by When your pantry is stocked with healthy staples, it is easy to make smart choices. The following list of non-perishable foods will provide a variety of convenient choices without breaking the bank or sabotaging your diet. These options will keep you feeling full and satisfied while providing optimum nutrition. Mix and match these 10 items to create a wide variety of healthy snacks and meals.
Beans: Slow cooked dry beans or quickly heated canned beans are a high-fiber, low-fat option. Beans come in a variety of shapes, colors and sizes to keep things interesting. They represent one of the leanest proteins. For a quick, filling meal, sauteacute; and add to pasta, rice or stir fried vegetables.
Olive Oil: Full of the good kind of fats, olive oil is a vital pantry staple. Use a small drizzle of olive oil to stir fry vegetables, coat steaming pasta, or smear onto whole wheat bread for a quick and filling snack.
Almonds: Enjoy almonds on their own, mix with dried fruit, or toss on a salad for an extra bit of crunch. These nuts are full of good high-density lipoproteins and antioxidants like vitamin E. Their protein content helps you to feel full and ward off hunger. In addition, two tablespoons of almonds has 35 to 50 mg of calcium, and just 100 calories.
Dried Fruit: Although fresh fruit is great, it can be hard to keep in stock as it spoils faster than we can eat it. Dried fruit, on the other hand, keeps forever. Raisins, cranberries and apricots are great choices full of antioxidants, free of fat, and full of flavor. Stick with all natural varieties, without added sugar to keep the calories in check. .
Natural Peanut Butter: Though high in fat, peanut butter contains the good fats that help lower overall cholesterol. High in protein and filling peanut butter is a great option for a quick sandwich or as a dip to make mundane carrots, celery, or whole-wheat crackers more enjoyable. Just remember to stop at one serving.
Whole Wheat Pasta: What is more comforting than pasta drizzled with olive oil, topped with garlic, and smothered in fresh herbs? Trade your calorie-packed spaghetti for a lighter dish of whole-wheat penne tossed with flavorful canned tomatoes. Whole-wheat pasta is filling, fast, easy to prepare and incredibly versatile.
Brown Rice: Brown rice is another staple that should be in the pantry of every health-conscious eater. Brown rice offers more fiber, less calories, and is more nutrient dense than white rice. Like pasta, brown rice can be used in a variety of ways. Smothered with colorful stir-fried veggies or mixed with black beans, and canned tomatoes for a tex-mex twist, you just can't go wrong.
Oatmeal: Fast, easy and filling, high fiber keeps you feeling satiated and helps maintain healthy cholesterol levels. Raisins, cranberries, nuts, or cinnamon add interest to plain oatmeal without the calories of sugar. No time for old-fashioned rolled oats? Sacrifice a little fiber and opt for instant alternatives to save time.
Popcorn: Pop your own corn from shiny golden kernels for a low-calorie, high-fiber snack. Not only does fibrous popcorn keep you feeling full and satisfied but at just 30 calories per 1 cup serving you can eat a lot without feeling guilty. Skip the butter and just toss lightly with a little sea salt. Make your own grown-up gourmet popcorn by mixing in your favorite fresh herbs or splurge by mixing in two tablespoons of parmesan cheese.
Canned Tomatoes: Fresh packed, canned tomatoes are a surprisingly vibrant pantry staple. Choose a variety without added salt to keep the sodium in check. Fat free and full of antioxidants, canned tomatoes pack a flavorful punch. Just heat and enjoy with a little black pepper or use them to transform your favorite dishes.