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Healthy Food Items You Need to Have in Your Kitchen

If you are going to stock up on essential items for your kitchen, make sure that you add these healthy food options to your next grocery shopping list.

Coronavirus caught everyone around the world off guard. People rushed to the grocery stores getting what they considered as “essentials”. However, most of the items you would see in carts are canned goods and boxes of processed foods.

As the number of COVID-19 cases continues to rise, taking extra precautions such as social distancing, regular and thorough hand washing, and getting enough rest are always mentioned in the news. What many people often miss, however, is the importance of maintaining a healthy diet to keep a strong immune system. The lack of outdoor activities and the opportunity to go out as often as before has put more emphasis on maintaining a healthy diet.

So, how do you really keep a healthy diet in a crisis like a pandemic? Well, there are countless ways, and one of the easiest is to stock up on healthy food. Here are some great healthy food options you should get in the grocery stores the next time you’re out.

For the pantry

These items usually last longer, so stock up on these and always have a healthy snack on hand.

Dried beans and lentils

These are great sources of fiber, protein, and essential minerals. They are easy to cook and prepare. You can get them in bags, as they’re much cheaper than those in cans. They can be stocked for up to two years.

Protein powder

Protein powder isn’t something that you would usually think about stocking up on. But this is an essential item to have because it is a good nutritional supplement, especially with the limited resources available during these times of lockdown. Protein is an essential macronutrient that is needed by the body to function. 

If you are looking to enjoy other health benefits such as toning your muscles and aiding in weight loss, then that should motivate you to get them. You can learn more about the benefits of protein powders and what are the best ones to get through this link:

Rice and whole grains

Brown, red, or black rice are better than polished white rice. Aside from carbs, they are filled with fiber, protein, and other essential minerals like thiamin, niacin, pyridoxine, etc.

Whole grains like barley, buckwheat, and quinoa are great, too. They are super easy to prepare and they can last up to six months.

Other forms of whole grains

Whole grains can come in different forms, such as crackers and pasta. For crackers, choose a brand with at least 2g of fiber to make sure it doesn’t contain trans-fat.

Whole grain pasta is way healthier than its enriched counterpart. Choose those with omega-3 fatty acids and extra protein.

For whole grain bread, choose those with at least 2g of fiber per slice.


Choose whole and unflavored instant oats. There are lots of options out there. If you’re fancy, you can opt for the organic ones. You can easily top this with fresh fruits for a filling and nutritious breakfast.

Nuts and seeds

Choose almonds, cashews, pistachios, macadamia, sunflower, walnuts, etc. They are rich in fiber, omega-3 fatty acids, and other essential vitamins and minerals.

Dried meat

Beef jerkies are packed with protein while being low in carbs. They are shelf-stable, too, as they are designed to last up to two years. Make sure to store them in a ziplock and keep them in a fridge.

Peanut butter

It’s super versatile, and kids love it, too. It is cheap and healthy, as it packs mono and polyunsaturated fats, protein, and potassium. Peanut butter is great for apples, bananas, pretzels, sandwiches, etc.

For the fridge

You can have these food meals and snacks. However, keep in mind that they’re still perishable, so don’t buy too much and take note of their shelf life.

Fresh fruits and veggies

You should have at least one washed fruit inside your fridge. Keep it in a plastic container, and give it to your kids as a snack.

For the veggies, make sure you wash the fresh vegetables and chop them before storing them in the fridge. You can also pick pre-wash and pre-cut vegetables such as broccoli, carrots, cauliflower, etc. These are great for salads or steaming.


Fresh milk offers a quick solution for nutritious breakfast bowls. You can choose either fortified soy milk or skim milk for your kids.


Dip crackers or carrots into a chickpea spread for a healthy snack.

Low-fat yogurt

This is packed with protein, calcium, essential vitamins, and probiotics. You can add fresh fruits, dried fruits, or granola for a healthier snack.

100% fruit juice

You can dilute concentrated juice with water for a healthier refreshing drink.

For the freezer

With a full freezer, you won’t need to worry about running out of ingredients. These meats can last for months inside your freezer.


Salmon is one of the best food items you can stock up in your freezer. This is a low-mercury fish so it is completely safe to consume, plus it’s healthy. It is a great alternative to cod and tilapia while being a nutritious source of protein. Make sure you learn more about the healthy protein food sources to add to your daily diet.

Chicken breast

There are countless healthy recipes out there for chicken breast. This part packs a lot of protein, B vitamins, vitamin D, iron, calcium, zinc, and more.

Frozen vegetables

This is one of the easiest and most affordable ways to add some nutrients to your meals or snacks. Vegetables can be stored for up to 10 months and can be prepped in minutes (using the stove or microwave).

Lean ground beef

Like chicken, you will never run out of healthy recipes for lean ground beef. Choose 90% lean meat.