HealthLine

As a dietitian, I am aware that grocery purchasing can be intimidating and overwhelming for many individuals. Many of my patients, for instance, do not know where to begin in the grocery store or which foods to add to their cart.

In addition, it can be difficult to distinguish between foods that are truly healthful and those that should be avoided due to their often deceptive packaging and seemingly endless availability.

In this article, I discuss the fundamentals of healthy grocery shopping, including how to choose nutritious foods, construct a smart shopping list, and stock up to reduce the frequency of grocery shopping.

Before you go
While some individuals can go grocery shopping without a list or plan for the upcoming week's meals, the majority of shoppers require some form of strategy.

If you get easily distracted in the grocery store or don't know where to begin, bringing a grocery list or a weekly menu is a good idea.

Developing a nutritious grocery list
A shopping list is an indispensable aid for many consumers. It can aid in maintaining focus and remind you of items you need. In addition, research indicates that grocery lists may help shoppers make healthier decisions (1Reliable Source, 2Reliable Source).

But what does a "healthy" purchasing list consist of?

A balanced, healthy diet should predominantly consist of whole, nutrient-dense foods. I'm referring to foods like vegetables, fruits, sources of protein like fish and eggs, legumes, nuts, and seeds. These nutrients should be at the top of your list.

It can be useful to divide your shopping list into sections, such as nonstarchy and starchy vegetables, fruits, beans and grains, nuts and seeds, proteins, frozen foods, dairy and nondairy substitutes, beverages, condiments, and miscellaneous items, when creating your shopping list.

The following is an example of a healthful grocery list:

Fruits: apples, blueberries, clementines, grapefruits, and avocados
Broccoli, asparagus, scallions, spinach, peppers, and zucchini are non-starchy vegetables.
Sweet potatoes, infant red potatoes, and butteut squash are examples of starchy vegetables.
Chickpeas, brown rice, black beans, and quinoa are grains and legumes.
Eggs, canned salmon, poultry breast with skin, and pea protein powder are sources of protein.
Frozen fruits and vegetables: frozen assorted berries and frozen kale
Roasted almonds, pumpkin seeds, and natural peanut butter are examples of nuts and seeds.
Cashew milk, coconut milk, feta cheese, and nondairy Greek yogurt are dairy and nondairy alteatives.
Olives, sun-dried tomatoes, salad dressing, olive oil, pesto, and salsa are examples of condiments.
Unsweetened coconut water and carbonated water
Coffee grounds, dried fruit, dark chocolate, banana plantain chunks, and unsweetened coconut flakes.
You will not need to purchase peanut butter, protein powder, and bulk grains on every shopping excursion. I discuss how to stock your kitchen with durable items later on in this article.

This article contains more specific suggestions for healthy purchasing lists.

Menu planning for the week
You may bring a weekly menu instead of a typical purchasing list if you so choose. This menu can include an inventory of the ingredients required for the upcoming week's meals.

For instance, if you enjoy meal prepping, consider printing out the recipes you intend to prepare. Then, merely shop based on the ingredient lists provided.

If you are accustomed to dining out or ordering in for the majority of your meals, preparing all of your meals and snacks at home may not be feasible. Therefore, if you're new to meal prepping, commence slowly and aim to prepare only a few meals in the first week.

Once this becomes a habit, you can add additional dishes to your weekly cooking schedule. It may take some time before shopping for groceries and preparing healthy meals at home become part of your routine, as is the case with all healthy behaviors.

Check out this article for meal preparation advice.

How to properly equip your kitchen
If you dislike frequent visits to the grocery store, it is essential to stock your kitchen with nonperishable and frozen foods. This will allow you to prepare nutritious meals and refreshments even when fresh foods are scarce.

Before going shopping, it is essential to examine your cabinets, pantry, refrigerator, and freezer to determine what you need. This can reduce food waste and ensure you have the necessary ingredients to prepare nutritious meals (3 Trusted Sources).

You will have to purchase fresh fruits, vegetables, dairy products, and other perishables more frequently. Meanwhile, frozen and nonperishable consumables can be purchased less frequently.

Here are a few suggestions for pantry and freezer essentials with a lengthy shelf life:

Nuts, seeds, and nut butter: pistachios, hazelnuts, almonds, and almond butter made from almonds.
Keep in mind that after opening, certain natural nut butters must be refrigerated. Nuts and nut-based flours should be optimally stored in the freezer for long-term freshness.
Oils: olive oil, coconut oil, and avocado oil
Quinoa, brown rice, cereals, buckwheat, and brown rice pasta are examples of grains.
Mango, raisins, dates, and dried cherries that are not sweetened.
Garlic powder, curry powder, cumin, paprika, and cinnamon are examples of spices.
Black beans, chickpeas, and lentils in both canned and dry form.
Tuna and salmon in cans: tinned tuna and salmon from Wild Planet
Products for baking and sweeteners, including baking powder, baking soda, honey, maple syrup, vanilla extract, cocoa powder, and flour mixtures.
For long-term storage, flour should be frozen.
Coconut milk, oat milk, and Elmhurst cashew milk are shelf-stable milk substitutes
Hot sauce, unsweetened marinara sauce, Primal Kitchen salad vinaigrette, olives, sun-dried tomatoes, apple cider vinegar, balsamic vinegar, and mayonnaise.
Banana plantain chips, trail mix, tortilla chips, and chocolate-covered hazelnuts are examples of snack foods.
Sweet potatoes, potatoes, scallions, butteut squash, and garlic are durable crops.
Unsweetened desiccated coconut, dark chocolate chips, pea protein powder, coffee, chicken and vegetable broth, and coconut water are included in the miscellaneous category.

Freezer
poultry, ground turkey, poultry sausages, and wild-caught salmon are sources of protein.
Cherries, berries, mango, spinach, edamame, broccoli, peas, and riced cauliflower are frozen fruits and vegetables.
Ezekiel bread and sourdough are types of bread.
Nuts, flours, and grain-free flours: store flour, nuts, and nut-based flour in the freezer for long-term storage.
With a well-stocked kitchen, you won't have to buy groceries as frequently, and you won't have to worry as much. Just ensure that you examine your stock before you go shopping to avoid purchasing duplicates.

In the shop
Now that you are aware of how to prepare for grocery shopping and supply your kitchen, let's discuss healthy grocery shopping.

You should prioritize the following while retail shopping:

Buying predominantly whole, nutrient-dense foods
shopping according to your schedule or menu plan
avoiding purchasing foods based solely on their packaging, perusing the nutrition labels and ingredient lists of packaged foods, sticking to your plan, and attempting to avoid making impulsive purchases
Unfortunately, the majority of supermarkets are not designed to promote healthful eating. Instead, they are arranged to encourage you to purchase specific items, which are not always wholesome.

For instance, supermarkets frequently offer discounts and construct displays for ultra-processed products such as refined snack foods and soft drinks. These are frequently located at the end of passageways and at checkout counters (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

If you have a plan, promotions and displays are less likely to distract you. Simply ensure that you adhere to your purchasing list.

Attempting to browse for groceries only when you are not hungry may prevent you from making impulsive purchases.

How to negotiate supermarket passageways
Fresh fruits, vegetables, proteins, and other perishables are typically located on the perimeter of grocery stores, allowing you to make healthier food selections.

Still, the center aisles contain many healthful options, such as bulk grains, nuts, seeds, nut butters, canned foods, condiments, and frozen foods.

Even if a particular aisle contains some highly processed food options, you do not need to avoid the entire aisle. Occasionally, aisles contain both nutritious and extremely refined food options. For instance, a snack-food aisle might carry both nuts and seeds and chips and pastries.

Start by loading your cart with fruits, vegetables, proteins, and other perishable items on your list along the store's perimeter. Then, proceed to the interior aisles for products such as nuts, whole cereals, and canned goods.

How to decipher labels
Even if an item is packaged, that does not inherently make it unhealthy. Nonetheless, it is prudent to peruse ingredient labels and examine the nutrition information of packaged foods.

Even though unhealthy, highly processed foods typically contain a lengthy list of constituents, the same is true of some nutritious packaged foods. Before deciding whether to purchase an item or leave it on the shelf, it is essential to examine the ingredient label.

If the first few ingredients are a sweetener, refined grains, or highly refined oil, I typically avoid the product.

I pay the most attention to a food item's added sugar content. Consuming excessive amounts of added sugar can impair your overall health and increase the risk of conditions such as heart disease, mental health disorders, and type 2 diabetes (8Reliable Sources, 9Reliable Sources, 10Reliable Sources, 11Reliable Sources, 12Reliable Sources).

I recently observed a prepackaged chai latte product in the grocery store, for instance. I was startled to see that each serving of 3/4 cup (180 mL) contained a whopping 31 grams, or nearly 8 teaspoons, of added sugar (13).

While the packaging used terms such as "organic" and "gluten-free" to imply that the product was healthful, sugar syrup was listed as the second ingredient (13).

When browsing for items that typically contain added sugar, such as granola or cereal, it's a good idea to choose products with less than 6 grams (1.5 teaspoons) of added sugar per serving.

Reading labels is often difficult. Check out this article for a comprehensive guide to nutrition label deciphering.

How a healthy grocery purchasing cart might appear.
Everyone has various dietary requirements, but a healthy grocery shopping trip generally entails purchasing nutrient-dense foods.

Here is an example of a healthful shopping cart's contents:

Cauliflower, asparagus, broccoli, sweet peppers, onions, garlic, bell peppers, greens, leeks, and mushrooms are non-starchy vegetables.
Fruits: oranges, mangoes, apples, grapefruit, lemons, blueberries, pineapple, and avocados
Eggs, fish, poultry, minced turkey, and tofu all contain protein.
Sweet potatoes, potatoes, and winter squash are carbohydrates.
Quinoa, oats, brown rice, dried black beans, buckwheat, red lentils, barley, and farro are grains and legumes.
Pumpkin seeds, macadamia nuts, almonds, and natural peanut butter; nuts and seeds.
tinned dishes consisting of tinned salmon, sardines, beans, pumpkin puree, diced tomatoes, and marinara sauce.
Olive oil, salad dressing, avocado oil, salsa, apple cider vinegar, balsamic vinegar, dried seasonings, honey, and maple syrup are examples of oils and condiments.
Full-fat Greek yogurt, cheddar cheese, goat cheese, cashew milk, and coconut yogurt are dairy and nondairy products.
Dark chocolate morsels, trail mix, unsweetened dried fruit, and hummus are examples of snack foods.
Frozen foods: frozen raspberries, frozen prawns, frozen kale, and Ezekiel bread
Seltzer without sugar, herbal tea sachets, and ground coffee.
This list is neither exhaustive nor definitive, but it can be used as a general purchasing guide.

There is, of course, place for your favorite foods in a healthy, well-balanced diet. The objective is not to absolutely avoid less healthy foods such as chips, ice cream, and cookies.

Instead, a balanced diet should emphasize nutrient-dense foods that make you feel good and provide your body with the nutrients it needs to flourish, while still allowing you to enjoy your favorite foods.

For instance, I always have high-quality chocolate in my kitchen — and it's not always dark — and I'm a huge fan of almost every kind of salted potato chip. It is perfectly healthy to occasionally crave and appreciate foods that are not considered nutritious.

The conclusion
Shopping for groceries need not be burdensome.

Making a list or meal plan, conducting a kitchen inventory, and stocking your freezer and pantry with long-lasting staples can make shopping excursions more convenient and enjoyable.

You'll soon be a pro at healthy grocery shopping if you apply a few of the strategies presented in this article.

If you've ever relished the sublime combination of pasta and cheese, you know that you don't always need expensive ingredients to prepare quick, delicious meals.

Wouldn't it be great if every meal was so simple when you're on the go due to a hectic schedule?

The secret may lie in always having the necessary ingredients on hand. By stocking your kitchen with a few essentials, fast and simple meals are not a mythical creature.

Like a well-curated wardrobe, a well-dressed larder contains foods that pair well for a variety of meal combinations.

The objective is to prepare dinner with as little effort as feasible. The materials are these fifteen fasteners.

1. dried legumes
Black beans are the little black dress of the supper table. They fit snugly into almost everything.

Suggestions for
Test them out:

tacos soup bean burgers salads vegetarian medleys
Try making these black bean patties for the next Meatless Monday.

Save it for a later time.
A half-can of leftover black beans may not seem particularly inspiring, but they can serve as the foundation for an original second meal.

Spread the beans on flatbread for a creative Southweste pizza topped with tomatoes, melted cheddar, and cilantro, or sprinkle a few on top of baked sweet potatoes with chili powder, oregano, and salt.

Health advantages
If there were an award for foods that are nutrient-dense across the board, black beans would be a top contender. They are rich in both protein and fiber, two nutrients known for promoting weight maintenance. Additionally, they are abundant in antioxidants and may help regulate blood sugar levels.Reliable Source.

2. Rotisserie poultry
For a fast and convenient meal, rotisserie chicken is an unbeatable option. Simply remove the flesh from the bones and you're good to go.

Suggestions for
Add some chicken to one of the recipes below to increase the protein content.

pasta casserole stew salads sandwiches
One option is to simmer white chicken chili with rotisserie chicken, white beans, green chilies, chicken broth, and a pinch of cumin for fifteen minutes.

Save it for a later time.
Consider removing the flesh from a rotisserie chicken as soon as you bring it home and storing it in the refrigerator if you have the time. Thus, supper preparation will proceed even more quickly.

Or, you can preserve the meat in an airtight container for up to six months.

Health advantages
The sodium content of rotisserie chicken is typically higher than that of chicken breasts or thighs, but its protein content is identical to that of any other chicken.

Three ounces of the flesh contain 24 grams of protein.Reliable Source for Strengthening Muscles and Boosting the Immune System.

3. Frozen sausages
When it's time for dinner, frozen meatballs can save the day — or be enveloped in bacon.

Suggestions for
With the addition of marinara and mozzarella, these meaty appetizers can lend substance to Italian subs. Wish to include some green? Add a fistful of arugula or spinach.

Or, you can microwave them for Swedish meatballs over egg noodles.

Save it for a later time.
Once frozen meatballs have been prepared, it is best not to re-freeze them. Keep them refrigerated for three to four days. Remove them for use in tortillas, spaghetti, or albondigas later.

Health advantages
Frozen meatballs are not inherently rich in antioxidants or healthy fats; however, they are an excellent source of protein.Reliable Source of:

protein vitamin B12 iron zinc
Simply peruse labels to determine what you are receiving. Typically, a shortened list of ingredients indicates a product with less processing.

4. Canned tuna
Tuna in a can is another convenient protein source. In contrast to fresh fish, which must be cooked, tuna in a can makes it easy to prepare numerous lunches and supper.

Suggestions for
For example, savor pasta with your favorite noodles prepared in a Mediterranean style.

Add:

tuna packaged in olive oil
Shavings of Parmesan, fresh basil, and a sprinkle of lemon juice.
Or, you can hollow out a large, fresh heirloom tomato and fill it with tuna salad.

Save it for a later time.
Extra tuna can be stored in the refrigerator for one or two days. Try combining it with mayonnaise and using it to gaish cucumber slices as an appetizer.

Health advantages
In addition to its impressive protein content, canned tuna is notable for its omega-3 fatty acid content. These healthy lipids have been linked to numerous health benefits, ranging from a lower risk of cardiovascular disease to improved sleep.Reliable Source.

Couscous 5.
When even pasta is too time-consuming, substitute couscous. It can be served after only three minutes in the microwave.

Suggestions for
A couscous grain bowl creates a dinner that is not only quick but also portable.

Mix the grains with the cooked chicken (perhaps rotisserie chicken?).
Include fresh vegetables such as tomatoes and melons.
Include a pinch of feta cheese.
With a drizzle of olive oil, supper is served.
Save it for a later time.
Couscous can be stored in the refrigerator for approximately three days. When you stagger through the door after a hectic day, a container in the refrigerator can serve as an immediate side dish for meats or as the base for a casserole.

Health advantages
If you are willing to splurge, choose whole wheat couscous. It contains more fiber than refined grains, aiding in digestion, keeping you full, and nourishing beneficial bacteria in the intestines.

6. Unleavened bread
Sourdough is the monarch of all breads.

Suggestions for
It is equally at home as the exterior of an egg bake, the base of an impromptu pizza, or the center of French toast.

Moreover, there is always avocado toast on sourdough.

Save it for a later time.
Crunch, crunch, crunch… So many dishes can be given a textural upgrade with the addition of crusty bread crumbs.

Try topping macaroni and cheese, stuffed squash, or green asparagus with them. To accomplish this, toast excess sourdough bread and process it in a food processor until it becomes crumbly.

Additionally, sourdough can be frozen for about three months.

Health advantages
Who claimed that bread is unhealthy? Due to the fermentation process, sourdough contains live and active cultures that promote gut health and may be simpler to digest than regular bread.

7. Tortillas  
Tortillas can go well beyond the domain of Mexican cuisine, though they don't have to!

Suggestions for
In addition to tortas, tostadas, and enchiladas, consider using a flour tortilla as a wrap for lunchtime vegetables.

Or, try this for a kid-friendly bento centerpiece:

Cream cheese is spread on a tortilla.
Add deli meat and a vibrantly colored sliced or shredded vegetable.
Then, roll and cut the dough into pinwheels.
Save it for a later time.
It is not difficult to discover uses for extra tortillas. Wrap any leftover green salad, roasted vegetables, or scrambled eggs to close the parcel.

Or go for a classic microwave quesadilla!

Health advantages
Each variety of tortilla—flour, co, spinach, etc.—has its own nutrient profile, making comparisons difficult.

Tortillas are an excellent source of several nutrients, including B vitamins. In addition, their portability allows you to consume more vegetables, legumes, and lean proteins. Select a whole-grain or maize tortilla to increase the fiber content of your meal.

8. Marinara sauce
You could make marinara sauce from garden-fresh tomatoes and herbs, but jarred marinara is your best companion for quick meals.

Suggestions for
Not only is it an evident choice for spaghetti and other types of pasta, but it can also be used to enhance the tomato flavor of homemade pizzas, sliders, and subs.

Elevate (immediately) pizza night with garlic naan bread, marinara sauce, mozzarella, diced roasted red peppers, and olives.

Save it for a later time.
Close the jar's lid securely and place it in the refrigerator. If it will not be consumed within a week or two, place it in the freezer; it will last for six months.

If you have a small amount to use up, incorporate it into stew or meatloaf. Everyone will be curious about the secret ingredient that imparted such delectable flavor.

Health advantages
With tomatoes as its primary component, marinara sauce contains some of the health benefits of tomatoes, such as an abundance of the antioxidant lycopene. Lycopene reduces inflammation, which may explain its association with a lower risk of certain malignancies and better cardiovascular health.Reliable Source.

However, examine the ingredients and select a jar with little added sugar.

9. artichokes marinated
In the oven, vegetables such as potatoes and squash mellow very slowly. Choose jarred artichokes for a quicker route to vegetable deliciousness (choose a marinated variety for pre-infused flavor).

Suggestions for
They are a no-cook addition to pasta and salad, as well as a sophisticated gaish for appetizers such as crostini.

Save it for a later time.
The remainder of the life of an opened container of marinated artichokes should be spent in the refrigerator. These vegetables can remain fresh for up to three weeks.

Health advantages
Artichokes are rich in polyphenols that combat inflammation.Source Reliable, high in fiber, and low in cholesterol.

10. garlic in a jar
Why bother to mince cloves? Purchasing garlic in a container makes meal preparation simple.

Suggestions for
Test it out:

Soups, gnocchi, pesto crostini, and pesto
You can also use preserved garlic as the starting point for a sautéed greens side dish or a pot roast with a surprising kick.

Save it for a later time.
Jarred garlic can be stored in the refrigerator until its expiration date, which may be up to three months after purchase.

Health advantages
Incorporating garlic into your diet may have numerous health benefits.

A 2020 researchGarlic has been linked to the potential prevention of cancer, cardiovascular, and metabolic diseases such as diabetes by a reliable source. It makes garlic breath seem somewhat more acceptable.

11. Frozen assorted vegetables
Frozen mixed vegetables are a cook's best companion when it comes to preparing meals quickly.

Suggestions for
Add the items:

Soups shepherd's pie fried rice and stewed vegetables.
Having frozen vegetables on board allows you to add color to your diet with the shake of a bag.

Save it for a later time.
There is no food that is simpler to store in the freezer than frozen mixed vegetables. After cooking, remains can be stored in the refrigerator for up to seven days.

Health advantages
Depending on the combination, the following nutrients may be present:

vitamin C fiber potassium folic acid vitamin A
All of these nutrients have a significant effect! Some studiesAccording to Reliable Source, vegetable consumption is inversely related to all causes of mortality.

12. Hummus
Hummus can be utilized for far more than vegetable coating.

Suggestions for
Its buttery texture can serve as a substitute for mayonnaise in sandwiches and wraps, or as the foundation for robust salad dressings. It is also a nearly essential component of a charcuterie board, which is an extremely simple meal.

Save it for a later time.
Refrigerated hummus can be stored in the refrigerator for up to two weeks. Bring it out whenever you need a quick side dish, such as crackers or crudites, or spread it on toast with pomegranate seeds for a nutritious brunch.

Health advantages
For good reason, this Mediterranean gift has become the centerpiece of healthful entertaining. Tahini (sesame paste) provides healthy fats, while the chickpea foundation is rich in protein and fiber.

2019 research suggests that people who consume more plant-based protein may have a lengthier life expectancy.Reliable Source.

Freeze-dried pureed potatoes
Raw potatoes are not exactly beneficial for a quick dinner, but frozen mashed potatoes make quick work.

Suggestions for
When you need a quick side dish, simply take the bag from the freezer. As an accompaniment to mustard-baked chicken, meatballs, or a lemon-and-capers salmon dinner, it will get you off on the proper foot.

Save it for a later time.
The purchased pureed potatoes can be frozen for up to six months. Once prepared, refrigerate the vegetables. You can be inventive with leftovers by incorporating them into samosas, enchiladas, or potato pancakes.

Health advantages
Despite their high carbohydrate content, potatoes are not as unhealthy as you may believe.

According to a 2021 study, they are rich in potassium, the mineral that helps your muscles and nerves contract properly, and their resistant starch may enhance blood sugar control.

14. Shredded cheddar
Choose cheddar for a versatile grated cheese that goes with almost anything.

Suggestions for
Rich and easily melted, it tames heat and complements such household staples as:

Chili quesadillas, roasted potatoes, and macaroni and cheese
Save it for a later time.
You will obtain the best results from your grated cheddar if you store it in the refrigerator in an airtight container. Cheese can also be preserved. Keep a sack in the freezer for between six and nine months.

Health advantages
Cheddar is renowned for its calcium content. A quarter-cup serving provides 15% of the Daily ValueReliable Source.

This mineral facilitates:

Bone health, blood coagulation, heart rate, muscle function, and hormonal equilibrium
Additionally, the cheese contains a moderate level of protein.

15. Greek yogurt
How do we cherish Greek yogurt? Let's tally the methods.

Suggestions for
Test it out:

In lieu of sour cream in a pudding or pie filling, parfaits and smoothies can be used in dips and condiments.
Even more ideas: Use Greek yogurt to coat chicken or pork prior to breading, or to prepare tzatziki dressing for falafel.

Save it for a later time.
Greek yogurt can be refrigerated for approximately two weeks. Technically, it can be frozen for up to two months; however, this may alter its consistency.

Health advantages
Nutritionally, Greek yogurt has a multitude of benefits. In addition to protein and calcium, it contains gut-friendly microorganisms.

Takeaway
There is no shame in using a few shortcuts when preparing nutritious dishes.

The next time you need a quick dinner, you won't have to bat an eye if you have these essentials on hand.

Nutritionists are big proponents of meal planning. I am one of them, so I would know!

However, it's not always feasible to plan your family's meals in advance, even though doing so can help you eat healthier in the real world.

Stocking a healthy pantry can be a significant step toward eating well if you want to (but just haven't perfected the art of meal planning with color-coded tabs and thorough Pinterest lists).

Do you want to tu your kitchen into a one-stop shop for mealtime essentials? Consider these 15 healthy cupboard, refrigerator, and freezer staples.

canned chickpeas Recipe ideas
You can make a variety of dinners (and lunches, too) if you have a can of chickpeas.

To add more protein and fiber to soups or stews, drain the can and stir the tiny legumes in. Or use them as the stuffing for a wrap by mashing them with fresh dill, celery dice, and lemon juice. Of course, there is also the world of chickpea salads, tacos, and desserts to select from.

Put it away for later
Chickpea leftovers can be frozen or kept in the fridge for up to a week in a sealed container. For optimal results, thoroughly dry the canned chickpeas before arranging them in a single layer on a baking sheet and freezing them. Once frozen, keep them in an airtight container, such as a zip-top bag.

health advantages
Despite their unassuming exterior, chickpeas are a veritable nutritional powerhouse.

1 cupThe cooked beans from Trusted Source have just 4 grams of fat, 12.5 grams of fiber, and 14.5 grams of protein. They include significant amounts of folate, a B vitamin that aids in the formation of DNA and new cells, as well as manganese, which supports bone health.
chicken thigh

Preparation ideas
There is a good reason why chicken is the meat with the highest per capita availability in the United States. For countless dishes, including stir-fries, sandwiches, pastas, soups, casseroles, and more, it is a true fan favorite.

Keep skinless, boneless chicken breasts on hand to use as the protein in your meals. Dinner is ready to go with just the addition of a whole grain (such rice, quinoa, or pasta) and a vegetable (maybe broccoli, green beans, or carrots).

Sprinkle common pantry ingredients like dried basil, rosemary, oregano, or garlic powder on your chicken before cooking to add flavor.

Put it away for later
Please excuse us as we perform a quick chicken dance. It's just that this meat is so simple to keep for later use in preparing wholesome meals. Although it will be simpler to remove each breast individually if you split the raw chicken breast into its own foil packet, you can freeze raw chicken breast in its original packing.

Additionally, cooking chicken makes freezing it a breeze. Simply store it in the freezer for up to 9 months in an airtight container.

health advantages
This poultry option's premium complete protein can strengthen your immune system, aid in muscular growth, and hasten the healing of wounds.

Advice on how to prepare smoked salmon
Fresh salmon filets are frequently praised for their adaptability and healthy fat content, but smoked salmon is an even simpler way to prepare nutritious meals.

It comes prepared for use in pastas, salads, and wraps (try a salmon-kale combo). This is because it has already been cooked. Lemon, dill, smokey paprika, and cream cheese are excellent combinations with smoked salmon.

Put it away for later
You might not have any leftovers since smoked salmon usually comes in smaller packages. If you do, though, you can store it for a week in the refrigerator (or a month in the freezer) in a sealed container.

health advantages
Smoked salmon, like fresh salmon, is a good source of omega-3 fatty acids, which are good for the heart and brain. Additionally, it contains antioxidant vitamins A and E, which assist to reduce inflammation. Just be mindful of its high sodium level, which ranges from 600 to 1,200 milligrams per 100 grams.

Extra-firm tofu Preparation ideas
It's probable that you haven't eaten tofu properly prepared if you're still on the fence about it.

Extra-firm tofu may be prepared for beautifully crispy pan frying by pressing the moisture out of it, making it the ideal protein for stir fries, curries, and Asian noodle meals. It may absorb the flavor of any sauce or seasoning because of its bland flavor.

Put it away for later
Have any leftovers from your pad Thai? Extra-firm tofu should be stored in the freezer for 4-6 months or for 5-7 days in the refrigerator in sealed packaging.

health advantages
Fear not the 'fu! Tofu is actually possibly helpful for reducing hormone-related diseases including breast cancer, despite persistent beliefs that it will change your hormones. In addition, it contains more than 50% of the Daily Value for calcium and 17 grams of plant-based protein (17 grams according to a Trusted Source per 3.5-ounce serving).

Red lentils Recipe ideas
Red lentils generally take 20 to 25 minutes to simmer, which is about average in terms of cooking durations. You may choose from a range of lentil hues, including green, yellow, brown, and black, but the red kind is best since it has a mild, earthy flavor that goes well with daal, an Indian stew made with tomatoes, onions, and spices. (Try this recipe with ginger!)

Put it away for later
Cooked lentils can accompany sautéed greens the next day or act as a high-fiber gaish for baked sweet potatoes. Or just store them in the fridge for 5-7 days in a tight jar.

health advantages
Lentils are a member of the pulse family and are loaded with health advantages. They are beneficial to heart health due to their combination of fiber and antioxidants, and they contain surprisingly high levels of protein (46 grams per cup).dependable source (dry).
gluten-free spaghetti

Preparation ideas
There is no better last-minute dinner solution than a box of pasta. You can get firm, thin (but not too thin) noodles that go with almost everything by making it a box of whole wheat spaghetti.

Make a pasta dish with sun-dried tomatoes, artichokes, and olives that is Mediterranean in style using whole wheat spaghetti as the foundation. Alteately, let it absorb canned or homemade pesto along with fresh arugula and cannellini beans.

Put it away for later
Extra whole wheat spaghetti that has not been cooked requires no particular storage recommendations, however cooked spaghetti must be refrigerated. (You have 3-5 days to keep it there.) While frozen cooked pasta is an option, reheating it may result in mushy noodles.

health advantages
A significant amount of fiber is present in whole wheat spaghetti, which aids in regulating digestion, may encourage the maintenance of a healthy weight, and may lower cholesterol.

Advice for preparing quinoa
Try fluffy, nutty quinoa when you need a grain for a casserole, stir-fry, or grain salad. It's a welcome twist from traditional rice. Simply cook quinoa for 20 minutes or until cooked by adding water or broth in a ratio of 2 to 1.

Put it away for later
Quinoa can be cooked and fluffed for one meal and then used in other meals to provide carbohydrate-rich content. Reuse it in salad (like this intriguingly fruity one) or stuffed grilled zucchini by storing it in the fridge in a sealed container for up to a week.

health advantages
Choose from a variety of quinoa's health advantages! Its fiber aids in maintaining satiety, supports weight loss, and encourages regular bowel motions. Then there are its high amounts of magnesium, manganese, copper, and other minerals, as well as its significant protein content, anti-inflammatory flavonoids, and other nutrients.

Oats for quick cooking Ideas for preparation
Don't overlook breakfast when stocking your cupboard with nutritious foods! Quick-cooking oats can be prepared in the microwave in under 2 minutes and are then ready to be topped with things like sliced banana, peanut butter, blueberries, pepitas, or protein powder. Bowls can never be the same twice.

Put it away for later
The next day, a bowl of leftover oatmeal is unlikely to be appealing, but even a tiny quantity of extra dry quick-cooking oats can be useful. For added substance, mix some into muffin batter or add it to meatloaf.

health advantages
There is a good reason why oats are considered one of the "superfoods" in the pantheon. Their beta glucan can aid in blood sugar stabilization, while their soluble fiber has been associated with lower cholesterolTrusted Source. In the meanwhile, eating a lot of healthy grains, particularly oats, may reduce your risk of colon cancer.

Bone broth preparation ideas
Not sure which broth to choose from beef, chicken, or vegetables? Bone broth is a versatile option that pairs well with a variety of flavors, so you might want to give it a try. (Although all bone broths are produced from animal bones, some also infuse herbs, spices, and vegetables.)

Bone broth is a fantastic substitute for water when cooking rice and quinoa since it can be used to make hearty soups and flavorful sauces. You are welcome to use it as a substitute in dishes like beef taco soup, chicken a la king, or even mac and cheese that call for other kinds of broth.

Put it away for later
After opening, you can store bone broth in its original container for 4-5 days in the fridge. For simple tiny quantities, you might also freeze it by pouring it into ice cube trays.

health advantages
Bone broth shows potential for enhancing health, even though it might not be the wonder food that some claim.

It contains collagen, glucosamine, and chondroitin because it is prepared by boiling animal bones, which may help with joint pain. Improvements in sleep quality, brain function, and digestive health are further potential advantages.

Sweet potato preparation ideas
The earthy flavor of sweet potatoes works well with spices like ginger, nutmeg, and cinnamon, and its culinary diversity is seen in dishes from Mexican to Indian cuisine. Add cooked sweet potatoes in the form of cubes to pasta, curries, or tacos. Or roast them whole in the oven for a dependable side dish.

Put it away for later
Leftover mashed sweet potatoes will keep in the fridge for 3-5 days in a zip-top bag. Save them for a fun, healthy addition to muffins or smoothies.

health advantages
Sweet potatoes' abundant potassium keeps neurons and muscles functioning normally, while their soluble fiber lowers cholesterol and stabilizes blood sugar.

frozen spinach Recipe ideas
A frozen bag of spinach is a surefire recipe for wholesome, quick dinners. Smoothies, spinach lasagna, quiche, and other egg-based meals are all just waiting for the vegetable richness of frozen greens.

Put it away for later
Cooked frozen spinach can be kept in the fridge for 3-5 days.

health advantages
Iron, a mineral that helps blood oxygenate, is abundant in spinach and is known for it. However, it also contains significant amounts of fiber and the eye-healthy antioxidants lutein and zeaxanthin.

Grape tomatoes Preparation ideas
Fresh tomatoes can be found in a variety of popular dishes, including pizza, pasta, and salads. You may make your favorite tomato-based dishes with less cutting and dicing if you always have smaller grape tomatoes on hand.

Put it away for later
Roasting grape tomatoes is a tasty way to preserve them for longer. Fruits should be baked for around 40 minutes at 400°F with a drizzle of olive oil, salt, and pepper, stirring halfway through.

The time that roasted tomatoes will last in the refrigerator varies; some claim up to two weeks. To determine whether they are still fit for usage, utilize your senses.

health advantages
Grape tomatoes are a fruit that excels in a variety of ways! They contain lycopene, an antioxidant renowned for lowering the risk of cancer and heart disease. They also contain considerable amounts of potassium, folate, and vitamins C and K.

Extra virgin olive oil Recipe ideas
How many recipes use a dab of olive oil at the beginning? Too many to list, but we'll give you a couple anyhow! EVOO may be used to make savory dishes like crostini, dipping sauces (like this garlicky kale and spinach dip), and hashes for dinner (like this one with pastrami).

Put it away for later
You really only need to be aware of one thing when it comes to storing olive oil: Keep the oil in a dark, cool location in an opaque or dark-colored bottle. It can last for up to two years.

health advantages
Monounsaturated fatty acids (MUFAs) from olive oil have many health benefits. Consuming MUFAs has been linked by ResearchTrusted Source to a lower risk of overall mortality, mortality from cardiovascular disease, cardiovascular events, and stroke. That EVOO is a mainstay of the heart-healthy Mediterranean diet is no surprise.

Ideas for preparing onions
A savory flavor boost from onions may be found in almost any dish. You can use them as the base for rice pilaf or French onion soup by sautéing them in a little olive oil, or you can add their caramelized sweetness to a mixture of roasted vegetables.

Put it away for later
Onions will last for weeks on the counter, but it's best to store them in the refrigerator in a zip-top bag or another airtight container after you've peeled and cut them up. Wraps, falafel, and hamburgers may all be topped with leftovers.

health advantages
According to some research, onions have antibacterial qualities that can protect you from infections.

Apples Prep recommendations
Apples have long been a staple of the lunchbox, but they aren't just wonderful for lunch. Think about adding chopped apple to oatmeal, frying apples to go with pork chops, or whipping together a quick fruit salad to serve with breakfast for dinner.

Put it away for later
The durability of apples is one of their main selling advantages. They can keep for up to six weeks in the refrigerator!

health advantages
Apples are a health benefactor because they contain potassium, vitamin C, fiber, and antioxidants like quercetin, catechin, and chlorogenic acid. Eating them has been linked in studies with lower risk of BMI, type 2 diabetes, cardiovascular disease, and total mortality.

Eat It or Leave It? A Comprehensive Ingredient Dictionary to Simplify Your Shopping Trip

Grocery runs are now challenging for some reason. Do you feel certain about what each item does or does not do for your body, even if you find every ingredient on your list?

It can be challenging to keep it all straight with terms like "adaptogens" and more sources of protein and antioxidants than you ever thought existed.

What if you had a simple, easy-to-read lexicon to guide you in determining exactly what you're seeking for and consuming? Fortunately, we have one!

We looked through the Inteet, spoke with our medical staff, and even polled you to lea more about the lesser-known substances.

You'll have the information you need to choose wholesome foods if you have this guide close at hand while shopping.