10 Must-haves for a Healthy Pantry

Alpa Momaya

August 3, 2023

What is a healthy pantry? No, it’s not a well-stocked pantry. We are talking about a pantry that is stocked with the right kind of food items.

Already half way into 2017, how many of us have stuck to our resolutions of living the healthy life this year? Energy levels are high when you start off but start dropping with time. We have just the hack that will help you stick to the habit of eating healthy. The first step is to ensure that you have a healthy pantry. How do you do that?  Our expert nutritionists from HealthifyMe have come up with a list of food items that should exist in a healthy pantry.

Let’s begin!

1. Extra-Virgin Olive Oil

Every recipe out there has olive oil in it, so it goes without saying that you should have olive oil in your pantry. Whether you want to have a bowl of sautéed vegetables or a salad with little or no dressing, olive oil is your best pick.

One tablespoon of olive oil brings in the required good fats and contains just 120 calories. Be sure to include that while calculating your calorie intake with every meal.

2. Greek Yoghurt

Do you have this in your healthy pantry? If not, it is time you do! Having a few boxes of Greek yogurt in your pantry at all times is very essential. It can be used as a low-fat substitute for its creamy counter parts like mayonnaise or sour cream.

Here is a little extra tip, add more flavor to your smoothies and protein shakes by replacing normal yogurt with low-fat Greek yogurt. You can also make some fro-yo popsicles to cool off on a hot summer day.

Healthy Pantry Greek Yoghurt

3. Olives

Now, who doesn’t love this Mediterranean fruit! Apart from being delicious, olives are rich in heart healthy monounsaturated fats and have a long shelf life.

They go well with almost anything – toss them into salads and pastas or snack on them as is to curb those salt cravings. You are allowed to eat around 10 olives a day, that makes up for 50 calories from your daily budget.  

4. Honey

This pot of gold is definitely a must have in a healthy pantry. While honey is used as a sweetener it also comes to your rescue when a hangover or a bout of cough comes visiting.

If you are looking at substituting sugar with a sweetener, look no more. It can be used in salad dressings and marinades. You may also replace sugar with honey while baking!

Healthy Pantry Honey

5. Beans

Enriched with protein and fibre, beans are a must have for a healthy pantry. They can be used to prepare a quick salad or a meal that you have during the day.

E.g., 1 cup of chickpeas contains 15 g of protein and 12 g of protein. It can be used to make a scrumptious bowl of hummus with a side of toasted pita bread or vegetable fingers!

6. Quinoa

One cup of cooked quinoa gives you 222 calories packed with 8 g of protein and 5 g of fibre. Rich in iron and vitamin B, this hearty whole grain can be eaten cold, in a salad with veggies and a dressing of your choice or substitute it for oatmeal or rice to make a sweet or savory meal.

If you don’t have this in your pantry, now would be a good time to add Quinoa and get started on your healthy pantry.

Healthy Pantry Quinoa

7. Eggs

Almost every pantry will be stocked with this particular food item. Consumed as a staple breakfast in many parts of the world, eggs are rich in belly-filling protein. One egg is packed with 70 calories and gives 6g of protein.

The best way to consume eggs would be to hard boil them and have them as an on-the-go snack. If you are looking for a way to change things around, you can toss a fried egg over a bowl of salad or mixed rice with veggies of your choice.

8. Chocolate

Now we’re talking! Dark chocolate has been known to have many health benefits. It contains powerful disease-fighting polyphenols and also aid in weight loss.

They are ideal for snacking on to curb those chocolate cravings or just to lift your mood. If you are feeling adventurous go ahead and add this as a secret ingredient to the braising sauce you would use for meat to get that wow factor.

Healthy Pantry Dark Chocolate

9. Flavoured Vinegar

This heart healthy ingredient is a definite must have in your healthy pantry. Flavors like balsamic or apple cider can be drizzled over a bowl of your favorite salad for few calories.

One teaspoon contains approximately 5 calories, thus keeping your salad on the healthy side.  

10.  Oatmeal

Ending this list is oats which is known to lower cholesterol and also helps in controlling your appetite.

If you are someone who feels hungry soon after having a meal this is the ideal fix for you. A sumptuous breakfast made of oats will keep you feeling full till lunchtime! You can also include them in post workout smoothies.

Healthy Pantry Oats

You are now 10 steps closer to having a healthy pantry. No more excuses to not eat healthy! How healthy is your pantry? Feel free to let us know what you would add to this list!

Customized diet charts, workout routines, access to healthy recipes and more! All with HealthifyMe Premium.

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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4 responses to “10 Must-haves for a Healthy Pantry”

  1. your all pantry look beautiful and healthy but “oatmeal” is my one of favorite. I am making this recipe in week one time. Because its very healthy and good for staying fit.

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