Contributed by: Healthians Team


A well-stocked kitchen is important to prepare a healthy meal quickly. But because many common wholesome foods are perishable and used before their expiry, many pantries run out of their food stores. 

Even if you run out of your usual go-to foods, you can still produce nutrient-rich meals and snacks by using a variety of nutritious, long-lasting staples that you can store in your fridge, freezer, and pantry. 

An ordinary diet contains a lot of carbs and also includes proteins. The digestion of carbohydrates is simple.

However, a large portion of our diet consists of staple foods. They provide a sense of fullness without adding too much burden on the digestive system. 

Here are the 6 best staple foods that you should always keep in stock for a healthy and fitter you: 

Nuts, seeds, and healthy butter

Nuts and seeds are rich in healthy fats, protein, fibre, as well as vitamins and minerals. 

These nuts and seeds have a longer shelf life and are healthier than packaged butter. They can be added to salads, yoghurt, and porridge.

Nuts and seeds are a great addition to smoothies or may be eaten as a snack with fruits and veggies.


Beans are a nutrient-rich food that includes zinc, iron, potassium, and folate in addition to high-quality protein. They are low in fat and high in fibre. To fulfil nutritional requirements, beans can be used as a portion of food.

Great Northern beans, pinto beans, black beans, kidney beans, garbanzo beans, black-eyed peas, split peas, and lentils are examples of dry beans, which are the mature form of legumes.

They can also be frozen for up to six months, which helps you to stock them for a long time.


One of the most adaptable foods, eggs can be eaten at any time of the day. They are abundant in vitamins and minerals that you require in addition to being high in protein. They are among the most nutritious and the simplest to prepare. 

One egg-based lunch provides you with all the nutrients you require and be ready in just a few minutes.

Always have eggs handy as you can make amazing recipes from them to beat the confusion of what to cook?

Frozen fruits and vegetables

Berries and greens are two examples of the many perishable fresh fruits and vegetables. But by purchasing these items frozen, you may always have a supply of produce that is high in nutrients.

Frozen fruits and vegetables are a healthy and practical freezer staple since their micronutrient content is equivalent to that of fresh food from a nutritional standpoint. 

Similarly, you can add fresh berries, frozen berries in oatmeal, smoothies, baked goods, and yoghurt parfaits to provide natural sweetness.


Grain-based foods like salads, grain bowls, soups, and pilafs are excellent options when you’re in a hurry to make something healthy and yummy at the same time.

Depending on the variety, grains such as spelt, brown rice, amaranth, bulgur, oats, and quinoa can be stored at room temperature without causing harm for months to years, making them a wise choice to buy in bulk.

Consuming these grains may help prevent diseases like heart ailments and some malignancies, since, grains are a great source of fibre and micronutrients including B vitamins, manganese, and magnesium.

Keep an adequate amount of grains packed in your pantry.

Herbs and spices

To make a flavourful dish adding spices and herbs is a must. It’s paramount to have a well-stocked herb and spice shelf in your pantry.

When you’re stuck on a recipe, spices and herbs may help lift the flavour of your food.

Additionally, including dried herbs and spices in your diet can benefit your health in a number of ways.

The health benefits of turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin are outstanding, and they may all help to decrease inflammation and lessen your chance of contracting certain diseases.

Final thoughts

Keeping your pantry or kitchen full of nutritionally rich staple food will always guide you in making the best healthy dishes without any hassle.

It is important to have proper amounts of staple food that can help you cook easy, tasty, and healthy home-cooked meals. 

Here we have suggested to you some of the essential staple foods that you should have fully stocked so that you never run out of cooking healthy.

Once you develop of stocking good staples you will realise that you have more options for healthy meals now.

Moreover, you should also frequently opt for health screening. It provides you with vital insights into your health, allowing you to take necessary measures to improve it.

Book The Full Body Health Checkup Today!