10 Nutritious Grocery Store Staples to Stock Your Pantry
Frozen Berries: Nutritious and Convenient
Frozen berries are an excellent addition to your shopping list for several reasons. They are picked at peak ripeness and flash-frozen, locking in their nutrients. In fact, research shows frozen produce can have even higher levels of vitamins and minerals than fresh. Frozen berries are incredibly versatile - perfect for smoothies, oatmeal toppings, yogurt mix-ins, pancakes, and more. Buying in bulk from big-box stores can also help you save money. Since they're frozen, you can enjoy them year-round without worrying about spoilage like with fresh berries.
Winter Squash: A Multipurpose Marvel
Winter squash is another versatile food dietitians love having on hand. It can be baked and eaten on its own, mashed into a potato-like consistency, turned into a hearty fall soup, or even made into a pie filling like pumpkin. The possibilities are endless. Squash provides a good dose of fiber, vitamins, and minerals to bump up the nutrition of your meals and snacks.
Seasonings and Spices: Flavor Boosters
The right seasonings can transform a bland, unappealing dish into something crave-worthy. Most grocery stores offer spice blends with suggested uses on the label, making it easy to experiment. When choosing seasonings, opt for ones without MSG and other potentially harmful additives, and consider low-sodium options. Simply swinging by the spice aisle and picking out a few interesting blends to try can inspire you to get creative in the kitchen. A simple garlic, salt, and pepper mix is a great all-purpose choice.
Nuts and Seeds: Satisfying Superfoods
Nuts and seeds pack a powerful punch of fiber, healthy fats, plant protein, vitamins, and minerals in a compact package. Although their specific nutrient profiles vary, all nuts and seeds have unique health benefits. Sprinkling them on salads, yogurt, oatmeal, or snacking on them alone provides a satisfying, nutritious energy boost. Portion control is key since they're calorie-dense - measuring out servings helps keep calories in check.
Old-Fashioned Oats: Fiber-Rich Favorites
Old-fashioned oats are inexpensive, shelf-stable, and brimming with gut-healthy fiber. Oatmeal makes a filling breakfast that's endlessly customizable with different toppings and mix-ins. You can also use oats to make homemade granola, energy bites, baked goods, or even savory dishes. Don't forget about their topical uses too - oats can soothe irritated skin in a bath. With so many uses, it's no surprise oats are a registered dietitian grocery staple.
Soy and Oat Milk: Nutrition-Packed Plant Milks
Unsweetened soy milk and oat milk outshine other plant milks in terms of protein, with around 6 grams and 3 grams per cup, respectively. (For comparison, almond milk has just 1 gram of protein per cup.) They're also a bit more eco-friendly than almond milk. These dairy-free options work well in smoothies, cereal, baking recipes, oatmeal, and more. With a rich, creamy consistency, soy and oat milk are tasty enough to drink straight too.
Sparkling Water: Hydration Helper
Proper hydration is critical for overall health, and sometimes plain water can get boring. Sparkling water provides a flavorful alternative to sugary drinks like soda and juice. The carbonation can also help you feel full, curbing between-meal cravings. Keeping sparkling water on hand ensures you're never without a refreshing, hydrating beverage option.
Protein Bars and Snacks: Portable Power
For busy days when sitting down for a full meal isn't feasible, dietitian-approved protein bars and snacks are invaluable. Look for ones with recognizable ingredients and a good balance of protein, fiber, and healthy fats without a ton of added sugar. The right bar can serve as a satisfying snack or light meal in a pinch. Some options are so tasty they can even pass as a healthy dessert.
