Introduction

Losing weight and maintaining a healthy lifestyle can feel like an uphill battle at times. Between the constant meal planning, grocery shopping, and food preparation, it's easy to get overwhelmed and fall off track. However, by implementing simple strategies like keeping your pantry stocked with nutritious options, you can set yourself up for success and make healthy eating a breeze.

According to Samantha Cassetty, MS, RD, a nutrition and wellness expert and co-author of "Sugar Shock," decision fatigue can be a major roadblock to making healthy food choices. "When you have a lot on your mind, your brain gets overloaded," she explains. "That's why planning is such a critical part of eating healthier. When you keep more nutritious foods in your pantry and know how to assemble quick meals and snacks, it makes it easier to eat better, even when you're worn out."

In this article, we'll explore six pantry staples that Cassetty recommends keeping on hand to promote better decision-making and healthier eating habits at home. By incorporating these items into your diet, you'll be well on your way to achieving your weight loss goals and feeling your best.

1. Real Fruit Bars

When it comes to snacking, Cassetty emphasizes the importance of choosing options with simple, whole-food ingredients, low or no added sugar, and nutritional value. She recommends That's It fruit bars, which are made from 100% real fruit and contain no added sugars. These convenient bars are perfect for on-the-go snacking and can help you meet your daily fruit intake goals when fresh produce is scarce.

2. Canned Tuna

Despite the numerous health benefits of seafood, very few people consume the recommended two servings per week. Canned tuna is an excellent pantry staple to help bridge this gap. Cassetty notes that tuna is rich in vitamin D, which supports immune function, and omega-3 fatty acids, which are anti-inflammatory and essential for heart and brain health. Plus, tuna is a fantastic source of protein. Don't limit yourself to just tuna salad sandwiches – try tossing it into pasta with olives and veggies for a balanced meal, or mix it with sesame oil and tamari and serve over salad greens.

3. Pulse-Based Pasta

Unlike traditional boxed pasta made from flour and water, pulse-based pastas are typically made from nutrient-dense lentils or chickpeas, providing a good source of protein and fiber. Cooking with pulse-based pasta streamlines meal preparation, as you don't need to prepare a separate protein component. "It's an all-in-one product, so you can just add veggies and sauce and call it a night," Cassetty says.

4. Unsweetened Dry Oats

Unsweetened dry oats are a nutritional powerhouse, containing a wide range of essential nutrients like iron, magnesium, zinc, selenium, and fiber. While oatmeal is an obvious choice for dry oats, Cassetty points out that eating them raw provides a type of prebiotic fiber known as resistant starch, which may aid in blood sugar regulation, weight management, and digestive health. To reap the benefits of raw oats, sprinkle them over salads, avocado toast, nut butter toast, or use them to coat homemade energy bites.

5. Healthy Pancake and Waffle Mix

Finding healthier alternatives to beloved foods is key to making your healthy eating habits sustainable. Cassetty suggests keeping Birch Benders Keto Pancake & Waffle Mix in your pantry. Even if you don't follow a keto diet, the nutrient-rich ingredients like almond flour and tigernut flour, along with the absence of added sugar, make this mix a smart choice. While you could buy the ingredients separately, using a healthy mix is much more convenient. For a decadent yet healthy breakfast, top your pancakes with raspberry chia jam and a spoonful of nut butter.

6. Walnuts

Walnuts are a powerhouse snack, containing more ALA (an anti-inflammatory omega-3 fatty acid) than any other nut. Each serving provides 4 grams of protein, 2 grams of fiber, and polyphenol antioxidants, which support gut health. Cassetty notes that several studies have linked walnut consumption to better appetite control, and data from the Nurses' Health Study showed that people who increased their intake of walnuts and other tree nuts gained less weight and had a lower risk of developing obesity over a 20-24 year period.

Enjoy walnuts on their own or add them to yogurt, oatmeal, salads, and pilafs. You can even use crushed walnuts as a healthier alternative to breadcrumbs on fish and chicken. Remember to store opened bags of walnuts in the freezer or refrigerator to maintain freshness.

Conclusion

Whether your goal is to lose weight, maintain your current weight, or simply fuel your body with nutritious foods, keeping healthy pantry staples on hand is a smart strategy. By having these items readily available, you can simplify the decision-making process and make healthy choices more effortless. From grabbing a package of nuts as you head out the door to incorporating high-protein pulse-based pasta into your weeknight meals, these pantry essentials will help you stay on track and reach your health and wellness goals.