of the emotional and physical challenges we face during winter.

Restocking your pantry at this time of year can help bring you into seasonal alignment, as it helps you meet your body’s changing nutritional needs. This is key, because eating economically often boils down to having the right ingredients on hand to satisfy your hunger — healthfully and at home. A selection of seasonal staples can provide the basis for a variety of affordable meals. Even better bang for your buck if many of your choices are “superfoods” that rate high for nutrient-density and immune system support.

My top picks come mostly from the bulk aisle, and include: (1) dried split peas and beans for soups, and lentils and spices for dhal; (2) oats, nuts and sunflower seeds for granola and oatmeal; (3) canned wild Alaskan salmon and sardines; and, for immune support and cold care, (4) dried shitake mushrooms, dried wild blueberries, raw local honey, garlic, echinacea and sage.

Obviously your choices will depend on your personal tastes and your approach to food — whether you are vegan, omnivore, macrobiotic, etc. I tormented some nutrition educators by asking them to share only a few of their top choices for a winter pantry. Eric Sazer, an integrative nutritionist, said he would want “a large soup pot” and a lot of fresh vegetables and herbs that could be frozen. He also suggested coconut oil, nuts and “bags of whole grains — quinoa, brown rice, millet, amaranth and oats.”

Beth Netter, an M.D. who practices holistic medicine at the Center for Integrative Health and Healing in Delmar, also suggested an appliance — in her case, a juicer. Carrots, kale and wheat grass make nutritious juices. Beth emphasizes eating “living foods” that are “as close as possible to the ground.” Therefore, it’s good to “always have sweet potatoes, garlic, onions, lentils and potatoes around,” along with warming seasonings such as turmeric and curry. Naturally fermented vegetables, such as kim-chee and cabbage, are also good. For oils, she recommends olive and coconut.

Beth suggests several healthy items that are quick to prepare and thus might help us avoid the temptations of fast food: (1) quinoa, which is high in protein and combines easily with beans, steamed veggies and salad dressing for a nutritious meal; (2) organic falafel mix; (3) Imagine brand vegetable broth, which can be eaten plain or as a base for soup with added beans or pasta; and (4) organic almond butter. Beth views almonds as better than peanuts, high in calcium and great as a snack with bananas.

Besides the fresh vegetable juices, Beth would have Holy Basil tea in her pantry, as it has no caffeine, is a natural anti-inflammatory and is “a gentle and soothing stress reducer.” She also notes that people often leave foods on their shelves too long: We need to keep restocking the pantry to keep things closest to their vital state. As Beth puts it, “Food carries consciousness — you want to have the highest vibration of happiness” in your ingredients.

As we plan a pantry that can help keep us warm, nourished and happy during the coming season of shorter, colder days, Beth also offers this reminder to go beyond the ingredients: “Enjoy the cooking process and the warmth of your kitchen. Add candlelight, fires. Make it a living experience.”

Ruth Ann is planning a second column on this topic, and invites you to email her at ruthsmalley@earthlink.net with your favorite winter foods, along with tasty, economical ways of preparing them.