50 Foods the Healthiest People Always Stock in Their Kitchens
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Avocados
“They’re full of satisfying, healthy fat,” Keri Glassman, registered dietitian and founder and president of Nutritious Life, a New York City nutrition consulting practice, tells Yahoo Health. Avocados also contain fiber and other good-for-you compounds such as the antioxidant glutathione, which helps block the absorption of some bad fats, notes Glassman.
(Photo: Stocksy)
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Coconut oil
“Coconut oil is not only anti-inflammatory but also boosts metabolism and tastes delicious,” Frank Lipman, MD, integrative and functional medicine physician and founder of Eleven Eleven Wellness Center. Lipman recommends adding coconut oil to breakfast shakes, sautéing kale in it, and using it to roast root vegetables for a nutty, sweet flavor.
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Raspberries
No other berry can boast the fiber, vitamin, and mineral content of raspberries, according to Tanya Zuckerbrot, registered dietitian and founder and CEO of F-Factor Nutrition, a private nutrition counseling practice in New York City. “Raspberries are chock-full of vitamin C and fiber, help fill you up for only a few calories, and they taste delicious!” she tells Yahoo Health.
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Raw, unsweetened cacao powder
“It’s a true superfood that can help elevate mood, improve blood flow, and even lower blood pressure,” says Lipman. “It helps reduce inflammation and LDL, the ‘bad cholesterol,’ and it’s loaded with antioxidants, which can help prevent cell damage, degenerative diseases, and even cancer.” Since raw cacao powder is bitter, Lipman recommends adding it to smoothies or using it to make a healthy hot chocolate.
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Walnuts
A small handful of walnuts every day delivers a healthy dose of omega-3 fatty acids, alpha-linolenic acid, melatonin, copper, manganese, and the hard-to-find gamma-tocopherol form of vitamin E, which helps protect your heart, according to Lipman. “Walnuts on your plate may also protect your brain and help slow the onset of Alzheimer’s and Parkinson’s disease,” he says.
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Dried lentils
Lentils are highly nutritious and a great source of protein and fiber. “Dried lentils are extremely satiating and a good alternative to meat,” David L. Katz, MD, director of the Yale University Prevention Research Center and director and founder of the Integrative Medicine Center at Griffin Hospital, tells Yahoo Health.
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Frozen Brussels sprouts
One cup of cooked Brussels sprouts is an excellent source of vitamins A, C, and K and folate, as well as a good source of fiber, thiamine, vitamin B6, potassium, and iron. “Brussels sprouts are also cruciferous veggies that have antioxidant and anti-inflammatory benefits,” Elisa Zied, registered dietitian and author of Younger Next Week, tells Yahoo Health.
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Chia seeds
These tiny seeds are packed with anti-inflammatory omega-3 fatty acids, notes Lipman. Chia seeds are also rich in cancer-fighting antioxidants and fiber.
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Quinoa
The seed is loaded with filling protein; 1 cup of cooked quinoa contains 8 grams of the stuff. “It’s also yummy as a hot cereal, especially when combined with fresh or dried fruit, nuts, a drizzle of honey, and sometimes a little yogurt or milk,” Marci Clow, registered dietitian and senior director of product research for Rainbow Light nutritional supplements, tells Yahoo Health.
(Photo: iStock)
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Eggs
“It’s no surprise that RDs everywhere encourage eggs,” says Zuckerbrot. Eggs are a complete protein source with 13 vitamins and minerals for only 70 calories per egg. “Choline, which is abundant in the egg yolk, is an essential compound linked with improved brain function,” she points out.
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Almonds
Several health experts, from Lipman to Katz, stock up on almonds, which are high in protein, fiber, calcium, vitamin E, magnesium, and folic acid. They’re nutrient-dense and can even help lower cholesterol.
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Green matcha tea
One cup of matcha has the antioxidant equivalent of 10 cups of regular green tea, notes Lipman, helping to prevent cell degeneration and premature aging.
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Oatmeal
Keri Gans, registered dietitian and author of The Small Change Diet, starts nearly every morning with a hot bowl of oatmeal, microwaved for two to three minutes. It’s an excellent source of soluble fiber, points out Katz. Plus, oatmeal contains several other nutrients, including phosphorus, copper, biotin, magnesium, chromium, and zinc.
(Photo: iStock)
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Kale
The leafy green is an excellent source of vitamins A, C, K, and B6, as well as calcium, potassium, copper, and manganese. It also has fiber and protein. “There is nothing like a great massaged kale salad,” Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine and founder and medical director of the UltraWellness Center in Lenox, Mass., tells Yahoo Health. “When your body is craving greens, this is one of the best kinds of salads to make.”
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Canned sardines
These little fish are high in omega-3 fatty acids, protein, and hard-to-get vitamin D. And if you eat the bones, points out Lipman, you get the added benefit of calcium too.
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Steamed/baby carrots
One cup of cooked carrots delivers vitamin A, which supports healthy skin, vision, teeth, and bones, as well as vitamin K. Carrots are also a good source of fiber, vitamin C, and potassium. “Carrots are nature’s candy,” says Zied.
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Tomatoes
Rich in vitamin C, a powerful antioxidant that may help strengthen the immune system, tomatoes are a year-round staple in Gans’s home.
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Extra-virgin olive oil
The oil is high in healthy monounsaturated fat, which fights cancer, reduces inflammation, and may help regulate cholesterol, according to Joshua Rosenthal, the found and director of the Institute for Integrative Nutrition.
(Photo: iStock)
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Canned/frozen wild salmon
The fish, a favorite of Hyman’s, is chock-full of vitamins B12 and D, selenium, omega-3 fatty acids, and protein.
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Bell peppers
The colorful vegetables are packed with vitamins C and A. Plus, 1 cup of chopped red bell peppers has 3 grams of fiber. Glassman adds the versatile peppers to everything from eggs to hummus to guacamole.
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Plain Greek yogurt
It’s a popular breakfast item for good reason: It’s not only convenient, but Greek yogurt is loaded with protein, calcium, and probiotics (good bacteria). “Plain yogurt is also a great low-fat, low-calorie substitute in any recipe that calls for sour cream or mayo,” says Clow.
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Frozen wild blueberries
Hyman is a fan of these sweet berries, which are bursting with antioxidants (wild blueberries have double the amount of regular blueberries), as well as fiber and manganese.
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Coffee
A cup of joe does much more than help you kick-start your day: The antioxidant-rich superfood helps protect against cancer and neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease and helps the body burn fat stores for energy, according to Zuckerbrot.
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GG Bran Crispbread crackers
Zuckerbrot replaces bread with these fiber-rich, nutrient-dense crackers to give her sustained energy to power her through her day. “They’re the perfect vehicle for anything from cream cheese and lox to a dipper for hummus,” she says.
(Photo: Facebook/Fiber Rich Bran Crispbread)
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Bananas
Although they’re best known for providing potassium, one medium banana is also a solid source of vitamins B6 and C, fiber, and manganese, notes Zied.
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Low-fat organic chocolate milk
An 8-ounce glass provides protein, calcium, and vitamins D and A. “It’s a great postworkout recovery beverage that’s sweet and refreshing,” says Zied.
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Almond butter
As with almonds, almond butter is rich in protein, fiber, vitamin E, and magnesium. “I love adding it to smoothies, using it for sauces, and having it by the spoonful as an energizing snack,” says Lipman.
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Hemp seeds
This great vegan protein source includes all the essential amino acids, along with protein and antioxidants. Rosenthal sprinkles hemp seeds into salads and eats them as a snack when he’s traveling.
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Sweet potatoes
They’re full of beta carotene, vitamin C, and manganese, as well as fiber and protein, which is why you’ll find them in Hyman’s kitchen.
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Canned beans
Gans always keeps at least one can of low-sodium beans such as cannellini, black beans, chickpeas, or kidney beans in her pantry. “They are the perfect addition to a pasta dish, pasta sauce, or salad by providing extra protein, fiber, and iron, especially when making a plant-based meal,” she tells Yahoo Health.
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Nonfat ricotta cheese
This versatile cheese packs in 10 grams of protein and 20 percent of your daily calcium needs per half-cup serving, notes Zuckerbrot.
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Organic full-fat coconut milk
Coconut milk is a good dairy substitute and full of healthy fats, notes Lipman, who uses it in his smoothies.
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Turmeric
The spice is a powerful anti-inflammatory that has a home in Rosenthal’s pantry. “Inflammation plays a role in almost every chronic disease, including heart disease, cancer, and Alzheimer’s,” he says, “so it’s important to eat an abundance of anti-inflammatory foods.”
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High-fiber cereal
Cereal is a super-convenient breakfast staple or snack — but it’s only healthy if you choose wisely. “High-fiber cereals such as Nature’s Path Organic SmartBran and Kellogg’s All-Bran Buds deliver whole grains and abundant fiber to keep your digestive tract healthy and hunger at bay,” says Zuckerbrot.
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Red wine
Red wine is packed with the antioxidant resveratrol, a natural antiaging compound that may also be beneficial to your heart. Zuckerbrot unwinds with a glass of red wine instead of dessert after dinner.
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Hummus
The popular dip contains healthy monounsaturated fats, fiber, and folate. “I spread it on toast and pair it with eggs, put hummus on top of a baked potato instead of butter, and use it in pasta sauce to thicken it instead of cream,” says Gans.
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100 percent whole-wheat bread
You’ll always find a loaf of 100 percent whole-wheat bread in Gans’s freezer. “It’s a good source of heart-healthy whole grains, fiber, and B vitamins,” she says.
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Fresh collard greens
The dark greens are full of vitamins C, A, and B6 as well as potassium and serve up some fiber and protein. “Greens are so important for energy, health, and fighting chronic disease,” says Rosenthal. “They’re one of the most nutrient-dense foods you can eat, and learning to enjoy them daily is essential to health and longevity.”
(Photo: Getty)
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Peanut butter
“It’s loaded with healthy fat and protein, so it is super satisfying,” says Glassman. “But I also love it because it is crazy convenient. When I have no time, it’s so easy to throw it on a cracker or in a smoothie, or have it straight out of the jar, for a little nutrition boost.”
(Photo: Getty)
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Filtered water
Rosenthal fends off dehydration by guzzling filtered water daily. “Over 60 percent of our bodies are made up of water, so it makes sense that we need a lot of it to feel our best,” he says.
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Dried figs
Katz keeps dried figs on hand as a healthy way to satisfy a sweet craving. Plus, they contain filling fiber.
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Apples
A staple in Glassman’s kitchen, apples are full of vitamin C and fiber. “They don’t go bad too quickly, and they make a fast snack with peanut butter or on their own,” she says.
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Parmesan cheese
A little Parmesan goes a long way in terms of adding flavor to dishes, while delivering calcium and protein. Two tablespoons is only 45 calories, according to Zuckerbrot.
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Grilled chicken
The lean source of protein is Glassman’s go-to because it’s easy to grill and is versatile; she tosses it in sandwiches and salads and dips sliced grilled chicken into hummus or guacamole instead of chips.
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Canned artichokes
Hyman stocks canned artichokes in his pantry since they’re a good source of fiber, antioxidants, and protein, and they have a long shelf life. Look for low-sodium versions, and be sure to rinse and drain the artichokes to reduce the sodium content even more.
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Whole-grain pasta
It not only satisfies your carb cravings, but the whole-grain variety also comes with fiber, protein, B vitamins, and vitamin E. “It can be combined with any protein or chopped veggies for a quick lunch or dinner,” says Clow.
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Spinach
Spinach keeps well in the fridge and is loaded with minerals such as iron, potassium, and magnesium, along with phytonutrients, B vitamins, and fiber. Clow loves spinach’s versatility and tosses it into pasta dishes, smoothies, sandwiches, and omelets; uses it as an instant side salad; or simply sautés the greens.
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Nonfat milk
With nine essential nutrients, milk has earned a place in Gans’s refrigerator at all times. “Adding it daily to my morning oats provides me with extra protein to help fill me up, as well as calcium and vitamin D, which are needed for my bone health,” she says.
(Photo: Getty)
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Canned tuna
Canned fish such as tuna is a quick and easy way to add protein and heart-healthy omega-3s to your diet, according to Clow. She adds tuna to salads and pasta dishes or simply mixes it with plain yogurt and eats it with whole-grain crackers.
(Photo: Getty)
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Dried dates
“They’re a sweet and satisfying as a dessert — and so much more nutritious than most other options,” says Katz about the fiber-rich fruit. “Dried dates are also a convenient on-the-go snack.”
(Photo: Getty)
Here’s the simple truth — we’re inclined to eat what we keep stocked in our kitchens. After all, research shows an association between your weight and what you keep sitting out on the counter (having potato chips and breakfast cereal out and visible in the kitchen is linked with weighing more, while keeping a fruit bowl out is linked with weighing less).
That’s all the more reason to keep a fridge and pantry packed with good-for-you staples — and what better way to know what to buy and eat than to emulate the healthiest eaters? We tapped nine top doctors and nutritionists and asked them to share the healthy-eating staples they always keep stocked at home. Get ready to load up with these nutritional powerhouses.
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