Healthy Pantry Staples You Should Always Have on Hand

When you set out to change your eating habits, a properly stocked kitchen is one of the keys to success.

Stocking up on the right staples can help you save money, eat at home more often, prepare meals that are more nutritious, and most importantly, maintain your eating habits when your schedule gets busy.

We’ve compiled a list for the entire kitchen, from a healthy pantry to a well-stocked refrigerator and freezer. You can use this just like a shopping list when you go to the grocery store.

Start with a Healthy Pantry

Prepping healthy meals and snacks starts with your pantry. The following items build a well-rounded pantry.

Apple Cider Vinegar

Unpasteurized apple cider vinegar is a good ingredient to have on hand because it can add a lot of flavor to otherwise ordinary ingredients. It’s a chef’s favorite in homemade dressings and sauces. You can even add a splash to your drinking water.

Extra Virgin Olive Oil

Ever wonder why the Mediterranean diet is considered one of the healthiest? Olive oil is a key ingredient, as it’s high in monounsaturated fat (MUFA), also known as the “good fat”. MUFAs can help protect the heart by reducing the amount of LDL (“bad”) cholesterol. And it’s delicious — cold-pressed extra virgin olive oil is great in dressings and for drizzling over fish, meats, salads, pasta, and vegetables. Be sure to store it in a cool, dark, dry place with the lid tight. Heat, oxygen, and light are the main reasons oils go rancid.

Beans

Keep a few types in your pantry, like red, white, and black, to mention a few. Use them in salads, pasta dishes, or mix with grains to complement your favorite proteins. Beans are filling because they’re packed with both protein and fiber — one cup of garbanzo beans has about 15 grams of protein and 12 grams of fiber. If you’re concerned about BPA in canned foods, you can stock up on dried beans instead of canned. Dry beans are less expensive, don’t have any sodium added, and simply taste better.

Global Herbs and Spices

Every year, our exposure to the diverse cuisines of the world grows. Spices from around the globe are now in most grocery stores from zaatar and sumac to cardamom and paprika. Combined with classics like garlic, onion powder, and cinnamon, they can elevate flavor without adding calories, sodium, and fat. Dried herbs are also full of possibilities, adding flavor to stews, sauces, meats, dry rubs, and marinades. Nutritional yeast is a chef’s secret — it adds a cheesy flavor and depth to many vegan dishes.

Nuts, Nut Butters and Seeds

Nuts and nut butters are also a great source of MUFAs, along with protein and vitamin E. They’re great for snacking or sprinkling over salads, smoothies, and breakfast cereals. Our favorites include almonds, peanuts, cashews, Brazil nuts, hazelnuts, macadamia nuts, pecans, and pistachios. Chia and flax seeds are also high in healthy fats and soluble fiber. Nut flours like almond flour are a great gluten-free alternative to wheat flour.

Be mindful of the sodium content when shopping for nuts, nut butters, and seeds. Look out for raw or unsalted roasted varieties.

Whole Grains and Oats

Whole grains and oats are fiber-rich complex carbs that are perfect for quick, hearty meals.

Some examples include quinoa, bulgur, freekeh, and oats. (Fun fact: quinoa is one of the few plant-based proteins that contains all of the nine essential amino acids.) Sprouted whole-grain bread and tortillas are great alternatives to breads made from refined flours. The variety of whole-grain foods increases every year. For example, many stores now carry protein-fortified pasta made from both whole grains and legumes.

Bottled and Boxed Foods

We recommend having these bottled and boxed items in the pantry for quick, last-minute meals:

• Tomato sauce with no added sugars for pasta dishes
• Canned or boxed tomatoes (whole, pureed, or diced) for soups and stews
• Low-sodium chicken, beef, or vegetable broth
• Artichoke hearts in water
• Unsweetened applesauce for a quick snack
• Salsa to dip fresh veggies in
• Dark chocolate to satisfy your sweet tooth