Healthy Kitchen Foods

Keep these items stocked, and a nutritious snack or meal will always be at-hand.

When it comes to eating healthy, you need to set yourself up for success. A kitchen filled with cookies and chips, for example, won’t encourage you to reach for that piece of fruit instead. Be smart by stocking up on these nine healthy items that keep for a while and will help you whip up a healthy meal no matter how time-pressed you are.

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Baby Spinach-
Toss a handful or two of these nutrient-rich leaves into almost any meal, from smoothies to soups to pastas. You won’t really notice the taste, but since the leafy green is packed with iron, magnesium, vitamin A, vitamin K, and more, your body will thank you.

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Chia Seeds –
Add a tablespoon of these tiny black seeds to your breakfast smoothie or bowl of oatmeal for an energizing start to your day. When mixed with liquid, the tiny black seeds swell up, which helps you feel fuller longer, as does the fact that chia seeds are an excellent source of fiber and protein. They are also great in homemade energy or protein bars or granola too.

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Fruit –
Easy-to-eat fruits make for a convenient snack when you’re ravenous and ready to reach for anything. Keep fruits like apples, bananas, pears, and oranges stocked in your kitchen so you can grab a healthy and portable snack whenever hunger strikes.

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Greek Yogurt –
Whether you’re enjoying it with a few fresh toppings or using it as a cooking substitute to cut calories (try it instead of sour cream, butter, mayonnaise, and more), Greek yogurt is a healthy fridge essential.

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Lemon –
Squeeze it in your water, on top of your salad, or into your tea. Having a lemon or two on hand is an easy way to add dimension to your home-cooked meals. I make a lemon chicken and a marinade using lemon with olive oil to pour over my quinoa or pasta. So yummy!!

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Nuts –
While they may be high in calories, a handful of nuts helps keep you full, and many give you a much-needed dose of heart-healthy omega-3s. Make sure your nut habit is a healthy one.

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Protein Powder –
If you’re trying to lose weight, getting enough protein to build strong muscles should be just as important as the time you spend in the gym. Adding a scoop of protein powder to smoothies, baked goods, and more will help you up your protein intake for the day without overthinking it. Whether you’re gluten-free, vegan, or lactose intolerant, there are protein powder picks for every diet.

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Quinoa –
A healthy diet includes many types of whole grains, but keeping a bag of quinoa in your cupboard is always smart. The versatile grain cooks up quickly for a hot dinner, while leftover quinoa blends well with almost any salad to keep you satisfied during lunch.

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Spices –
A well-stocked spice rack can cut your dependence on salt and sugar to flavor your food. Add immune-boosting, blood-sugar-regulating cinnamon to your coffee, for example, or a sprinkle a teaspoon of anti-inflammatory turmeric into your hearty dinners.

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Olive Oil –
Contains polyphenols that help promote heart health. Also, high in monounsaturated fatty acids (good fats). It’s great for cooking, salad dressings or marinades.


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