8 Pantry Staples Nutritionists Always Keep on Hand

Shelf-stable foods play a crucial role in maintaining a healthy diet. They provide a reliable source of nutrients, especially when fresh produce is not readily available. According to Real Simple, nutritionists recommend stocking up on versatile pantry staples that can be used in a variety of meals. These items not only offer nutritional benefits but also contribute to overall health goals such as sustained energy and nutrient intake.Furthermore, these pantry staples are easy to store and incorporate into meals, making them accessible for all cooking levels. As EatingWell suggests, having a well-stocked pantry with high-protein foods can help ensure balanced meals, even on the busiest days.

Canned Beans as a Versatile Protein Source

Canned beans are a nutritionist-approved pantry staple due to their high fiber and plant-based protein content. According to EatingWell, these attributes make beans valuable for heart health and satiety. They come in a variety of options, such as black beans or chickpeas, allowing for a diverse range of meal ideas like bean salads or soups.Real Simple emphasizes the role of canned beans in quick, balanced dishes. They also provide storage tips to maximize pantry utility, such as keeping beans in a cool, dry place and using them within a year of purchase for optimal freshness.

Lentils for Fiber-Rich Meals

Lentils are another low-fat, high-protein staple that nutritionists recommend for a well-stocked pantry. EatingWell highlights their role in supporting digestive health. Whether dried or canned, lentils can be easily rinsed and prepared without added sodium, making them a healthy addition to meals.Real Simple suggests simple recipes like lentil soups or curries, showcasing their adaptability in vegetarian diets. They also provide tips on how to properly store lentils to maintain their nutritional value and freshness.

Nuts and Seeds for Healthy Fats

Nuts and seeds, such as almonds and chia, are nutrient-dense foods that nutritionists keep on hand for snacks and toppings. Real Simple focuses on their high content of omega-3s and antioxidants, which contribute to overall health. They also provide ideas for incorporating these pantry staples into energy bars or salads for sustained energy.EatingWell discusses the importance of portion control with these high-protein foods to prevent overconsumption while boosting meal nutrition. They also highlight the versatility of nuts and seeds, which can be added to a variety of dishes for an extra nutritional boost.

Canned Fish for Omega-3 Boost

Canned tuna or salmon are convenient sources of lean protein and essential fatty acids. According to EatingWell, nutritionists favor these pantry staples for their role in supporting brain and heart health. They also provide recipe ideas like tuna salads or fish cakes, highlighting the low-prep benefits of canned fish.Real Simple advises on choosing low-mercury, sustainably sourced options for regular use. They also offer storage tips to ensure the freshness and quality of canned fish, such as keeping them in a cool, dry place and using them within a year of purchase.

Oats for Whole Grain Goodness

Oats are a staple that nutritionists stock for breakfasts and baking due to their soluble fiber content, which aids in cholesterol management. Real Simple provides examples of meals like overnight oats or granola, tying into protein-enhanced versions for a balanced diet.EatingWell touches on the availability of gluten-free varieties and provides tips for long-term storage to maintain freshness. They also highlight the versatility of oats, which can be used in a variety of dishes from breakfast to dessert.

Quinoa as a Complete Protein Grain

Quinoa is a complete protein grain with all essential amino acids, making it ideal for nutritionists building diverse pantries. EatingWell suggests uses in grain bowls or pilafs, emphasizing its quick-cooking nature. They also discuss rinsing techniques to remove bitterness and bulk-buying for cost savings.Real Simple provides additional recipe ideas and storage tips for quinoa, highlighting its versatility and nutritional benefits. They also recommend opting for pre-rinsed quinoa to save time and ensure optimal taste.

Peanut Butter for Nutrient-Dense Spreads

Natural peanut butter is a go-to for nutritionists due to its healthy fats and protein content. EatingWell explores its use in smoothies and sandwiches, while also considering allergy considerations. They recommend opting for no-added-sugar versions to align with clean eating.Real Simple provides additional recipe integrations like energy bites, showcasing the versatility of peanut butter. They also offer storage tips to maintain freshness and quality, such as keeping it in a cool, dry place and using it within a year of purchase.

Whole Grain Pasta for Balanced Carbs

Whole grain pasta provides sustained energy through complex carbs and fiber, making it a staple that nutritionists stock for family meals. Real Simple includes high-protein pasta variations and simple sauce pairings, while also covering shelf life extension and portion guidelines for nutritional balance.EatingWell emphasizes the benefits of whole grain pasta, including its role in supporting heart health and aiding in weight management. They also provide tips for storing pasta to maintain its freshness and quality.