Eat healthier on a budget
Stock up on these 13 low-cost pantry items for quick meals on busy nights.
Eating healthy isn't always easy. Some nights, just getting dinner on the table can feel tough. But here's a trick that can save you time and money while reducing, stress: Stock your kitchen with healthy foods that have a long shelf life. That way, you have what you need to pull together quick, filling and healthy meals in a pinch.
Here are 13 foods that doctors and dietitians suggest you keep in the pantry (and freezer). They set you up for easy, healthy meals — even on busy days.
1. Canned beans
Red, black, kidney and pinto beans are part of the legume family. They're also a common pantry staple. You might not even realize how nutritious they are. “Like meat, they're loaded with protein, iron and zinc,” says Michael Greger, MD, founder of NutritionFacts.org. “But legumes are also high in nutrients normally found in vegetables, like fiber, folate and potassium. So you get the best of both worlds," he adds.
Some easy ideas for enjoying canned beans:
- Mash them, add your favorite seasonings and spread over toast.
- Roll them into a tortilla with cheese and salsa for a quick burrito.
- Make a Southwestern-style loaded potato. Pile pinto or black beans on top of a baked potato. Add shredded cheese, canned corn and salsa.
Get the most out of your benefits
2. Lentils
Lentils have all the benefits of beans and are super easy to use in many ways. “Lentils are tiny, cook quickly and don’t need any soaking time,” says Lynn Beattie, MPH. She’s a nutrition education specialist at the University of Massachusetts Amherst Center for Agriculture, Food, and the Environment.
Beattie recommends giving dried lentils a quick rinse with cool water. Then cook them in boiling water. (They take about 20 minutes). Use cooked lentils in soups and stews. Add them to a salad. Or heap them on top of rice. They can take on many flavors depending on your choice of seasonings.
3. Peanut butter
There’s nothing wrong with a classic peanut butter and jelly sandwich. “In fact, peanut butter on whole-wheat bread is a perfect combination,” says Taylor C. Wallace, PhD, an adjunct professor at George Mason University.
“Peanut butter and whole wheat contain complementary proteins," says Dr. Wallace. “Put together, they give you all the essential amino acids you need.” Peanut butter is high in calories, though, so stick to one to two tablespoons a day.
4. Brown rice
When shopping for rice, try to get brown instead of white, Dr. Wallace says. That’s especially true if you’re working to maintain a healthy weight or have diabetes. “White bread and white rice are converted to sugar in the body very quickly and are absorbed quickly,” he adds. That can raise blood sugar levels.
Brown rice, on the other hand, is a whole grain that’s a good source of fiber. It also breaks down more slowly in the body. Recent studies found that eating more whole grains lowers the risk of death from stroke and heart attack.
5. Whole-wheat pasta
Like brown rice, whole-wheat pasta is a whole grain. The fiber it packs is good for controlling weight and blood sugar. It also helps fend off chronic conditions such as type 2 diabetes. To get the maximum nutrition bang for your buck, look for 100 percent whole grain on the label, Dr. Wallace says.
6. Pasta sauce
Need a quick and easy dinner? Top your whole-wheat pasta with a jar of tomato-based pasta sauce. It’s low in calories and saturated fat. Plus, it's high in lycopene, a heart-healthy nutrient.
7. Canned tomatoes
You could make your own pasta sauce with canned tomatoes. Just add seasonings like garlic powder and dried oregano and mash or blend into a sauce. Canned tomatoes are also an easy addition to chili, curries, soups or gumbos.
8. Canned fish
Fish is a good source of omega-3 fatty acids. These fats are key to keeping your heart and arteries healthy. And good news, you’ll get the same benefits from canned fish as fresh, but with a lower price tag.
Try making salmon burgers with canned salmon. Mix up a classic tuna fish salad. Sardines are another great canned option: They have some of the highest amounts of omega-3s of any fish. In general, pick low-sodium fish canned in water (not oil) to cut down on calories.
9. Canned chicken
It’s another quick meal hack. Canned chicken has all the benefits of fresh chicken. It’s a low-fat protein. But it's cheaper, already cooked and lasts for months in your cupboard. Try it in chicken salad, tacos, quesadillas or casseroles. And be sure to look for a reduced sodium option.
10. Stock
“Stock or broth is a great way to add flavor to soups, stews and grain dishes, without adding a lot of extra calories,” says Carrie M. Durward, PhD, RD. She’s a nutrition specialist at Utah State University in Logan. “I recommend getting low-sodium options,” she adds. That way you can control how much salt is in your dish.
11. Tortillas
Keep small tortillas around for “Taco Tuesdays.” Or choose larger ones for veggie burritos, quesadillas or making wraps instead of sandwiches. “Corn tortillas or 100 percent whole-wheat tortillas are considered whole grains and add fiber to your meals,” says Beattie.
12. Frozen vegetables
Vegetables are key to a healthy diet. But fresh ones have a short shelf life. Frozen veggies are picked at peak ripeness and frozen right away. That means they have all the nutrition of fresh vegetables, but they can last for months in your freezer.
Keeping frozen veggies on hand makes it easy add a nutrition boost to your meals. You can steam frozen veggies for a quick and easy side dish. Or add frozen veggies to soups, stir-frys, casseroles and more.
13. Oatmeal
Oatmeal is another whole-grain food. It provides vitamins, minerals and fiber, which helps:
- Lower the risk of heart disease
- Make you feel fuller longer
- Maintain blood glucose levels
- Keep digestion regular
And oatmeal isn’t just a breakfast food. Try savory oats for dinner. Cook your oats in a flavorful broth instead of water. Add in veggies like sauteed spinach and mushrooms. Then top with things like green onions, cheese or chopped tomatoes. For extra protein, you could add a fried egg on top.
Need help paying for groceries?
The cost of food is rising. But there are resources that can help you pay for groceries. You may be able to enroll in the Supplemental Nutrition Assistance Program (SNAP). This government program provides money for groceries. Visit the SNAP website to find out if you’re eligible.
If you’re pregnant or have young children, you may be eligible for the Special Supplemental Nutrition Program for Women, Infants and Children (WIC). This program provides food vouchers and nutritional support to:
- Pregnant women
- Breastfeeding and non-breastfeeding post-partum women
- Infants and toddlers up to age 5
There may be other resources in your community to help with groceries. Call 211 (or visit 211.org) to learn about local resources.
Additional sources
Study on whole grains and stroke: The Lancet
Health benefits of fiber: Harvard T.H. Chan School of Public Health
Lycopene and heart health: International Journal of Molecular Sciences
Health benefits of nuts and seeds: Advances in Nutrition
