I’m writing about healthy pantry staples from personal experience. In 2024, I had a serious health scare, one that forced me to overhaul my lifestyle, particularly my diet. I had to start thinking seriously about heart health and long-term nutrition.
Having the right pantry staples has been a key part of this transformation. Alongside meal prepping, they’ve allowed me to stick to a healthy eating plan without the stress or temptation that used to knock me off course.
What are pantry staples? Pantry staples are essential, non-perishable food items that form the foundation of everyday cooking. These ingredients allow you to prepare a wide variety of meals without needing to make a trip to the store every time.
While the exact staples vary depending on personal taste, dietary needs, and cultural preferences, most kitchens benefit from keeping a range of items like canned goods, whole grains, dried herbs and spices, nuts, seeds, and long-lasting produce.
What follows is a list of healthy pantry staples that I rely on today, items that have been widely recommended by nutrition experts and health experts I’ve visited since my health scare. They are the staples that have helped me move from an unsustainable diet to one that supports my health goals as I navigate life in my 40s.
Herbs and Spices
One of the first things nutritionists emphasized during the many health talks I’ve attended is that eating healthy doesn’t mean cutting flavor.
Here’s the catch: you’ve got to be willing to stock your pantry with herbs and spices to make healthier foods pop.
For example, broccoli on its own isn’t exactly sensational when it comes to flavor, but get creative with some chili and garlic, and it’s fantastic. Especially when you get it buttery soft on the inside and slightly crunchy around the edges.
All of this is doable in 5–10 minutes of blanching and then finishing in a skillet, but it’s all effort, and without herbs and spices that can last almost forever in your pantry, healthy eating can get boring and repetitive very quickly. So, consider filling your shelves with flavors you enjoy and can add with ease.
What’s brilliant is that most dried herbs and spices don’t just lift your meals, they come with health benefits of their own. For adults over 40, that’s a massive win.
Rosemary, for instance, contains rosmarinic acid and carnosic acid, both known for their antioxidant and anti-inflammatory properties. They’re being looked at for helping with everything from memory and anxiety to certain cancers.
Turmeric, especially its active ingredient curcumin, is well known for helping with inflammation, brain function, and joint pain. Cinnamon can help regulate blood sugar, which is something I’ve had to stay on top of since being diagnosed with type 2 diabetes.
In terms of pantry practicality, dried herbs and spices are fantastic. Whole spices like peppercorns or cloves can last three to four years. Ground spices usually stay good for two to three years, and dried herbs, like oregano or thyme, hold up for one to three years.
As long as you keep them in airtight containers, away from heat and moisture, you’re set. That makes them one of the most reliable and long-lasting staples you can have.
Price-wise, stocking up on herbs and spices can be fairly affordable. A decent jar of something like cumin or paprika will cost around $4, though something rarer like saffron is in a league of its own, comes with a big price tag.
Also Read: 10 Nutritious Foods to Incorporate Into an Elderly Diet
Dried or Canned Beans and Lentils
Kidney beans have long been a staple in our pantry, especially since I love making chili.
However, we’ve been incorporating more white and black beans into our meals lately. Whether it’s a five-bean chili, adding bulk to a salad, or using them in quesadillas and tacos, beans have become a versatile ingredient in our kitchen.
Beans pack in protein, fiber, and essential nutrients, making them a healthy addition to various dishes.
My wife has also become quite fond of using lentils in our stews. We used to rely on white potatoes for bulking these out, but now lentils have taken their place.
We’ve even started adding them to soups and other dishes as our prepped proteins and veggies run low throughout the week.
Having prepped vegetables that we can throw into a slow cooker with some lentils has been a time- and money-saving strategy. It’s a healthy, flavorful, and cost-effective meal option that ensures we make the most of our ingredients without wasting food.
Beans and lentils are not only nutritious but also have impressive shelf lives. Dried beans, when stored properly in airtight containers in a cool, dry place, can last up to 10 years or more.
Lentils have a similar shelf life, making them excellent staples for long-term storage. Canned beans and lentils are also convenient, with a shelf life of 2 to 5 years when stored in a cool, dry place.
This longevity makes them reliable pantry items that can be used in a pinch.
In terms of cost, beans and lentils are incredibly affordable. Dried beans average around $1.67 per pound, while canned beans typically range from $1.50 to $2.50 per 15.5-oz can, depending on the brand and variety.
Whole Grains (such as Brown Rice, Quinoa, Oats)
In our household, we’ve embraced whole grains as a cornerstone of our diet. To keep things organized and fresh, we store them in airtight containers in the pantry. This setup not only maintains their quality but also allows us to buy in bulk, taking advantage of wholesale club discounts.
For instance, brown rice and oats have become our go-to staples; oats are a constant for breakfasts, while brown rice serves as a versatile side for many of our regular dishes.
Transitioning from refined grains like white bread and pasta to whole grain alternatives has been a significant step in improving my health.
Whole grains are rich in fiber, B vitamins, and essential minerals. They help in regulating blood sugar levels, and the fiber content aids in digestion and promotes a feeling of fullness, assisting in weight management.
From a storage perspective, whole grains are quite practical. Brown rice typically has a shelf life of about 6 months in the pantry. Oats can last up to 2 years when kept in a cool, dry place. Quinoa, being a seed, also boasts a long shelf life, often up to 2-3 years when stored properly.
In terms of cost, these grains are budget-friendly. A 2-pound bag of brown rice or oats usually ranges from $2 to $4, depending on the brand and store. Quinoa is slightly more expensive, averaging around $5 to $7 per pound. However, considering their nutritional value and versatility, they offer great value for money.
Nuts and Seeds (almonds, walnuts, sunflower seeds)
Each month, I stock up on large packs of walnuts, almonds, cashews, and pecans. Every couple of months, I also purchase a big bag of sunflower seeds.
While this routine does come with a cost, having a small bowl of these nuts and seeds to snack on daily while working has been a significant part of my lifestyle change.
This simple habit has contributed to weight loss and improved health markers, as confirmed by regular blood tests.
The change was simple; instead of reaching for a bowl of chips or a chocolate bar, I now opt for this mix of nuts and seeds. I often enhance the mix by adding dried fruits (which I’ll discuss in the next section).
Here’s the thing: all these items are healthy pantry staples, and when I find them on sale, I buy in bulk without hesitation, knowing they’ll keep well.
Nuts and seeds are fantastic for heart health, a priority for me, and they offer benefits for the brain, skin, muscles, and gut health. They’re true superfoods.
For instance, almonds are rich in monounsaturated fats, which help lower bad LDL cholesterol while maintaining good HDL cholesterol, reducing the risk of cardiovascular events. They also support blood sugar regulation.
Walnuts contain omega-3 fatty acids and polyphenols that support brain function and memory. A study from the University of Reading found that consuming walnuts can enhance cognitive performance throughout the day.
Chia and flaxseeds are excellent sources of fiber and omega-3s, aiding digestion and reducing inflammation. I recommend looking into Chia Pudding, I’ve started having this and you won’t believe it’s healthy (it’s that tasty).
Sunflower seeds provide vitamin E and selenium, supporting immune function and skin health.
In terms of storage, nuts and seeds have varying shelf lives. Shelled nuts and seeds can last from one to three months in the pantry. Unshelled nuts may keep up to two years. To maximize freshness, store them in airtight containers away from heat and light.
Cost-wise, prices can vary depending on the type and source. For example, raw almonds may cost around $6.86 per pound, while cashews can be about $9.62 per pound. Buying in bulk during sales can help reduce costs over time.
Canned Fish (such as tuna or salmon, preferably wild-caught and packed in water)
In our pantry right now, there are 11 cans of tuna and 6 cans of salmon. Whenever we find canned fish on offer, especially if it’s packed in water and from a reputable company, we buy in bulk. These cans last for years, and we know they’ll be used over time.
Canned fish is incredibly versatile. We often flake tuna into salads, layer it onto sandwiches, or serve it over wholegrain toast with spinach. It’s a convenient way to add an omega-3 boost to meals, which is particularly beneficial as we age.
Beyond convenience, canned fish offers substantial health benefits. Tuna is a lean source of high-quality protein and provides essential nutrients like vitamin D, B vitamins, and selenium.
Both salmon and tuna are also rich in omega-3 fatty acids, which support heart health, reduce inflammation, and may aid in cognitive function.
Including both in your diet ensures a balance of nutrients that are crucial for maintaining health after 40.
When stored in a cool, dry place, unopened cans of tuna and salmon can remain safe and retain their quality for up to five years. This long shelf life makes them a reliable staple to have on hand for quick, nutritious meals.
In terms of cost, canned fish is relatively affordable. Prices vary depending on the brand and type, but generally, a can of tuna ranges from $2 to $5, while canned salmon may be slightly higher.
Canned Tomatoes
I know, a homemade sauce made with fresh tomatoes is the best. However, before my health scare, satiating my hunger was a problem.
The idea of going into the kitchen and spending hours cooking fresh tomatoes down into a usable sauce, to then cook a meal, just wasn’t going to happen.
And even now, where I’m having success eating healthily, if I have too many hurdles to eating healthy, it’ll be very easy to end up eating things I shouldn’t, or having portions I shouldn’t.
This is why having canned tomatoes on hand is very useful. For example, with a few cans of tomatoes, in less than 30 minutes, you can be eating something flavorful and tasty. Whether it be a quick spaghetti or chili.
I know, these dishes are way better when you put far more time into them, but being able to cook something healthy in less than 30 minutes is something I’ve learned as essential to surviving in a world of easy-access fast food.
Beyond convenience, canned tomatoes offer substantial health benefits. They are a good source of vitamins and antioxidants, particularly lycopene, which has been linked to reduced risk of heart disease and certain cancers.
Interestingly, the canning process can increase the bioavailability of lycopene, making it more accessible to the body compared to fresh tomatoes.
In terms of shelf life, when properly stored in a cool, dry place, unopened cans can maintain their best quality for about 18 to 24 months, although they often remain safe to consume beyond that period.
Cost-wise, canned tomatoes are quite affordable. Prices vary depending on the brand and type, but generally, a 28-ounce can ranges from $1.50 to $2.50. Buying in bulk during sales can further reduce costs.
Also Read: 6 Simple Heart-Healthy Meals Anyone Can Make in 15 Minutes
Dried Fruit (such as raisins, apricots, or cranberries, with no added sugar)
Raisins are my go-to; I add them to my bowl of nuts and seeds daily. But I’ve also enjoyed figs, apricots, prunes, and more. Dried banana and coconut chips have also made their way into my pantry.
All of these are not only super healthy but also ridiculously tasty. Honestly, certain dried fruits easily satisfy sugar cravings, which used to be a significant challenge for me throughout the day.
Dried fruits are rich in dietary fiber, which aids digestion and promotes regular bowel movements. They also contain antioxidants, particularly phenolic compounds, that help combat inflammation and oxidative stress.
For instance, raisins are packed with fiber, potassium, and various health-promoting plant compounds. They have a low to medium glycemic index and can help lower blood pressure, improve blood sugar control, and decrease inflammatory markers and blood cholesterol. Talk about a superfood.
In terms of shelf life, most dried fruits can be stored in the pantry for 6 to 12 months when kept in airtight containers in a cool, dry place.
Cost-wise, prices vary depending on the type and quality. For example, organic dried apricots may cost around $7.99 per pound, while dried cranberries can be approximately $10.99 per pound.
Keeping a well-stocked pantry is one of the simplest ways to make healthy eating more manageable. It offers flexibility and convenience in daily meal prep. It also reduces the urge for last-minute takeaway ordering.
Most pantry staples are shelf-stable and long-lasting, making them cost-effective and reducing food waste over time.