14 Healthy Staples you Should Consume Regularly


Which Staple Foods Can I Eat Regularly?

A well-stocked kitchen should have the ingredients required to prepare quick and nutritious meals. This may, however, not work all the time, as many healthy foods are highly perishable, hence must be consumed within a few days. In this article, we`ll discuss some staple foods that you should have at home and consume regularly.

16 Staple Foods you Should Have at All Times

Apple Cider Vinegar

There are various uses of apple cider vinegar. You may add it to recipes like sauces, baked goods, and dressings. It also works perfectly as an effective all-purpose cleaner. Above all, rest assured that apple cider vinegar is great for your health.

Frozen Fish, Poultry, and Meat

When they are fresh, meat, poultry, and fish are perishable, however, when frozen and kept at the right temperature, they stay edible much longer than expected.

Fresh chicken and meat, for instance, will remain safe for consumption for up to a year if kept frozen (0℉ or -17℃), and fish like cod and haddock can stay for five months in the freezer.

With a rich supply of frozen poultry, meat, and fish, you can be sure to provide for yourself, protein-rich meals that will enrich your health immensely.

Healthy Fats for Cooking

There are healthy fats that you can keep safely at room temperature for a year or more. Some of these are ghee, olive oil, and coconut oil. You can buy them in large quantities and keep them at home for use when you need them. Cooking with these healthy fats will add some flavor to recipes.


Eggs in a bowl

Eggs are a great source of protein, and they contain just about every mineral and vitamin the body needs to bloom. Eggs are also a multipurpose food that you can enjoy at any time of the day. No wonder eggs are called nature’s multivitamins. Do you want a meal filled with protein content? Try adding a fried egg to oatmeal, salads, or vegetable dishes. You may also make a nutrient-dense veggie omelet.

Honey and Maple Syrups

You need some sweetness in your home from time to time. Honey and maple syrups are natural sweeteners that offer some unique health benefits.

While raw honey contains powerful antioxidants, maple syrup is rich in antioxidants and contains small amounts of nutrients like potassium, manganese, and magnesium.

Honey and maple syrups will add some flavor to your recipes. Moderation is key when using these sweeteners, as too much sugar from any source can harm your overall health.

Healthy Condiments

Coconut amino, balsamic vinegar, salsa, coconut butter, tahini, raw honey, mustard, sriracha, nutritional yeast, and tamari are some of the multipurpose condiments that are delicious and healthy. A sprinkle of tahini or dash of hot sauce to a recipe can transform a regular dish into fascinating in a matter of seconds.


Grains are a rich source of micronutrients and fiber, including manganese, magnesium, and B vitamins. Consuming grains regularly will help prevent conditions like heart disease and certain cancers.

It`s not all grains that you can store in the house. Amaranth, spelt, brown rice, bulgur, quinoa, and oats are safe at room temperature, and can stay for months or years.

Full Fat Yogurt

The benefit of yogurt in the kitchen cannot be overemphasized; it is a must-have in any home. You can add yogurts to smoothies, soups, sauces, berries, and some other dishes.

Yogurt is highly nutritious and is linked to numerous health benefits. Most yogurts can stay up to three weeks in the fridge.

Dried and Canned Beans and Lentils

Beans and lentils are some of the healthiest foods to eat. They are particularly packed with fiber, iron, B vitamins, and magnesium. All of these benefits are in addition to being shelf-stable.

Dried beans can last 10 or more years and canned beans stored in the pantry at room temperature (68℉ or 20℃) can last for 2–5 years. Dried beans have such a long shelf life because the moisture needed to promote microbial growth is absent in them.

Nuts, Seeds, and their Butter

Nuts and seeds house plenty of nutrition. They provide filling protein, an array of minerals and vitamins, fiber as well as healthy fats. Some nuts and seeds last 1-4 months at room temperature.

Natural nut and seed butter are long-lasting, healthy alternatives to their commercial matching part, which typically contain added sugar and oils.

Nut and seed butter make excellent additions to smoothies and you can spread them on fruits and veggies or add them to sauces for a quick, satisfying snack.

Fermented Foods

Fermented foods are effective at reducing inflammation and blood sugar levels. They also improve digestive health. You can try having some pickles, kimchi, and sauerkraut. Besides being versatile, they offer some amazing health benefits and last for up to 18 months at room temperature.

You can enjoy them straight out of the jar, or use them as flavorful toppings for salads and other dishes.

Spices and Dried Herbs

Dried herbs and spices such as cinnamon, turmeric, ginger, oregano, cayenne pepper, cumin, and rosemary all offer impressive health benefits, reduce inflammation, and lower the risk of certain diseases.

Garlic and Onions

Garlic and onions are versatile and have a long-lasting shelf life. They are also highly beneficial to your health in numerous ways, as they reduce the risk of various illnesses such as cancers, mental decline, heart disease, and diabetes.


Crohn`s DiseaseBananas are highly affordable, highly nutritious, tasty, and versatile. They’re a particularly great source of potassium and complex carbohydrates. You buy a bunch of bananas, eat them as they are, add them to your foods and smoothies, and freeze what`s left of them. You might enjoy slicing them and putting them on a whole grain waffle with peanut butter. You could also add them to your oatmeal or cereal. Bananas are still useful, even when they are super ripe, as you can use them for flourless banana cinnamon muffins.

Canned Salmon

Tuna is your go-to food for a rich supply of protein. It is particularly rich in omega-3 fatty acids which protect the brain and heart health.


Apples are rich in filling fiber. You can eat them as they are for a satisfying snack or add them to meals, whether raw, baked, or sautéed. Try tossing a few slices in oatmeal or pair them with nut butter. You can store leftover apples in the fridge, as they can last up to two months when cold.

Food Health Tips you Should Know

  • For optimum health, you should eat at least three meals a day: breakfast, lunch, and dinner.
  • Health experts advise that the bulk of your food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
  • You should avoid heavy meals in the summer months, particularly during hot days.
  • You should control portion sizes by eating the smallest portions that can satisfy hunger.
  • It is safe to cook foods above 165⁰F in order to destroy harmful bacteria and other pathogens.
  • You should wash fruits or vegetables thoroughly before consuming them.
  • Avoid eating undercooked or raw meats of any type.

Now that you Know…

You`re advised to stock up your fridge, pantry, and freezer with healthy foods and consume your meals healthily in order to maintain a healthy body and mind at all times. The staple foods that we have discussed in this article are your go-to foods for a healthy life.