Here’s a List of Pantry Staples to Boost Your Health in 2022!

A healthy lifestyle is best supported with nutritious meals, and the key to eating well is having a pantry equipped with the proper supplies. Stocking up on healthy pantry essentials can help you start and maintain kind and healthy eating habits as a family. They’re also highly convenient for meals and snacks! Nowadays, health is our most important priority. Apart from taking Vitamin C’s and good sleep, the food we consume is key in strengthening our bodies and boosting our immune system. Read on for a list of pantry staples you can fill your cupboards with!

Here's a List of Pantry Staples to Boost Your Health in 2022!

Frozen Fruits and Veggies
Frozen fruits and veggies are handy produce and worthwhile to have in your freezer, because their shelf life can last for several months up to a year. Frozen fruits and veggies have the same amount of nutrients as their fresh counterparts, and they can be incorporated into so many recipes, not just smoothies! You can make soups out of frozen greens, and baked goods like muffins and pies using frozen berries.

Spices and Herbs
Studies have shown that spices like turmeric, cinnamon, ginger, and cayenne have awesome health benefits! Turmeric contains anti-inflammatory and anti-cancer properties, cinnamon is known to aid in lowering blood sugar levels, cayenne is a good way to support pain relief, while ginger can help fight nausea. Not to mention, these spices are also a great way to make meals extra flavorful with a big boost in nutrition!

Different Kinds of Grains
Whole grains are filling and rich in fiber. They are great ingredients to make satisfying meals while helping you maintain a healthy weight. Whole grains are also a source of B vitamins, iron, potassium, and magnesium. Some samples of whole grains are oats, brown rice, buckwheat, and whole wheat bread and pasta. To make whole grains a more regular part of your family’s diet, you can try incorporating more whole-grain cereals and oats for breakfast, use whole-wheat bread for sandwiches, and use quinoa or brown rice as a substitute for white rice.

Nut Butters
Natural nut butters (almond butter, cashew butter, peanut butter) are healthy alternatives compared with other spreads that have added sugar and fats. You can also use them in many recipes like oatmeal, smoothies, yogurt, and homemade granola. Peanut butter is rich in antioxidants and makes a delicious snacking pair for apples, and bananas. Cashew butter is creamy, which makes it a good replacement for dairy. Almond butter is low in fat, and rich in vitamin E, magnesium, and calcium. You can add it in oatmeal, ice cream, or cake batter.

The health benefits of yogurt is thanks to its live bacteria content which supports gut health. Yogurt can also be a source of protein and calcium. You might want to opt for plain yogurt than the flavored ones to avoid extra sugar. But you can jazz up yogurt by adding fruits and granola for a variety of texture and flavor! Yogurt can be a fun and simple snack which you can customize to your taste.

Healthy Canned Food
Having canned goods in your pantry will always be convenient. Stock up on canned tuna or salmon for quick and easy meals rich in omega-3 like tuna salad sandwiches. You can also make homemade pasta sauces out of canned tomatoes. Canned beans and chickpeas, rich in fiber and minerals, are excellent ingredients for dips!

Apple Cider Vinegar
Apple cider vinegar is apple juice fermented twice using natural bacteria and yeasts. Along with a healthy diet, apple cider vinegar can aid in lowering blood sugar level, and weight management. You can use apple cider vinegar as dressing for salad, or to add a tart flavor to your marinades.

Olive Oil, Avocado Oil
Having a variety of healthy cooking oils is one way to keep your heart strong. Avocado oil and extra virgin olive oil are said said to have the potential to help lower cholesterol, and even prevent heart disease. You can use avocado oil as a substitute for regular cooking oil, because it can cook food at high temperatures. Olive oil can be drizzled on salads, bread, and pasta.

For more tips and inspiration, check out our other fitness and health articles. You can also let us know what your other kitchen must-haves are, too!


Kubala, Jillian. 15 Healthy Staples You Should Always Have on Hand. 8 April 2020.
Madormo, Carrie. 28 Healthy Pantry Staples to Keep in Your Kitchen. 25 March 2021
Aldeborgh, Alex. A Registered Dietitian’s Healthy Pantry Staples. 11 September 2019
Johns Hopkins Medicine. 5 Spices With Healthy Benefits.
Mayo Clinic. Whole Grains: Hearty Options for a Healthy Diet.
Cedars Sinai. Nut Butters: Which One is the Healthiest?
Harvard School of Public Health. Yogurt.
Cleveland Clinic. Exploring the Health Benefits of Apple Cider Vinegar. 30 April 2021.

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