A Dietitian’s Favorite Kitchen Staples
A Dietitian’s Favorite Kitchen Staples
For many, a huge barrier to practicing healthy habits is maintaining a kitchen environment supportive of health goals. For example, if a health goal states, “I would like to prepare a plant-based meal every Monday night for Meatless Monday,” then plant-based ingredients such as legumes, vegetables and spices need to be stocked in the kitchen to cook that meal. Some simple, but thoughtful, planning of the staple items in the kitchen, including the pantry, freezer and countertop, can support health intentions. Kitchen staples will vary based on preferences, budget and cultural traditions; this list is a good starting point, but make it your own.
Pantry Items
Pro tip: with all pantry items, look for “no salt added” or “low-sodium” options. Learn more tricks to reduce salt intake.
Canned legumes - beans, lentils (black, brown)
Dried legumes - beans, lentils
Canned fish (lowest mercury options) - canned light tuna, salmon, sardines, Atlantic mackerel
Broths
Tomato products (sauce, paste)
Plant milks (coconut, soy, hemp, oat, etc.)
Flavor boosters (spices, dried herbs, oils, vinegars)
Whole grains and whole grain products (bread, oats, quinoa, brown rice, wild rice, tortillas, whole wheat flour, pasta)
Nuts, seeds and nut/seed butters
Frozen Goods
Vegetables - broccoli, green beans, cauliflower, squash
Fruit - berries, tropical (pineapple, mango, pitaya)
Proteins - fish, meats, tofu, tempeh, edamame
Like other kitchen staples, household choices of fresh ingredients such as vegetables, fruit and dairy products differ based on taste, budget and traditions, as well as season. Consider a few easy, nutritious meals that everyone in the home loves and make an effort to have those ingredients stocked most of the time.
Favorite meals that incorporate common kitchen staples include:
