22 Staple Foods to Make Healthy Eating Easy All Week Long

Eating healthy can be a challenge, especially when you're busy and don't have a lot of time to prepare meals. However, with the right staple foods on hand, it's easy to make healthy and delicious meals all week long. In this article, we'll take a look at 22 staple foods that can help you make healthy eating easy all week long.

1. Whole Grains

Whole grains are a great staple food because they're nutritious, filling, and easy to prepare. Whole grains include oats, quinoa, brown rice, barley, and whole wheat pasta. They're high in fiber, which helps keep you full and satisfied, and they're also a good source of vitamins and minerals. Whole grains are a staple food that should be included in every healthy diet. Whole grains are grains that are in their natural state, meaning that they have not been refined or processed. They are a great source of nutrients, fiber, and energy. Here are a few reasons why whole grains are a great staple food to have on hand:

• Nutrient-dense: Whole grains are nutrient-dense, meaning they are packed with a variety of essential vitamins and minerals. They are a great source of B vitamins, antioxidants, and minerals such as magnesium, selenium, and iron. They also contain phytochemicals which can help to reduce the risk of chronic diseases.
• Fiber-rich: Whole grains are rich in fiber, which is essential for maintaining a healthy digestive system. Fiber also helps to keep you full and satisfied, making it easier to control your portion sizes.
• Slow-digesting carbohydrates: Whole grains are slow-digesting carbohydrates which provide energy to the body throughout the day. This can help you avoid energy crashes and cravings for unhealthy snacks.
• Versatile: Whole grains can be used in a variety of dishes. They can be used as a base for salads, added to soups, and used as a side dish. They can also be used to make bread, pasta, and breakfast cereals.
• Long shelf life: Whole grains have a relatively long shelf life, making them a great staple food to have on hand. They can be stored in a cool, dry place for several months, and can also be frozen for later use.
• Easy to prepare: Whole grains are easy to prepare and can be cooked in a variety of ways such as boiling, steaming, or microwaving. They can also be added to soups and stews, or used as a side dish.

Whole grains are a great staple food to have on hand for a healthy diet. They are nutrient-dense, fiber-rich, slow-digesting carbohydrates, versatile and easy to prepare. They can be used in a variety of dishes and can be stored for a long time making them a convenient addition to any meal. Incorporating whole grains into your diet can help to improve your overall health and well-being. Some examples of whole grains include oats, quinoa, brown rice, barley, and whole wheat pasta. They are not only delicious but also provide a variety of health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Additionally, whole grains can also play an important role in weight management, as they are satisfying and can help to control hunger. They also provide a slow release of energy, which can help to reduce fatigue and improve mental focus.

It is important to note that not all products labeled as "whole grain" are truly whole grain. It's essential to check the ingredient list for the presence of whole grains and avoid products that contain refined grains or added sugars. To ensure that you're getting the benefits of whole grains, try to choose whole-grain versions of products whenever possible and aim to make at least half of your grain servings whole grains.

Incorporating whole grains into your diet is easy, you can add oats to your smoothies, use quinoa as a base for salads, or swap your white rice for brown rice. You can also try to experiment with different types of whole grains such as barley, bulgur, and farro, which offer a variety of flavors and textures.

In conclusion, whole grains are an important staple food that should be included in every healthy diet. They are nutrient-dense, fiber-rich, and versatile, and can provide a variety of health benefits. By incorporating whole grains into your diet, you can improve your overall health and well-being, and enjoy delicious and satisfying meals.

2. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are packed with nutrients and are low in calories. They're also very versatile, and you can add them to a variety of dishes, from salads to soups to stir-fries. Leafy greens, such as spinach, kale, and Swiss chard, are a staple food that should be included in every healthy diet. These greens are packed with nutrients, low in calories, and versatile in their culinary uses. Here are a few reasons why leafy greens are a great staple food to have on hand:

• Nutrient-dense: Leafy greens are incredibly nutrient-dense, meaning they are packed with a variety of essential vitamins and minerals. They are a great source of Vitamin K, Vitamin A, Vitamin C, and Vitamin E, as well as minerals like Iron, Calcium and Magnesium. They also contain antioxidants, which help to protect the body from damage caused by free radicals.
• Low in calories: Leafy greens are low in calories, making them a great option for those trying to lose weight or maintain a healthy weight. They are also high in fiber, which can help you feel full and satisfied, making it easier to control your portion sizes.
• Versatile: Leafy greens can be used in a variety of dishes. They can be added to smoothies, used as a base for salads, or cooked in a variety of ways such as sautéed, steamed or eaten raw. They can also be used as a wrap or a base for sandwiches, adding an extra boost of nutrients to your meal.
• Long shelf life: Leafy greens have a relatively long shelf life, making them a great staple food to have on hand. They can be stored in the refrigerator for several days, and can also be frozen for later use.
• Easy to prepare: Leafy greens are easy to prepare and can be used in a variety of dishes. They can be washed and used raw, sautéed, steamed, or blended into smoothies. They can also be used as a base for soups, curries, and stir-fries.

In conclusion, leafy greens are a great staple food to have on hand for a healthy diet. They are nutrient-dense, low in calories, versatile and easy to prepare. They can be used in a variety of dishes and can be stored for a long time making them a convenient addition to any meal. Incorporating leafy greens into your diet can help to improve your overall health and well-being.

3. Eggs

Eggs are an excellent staple food because they're inexpensive, easy to prepare, and packed with nutrients. They're a great source of protein, and they're also high in vitamins and minerals like vitamin D and B12. Eggs are a staple food that should be included in every healthy diet. They are a natural and versatile source of high-quality protein, as well as a variety of other essential nutrients. Here are a few reasons why eggs are a great staple food to have on hand:

• High-quality protein: Eggs are an excellent source of high-quality protein, which is essential for building and repairing muscles, as well as maintaining overall health. One large egg contains about 6 grams of protein.
• Nutrient-dense: Eggs are nutrient-dense, meaning they are packed with a variety of essential vitamins and minerals. They are a great source of Vitamin D, Vitamin B12, and Vitamin B2, as well as minerals like selenium, phosphorus, and iodine. They also contain antioxidants, which help to protect the body from damage caused by free radicals.
• Low in calories: Eggs are low in calories, making them a great option for those trying to lose weight or maintain a healthy weight. They are also high in protein, which can help you feel full and satisfied, making it easier to control your portion sizes.
• Versatile: Eggs can be used in a variety of dishes. They can be boiled, fried, scrambled, poached, or made into an omelette. They can also be used in baking and cooking as a substitute for other ingredients such as oil and butter.
• Long shelf life: Eggs have a relatively long shelf life, making them a great staple food to have on hand. They can be stored in the refrigerator for several weeks, and can also be frozen for later use.
• Easy to prepare: Eggs are easy to prepare and can be used in a variety of dishes. They can be boiled, fried, scrambled, poached, or made into an omelette. They can also be used in baking and cooking as a substitute for other ingredients such as oil and butter.

In conclusion, eggs are a great staple food to have on hand for a healthy diet. They are a natural, versatile source of high-quality protein and a variety of other essential nutrients. They are low in calories, easy to prepare, and can be stored for a long time, making them a convenient addition to any meal. Incorporating eggs into your diet can help to improve your overall health and well-being.

4. Lean Proteins

Lean proteins like chicken, turkey, fish, and lean cuts of beef and pork are essential for a healthy diet. They're a great source of energy and they help repair and build muscle.

5. Nuts and Seeds

Nuts and seeds like almonds, walnuts, chia seeds, and flaxseed are a great source of healthy fats, protein, and fiber. They're also a good source of vitamins and minerals like vitamin E and magnesium.

6. Avocados

Avocados are a great staple food because they're packed with healthy fats, which can help you feel full and satisfied. They're also high in potassium and vitamin K, and they're a good source of fiber.

7. Berries

Berries like strawberries, blueberries, and raspberries are a great source of antioxidants, which can help protect your cells from damage. They're also a good source of vitamin C and fiber.

8. Sweet Potatoes

Sweet potatoes are a great staple food because they're packed with nutrients, and they're easy to prepare. They're high in fiber, vitamin A, and potassium.

9. Legumes

Legumes like lentils, chickpeas, and black beans are a great source of protein, fiber, and iron. They're also very versatile and you can add them to a variety of dishes.

10. Olive Oil

Olive oil is a great staple food because it's a healthy source of fat and it's easy to use. It's high in monounsaturated fats, which can help lower your risk of heart disease.

11. Herbs and Spices

Herbs and spices like basil, oregano, cumin, and curry powder are a great way to add flavor and nutrition to your meals. They're high in antioxidants and can help reduce inflammation in the body.

12. Yogurt

Yogurt is a great staple food because it's packed with probiotics, which can help improve gut health. It's also a good source of protein and calcium. Yogurt is a staple food that is made by fermenting milk with live cultures of bacteria. It is a nutritious and versatile food that is a great option for those looking to improve their gut health and boost their immune system.

One of the main benefits of yogurt is that it is a great source of probiotics. Probiotics are live microorganisms that can provide health benefits when consumed in sufficient amounts. The probiotics in yogurt can help to improve gut health, boost the immune system and reduce the risk of certain diseases.

Another benefit of yogurt is that it is a good source of protein. It is also a good source of calcium, vitamin B12 and other essential vitamins and minerals. This makes it a great option for vegetarians, vegans and anyone looking to increase their intake of these nutrients.

Yogurt is also very versatile and can be used in a variety of dishes. It can be used as a base for smoothies, as a topping for oatmeal or granola, or as an ingredient in dips and salad dressings. It can also be used in baking and cooking as a substitute for other ingredients such as sour cream and mayonnaise.

Yogurt is also low in fat and calories, making it a great option for those trying to lose weight or maintain a healthy weight. It also comes in different varieties such as Greek yogurt, which is higher in protein and lower in carbohydrates, and skyr, which is a thicker, Icelandic-style yogurt.

In conclusion, yogurt is a nutritious and versatile staple food that can be enjoyed by anyone looking to improve their gut health and boost their immune system. It is a good source of probiotics, protein, calcium, and other essential vitamins and minerals. It is also low in fat and calories, making it a great option for those trying to lose weight or maintain a healthy weight. It can be used in a variety of dishes and can be found in most supermarkets in different varieties.

13. Cottage Cheese

Cottage cheese is a great staple food because it's high in protein and low in fat. It's also a good source of calcium and vitamin B12.

14. Frozen Vegetables

Frozen vegetables are a great staple food to keep on hand because they're easy to prepare, convenient to use, and packed with nutrients. These vegetables are flash-frozen at peak ripeness, which preserves their nutrients and flavor, making them a great option for healthy eating all year round.

One of the main benefits of frozen vegetables is that they're very convenient to use. They can be stored in the freezer for long periods of time, and they're easy to prepare. Simply take out the amount you need, and they're ready to be cooked in minutes. This makes them a great option for busy individuals who don't have a lot of time to prepare fresh vegetables.

Another benefit of frozen vegetables is that they're often more affordable than fresh vegetables. Fresh vegetables can be expensive and have a limited shelf life, whereas frozen vegetables can be purchased in bulk and stored for long periods of time, making them a more cost-effective option.

Frozen vegetables are also a great source of nutrients. They're often flash-frozen at peak ripeness, which preserves the nutrients and flavor of the vegetables. This means that the frozen vegetables often have the same or even more nutrients than fresh vegetables that have been transported and stored for a long time.

Frozen vegetables come in a wide variety of options, from broccoli, spinach, green beans, and corn to more exotic options like edamame and acai berries. This variety makes it easy to incorporate different types of vegetables into your diet, ensuring you get a balance of different vitamins, minerals and phytonutrients.

Frozen vegetables can be used in a variety of dishes, from stir-fries, soups, and curries to omelettes, frittatas, and quiches. They can also be added to smoothies for a nutritious boost.

In conclusion, frozen vegetables are a great staple food to keep on hand for healthy eating all year round. They are convenient, affordable and nutritionally sound, making them a great option for busy individuals who want to maintain a healthy diet without sacrificing taste or variety.

15. Whole wheat or Wholemeal Bread

Whole wheat or wholemeal bread is a great staple food because it's high in fiber and nutrients. It's a healthier alternative to white bread, which is made from refined flour.

16. Tuna

Tuna is a great staple food because it's a lean protein source, and it's also high in omega-3 fatty acids. It's a great option for a quick and easy lunch or dinner.

17. Greek Yogurt

Greek yogurt is a great staple food because it's high in protein and low in fat. It's also a good source of probiotics, which can help improve gut health.

18. Brown Rice

Brown rice is a great staple food because it's a whole grain that's high in fiber and nutrients. It's a healthier alternative to white rice and it's easy to prepare.

19. Chickpeas

Chickpeas are a great staple food because they're a good source of protein and fiber. They're also very versatile and can be used in a variety of dishes.

20. Almond Milk

Almond milk is a great staple food because it's a good source of healthy fats, and it's also a good alternative to cow's milk for those who are lactose intolerant.

21. Tofu

Tofu, also known as bean curd, is a staple food that is made from soybeans. It is a versatile and nutritious food that is a great option for vegetarians and vegans, as well as for anyone looking to include more plant-based protein in their diet.

One of the main benefits of tofu is that it is high in protein. In fact, it contains all of the essential amino acids that are necessary for human nutrition. Tofu is also a good source of iron, calcium and other minerals, making it a great option for vegetarians and vegans who may need to supplement their diet with these nutrients.

Another benefit of tofu is that it is very versatile. Tofu can be used in a variety of dishes, from stir-fries and soups to smoothies and desserts. It can also be marinated and grilled or pan-fried for a tasty and satisfying dish. Tofu can also be used as an alternative to meat in many dishes, making it a great option for those looking to reduce their meat consumption.

Tofu is also very low in calories and fat, making it a great option for those trying to lose weight or maintain a healthy weight. It is also cholesterol-free, making it a great option for those who need to reduce their cholesterol levels.

Tofu is also easy to prepare and can be found in most supermarkets. It comes in different forms such as silken, soft, firm and extra-firm depending on the texture you desire for your dish.

In conclusion, tofu is a versatile and nutritious staple food that can be enjoyed by vegetarians, vegans and anyone looking to include more plant-based protein in their diet. It is easy to prepare and can be incorporated into a variety of dishes. Tofu is also low in calories and fat, and it is cholesterol-free, making it a great option for those looking to maintain a healthy weight and reduce their cholesterol levels. Tofu is a great staple food because it's a good source of protein, and it's also a good option for vegetarians and vegans.

22. Dark Chocolate

Dark chocolate is a great staple food because it's high in antioxidants and it's also a good source of magnesium. It's a healthier alternative to other sweet treats, but it should be consumed in moderation.

Conclusion

Eating healthy can be a challenge, but with the right staple foods on hand, it's easy to make healthy and delicious meals all week long. By incorporating these 22 staple foods into your diet, you'll be well on your way to a healthier, more balanced diet. Remember to always aim for variety and balance in your meals and to always consult with a doctor or a dietitian before making any drastic changes to your diet.