15 Foods to Keep on Hand
By Roxanne Poon
Feeling crunched for time? Have limited space for storing and preparing food? Don’t worry. Keep a few affordable basics in your room and you’ll be eating healthy snacks and meals in no time.
Here are a few tips:
- Mixing protein with whole-grain carbohydrates (e.g., hummus with whole-grain crackers) is a great way to satisfy your hunger.
- Nuts, seeds, and peanut or other nut butters are great sources of protein and heart-healthy omega-3 fatty acids. Their unsaturated fats can lower your cholesterol.
- Don’t forget fruits and vegetables for fiber, taste, and lots of nutrients.
- Store foods in airtight containers to avoid spoilage and pests.
5 items to keep in your mini-fridge:
- Low-fat Greek yogurt or cottage cheese
- Baby carrots and other pre-cut veggies
- Hummus or bean spread
- Pre-cooked chicken breast or other lean meat
- Milk or milk alternative
10 for your cabinet:
- Dried fruit
- Unsalted nuts and seeds
- Fruits that last without refrigeration (e.g., apples, grapes, oranges, bananas)
- Low-sodium canned soup or beans
- Applesauce
- Microwaveable brown rice and plain oatmeal in packets
- Tuna or salmon (look for low-sodium varieties in cans or packets)
- Rice cakes or whole-grain crackers
- Low-salt, low-fat popcorn or pretzels
- Dark chocolate: It’ll satisfy your sweet tooth while providing antioxidants.
Roxanne is a registered nurse and quality improvement specialist at a major teaching hospital in New Jersey.
