List of foods you should have on hand in your kitchen

One of the keys to eating healthy is eating fresh food. However, you can hardly go to the supermarket every day, so to avoid fast and greasy food, it is best to have a list of the foods that you must have on hand in your kitchen to maintain a healthy diet.

Fruits , vegetables , meat and fish are the main foods in a healthy diet. But they are one of those that cannot be kept for a long time since they are highly perishable. Despite this, some products can be stored in the pantry, refrigerator and freezer without problems, and used in meals rich in nutrients and vitamins .

Keep these 10 food staples on hand

For centuries, food has been related to the state of health of people. A poor combination of nutrients can cause diseases, so a balanced diet is essential . Meals should cover the needs in terms of nutrients such as vitamins, proteins , minerals and carbohydrates .

Different studies have identified the foods that meet the nutrients that the body needs for a healthier life. These foods are health-protective elements, so it is important to keep them within easy reach for the preparation of delicious meals. Best of all, you can keep them for a long time.

1. Tomato and vegetables

Among the vegetables that should be within your reach, the tomato is one of the most important. It is especially rich in vitamins and minerals , especially vitamin C. Eating fresh tomato is nutritious, but you can also prepare juice from this vegetable if you prefer. But it is not the only vegetable that you should have on hand, pumpkin , beet , carrot , pomegranate and cabbage , are examples of vegetables that can be kept for weeks in the fridge.

2. Nuts and seeds

Nuts and seeds provide healthy fats, fiber , protein, and lots of vitamins and minerals. The good thing about these foods is that they can be kept at room temperature for up to four months. In addition, they can be used in different recipes such as salads, yogurt and oatmeal.

3. Apple cider vinegar

Apple cider vinegar is acidic and incredibly healthy . It has anti-inflammatory, antidiabetic and antioxidant properties. Best of all, it has a positive effect on heart health . It is a very versatile product in the kitchen to the point that it makes a tasty addition to salads and sauces.

4. Lentils and beans

Lentils and beans are among the healthiest foods. Both dried and canned have a long shelf life . Canned beans can be in the pantry for two to five years, while dried beans have a resistance of more than 10 years. Of course, they are nutritious foods.

5. Honey

Honey is another food that can last for decades in the pantry without being damaged. This sweetener is very versatile . It is of great help in the winter to alleviate the cold. In the kitchen it can be used in different dishes. It has antimicrobial and anti-inflammatory properties . Just remember not to use too much because sugar in large amounts, no matter where it comes from, is bad for your health.

6. Mustard and healthy condiments

Mustard has very healthy natural components, as well as being a flexible condiment. Therefore, it cannot be missing from the cupboard along with balsamic vinegar , tahini , nutritional yeast , coconut aminos , among other very useful and long-lasting condiments in the kitchen.

7. Frozen poultry, meat and fish

Poultry , dogs and fish are the most perishable foods, but in their frozen version they remain for much longer at adequate temperatures and are still edible. In the case of chicken and meat, they can remain frozen at -17°C for up to a year if they have been stored fresh. Fish does this for less than half the time, for example, haddock and cod can last up to five months in the freezer.

8. Olive Oil

Forget oil stored at room temperature, resists little more than a year . It is one of the healthy fats that is most used in the kitchen for its nutritional components. It is recommended for frying as it forms a layer on food to retain nutrients. Its oleic content offers cardiovascular properties.

9. Dried herbs and spices

Have a spice rack at hand and you can prepare delicious recipes. These types of foods help enhance the flavor of meals. Rosemary, cinnamon, turmeric, pepper, oregano, paprica, among others, are essential in your diet since they promote health by reducing the risk of some diseases.

10. Frozen fruits

Fresh fruits , beyond being healthy, are perishable, most of them do not last more than a week in the fridge or out of it. In that sense, one way to prolong its durability is in the freezer. The nutrients are kept in the frozen fruits , so you can prepare delicious and healthy smoothies.

There is no doubt that the best recipes are prepared with fresh food. But not all of them can be kept fresh for a long time, so the decision is made to look for their versions with more possibilities of conservation and to accompany them with newer ones to provide balance and not lose the nutrients, which is what really matters.

The list of foods that you should have on hand in the kitchen is longer, not only because of the variety but because of the healthiness of the food. But we have met the main ones in completely healthy diets.