There’s no wonder that the best foods that you should have at home are, of course, nutritious foods. On the other hand, many known healthy foods are highly perishable and must be consumed within a few days, leading many home cooks to deplete their food supplies rapidly.

Even if you’re out of your usual go-to ingredients, you can keep a variety of nutritious, long-lasting staples in your pantry, freezer, and fridge and use them to make nutrient-dense meals and snacks. The foods mentioned below should be readily available in your homes.

Lentils

Beans and lentils are among the most nutritious foods available. Furthermore, dried and canned beans and lentils have a long shelf life, making them an excellent non-perishable meal to keep on hand.

Lentils are a healthy source of protein, fiber, magnesium, and potassium. However, it usually takes a long time to cook. If you want to make a healthier snack, then you can use lentils. All you have to do is put a jar of sprouted lentils in a lunchbox or picnic basket and season it with chili powder or pepper.

Nuts

Nuts that haven’t been salted are an excellent all-arounder because they’re high in essential fatty acids, calcium, vitamins, and minerals. Snack on nuts in between meals, add them to a smoothie or your morning oatmeal or use nut butter to add to sauces. 

Furthermore, it has been shown that eating a handful of nuts a day can help prevent chronic diseases like cancer, respiratory diseases, and diabetes. Nuts and seeds are dietary powerhouses, offering heart-healthy fats, satiating protein, fiber, and a wide range of vitamins and minerals.

Eggs

We all know that eggs contain so many vitamins, and it also includes essential amino acids that will surely give you the nutrients that you need to have a healthy body. Eggs are highly flexible, making them a must-have on every safe grocery list. If you consume this high-protein food as part of a salad for lunch, you’ll almost certainly stop afternoon hunger.

In addition to that, eggs are a nutrient-dense food that can be consumed at any time of day. They’re high in protein and almost every vitamin and mineral your body needs to survive, which is why they’re known as nature’s multivitamin.

While eggs are perishable, they can be kept in the fridge for up to 5 weeks. To up the protein content, make a nutrient-dense veggie omelet or add a fried egg to oatmeal, salads, or vegetable dishes.

Green Tea

Green tea should also be on your healthy shopping list. It’s a good source of flavonoids (catechin), which have antioxidant properties. Like in coffee, green tea has caffeine, but it has a weaker, more gradual, and longer-lasting effect. If you’re looking for a caffeine boost, but coffee makes your heart race, green tea may be a good option. Give it a shot and see what happens.

Oily fish

Omega-3 fatty acids found in oily fish have been shown to reduce inflammation and the risk of heart disease, cancer, and arthritis. Both white and oily fish contain lean protein. Vitamins A and D are also abundant in them.

Fish such as salmon, trout, mackerel, herring, sardines, and anchovies belongs to what we call oily fish. Also, they are a good source of vitamins A and D.

Onion and Garlic

Onion and garlic are a staple in some household. These two are essential for adding flavor to the food you eat, so a balanced, fresh diet would be nearly impossible to imagine without it.

Essential oils and sulfur-containing compounds are found in onions. As a result, they are a herb and a medicinal plant: Sulfides are phytonutrients that are said to have many health benefits. It is expected to lower the cancer risk and protect you from bacterial diseases if you eat them regularly. Garlic contains sulfides at all times.

Oats

Oats are one of the world’s healthiest grains. It is a gluten-free whole grain that is high in vitamins, minerals, fiber, and antioxidants. Like legumes, it is high in fiber and has a low glycemic index, which means that the blood sugar levels increase moderately and steadily after consuming them. As a result, you can feel fuller for longer. 

Some other health benefits of oats include weight loss, lower blood sugar levels, and a lower heart disease risk. Also, there is a lot of variety in oats that you can enjoy every day.

Yogurt

Yogurt is an excellent protein source. Stick to plain yogurt instead of the sweetened fruit yogurts at the store—this aids in reducing sugar and calorie intake. Plain yogurt is also a probiotic, as it contains live bacteria that aid in gut flora optimization. Make a post-workout smoothie with yogurt, or eat it for breakfast with berries and oats.

Green Leafy Vegetables

We all know how healthy vegetables are and how they benefit our bodies, so having them in our homes is essential. Make sure to include fresh leafy vegetables such as spinach, kale, and arugula in your diet.

To keep things interesting, switch up the preparation methods: from green smoothies to salads, pasta to curries. Leafy vegetables are high in nutrients, and, most importantly, they help fill out a meal. That way, you’ll be satisfied without consuming too many calories.

Chicken

Chicken is low-cost, high-nutrient meat. Chicken that has been raised outdoors is an excellent source of protein.

However, it’s important to remember that the way chicken is prepared and cooked affects its nutritional value. It means that people should consume deep-fried chicken in moderation and often remove the skin before eating. Saturated fat is abundant in chicken skin.

Takeaway

Incorporating these foods into one’s diet may have significant health benefits. Also, people can, however, eat a well-balanced diet that does not rely solely on one form of food. It would help if you remembered that getting a treat everyone in a while not affects their overall health as long as they consume nutrients in a regular and varied manner.