9 Food Nutrients To Always Have In Your Pantry

Time health

Nutritionist-approved pantry staples

What you keep in your pantry is essential to helping you eat right, lose weight, and improve your health. That’s because a well-stocked pantry means making meals is a cinch, and the more home-cooked meals you eat, the greater control you have over how much saturated fat, added sugar, and sodium you take in.

I know this first-hand: I’ve made a point of eating primarily homemade meals for years. (You can find some of my recipes on my blog Appetite for Health). I only eat out when I’m traveling for work or attending a special event or party.

So how do I do it? Here are nine everyday essentials I keep in my pantry so I can make delicious and nutritious meals at a moment’s notice



dry pulses beans legumes chickpeas and lentils


Pulses include dry beans, peas, chickpeas, and lentils. Protein-rich and low in calories, pulses are nutritional powerhouses. Research indicates that they may help you lose weigh—and keep it off. I use them in soups, salads, and to make creamy dips.

brown rice cooking in a pan

Whole grains

Whole grains can help you make healthy meals in minutes, and, thanks to their fiber, they’ll help keep you satisfied. Plus, eating more whole grains can help you reduce your risk for heart disease and certain cancers. I keep a wide variety of whole grains in my pantry to help ensure we eat right when time is tight, including brown rice, whole-wheat pasta, oats, quinoa, barley, and bulgur.

canned whole diced crushed tomatoes pureed

Canned tomatoes

Armed with cans of whole, diced, and crushed tomatoes and even pureed tomato sauce, you can create an endless variety of sauces and soups. Compared to fresh, canned tomato products are particularly healthful; the processing makes lycopene, a carotenoid that provides anti-cancer and heart-health benefits, easier for your body to absorb.

mixed nuts heathy

Nuts and nut butters

Keeping a variety of nuts and nut butters on hand can amp up the texture and flavor of dishes at a moment’s notice. Rich in heart-healthy fats, protein, fiber, and antioxidants, nuts can help reduce risk for chronic diseases and may help you whittle your waistline: Studies show that people who eat a handful of nuts everyday are leaner that those who don’t.

Dried herbs and spices in jars

Dried herbs and spices

Rev up flavor without adding calories, sugar, or fat to your food! Herbs and spices are also bursting with protective antioxidants. In fact, one study examining more than 3,000 foods concluded that several herbs and spices, including oregano, cinnamon, thyme, and rosemary, had some of the highest antioxidant counts of all.

dipping bread in heart-healthy olive oil

Healthy oils

The main oils I use are extra-virgin olive oil for salad dressings and dipping; canola oil for cooking and baking because of its light, neutral flavor; and sesame oil for Asian-inspired stir-fry, dressing, or sauce. These oils are all considered heart-healthy because they are lower in saturated fat than butter, lard, or coconut oil.