Decrease Stress with These 10 Grocery Staples

10 Nutritious Grocery Staples

1. Canned beans

They are sustainable, budget-friendly, and their convenience factor makes pulling together a healthy meal in minutes easier than ever. A nutritional powerhouse, beans have been shown to support heart health, weight management, and help stabilize blood sugar levels. Tip: rinsing canned beans reduces the sodium by 40 percent.

2. Nuts and seeds

Nuts and seeds provide plant-based protein, fiber, and healthy fats for staying power. The highest protein snack nut, pistachios are a smart pantry staple providing 6 grams of complete, plant-based protein and 3 grams of fiber per serving. Toss them in your salad instead of croutons, use them as an ingredient when cooking, or simply grab a handful for a healthy, stress-free snack.

3. Ready-to-eat cereals

Research shows most cereals provide meaningful amounts of whole grain, fiber, vitamins, and minerals which aren’t always easy to find in other breakfast choices. Boost your intake of essential nutrients even more by topping your cereal with fruit, or make a trail mix with cereal, dried fruit and nuts for a nutritious anytime snack.

4. Canned and boxed soups

Stock up on vegetable- and broth-based options as they are rich in nutrients while being low in calories and fat. Add in extra vegetables, quick-cook whole grains, or pre-cooked chicken or tofu for a balanced meal in minutes.

5. Frozen fruits and vegetables

It can be both pricey and stressful to perfectly plan all your fresh produce for a week. Thankfully frozen fruits and vegetables are more than convenient and budget-friendly, they are often more nutritious than fresh. That’s because frozen fruits and vegetables are picked at peak ripeness, then flash frozen to lock in their nutrients. Toss them into smoothies, add to a stir-fry, or bake them in dishes. Plus, frozen produce is a lifesaver on the nights when you can’t bear to chop anything.

6. Canned or frozen fatty fish

Fatty fish is rich in protein, as well as EPA and DHA omega-3 fatty acids, which research shows are important for overall wellness, including brain, eye, and heart health. Bake a frozen salmon fillet for a quick dinner with veggies, add a can of tuna to your pasta dish, or enjoy a tin of oil-packed anchovies as a healthy snack.

7. Oats

They provide mood supporting nutrients, like magnesium to reduce anxiety, B vitamins for managing stress and energy, and probiotics for gut health. They’re awesome for overnight oatmeal, cook up pretty quickly for a hot breakfast, and make a delicious and crunchy topping when baked.

8. Frozen pre-cooked whole grains

Whole grains provide key nutrients such as fiber, iron, magnesium, and B vitamins. When waiting 30 minutes or more for them to cook is not an option, make your life easier by stocking up on frozen whole grains that can be cooked in three minutes or less in the microwave. Options include brown rice, quinoa, and flavored bean-and-whole-grain blends. Enjoy them as a high-fiber side dish, in a soup, or base to a veggie bowl.

9. Healthy oils

Plant-based oils such as avocado oil, extra-virgin olive oil, and sunflower oil are a kitchen mainstay for both your heart health and culinary repertoire. Use them to make a homemade salad dressing, cook up a quick stir-fry, or as an ingredient in your favorite baked good. To prevent oxidation, oils should be stored in a dark glass container or tin that protects them from light and air.

10. Green herb sauces

Pick up a jar of pesto, chimichurri, or salsa verde to quickly flavor up meals all week. They’re packed with nutrient-rich fresh herbs, and you don’t have to do the rinsing and chopping. Keep a couple on hand to stir into soup, flavor dips, drizzle on bowls, or turn into tasty salad dressing.

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Reflection:

What are some grocery staples you've been loving?

#Food #Stress #Health

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