an organized cabinet of long lasting foods
Throwing together a quick, nutritious meal requires a well-stocked kitchen. However, many popular healthy foods are highly perishable, and much be used within a few days, causing you to though your food stores quickly and/or tossing food out. You can still keep a number of healthy, long-lasting staples in your pantry, freezer and fridge and use them to make nutrient-dense meals and snacks, even when you’re out of your typical go-to foods. 

Here are some healthy staples that you should always have on hand.


  • 1. Dried and canned beans and lentils
  • Not only does this healthy food last a long time but they are highly nutritious, offering an abundance of nutrients, fiber, magnesium, B vitamins and iron.

  • 2. Nuts, seeds and their butters
  • Nuts and seeds are nutritional powerhouse, providing healthy fats, filling protein, fiber and an array of vitamins and minerals.  

  • 3. Grains
  • Sticking to types like brown rice, oats, quinoa and others, are great when in a pinch. Grain-based dishes like salads, grain bowls, soups and pilafs make a great choice due their versatility and convenience. 

  • 4. Frozen fruit and vegetables
  • Buying these foods in frozen form allows you to always have nutrient-dense produce on hand. 

Having your fridge, pantry and freezer stocked with healthy foods can ensure that you always have ingredients on hand to prepare a healthy snack or home-cooked meal. Having these staples will make healthy eating easier and less stressful. 
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