10 Kitchen Staples For a Balanced Diet

10 kitchen staples for a balanced diet


Were you ever stuck at home with nothing to cook with and end up ordering takeout food? Preparing meals in advance is not the easiest task for people with a busy lifestyle. However, stocking up on some key kitchen staples will keep your balanced diet on track. Below is a list of 10 ingredients you should keep in your kitchen so you’re always ready to go.


  1. Herbs & Spices
    Cooking with herbs and spices is the best way to give the most flavour to a healthy dish! Using enough of it will prevent you from cooking with excess salt and oily condiments. If you don’t know where to start some that will come in handy are garlic powder, onion powder, chilli powder, curry powder, and paprika.

  2. Potatoes
    Did you know some people use ‘The Potato Diet’ to cleanse their system and lose weight? This is because potatoes are fat, sodium, and cholesterol free and have a lot of the nutrients we need to survive. They are also very satiating for the appetite! Potatoes can be mashed, steamed, boiled and baked. For more nutrients opt for sweet potatoes.

  3. Bananas
    To be a professional banana eater make sure that your bananas a RIPE. You can tell when bananas are ready to be eaten if they are spotted black. This is when they are the sweetest and make great breakfasts, desserts and snacks. Freeze a bunch so you can readily blend them up in a smoothie or even make banana ‘nicecream’ (just blended frozen bananas)!

  4. Rolled Oats
    Breakfast can easily be the most mindless meal of the day when you’re in a rush. The great thing about rolled oats is that it is very affordable and take little time to cook. There are so many ways to jazz up a simple bowl of oats. Try adding fruit, maple syrup, cinnamon or even peanut butter.

  5. Plant-based Milk
    You can find so many variations including almond, soy, cashew, and oat. The great thing about plant-based milk is that you can store them for long periods of time until you have to use them. They don’t tend to trigger acne unlike dairy milk. Coconut milk is also great to have in your kitchen to make chia puddings and savoury curries.

  6. Pasta
    While it is a misconception that carbs are the enemy this is definitely not true if you want to have a balanced diet. The way you prepare carbs is essential in determining whether your meal is going to be healthy. Healthy pasta dishes keep you satisfied for a long time, which prevents excess snacking.

  7. Rice
    Rice is always handy to keep around the house because it adds substance to any meal. If you have a bunch of veggies laying around you can quickly make a buddha bowl, burrito bowl, fried rice or even sushi.

  8. Cooking Oil
    It’s true that cooking with too much oil isn’t good for you. However, using it in moderation and choosing the healthiest options will give flexibility in what you can cook. Some of the healthier options include olive, flaxseed, avocado, and grapeseed oil.

  9. Frozen Vegetables or Fresh Leafy Greens
    The best way to make sure you eat your veggies is to have them in your kitchen! Keeping a bag of frozen veggies makes it easy to whip up a stir fry or add something extra to pasta and rice. Of course fresh leafy greens are the best option here but it’s okay to give yourself some flexibility and balance.

  10. Tofu or Fish
    For a protein-rich meal tofu is a great ingredient to cook with. Tofu is versatile because they can taste fantastic with some spices or sauces. Tofu can easily be added to noodles and rice. For pescatarians or meat eaters fish is a healthy option because of its great source of Vitamin D, Vitamin B2, and Omega 3 fatty acids. Some healthy ways to prepare fish is by baking and pan searing.

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