Ever wandered through the grocery store wondering what nutrition experts actually put in their own carts? While the rest of us debate whether that third package of cookies counts as meal planning, registered dietitians have mastered the art of strategic kitchen stocking. Their secret isn’t complicated meal prep or expensive superfoods. Instead, they focus on versatile, nutrient-dense staples that work overtime in creating healthy, satisfying meals.
The beauty of thinking like a nutritionist lies in simplicity and preparation. A healthy diet doesn’t just happen – you have to plan for it. If you don’t have the right ingredients in the house, you can’t prepare healthy foods. These professionals understand that having the right foods on hand makes the difference between reaching for something nutritious versus settling for whatever’s convenient. Let’s explore the essential foods that consistently make their way into nutritionists’ shopping carts and discover why these six staples deserve a permanent spot in your kitchen too.
Canned Legumes: The Protein Powerhouse That Never Disappoints
My one must-have pantry staple is canned chickpeas,” shares Deanna Segrave-Daly, RD, blogger at Teaspoon of Spice and author of The 30-Minute Mediterranean Diet. “Toss them into any pasta or grain dish for an instant protein and fiber boost. Mash them and mix into ground beef or ground turkey to extend the amount of meat you are using for chili, tacos or Sloppy Joes. Or make homemade hummus by adding the can (along with the liquid to make it super creamy and smooth) to a blender with two tablespoons of olive oil and two tablespoons of peanut butter.”
The nutritional profile of legumes makes them irresistible to health professionals. Dried or canned beans and lentils are great pantry staples because of their affordability, high nutrient content, and long shelf life. Beans and lentils are both types of legumes. Legumes are high in potassium, magnesium, fiber, protein, iron, copper, B vitamins, zinc, and phosphorus. A diet rich in legumes may prevent diabetes and hypertension, help you manage your weight, and lower cholesterol.
Canned beans are my weeknight lifesaver,” says Lorenz, who opts for low-sodium cans. “They’re fiber-rich plant protein ready in minutes for soups, salads, tacos, or grain bowls. Beans and lentils are amongst the healthiest foods you can eat. Moreover, dried and canned beans and lentils have very long shelf lives, making them a top non-perishable food choice to keep in your kitchen. In fact, canned beans can be stored in the pantry at room temperature (68℉ or 20℃) for 2–5 years, while dried beans can last 10 or more years.
Greek Yogurt: The Versatile Protein Champion
Yogurt. We’ve all heard the hype about probiotics, and yogurt seems to be the most common staple food to contain them. It’s not only easy to include in breakfasts, but it’s a good item to keep around for healthy recipe substitutions. Try to pick the option with the most protein and the least amount of added sugar.
I always stock up on plain, full-fat Greek yogurt, carrots and hummus, leafy greens, apples, and canned beans,” Lorenz says. “These staples give us quick access to protein, fiber, and antioxidants no matter how busy life gets.” The versatility of Greek yogurt extends far beyond breakfast bowls.
Yogurt can be used in a variety of ways in the kitchen, making it a must-have in any well-stocked fridge. It can be enjoyed with berries, added to smoothies, dolloped onto veggie dishes, or used to add creaminess to sauces and soups. I keep a lot of foods that can be nutritious additions to recipes. For example, frozen fruits, yogurts and oatmeal – the fruit can be added to the yogurt or oatmeal for a healthy breakfast or snack. This protein-packed dairy product serves as both a standalone snack and a healthy substitute for sour cream, mayonnaise, or heavy cream in various recipes.
Leafy Greens: Nature’s Nutrient Density Champions
Dark leafy greens. You won’t get more nutrient bang for your calorie buck than with green leafy vegetables. And not only that, they make a great base for quick-and-easy packed lunches such as salads and sandwiches. Nutritionists consistently praise leafy greens for their incredible versatility and nutritional density.
Other staples I keep include organic spinach, which is great for salads or mixing in with dishes such as pasta for a nutritional boost, or natural peanut butter, which is filling and goes great with fruit or whole-wheat toast. Items like low-sodium beans, frozen vegetables, quick-cooking brown rice, oatmeal, and fresh fruits and vegetables are always available in my kitchen.
The convenience factor makes leafy greens particularly appealing to busy nutrition professionals. Salad kits are the ultimate kitchen staple. They come pre-packaged with fresh, pre-washed greens and often include extras like salad dressings, croutons, and cheese. These kits are a time-saver, making it easy to whip up a flavorful salad without the hassle of washing, chopping, and assembling all the ingredients. They’re perfect for busy days when you want a salad without the fuss. Salad kits typically include a variety of fresh vegetables that are high in essential vitamins, minerals, and fiber.
Whole Grains: The Sustained Energy Foundation
Whole grains. When it comes to grain foods such as bread, tortillas and pasta, it is recommended that you make at least half your grains whole grains. These foods contain more nutrients than their white flour counterparts and will keep you full for longer. You’ll likely find whole grain versions of these foods in every dietitian’s pantry.
Rice is one of my absolute favorite staples to keep in the kitchen,” Manaker says. “It’s incredibly versatile, pairing well with just about any meal, whether I’m making stir-fries, burrito bowls, or even a comforting breakfast porridge.” There are numerous varieties of this pantry staple – long grain, short grain, brown, white, and wild – each suited for different recipes. Rice has a reputation for being tricky to perfect, but we have a no-fail guide for making the perfect pot.
Oats help you start the day with filling, heart-healthy fiber. Add some berries, cinnamon and nut butter for a truly drool-worthy breakfast. Oatmeal is a versatile and nutritious food item that can be a valuable addition to your kitchen. It’s a good source of fiber, providing a feeling of fullness and sustained energy throughout the morning. It’s customizable to suit your taste and dietary preferences. You can add a variety of toppings such as fruits, nuts, honey, or even savory ingredients like eggs and nori. Oats contain beta-glucans, a type of soluble fiber that can help lower cholesterol levels, reducing the risk of heart disease.
Nuts and Nut Butters: The Satisfying Healthy Fat Source
There’s one staple you’ll spot every week: nut butter,” Manaker says. “It’s a must-have for me because it’s a delicious source of protein, healthy fats, fiber, and essential nutrients like vitamin E and magnesium.” It’s also her go-to choice because of its versatility. From peanut to almond butter, there are plenty of options on grocery store shelves, each with its own nutrient profile and flavor. Mix them into smoothies, serve with fruit, or eat them by the spoonful.
Almonds. This piece of advice might be overly shared by now, but a simple handful of almonds makes the perfect snack. They have significant amounts of both protein and fiber – two nutrients that will keep you full – and a ratio of healthy fats. They are a great addition not only to the cupboard at home, but to your emergency snack drawer at work (because we all have one)!
Nuts and seeds are popular health food for good reason. They contain high amounts of heart-healthy fats and pack some fiber and protein – all of which are associated with better appetite control. In addition, almonds are a good source of vitamin E, iron, and magnesium,” notes Sky Hanka, Functional Nutritionist and Integrative Chef at Trifecta. Nuts and seeds are rich in healthy fats and fiber. Mix up your own trail mix recipe or add them to your favorite salad.
Frozen Fruits: The Year-Round Vitamin Powerhouse
Frozen berries keep their antioxidants and natural sweetness on hand year-round, eliminating the worry of spoilage,” Lorenz says. “They’re great mixed into overnight oats or chia seed pudding, blended into smoothies, or eaten straight from the bag.” Frozen fruit is a lifesaver for any time of the year. Whether you’re blending up a smoothie or making a fruit compote for desserts, frozen fruit brings the flavors of summer to your kitchen year-round. The added benefit is that it minimizes food waste, as you can keep it on hand and use it as needed.
The nutritional quality remains impressive with frozen options. Frozen fruits are often picked and frozen at their peak ripeness. They are a great source of essential vitamins and antioxidants. Most fruits also freeze well and are great additions to smoothies. These foods are also typically great sources of antioxidants, which can help prevent chronic health conditions like heart disease, diabetes, and inflammation.
This convenience factor makes frozen fruits particularly valuable for busy professionals who want consistent access to nutrients without the pressure of using fresh produce before it spoils. This is why Galloway aims to eat fiber-rich foods in every meal. Some foods that have high fiber content include leafy greens, avocados, raw almonds, apples and seeds like chia seeds.
