Healthy Staples for Your Kitchen

Guest post by Kelly Hogan, MS, RD, CDN, Senior Dietitian at The Mount Sinai Hospital.

“The best defense is a good offense” is a popular saying in sports, but I often utilize it in the nutrition world as well–especially when it comes to weight management and maintaining a healthy lifestyle. Being prepared with quick and healthy meal ingredients, as well as protein and fiber rich snacks, can often be our best defense against overeating and poor food choices. The backbone of our offense typically resides in the kitchen, and by having a few key items in the fridge and pantry, you can be ready for anything from a quick snack to a well-balanced meal.

Here are my top seven kitchen staples:

1. Greek yogurt – an excellent source of protein and probiotics, Greek yogurt makes for a filling snack or meal when paired with fruit and a handful of nuts or granola. It can also be used in baking and cooking as a substitute for butter or oil, or sour cream.
2. Almonds and almond butter –these nutrient powerhouses are packed with healthy fats, fiber and protein, and are also a good source of vitamin E, a powerful antioxidant. Almonds are quite versatile and can be eaten as a snack with fruit (a 1/4 cup is a healthy portion size for whole nuts or 1 tbsp. for nut butter) or on top of salads, oatmeal and yogurt
3. Bell peppers – can be used in a variety of meals and snacks, such as stir fries, sliced raw dipped in hummus or baked whole and stuffed with quinoa and tomato. They add a substantial dose of antioxidants, and can even enhance iron absorption when consumed with iron sources like lentils or chicken due to their high vitamin C content
4.  Kale – packed full of fiber, vitamin A, vitamin C, vitamin K, antioxidants (to name a few!), kale can be used as a side dish sautéed with olive oil and garlic, as a salad base, in omelets or even baked as “chips” to give any meal or snack a filling boost of nutrients
5. Quinoa – this super grain is a great source of fiber and, unlike most other grains, is also a complete protein containing all essential amino acids. It can be added to salads, used as a side dish with a lean protein and veggies or even tossed in with your morning oatmeal
6. Eggs – a fantastic source of high quality protein, as well as disease-fighting carotenoids and choline, which are important for brain health. Eggs can be eaten alone as a snack, added to whole wheat bread or toast for a satisfying sandwich or paired with veggies for a quick breakfast, lunch or dinner
7. Frozen fruit – especially beneficial in the winter months when many favorite fruits are out of season, frozen fruit is just as nutrient-packed as its fresh and seasonal counterparts. It can be used for quick smoothies or thawed and added on top of yogurt, oatmeal, or even toast.