--- title: 14 Healthy Food Staples You Should Keep in Your Kitchen description: Keep your kitchen stocked with these healthy foods staples for optimum nutritional health. image: https://info.totalwellnesshealth.com/hubfs/homemade-healthy-layer-salad-in-mason-jar-on-a-wooden-background_1220-785.jpg --- ** ** - [Contact Us ](https://www.totalwellnesshealth.com/contact-us/) - [Work for Us ](https://totalwellnesshealth.com/job-openings/) - [Contractor Login ](https://login.totalwellnesshealth.com/) [![TotalWellness](https://info.totalwellnesshealth.com/hubfs/TotalWellness_July2019%20Theme/images/about-mantle-1.svg) ](https://www.totalwellnesshealth.com) [![TotalWellness](https://info.totalwellnesshealth.com/hubfs/TotalWellness_July2019%20Theme/images/about-mantle-1.svg) ](https://totalwellnesshealth.com) ** ![BlogH-01](https://info.totalwellnesshealth.com/hs-fs/hubfs/BlogH-01.png?width=1500&name=BlogH-01.png) # 14 Healthy Food Staples You Should Keep in Your Kitchen Posted by [Robyn Whalen](https://info.totalwellnesshealth.com/blog/author/robyn-whalen) on Thu, Apr, 06, 2017 - [Tweet](https://twitter.com/share) Switching to healthier eating habits may involve re-stocking your kitchen, and it may be difficult to know where to start. By focusing on healthy food staples, you can keep your grocery list simple and feel confident that healthy nutritional choices will always be readily available.![Healthy Food Staples ](https://info.totalwellnesshealth.com/hs-fs/hubfs/homemade-healthy-layer-salad-in-mason-jar-on-a-wooden-background_1220-785.jpg?width=401&name=homemade-healthy-layer-salad-in-mason-jar-on-a-wooden-background_1220-785.jpg) Keeping your kitchen stocked with healthy food staples will encourage you to choose nutritious foods throughout the week and help you steer clear of any poor nutritional choices. # **Healthy Food Staples ** **Quinoa.** This whole grain is so versatile! You can eat quinoa for breakfast, lunch, or dinner – as a main dish or side. Quinoa is incredibly nutritious – it’s loaded with fiber, protein, iron, and various antioxidants. Best of all, quinoa is sure to keep you feeling full and satisfied. Check out some recipes [here](http://www.health.com/health/gallery/0,,20842245,00.html/view-all). **Sweet Potatoes.** This healthy food staple is popular for a reason – they are as delicious as they are nutritious! Sweet potatoes come naturally loaded with vitamin C, B vitamins, potassium, and beta-carotene. They are also known to help reduce stress and relieve inflammation. Check out some recipes [here](http://www.delish.com/cooking/g3753/healthy-sweet-potato-recipes/). **Plain Greek Yogurt.** You can use Greek yogurt in so many different ways! Top with fresh fruit for a nutritious breakfast or use it as a substitute for healthier recipes – like dips, dressings, and desserts. Greek yogurt is a great source of both protein and probiotics. Check out some recipes [here](https://www.buzzfeed.com/deenashanker/get-me-to-the-greek?utm_term=.nyOzY0yYm#.rsBvWzrWN). **100% Whole Grain Pasta.** Can anyone live without pasta? Whole grain pasta is rich in nutrients and makes an easy, filling meal. The complex carbs found in whole grain pasta serve as a great source of energy and promote muscle health. Whole grain foods have also been shown to reduce the risks of heart disease, diabetes, and cancer. Check out some recipes [here](http://www.eatingwell.com/recipes/18997/main-dishes/pasta/whole-grain/). **Lean Meats.** Whether it’s chicken, beef, or turkey, lean meats are an excellent source of protein. When prepared healthily (no frying!) and paired with other nutrient-rich foods like fresh veggies, lean meats contribute to a great dinner that is low in fat and calories. Check out some recipes [here](http://www.delish.com/cooking/nutrition/g3209/healthy-high-protein/). **Eggs.** Containing an incredible array of nutrients, eggs have earned their right to be considered one of the world’s healthiest foods. Eating eggs regularly will raise your HDL (good cholesterol) levels, which can reduce your risk of various diseases. Remember that almost all of the nutrients are contained in the yolk – so no need to limit yourself to egg whites. Check out some recipes [here](http://www.eatthis.com/healthy-egg-recipes).    **Avocado.** Rich in healthy fats, fiber, and potassium, the avocado is a heart-healthy food that can be used to create many different dishes. Avocado lovers can enjoy many benefits such as lower cholesterol and triglyceride levels. Check out some recipes [here](http://greatist.com/health/39-deliciously-unexpected-healthy-avocado-recipes). **Coconut Oil. **Coconut oil is a great choice for cooking. Rich in natural saturated fats, coconut oil can help raise good cholesterol while lowering bad cholesterol. Cooking with coconut oil regularly can also help reduce your risk of heart disease. Check out some recipes [here](http://www.shape.com/healthy-eating/cooking-ideas/10-tasty-coconut-oil-recipes).   **Brown Rice.** High in fiber, brown rice promotes weight loss and helps prevent against a wide range of diseases. It’s a great base for a healthy, nutritious meal. Better yet, brown rice is relatively [inexpensive](https://info.totalwellnesshealth.com/blog/16-tricks-for-eating-well-on-a-budget) and incredibly simple to make. Check out some recipes [here](http://www.huffingtonpost.com/2015/02/13/brown-rice-recipes_n_6670800.html). **Beans.** Loaded with fiber and iron, beans are great for digestion and can help lower cholesterol. Beans have been shown to help regulate blood sugar, and they also provide your body with a great source of B vitamins. Check out some recipes [here](http://www.eatingwell.com/recipes/18236/ingredients/beans/). **Spinach.** Known as a superfood, eating this leafy green regularly will provide a multitude of nutritional benefits. Spinach is low in calories and provides substantial amounts of vitamins and minerals. It’s even great for your skin, as it increases the production of collagen. Check out some recipes [here](http://www.eatingwell.com/recipes/21674/ingredients/vegetables/greens/spinach/).   **Salmon.** This delicious fish definitely deserves a permanent spot in your fridge. A diet rich in salmon will give your body the Omega-3 fatty acids that it needs to promote optimum heart health. It is also one of the few available dietary sources of vitamin D. Check out some recipes [here](http://www.delish.com/cooking/g2039/salmon-recipes/).   **Almonds.** Almonds are great for snacking or for topping yogurt and salads! Almonds promote heart health with their healthy fat content. They are also loaded with magnesium, which has been shown to help prevent heart attacks and high blood pressure. Check out some recipes [here](https://www.popsugar.com/fitness/Healthy-Almond-Recipes-28859157). **Fruit and Veggies.** Whether frozen or fresh, always keep your kitchen stocked with your favorite fruit and [veggies](https://info.totalwellnesshealth.com/blog/eat-your-way-to-health-and-happiness-free-printable-calendar). The health benefits of eating [fruits and veggies](https://info.totalwellnesshealth.com/blog/bid/355276/How-to-Get-More-Fruits-and-Veggies-Into-Your-Diet) are too good to pass up. Both provide you with an energy boost and reduce your risk for heart disease, obesity, and diabetes. Check out some recipes [here](http://www.fruitsandveggiesmorematters.org/main-recipes). Try keeping your kitchen stocked with these foods for optimum nutritional health. Many of these foods are versatile and can be prepared in different ways to keep you from getting bored and reaching for junk food instead. What healthy foods do you always keep on hand? Feel free to share in the comment section below! [![Sugar Challenge ](https://no-cache.hubspot.com/cta/default/182473/4c8e958d-369a-4997-a364-68a2f6ef60bc.png)](https://cta-redirect.hubspot.com/cta/redirect/182473/4c8e958d-369a-4997-a364-68a2f6ef60bc) Image created by Valeria_aksakova - [Freepik](http://www.freepik.com/free-photo/homemade-healthy-layer-salad-in-mason-jar-on-a-wooden-background_1013938.htm) Topics: [Healthy Workplaces](https://info.totalwellnesshealth.com/blog/topic/healthy-workplaces) ![EWBHeader](https://info.totalwellnesshealth.com/hs-fs/hubfs/EWBHeader.png?width=450&name=EWBHeader.png) ### Subscribe Here! 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