Cooking at home is the single best way to eat healthier food; it reduces salt and unhealthy fat intake dramatically and helps you enjoy more fresh, seasonal produce. As a nutritionist, I always recommend to my clients that they try to prioritize cooking over takeout when possible, as it can have positive effects with both weight loss and staying healthy in general.
Whether you’re just learning to cook or you’ve been cooking for a long time, you need certain commonly-used ingredients to be close by at all times. In this article, we’ll look at how to fill your pantry with the healthiest diet staples and what you can use each of them for. Let’s dive in!
How can a well-stocked kitchen set you up for success?
Whether you meal plan or don’t, a well-stocked pantry will keep you prepared to cook what you want at any time. Cooking at home is one of the best ways to eat healthier food, and having ingredients for a variety of meals always at hand makes cooking easier, meaning it also makes eating healthy easier.
What makes a food a “staple”?
A staple is something that can be used in many recipes and can be stored for a long time without going bad. It’s something you can always reach for when you’re cooking, something you know the flavor of and how it will affect the other flavors in your dish.
13 healthy diet staples to always keep in the kitchen
Olive oil
Olive oil is a common cooking oil with a lot of health benefits. It’s a healthy fat, has anti-inflammatory properties, and lasts a long time in your pantry. It’s good both for pan-frying and oven-roasting, not to mention dressing salads.
Soy sauce
Soy sauce adds punchy flavor to absolutely anything, from eggs to chicken to vegetables. It’s used in most Asian recipes, but it can also level up almost any dish, Asian or not. Use in moderation – it’s powerful! If you’re allergic to soy, fish sauce or coconut aminos provide a similar flavor boost.
Canned or frozen vegetables
Fresh, seasonal produce is always better than frozen, but for times when you run out (or nothing is in season), it’s a good idea to have a stock of frozen or canned veggies to fall back on.
Beans
Beans last for years in the pantry. Combined with rice, they make a healthy meatless meal, and they’re high in protein. Experiment with different bean recipes to find your favorite kinds, and stock up on those varieties.
Brown rice and/or quinoa
Rice is another staple that lasts a very long time in the pantry. Quinoa is very similar to rice — it also stores very well, and it is a complete protein source for vegetarians and vegans.
Eggs
Eggs aren’t typically considered a “staple” since they’re perishable and stored in the fridge, but they can actually last over a month. They’re a low-fat, high-protein food that can be prepared dozens of ways, and they’re part of many recipes.
Frozen fish
Unlike many vegetables, fish doesn’t lose its nutritional value when frozen, so it’s a great idea to keep a few fillets in the freezer for times when you’re out of other ideas. Remember, though, cooking frozen fish takes much longer than fresh.
Oats
Oats are high in both protein and fiber, making them a great choice for breakfast. They’re also used in some baking and cooking, and they have a shelf life of about a year.
Frozen fruit
Unlike vegetables, you don’t typically just thaw frozen fruit and eat it as-is. However, it makes a fantastic addition to smoothies, and it’s easy to store a few varieties to add interest. If you regularly make smoothies and protein shakes, this is a no-brainer.
Nuts
Nuts are highly nutritious and can be used in baking, on salads, or just as a snack. You don’t have to have a stockpile of every kind of nut; you should figure out which types you like and forget the rest.
Whole wheat flour
Flour isn’t the epitome of “healthy cooking,” but it can contribute. Most people shouldn’t cut out carbs entirely, and when you’re looking for healthy carbs, making your own baked goods with whole wheat flour is a great way to go. Whole wheat goes well with pancakes, muffins, and biscuits, plus it’s a great thickener for soups and sauces or breading for fish.
Honey
Honey is a healthy sweetener, and it doesn’t go bad, period. (It can crystallize, but just microwave it, and it will flow again.) Research has found that honey has antioxidant and antibacterial properties: “Flavonoids and polyphenols, which act as antioxidants, are two main bioactive molecules present in honey,” one scientific review states, along with an abundance of other health benefits (although some are less supported).
Vinegar
Vinegar is known for a few health benefits, including antioxidant and antimicrobial properties, as well as blood sugar stabilization. It keeps for a long time and can be used to spice up everything from soups to salads.
How to incorporate these staples into nutritious meals
Olive oil can be used in almost any recipe that calls for oil — if it’s less refined than extra virgin, it will have a lighter flavor and can even be used in baking. Soy sauce, vinegar, and tomato paste are staples that can help you add flavor and depth to any meal because if your food doesn’t taste good, what is even the point of cooking at home?
Some of the other options on this list, like frozen fish and vegetables, are options for when you haven’t gone to the store recently and you’re out of fresh food or out of ideas — the situation when, if you didn’t have a stockpile in your freezer, you might end up just eating out. Rice and beans, oats, and eggs can be regular parts of your meals, although you should try to always have extra.
Tips for stocking up without overspending
Keep an eye out for sales. As you get more comfortable with your stockpile and you learn what you use and how quickly you use it, you can buy several months’ worth of one item when you find a really good deal.
Stock up on one thing at a time. Don’t try to go out and build your pantry from scratch right away. Keep an eye out for what you use most, what you’re most excited to try, and what’s on a good sale, and buy those things first.
Frequently asked questions
What are the components of a healthy diet?
A healthy diet includes protein, carbs, healthy fat, and fruits and vegetables (which technically fall under the category of “carbs.”) You should always try to eat a variety of foods, especially fruits and veggies.
What are the three most healthy foods?
There are no single answers when it comes to the most healthy foods. A healthy diet involves variety. Some of the healthiest things on this list are olive oil, eggs, and nuts.
What is the healthiest food to eat every day?
You should try to eat some source of lean protein every day. For example, chicken breast, eggs, tofu, and Greek yogurt are all great options. Most of those aren’t staples that can be kept for a long time, though.
