19 food staples healthy people always stock in the pantry

This superstar veg is so versatile: add a can to pasta, chilli, or quick breads for extra creamy texture and a fast dash of nutrition.

Choose low-sodium versions (packed in water) when possible. It’ll cost you less than the fresh varieties but wild Alaskan canned salmon is just as good for you and both tuna and salmon boast low mercury levels. They’re also chock full of omega-3 fatty acids and loaded with protein.

Check out these things you never knew had an expiration date.

A great all-purpose staple for making pasta or homemade pizza. Choose a low-sodium variety. Plus, tomatoes are a proven cancer-fighting food.

Keen to grow tomatoes? Here’s how.

Green tea is filled with disease-fighting antioxidants. Use loose-leaf tea, which is more flavourful than bagged. Store in an opaque, dry, airtight container once opened. Use cold green tea to make a smoothie.

Read on to find out more the different types of tea.

Choose enriched whole-grain pasta, which has more iron, folic acid, and other B vitamins than whole wheat.

This is hands down the fastest-cooking whole-grain food, perfect for a busy weeknight. Cool fact: it swells in your stomach, which fills you up and makes it so we don’t eat as much of it as we otherwise would with other pastas.

Like all whole grains, barley is packed with the mineral magnesium, which may lower diabetes risk. In addition, it contains soluble fibre, which helps lower cholesterol and stabilise blood sugar levels.

Check out these easy ways to improve gut health.

These turn boring dishes into zestier ones – toss into a frypan of browned chicken with green peas and brown rice.

They’re a speedy way to add fibre and protein to salads, soups, wraps, and stews. Rinse beans first to wash off some of the sodium they’re packed in.

Read on for the link between complex carbohydrates and fibre.

Punch up the flavour of a stir-fry.

Because it contains a high proportion of monounsaturated fat compared with other foods, olive oil is a staple of the healthy Mediterranean-style diet.

Learn more about cooking oils: the good, the bad and the ugly.

These fibre-rich legumes are full of protein and don’t need to be soaked before cooking. Red lentils turn soft when cooked and are great for thickening soups. Green lentils hold their shape and are perfect for rice pilafs, salads and soups.

A whole grain that has about four times more fibre and magnesium than white rice. Have you ever tried eating brown rice as part of a healthy breakfast? You totally should!

Not sure about the different types of rice? Here’s an explanation.

Sprinkle it over yoghurt and add a diced apple or berries for a nutritious breakfast. Look for brands with less than three grams of fat per serving.

Check out these healthy breakfast ideas to start each day right.

This gluten-free whole grain is a complete protein. Make quinoa salads with veggies and nuts.

Here are some tips to living the gluten-free way.

Bran is one of the best sources of fibre, perfect for an energising breakfast that will keep you full all morning. Additionally, it’s been shown to lower your risk of heart disease and keep blood sugar steady to ward off cravings for sweets.

Find out which are the best foods for your heart.

A healthy unsaturated fat with protein, vitamin E and folate, peanut butter (in moderation) is a great condiment for fruit or crackers. Pair a tablespoon with an apple or spread it on a whole-wheat tortilla, add some banana slices, and roll up.

Find out which are the healthiest nuts you can eat.

Studies find that people who eat oatmeal on a regular basis are more likely to maintain a stable weight and healthy cholesterol levels.  In one study of memory and concentration, oatmeal eaters performed 20 per cent better than those who had sugary cereal for breakfast. Packets make for a great, in-a-hurry breakfast.

They put the kick in your vegetarian chilli and the yum in your omelettes. Use them lavishly to add flavour (especially in lieu of salt). Cinnamon, cayenne, cloves, nutmeg, garlic, ginger, and so many more boast amazing health benefits, including lowering inflammation and blood sugar levels.

Sign up here to get Reader’s Digest’s favourite stories straight to your inbox!

Source: RD.com