10 Essential Healthy Foods to Stock Up On

Fresh Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants, which are all essential for good health. Aim to fill half of your plate with fruits and vegetables at every meal.

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Here are some of the best fruits and vegetables to stock up on:

Apples: A good source of fiber, vitamin C, and potassium.
Bananas: A good source of potassium, fiber, and vitamin B6.
Berries: A good source of antioxidants, fiber, and vitamin C.
Broccoli: A good source of fiber, vitamin C, and vitamin K.
Carrots: A good source of vitamin A, fiber, and potassium.
Celery: A good source of fiber, vitamin K, and potassium.
Cucumbers: A good source of hydration, electrolytes, and vitamin K.
Greens (spinach, kale, romaine lettuce): A good source of fiber, vitamin A, vitamin C, and calcium.
Oranges: A good source of vitamin C, fiber, and potassium.
Potatoes: A good source of fiber, potassium, and vitamin C.
Sweet potatoes: A good source of fiber, vitamin A, and vitamin C.
Tomatoes: A good source of vitamin C, lycopene, and potassium.

Whole Grains

Whole grains are a good source of fiber, vitamins, minerals, and antioxidants. They can help you feel full and satisfied, and they may also help reduce your risk of chronic diseases such as heart disease, stroke, and type 2 diabetes.

healthy foods to stock up on

Here are some of the best whole grains to stock up on:

Brown rice: A good source of fiber, magnesium, and selenium.
Bulgur: A good source of fiber, protein, and iron.
Oats: A good source of fiber, protein, and iron.
Quinoa: A good source of fiber, protein, and iron.
Whole-wheat bread: A good source of fiber, vitamins, and minerals.
Whole-wheat pasta: A good source of fiber, vitamins, and minerals.

Lean Protein

Lean protein is an essential part of a healthy diet. It can help you build and maintain muscle mass, and it can also help you feel full and satisfied.

10 Essential Healthy Foods to Stock Up On

Here are some of the best lean protein sources to stock up on:

Beans: A good source of protein, fiber, and iron.
Chicken: A good source of protein, niacin, and selenium.
Fish: A good source of protein, omega-3 fatty acids, and vitamin D.
Lentils: A good source of protein, fiber, and iron.
Low-fat dairy products: A good source of protein, calcium, and vitamin D.
Nuts: A good source of protein, fiber, and healthy fats.
Seeds: A good source of protein, fiber, and healthy fats.
Tofu: A good source of protein, iron, and calcium.

Healthy Fats

Healthy fats are essential for good health. They can help your body absorb vitamins, build cells, and produce hormones.

Fresh Fruits and Vegetables

Here are some of the best healthy fats to stock up on:

Here are some of the best fruits and vegetables to stock up on:

Avocados: A good source of healthy fats, fiber, and potassium.
Extra virgin olive oil: A good source of healthy fats, antioxidants, and vitamin E.
Nuts: A good source of healthy fats, protein, and fiber.
Seeds: A good source of healthy fats, protein, and fiber.
Fatty fish: A good source of omega-3 fatty acids, which are essential for heart health.

Snacks

Healthy snacks can help you stay on track with your healthy eating goals. They can also help you avoid unhealthy cravings and overeating.

Here are some of the best healthy snacks to stock up on:

Fruit: A good source of vitamins, minerals, and fiber.
Vegetables: A good source of vitamins, minerals, and fiber.
Nuts: A good source of protein, fiber, and healthy fats.
Seeds: A good source of protein, fiber, and healthy fats.
Yogurt: A good source of protein, calcium, and probiotics.
Hard-boiled eggs: A good source of protein, iron, and selenium.
Whole-wheat crackers: A good source of fiber, vitamins, and minerals.
Hummus: A good source of protein, fiber, and healthy fats.
Guacamole: A good source of healthy fats, fiber, and vitamin C.

Tips for Stocking Up on Healthy Foods

Make a list of the healthy foods you want to stock up on. This will help you stay focused when you’re at the grocery store.
Buy in bulk when possible. This can help you save money and time in the long run.
Store your healthy foods in a convenient place. This will make it easier for you to reach for them when you’re hungry.
Keep your healthy foods fresh. This will help them retain their nutrients and flavor.
Don’t be afraid to experiment with new healthy foods. You may be surprised at what you like!

Filling Out Your Pantry

Here are 4 useful tables that can help you fill out your pantry with healthy foods:

Food Group	Foods to Stock Up On
Fruits	Apples, bananas, berries, broccoli, carrots, celery, cucumbers, greens, oranges, potatoes, sweet potatoes, tomatoes
Vegetables	Brown rice, bulgur, oats, quinoa, whole-wheat bread, whole-wheat pasta
Lean Protein	Beans, chicken, fish, lentils, low-fat dairy products, nuts, seeds, tofu
Healthy Fats	Avocados, extra virgin olive oil, nuts, seeds, fatty fish

Snack	Nutrients
Fruit	Vitamins, minerals, fiber
Vegetables	Vitamins, minerals, fiber
Nuts	Protein, fiber, healthy fats
Seeds	Protein, fiber, healthy fats
Yogurt	Protein, calcium, probiotics
Hard-boiled eggs	Protein, iron, selenium
Whole-wheat crackers	Fiber, vitamins, minerals
Hummus	Protein, fiber, healthy fats
Guacamole	Healthy fats, fiber, vitamin C

Food	Serving Size	Calories	Fat (g)	Carbohydrates (g)	Protein (g)
Apple	1 medium	95	0.3	25	0.5
Banana	1 medium	105	0.4	27	1.3
Broccoli	1 cup cooked	30	0.4	6	2.6
Carrot	1 medium	25	0.2	6	0.9
Celery	1 stalk	6	0.1	1.4	0.4
Chicken	3 ounces cooked	140	3.5	0	26
Fish	3 ounces cooked	120	5	0	20
Lentils	1 cup cooked	230	0.9	40	18
Oatmeal	1 cup cooked	150	2.5	27	5
Peanut butter	2 tablespoons	190	16	7	8
Quinoa	1 cup cooked	220	4	40	8
Spinach	1 cup cooked	7	0.8	3	1
Sweet potato	1 medium	100	0.2	24	2.4
Tofu	3 ounces	80	4	0	10
Whole-wheat bread	2 slices	130	2	25	5
Whole-wheat pasta	1 cup cooked	220	2	43	8