You have probably heard repeatedly that your diet contributes to at least 80% of your success with weight loss, while exercise only contributes to 20%. There are countless pieces of advice on superfoods and diets that promise miraculous results, and the conflicting information can leave you with more questions than answers. The truth is the food in your kitchen contributes to a big percentage of whether you will adhere to a healthy diet.
Stocking your kitchen with various healthy foods is the foundation of a healthy diet. It makes it easier to eat balanced meals, resist unhealthy temptations, and stay on track with your weight loss goals. While there is no magic food that has superpowers to shrink fat away, various nutritious foods can improve your health and contribute to sustainable weight loss.
If you have ever wondered, “What should I eat to lose weight and stay healthy?” this article is for you. Discover the 12 healthy foods you should always have in your kitchen. These foods belong to different food groups, but they are rich in different nutrients that prevent illness, improve your immunity, and can help you drop a few kilos and supercharge your health.
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12 Foods You Should Always Have in Your Kitchen
Here are 12 healthy foods rich in essential nutrients that are beneficial for good health. Most of these foods are rich in fiber, which boosts satiety and improves gut health.
#1. Oats
Oats are rich in fiber, which helps lower cholesterol and maintain normal blood sugar levels. The fiber also promotes regular bowel movements and prevents constipation, thus lowering the risk of colon cancer. Since oats are whole grains, they also help you maintain a healthy weight loss because they make you full for longer and reduce your appetite.
In addition, they are gluten-free and are a good option for people with digestive issues. They are also rich in nutrients such as potassium, magnesium, and B vitamins. Oats are versatile, and you can eat them in different ways. Oatmeal is a nutritious breakfast option, unlike breakfast cereals that contain added sugar. You can make oatmeal porridge or use the oat flour to make pancakes.
#2. Leafy greens
Spinach, kale, Swiss chard, or arugula are healthy foods rich in vitamins, minerals, and antioxidants. They also contain a healthy dose of fiber and are low in calories, which makes you full and can help with weight loss. They are versatile, and you can use them in salads, smoothies, or side dishes.
#3. Extra virgin olive oil
When it comes to cooking oil, olive oil takes the crown as the liquid gold for good health. According to Cleveland Clinic, extra virgin olive oil is packed with heart-healthy monounsaturated fats, which prevent high blood pressure, stroke, and heart disease.
It also contains antioxidants and anti-inflammatory properties that prevent oxidation and can reduce the risk of diseases caused by inflammation, such as heart disease and cancer. Use olive oil in moderation in your salads or when roasting or sautéing vegetables.
#4. Greek yogurt
The protein-packed dairy is one of the healthy foods you should always have in your kitchen. The protein keeps you full longer and helps reduce your calorie intake, which is helpful for weight loss. It also contains probiotics, beneficial bacteria that support a healthy gut and immune health. The yogurt is also rich in calcium, which improves bone health and prevents high blood pressure.
When buying yogurt, read the labels, as most have added sugars and artificial flavors. Choose plain or Greek yogurt, then sweeten it with fresh fruits and nuts for a nutritious breakfast or quick snack.
#5 Lean animal protein
Protein is important for weight loss because it keeps you full longer, curbs unhealthy cravings, and helps you stick to your calorie goals. It also builds and preserves your muscle mass while you shed the extra fats.
Stock lean protein sources such as chicken and fish because they contain less saturated fat, unlike red meat. Dietary guidelines recommend eating fish at least twice a week. Fish such as salmon, tuna, and sardines contain heart-healthy fats that also support brain health.
#6. Beans and other legumes
Plant-based proteins such as black beans, chickpeas, and lentils are affordable food choices. They are a great source of protein and fiber, which keeps you full longer, and are a good choice for vegetarians and vegans. For example, one cup of chickpeas contains 15 grams of protein and 12 grams of fiber. Use legumes to make salads, soups, or as a side dish.
#7. Berries
Strawberries, blueberries, and blackberries are perfect when craving something sweet. They are rich in vitamins and antioxidants that improve your health. They are good when you need to satisfy your sweet tooth in a guilt-free way since they are low in calories and contain essential nutrients. You can add them to your yogurt, smoothies, oatmeal or enjoy as a snack.
For instance, blueberries are rich in Vitamin C, manganese, and fiber and have low calories. Blueberries have a high content of antioxidants that studies show to be protective against aging, cancer, diabetes, and heart disease and are anti-aging
#8. Nuts and seeds
Nuts and seeds are a nutrition powerhouse. They are packed with healthy fats, vitamins, minerals, fiber and antioxidants. They combine the goodness of healthy fats and fiber and keep you full with just a small portion.
Stock peanuts, walnuts, chia seeds, flax seeds, and pumpkin seeds, and enjoy them as a healthy snack. You can also add them to your yogurt, oatmeal porridge, or salads for a satisfying crunch and boost of nutrition.
Also Read: Are Nuts Good for Weight Loss? Top 5 Health Benefits Of Nuts
#9. Sweet potatoes
Ditch the refined grains and embrace whole carbs like sweet potatoes, which are packed with fiber, keep your blood sugar stable, and prevent blood sugar spikes and crashes that can lead to unhealthy snacking. You can eat sweet potatoes for breakfast or add them to your beans or lentil stews for a boost of healthy carbs.
#10. Carrots and other colorful veggies
Carrots are rich in nutrients such as vitamin A, potassium, and Vitamin K. They also contain antioxidants that prevent damage from free radicals that cause chronic illnesses such as cancer and heart disease. Furthermore, carrots boost eye health due to their lutein content, which prevents the development of cataracts.
Since they are rich in fiber and low in calories, they are also helpful for weight loss. Also, stock bell peppers and tomatoes to increase your veggies intake. You can roast, stir fry, or cook these vegetables with your meals to add more flavor and fiber to your meals
#11 Eggs
Your kitchen will not be complete without this fantastic source of high-quality protein. One egg contains 6 grams of protein with just 70 calories and is ideal for a weight loss plan.
Eggs are versatile and can be used for breakfast, baked goods, and salads. They are rich in essential nutrients such as choline, which supports brain health. You can make an omelet for breakfast, eat hard-boiled eggs as a snack, or add to your salads.
Also Read: What Are The Top 10 Best Foods For Weight Loss?
#12. Avocado
The rich, creamy, and nutrient-dense fruit is a must-have in your kitchen. According to Harvard Health, avocado is a good source of healthy fats that boost a feeling of fullness, lower blood pressure, and can protect against heart disease.
It also contains vitamin E, folate, potassium, and fiber. It is one of the best foods for weight loss because of its fat and fiber content, which helps to regulate appetite. You can add avocado to your toast, make guacamole, or add it to salads to increase the good fats in your meals.
FAQs about foods You Should Always Have In your Kitchen
- What are the top 10 healthy foods?
The top 10 healthy foods include Greek yogurt for probiotics, lean proteins such as chicken and fish, beans, set potatoes, antioxidant-packed berries, leafy greens such as spinach and kale, and whole grains such as brown rice or oatmeal.
- What food should everyone have in their kitchen?
Everyone should stock healthy staples in the kitchen, such as olive oil, lean proteins, whole grains, beans, and a variety of fruits and vegetables.
- How can I eat healthy in a small kitchen?
It is possible to eat healthy foods in a small kitchen. Optimize the space with smart storage options, plan meals to reduce wastage, and use multipurpose cooking equipment and versatile ingredients that fit different meals.
- How do I start cooking healthy meals at home?
Start cooking healthy foods at home by planning your meals and shopping on a regular basis to avoid impulse buying. Buy the necessary kitchen equipment and use a menu to make it easy to stick to healthy meals. Focus on cooking healthy meals and minimizing highly processed foods.
- What are 5 ways you can eat healthier when eating out
When eating out, choose restaurants that have healthy menus. Choose dishes with lean protein and vegetables. Control your food portions by sharing your meals with a friend or carrying the leftovers. Always be mindful of desserts and dressing that are high in calories. Opt to drink water or unsweetened beverages instead of sugary drinks.
Final Thoughts about Healthy Foods You Should Always Have in Your Kitchen
Stocking healthy foods in your pantry or freezer makes it easy to prepare healthy home-cooked meals and can help with your weight loss goals. There you have it: 12 healthy foods you should always have in your kitchen. Which are some of the healthy foods you must have in your kitchen? Share in the comments section below.
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