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Healthy Eating Tips and Recipes

Healthy Pantry Staples Checklist

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It’s easy to put together a quick, well-balanced meal when your pantry is stocked with a few healthy staples.

  • Extra virgin olive oil. Aromatic olive oil is high in healthy monounsaturated fat and antioxidants. Extra virgin olive oil maintains many nutrients and has a stronger flavor because it’s processed without high heat, bleach or chemicals.
  • Vinegar. A small amount of vinegar can add significant flavor to a variety of dishes with very few calories and little to no fat.
  • Canned tuna. Canned tuna is convenient, inexpensive, and healthy—it’s high in protein and vitamin D and can be a good source of omega-3 fatty acids. Look for tuna packaged in water to avoid extra calories and fat.

    Related: Tuna Sandwich, 4 Ways

  • Canned tomatoes. Tomatoes are not only rich in flavor, they’re also full of the cancer-fighting antioxidant lycopene. Whether you choose whole, chopped, crushed, or pureed canned tomatoes, look for no-salt-added or low-sodium versions.

    Related: The Best Ways to Use Canned Tomatoes 

  • Oatmeal. The nutrients in steel-cut and old-fashioned oatmeal help manage cholesterol and prevent heart disease. Thanks to oatmeal’s high fiber content, it will also keep you satisfied for hours.
  • Whole-wheat pasta. Whole-wheat pastas can have nearly three times as much fiber as regular spaghetti. Since the taste can be quite pungent, the noodles are best paired with a strong flavor such as garlic and pesto.

    Related: Healthier Pasta Choices

  • Brown rice. Brown rice is a healthier alternative to its white counterpart because it retains the bran and the germ, which have an abundance of nutrients. Plus, it doesn’t contain wheat, making it a great choice for people with gluten intolerance.
  • Whole-wheat flour. Whole-wheat flour contains fewer calories and carbs, but packs more protein, calcium, insoluble fiber (fiber that helps promote healthy digestion), and other nutrients than its white counterpart.
  • Barley. The pearl or quick-cooking variety of this high-fiber cholesterol fighter makes a simple and nutritious addition to a weeknight dinner.
  • Quinoa. Although it cooks like a grain, quinoa is actually an herbaceous plant. Since it’s a complete protein, meaning it contains all nine essential amino acids, it provides a boost of energy and will satisfy hunger the same way meat would, sans the fat or cholesterol.

    Related: Easy Quinoa Recipes

  • Lentils. This healthy legume is low in fat and packed with protein and fiber. Brown lentils, the least expensive variety, cook quickly and make great additions to soups, stews, and salads.
  • Dried beans. For the healthiest (and most affordable) option, choose dried beans. If you’re looking for a convenience item, select canned beans with no salt added or make sure to rinse them well before using.

    Related: The Magic of Beans

  • Nuts. The large amount of protein, fiber, calcium, and other nutrients make nuts a delicious, energy-boosting snack. Look for walnuts, an unexpectedly good source of omega-3 fatty acids; pistachios, which are rich in monounsaturated fatty acids thought to benefit blood vessels; and almonds, a heart-healthy choice packed with more fiber and protein than any other nut.

    Related: Common Types of Nuts

  • Peanut butter. Opt for all-natural peanut (or other nut) butter, which has a high level of protein and monounsaturated fats. For the most nutritional choice, pick the spread containing just two ingredients—nuts and salt.

    Related: The Best Natural Peanut Butter

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Did we forget anything on this checklist? What would you add?

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