How to Stock the Perfect Healthy Kitchen - SilverSneakers (2024)

Eating healthy is much easier when these 16 foods are always within reach.

When you’re trying to clean up your diet, having healthy foods within reach is essential. But being prepared doesn’t have to mean stocking an endless supply of apples and chicken breasts.

“Variety is important,” says Lindsay Yau, R.D.N. She’s a registered dietitian and board-certified specialist in obesity and weight management at Sharp Rees-Stealy Medical Centers in San Diego. Nutritionally, variety helps ensure that you get all the vitamins and minerals your body needs to stay healthy. And psychologically, variety helps make mealtimes more enjoyable and healthy eating more fun, Yau says. That translates to a better chance of sticking with healthy eating for the long haul.

It’s no surprise that your weekly grocery haul should include plenty of fruits, vegetables, whole grains, and lean proteins — both plant and animal sources. But within each category are foods that nutritionists love recommending to clients so that they’re always prepared when hunger strikes.

Here are 16 foods to keep on hand — including fridge, freezer, countertop, and cupboard items — to make sticking to a healthy diet a little easier.

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REFRIGERATOR

Food to Stock #1: Carrots

High in vitamin A and fiber — which can help fill you up and prevent blood sugar spikes — carrots are “nutrient-dense, versatile, easy, and convenient,” Yau says. That’s everything you want in a food when you’re trying to eat healthier.

Most people eat carrots in the form of raw sticks, maybe plunged into a bowl of hummus or as an alternative to chips alongside your lunchtime sandwich. Both are good options, but you can also enjoy roasted carrot “fries” (cooked in a little heart-healthy olive oil), ribboned carrot “noodles,” or pureed carrot soup. You can even buy shredded carrots and use them in place of potatoes in a breakfast hash. The healthy, high-fiber possibilities are endless.

Food to Stock #2: Pre-Washed Salad Greens

Salad greens are low in calories and high in vitamins, minerals, and water. That makes them especially helpful if you’re trying to lose weight. Eliminate the hassle of washing and drying greens by opting for the pre-washed versions of spinach, kale, romaine, watercress, or arugula. They all provide vitamins A, K, C, and B9 (folate), and minerals such as iron and potassium. (FYI: Iceberg lettuce is a less nutrient-dense salad green, so it’s more nutritious mixed with other greens.)

These and other “shortcut” items — such as pre-cut vegetables, shredded cabbage, and precooked, vacuum-packed beets — are great for making quick meals in a pinch or for bulking up a frozen entrée or any meal that’s light in the veggie department, says Lindsay Moyer, R.D.N. She’s a senior nutritionist at the Center for Science in the Public Interest.

Food to Stock #3: Cantaloupe

Another item that’s high in water and low in calories, this melon offers a sweet and satisfying way to pack in essential vitamins. For example, 1 cup of balled cantaloupe delivers more than 100 percent of the recommended daily value (DV) of vitamin A and more than 75 percent of vitamin C — all for just 60 calories.

In that same 1-cup serving, you’ll also get a decent dose of potassium, an electrolyte that helps regulate the heart and blood pressure by counterbalancing sodium.

Food to Stock #4: Eggs

“Protein is an important part of a balanced meal that helps us stay full for longer, and it’s also essential for maintaining lean muscle mass,” Yau says. The average egg delivers 6 grams, making eggs a protein powerhouse.

Eggs are also a great source of vitamin B12. This nutrient keeps nerve and blood cells healthy and protects against a type of anemia that can make you feel exhausted. That’s especially valuable when you’re trying to stay motivated to maintain a regular exercise routine.

And remember: Eggs aren’t just for breakfast. A hard-boiled egg adds heft to salads, while a fried egg is delectable atop roasted asparagus, sautéed kale, or a variety of other veggies.

Food to Stock #5: Low-Fat Greek Yogurt

A cup of low-fat Greek yogurt has about 22 grams of high-quality protein. That makes it an excellent ingredient for a satisfying meal or snack — especially if you’re a vegetarian. The tangy, creamy stuff also scores points for bone-building calcium and probiotics to support healthy digestion, Yau says.

Plain Greek yogurt can be a little bland, so try topping it with berries, nuts, and/or homemade granola. (Simply mix whole-grain oats with almonds and a little maple syrup. Set your oven to 325˚ F and bake until it’s the consistency you like — it should take about 30 minutes.) If store-bought granola is your only option, make sure it has fewer than 5 grams of sugar per serving.

More ways to use Greek yogurt: