If you want to start eating healthier, the first thing you should do is stock your pantry with nutritious ingredients. Having healthy stuff on hand makes it easy to throw together good, satisfying meals in a pinch. So that way, when you come home super hungry, you can actually whip up a good-for-you meal pretty quickly instead of ordering potentially greasy, not-so-healthy takeout or munching on a bag of popcorn in place of a suitable meal.
But what exactly should you be storing in your cupboard? Registered dietitians swear by ingredients that are versatile and also pack in a variety of nutrients—so they can be used seamlessly in a handful of different recipes. We talked to seven R.D.s to find out the one healthy, non-perishable pantry item they always have in stock. Here’s what they love.
This story originally appeared on Self.
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