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How to stock your cupboards for quick, easy and healthy meals | Balance

In today's fast-paced world, it can be challenging to maintain a healthy diet.


With limited time and resources, many people resort to fast food and convenience meals. Not to say that there is anything inherently wrong with these meals but most would wish to cook their own meals and be more in control of their dietary intake.


By stocking your cupboard with the right ingredients, you can prepare quick, easy, and nutritious meals at home. In this guide, we will cover the essential items to keep in your cupboard to ensure you always have the ingredients for a healthy meal.


Food pantry

Why a Healthy Cupboard is Important

A well-stocked cupboard is the foundation of healthy eating.


It ensures that you always have the necessary ingredients to create a balanced and nutritious meal.


Without a healthy cupboard, you are more likely to opt for takeout or convenience meals that are often high in calories, salt, and sugar.


By having the right ingredients in your cupboard, you can save money, reduce food waste, and improve your overall health.


Whole Grain Pasta and Rice

Pasta and rice are staple ingredients in most households. When choosing pasta and rice, opt for whole grain options as they are more nutritious and filling than their refined counterparts.


Whole grain pasta and rice are high in fiber, which helps to keep you feeling full for longer and supports digestive health. They are also a good source of vitamins and minerals such as iron, magnesium, and B vitamins.


Whole grain pasta and rice can be used in a variety of dishes, from pasta salads to stir-fries, and are a great base for a healthy and filling meal.


Tinned Tomatoes

Tinned tomatoes are a versatile ingredient and a must-have in any healthy cupboard.


They can be used as a base for pasta sauces, soups, and stews, providing a rich and savory flavor.


Tomatoes are high in antioxidants, which can help to reduce inflammation and support heart health. They are also low in calories, making them an excellent addition to any weight loss diet.


Tinned Beans and Pulses

Beans and pulses are an excellent source of protein, fiber, and complex carbohydrates. They are also low in fat and calories, making them a great addition to a healthy diet.


Tinned beans and pulses are easy to store and can be used in a variety of dishes, from salads to stews. They are also a great vegetarian alternative to meat, providing a similar level of protein and nutrients.

Olive oil bottles

Oils and Vinegars

Oils and vinegars are essential ingredients for cooking and dressing.


When choosing oils, opt for unsaturated options such as olive oil, avocado oil, or rapeseed oil, which are high in heart-healthy monounsaturated and polyunsaturated fats.


Vinegars, such as balsamic or apple cider vinegar, are great for adding flavor to salads and marinades. They are also low in calories and can help to regulate blood sugar levels.


Herbs and Spices

Herbs and spices are an excellent way to add flavor to your meals without adding salt. Salt is often added to convenience meals and takeout, but consuming too much salt can increase blood pressure and lead to heart disease.


By using herbs and spices, you can create delicious and healthy meals without the negative health effects of salt. Some popular herbs and spices include basil, oregano, thyme, cumin, and paprika.


Canned Fish

Canned fish is a great source of protein and healthy fats.


Fish such as salmon, sardines, and tuna are high in omega-3 fatty acids, which are essential for brain function, heart health, and reducing inflammation.


Canned fish is also easy to store and can be used in a variety of dishes, from sandwiches to salads.


Nuts and Seeds

Nuts and seeds are a great source of healthy fats, protein, and fiber. They are also rich in vitamins and minerals such as vitamin E, magnesium, and zinc.


Nuts and seeds can be eaten as a snack or used as a topping for salads and oatmeal. Some popular options include almonds, cashews, chia seeds, and pumpkin seeds.


Nut Butter

Nut butter, such as peanut butter or almond butter, is a delicious and healthy addition to any cupboard.


Nut butter is high in healthy fats and protein, which can help to keep you feeling full and satisfied. They are also a great source of vitamins and minerals such as vitamin E, magnesium, and potassium.


Nut butter can be used as a spread on toast, mixed into smoothies, or used as a dip for fruit and vegetables.


Dried fruit and nuts

Dried Fruit

Dried fruit is a great way to satisfy your sweet tooth without consuming added sugars.


Dried fruit is high in fiber, vitamins, and minerals, making it a healthy snack option.


Some popular dried fruits include raisins, apricots, dates, and figs.


Another useful way to incorporate dried fruit into your diet ias as a preworkout snack; the readily available carbohydrates will help fuel your performance and can enhance recovery.


Whole Grain Flour

Whole grain flour is a great alternative to refined flour, which is often stripped of its nutrients.


Whole grain flour contains the bran and germ of the grain, which are high in fiber, vitamins, and minerals.


Whole grain flour can be used in a variety of baking recipes, from bread to cakes.


In Conclusion

By stocking your cupboard with these healthy ingredients, you can ensure that you always have the necessary ingredients to create a nutritious and delicious meal.


These ingredients are easy to store, affordable, and versatile, making them a great addition to any healthy diet.


Remember to opt for whole grain and unsaturated options where possible to maximize the health benefits.

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