Top Kitchen Food Essentials Recommended by Our Dietitians

Stocking your kitchen wisely with essentials will increase your likelihood of making healthy food choices. MyNetDiary dietitians share their personal fridge and pantry priorities.

Keep these kitchen essentials for healthier food choices

Do you resolve to eat healthier or lose weight? It all starts with a healthy kitchen. As the adage goes, “If it’s in the house, it’s in your mouth.” MyNetDiary registered dietitians share kitchen food essentials that make healthy eating a no-brainer. We invite you to take a peek into our kitchens.

In the fridge

Ever stand in front of the fridge with the door open, looking for something to nibble on? Stock it with nutritious options, and you can’t go wrong!

Joanna Kriehn considers pre-washed baby spinach essential to keep handy as a nutrient-packed addition to scrambled eggs, smoothies, soups, and cooked meats.

Sue Heikkinen says plain Greek yogurt is always in her fridge. It is so versatile that it can be used in smoothies, as a vegetable dip base, or as an alternative to sour cream. She recently discovered coconut aminos—a savory, low-sodium soy sauce alternative for sauces, dressings, and marinades.

Ivory Lira enjoys cottage cheese as a multi-tasking protein source, stating, “I can use it as a snack with fresh or frozen berries. I also use it as a protein for a quick, easy meal on a busy night. Toss it with some spinach and pasta for a quick meal. I also like to mix it with black beans and salsa, then microwave for a minute before topping with whatever fresh veggies I have on hand for an easy taco bowl.” Ivory also keeps hard-boiled eggs for a great grab-and-go protein source and loves to top them with Trader Joe’s Everything But the Bagel seasoning.

In the freezer

The freezer is an excellent place to store convenient meal starters and backup options for when you don’t have fresh produce.

Amy Brownstein stocks frozen edamame for an afternoon snack packed with protein and fiber. It also ensures she has a good plant-based protein source ready for last-minute meals. Amy notes she loves fresh loaves of bread but finds it challenging to consume them as one person before they get stale. Instead, she slices the loaves and freezes them with wax paper between the slices so she can grab a slice whenever a bread craving hits.

Joanna keeps frozen chicken breasts on hand for fajitas or tacos. She stores frozen peas for use in stuffed bell peppers or fried rice. She also preserves 1-2 tablespoons of tomato paste in freezer bags to reduce food waste when recipes don’t call for a whole can.

Ivory keeps salmon filets in the freezer for easy protein that cooks quickly, even when frozen.

Sue is a huge fan of frozen vegetables, so there is never an excuse for a meal without them. For example, frozen chopped spinach can work well in pasta dishes and soup. She also keeps a few healthy frozen entrees as a backup for busy days. She’s always happy to have leftovers of her favorite freezer-friendly enchilada soup.

Kiran Campbell notes that since fresh fruit can spoil quickly, frozen fruit is the perfect alternative. It’s cost-effective and prevents waste. She loves adding frozen fruit to smoothies and baked goods or blending it with yogurt to make healthier popsicles for the kids.

Ivory agrees that frozen fruit is a winner, stating, “I love adding frozen raspberries to my cottage cheese for a snack the next day. The juices from the thawed berries naturally sweeten the cottage cheese and add a good source of fiber.”

In the pantry

Essential for any kitchen, the pantry is not just for snack foods and cereals—it can also be the starting point for many quick and healthy meals.

Amy always has sunflower seeds on hand. They are packed with vitamin E and make a perfect crunchy salad topping.

Ivory always grabs a small container of mixed nuts for the car in case she gets stuck in traffic. She also enjoys chili lime pistachios alone or stirred into lime skyr yogurt for a sweet and salty, crunchy, and creamy snack with a bit of spice.

Peanut butter makes snack time quick and easy for Kiran. She pairs it with apples or spreads it over whole wheat toast. It’s also her go-to source of healthy fat in smoothies.

Canned, no-salt-added beans are always in Kiran’s pantry. She loves their versatility. She uses them in dips, stews, salads, plant-based burgers, and more. They are her favorite plant-based protein source and are also high in fiber.

Canned black beans are the starting point for many of Joanna’s meals. She sautés them with onions and spinach alongside eggs for breakfast, on a tostada for lunch, or in a burrito bowl with brown rice and green chile for dinner. Can you tell she enjoys the flavors of the Southwest US, where she grew up?

Amy says, “I've been going through a big roasted chickpea phase. I'll munch on roasted chickpeas for a snack, add them to salads, or top soups for some extra protein and crunch.” Likewise, Ivory enjoys roasted edamame to satisfy cravings for something crunchy.

Kiran uses extra virgin olive or avocado oil daily to sauté or roast vegetables. Both are excellent sources of unsaturated fat and antioxidants. Avocado oil has a higher smoke point than extra virgin olive oil, so she uses it when cooking at higher temperatures. She saves olive oil for sautéing vegetables, making homemade dressings, or mixing with herbs for dipping bread.

Joanna also stores old-fashioned oats for stove-top oatmeal and smoothies or for making her favorite pumpkin oatmeal bars.

Sue stocks a range of canned tomato products, as they are used in many soup and chili recipes. She also keeps low-sodium vegetable broth and a few premade soups on hand. Amy’s Kitchen and Imagine Foods brands have several flavorful, low-sodium options.

In the spice cabinet

Herbs and spices are among kitchen essentials for adding flavor (and an antioxidant boost) to any food.

Joanna is never without cumin, which she uses frequently in cooking. She also enjoys Trader Joe’s Everyday Seasoning, which she uses to flavor grilled meats.

While she admits spices sometimes linger too long in the spice cabinet, Sue always keeps garlic and onion powder up to date to maximize the flavor punch.Savory Spice’s Cantanzaro Herbs is a versatile, salt-free blend she uses in pasta dishes and more. She also loves adding smoked paprika to chilis and soups.

Amy notes that premade spice mixes, like Trader Joe’s Green Goddess or taco seasoning, are great for quick flavor, including seasoning roasted chickpeas.

What about treats?

Of course— dietitians enjoy having treats as much as anyone else!

Joanna notes she always keeps “some kind of chocolate” in the house, but it's on the bottom shelf, way in the back, so she has to do a deep knee bend to get to it. She notes it helps to count out a portion of any treat and not go back for seconds.

Sue keeps a bag of mini-chocolate chips in the freezer for a quick chocolate fix or as an addition to energy balls, oatmeal, or pancakes.

Kiran always has frozen 100% fruit or Greek yogurt bars in the freezer for a cool treat.

When your kitchen is stocked with food essentials like these, even the busiest days and craziest schedules can accommodate healthy meals or snacks.

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