WellnessBite

15 Healthy Staples You Should Always Have on Hand Throwing together a quick, nutritious meal requires a well-stocked kitchen. Here are 15 healthy staples that you should always have on hand.

How to Safely Reheat Leftovers: Steak, Chicken, Rice, Pizza and More Reheating leftovers reduces waste and saves time and money, but improper reheating could put your health at risk. This article provides instructions for safe and tasty reheating of leftovers.

Healthy Eating Doesn’t Have to Be Expensive: 14 Cost-Cutting Tips
Many people believe that you have to spend lots of money to eat healthy. However, that doesn’t have to be the case.

On the contrary, the cost of not-so-healthy fast food, convenience meals, and snacks can stack up pretty quickly and become very expensive over time.

In my personal experience, I’ve also found that eating healthy can actually save money in the long run, especially if you stick to a few key principles when shopping for, selecting, and preparing your food.

Here are 14 simple tips that can help you save money while eating healthy.

Guille Faingold/Stocksy United
1. Stick to seasonal produce
Seasonal fruits and vegetables are often fresher, more flavorful, and more affordable than foods that are produced out of season.

This is because these seasonal ingredients are harvested at peak ripeness and not transported nearly as far, minimizing the amount of time it takes to travel from the farm to your grocery store shelf.

There are plenty of online guides that detail which fruits and vegetables are in season near you. You can also get a good idea of which foods are in season by visiting your local farmers market to check out what’s available.

2. Buy generic
Many grocery stores offer products in both generic and name-brand varieties.

Opting for generic brands instead of name brands is a simple way to save money without compromising on quality.

Generic brand foods are usually comparable to name-brand versions in terms of safety, quality, and nutritional value.

However, it’s always a good idea to compare the list of ingredients and nutrition labels on your favorite branded products with those of generic versions before you purchase them.

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3. Practice meal planning
Planning out your meals in advance is a smart way to save both time and money.

Try creating a weekly meal plan, drafting a shopping list, and setting aside a specific time to prep your meals for the next week.

One of my favorite methods for meal planning is to find a few recipes that use a similar set of ingredients to rotate between during the week.

I like to focus on a few ingredients with a shorter shelf life, such as fresh fruits and vegetables, and switch between various whole grains, legumes, spices, and seasonings for each meal.

This can help streamline your shopping list while also adding plenty of diversity to your diet, as each day you’re enjoying ingredients in new and interesting ways.

4. Cook at home
Cooking your own food at home instead of dining at restaurants or purchasing prepackaged meals is one of the easiest and most effective ways to eat healthy on a budget.

In fact, a single meal at a restaurant typically costs much more than purchasing the ingredients you need to prepare your own food at home.

Plus, with additional fees like delivery fees, service charges, and tips, the cost of dining out or ordering takeout can quickly add up.

Preparing your own food also gives you complete control of what you’re putting on your plate. This makes it easier to include more fresh, whole foods in your diet.

It also helps decrease your intake of added sugar, salt, and artificial ingredients.

5. Eat more plant-based proteins
Plant-based proteins like beans, lentils, chickpeas, tofu, and tempeh are often much cheaper than animal proteins like meat, fish, and poultry.

Plus, these foods are rich in protein, fiber, and a variety of other essential vitamins and minerals. They’re easy to incorporate into recipes like casseroles, soups, salads, and stir-fries.

Keep in mind that eating more plant-based proteins doesn’t mean you need to become a full-fledged vegan or cut out animal products from your diet altogether.

If you eat meat now and want to start eating more plant-based protein, consider swapping plant-based proteins into your diet just a few times per week. This will help you save some money and reduce your consumption of meat.

A flexitarian diet like this encourages eating mostly plant-based but also allows you to eat animal-based foods here and there.

6. Check for deals
Most grocery stores offer weekly deals and discounts, which are typically either advertised online or distributed in circulars.

Checking whether coupons are available for your favorite products before you go shopping is an excellent way to save some money.

You can also check for deals offered by online retailers, such as Thrive Market, Fresh Direct, or Amazon Fresh, which can be useful if you have limited access to a traditional grocery store.

Personally, I like stocking up on shelf-stable essentials whenever they’re on sale. These include rice, beans, spices, frozen foods, and canned vegetables.

7. Purchase frozen fruits and veggies
If you have a hard time using up all your fresh fruits and veggies before they start to go bad, consider getting some frozen produce. It’s an excellent alternative.

Frozen fruits and veggies offer the same valuable nutrients as fresh varieties but have a much longer shelf life to help you cut back on food waste (1Trusted Source).

I like keeping plenty of frozen fruit on hand to toss into smoothies or mix into my yogurt and oatmeal. Frozen veggies also make a great addition to stir-fries or can be baked, sautéed, or roasted for a simple side dish.

8. Save your scraps
Many parts of meat and produce are typically discarded when you’re cooking healthy meals at home.

However, there are lots of interesting and creative ways you can use your food scraps instead of just tossing them out. This can help save some extra money on grocery shopping.

Save stems and stalks of vegetables to make soup stock, freeze leftover herbs, or cut stale bread into cubes and bake them in the oven to make your own homemade croutons.

Need more ideas? Check out this article for a few other simple ways to use your leftover food scraps.

9. Practice proper food storage
Storing food properly can extend its shelf life, making your meals last longer to reduce food waste and shrink your shopping bill.

Try lining your produce drawers with paper towels to absorb extra moisture and keep your fruits and veggies from going bad.

You should also store shelf-stable ingredients, such as pasta, rice, and cereal, in an airtight container and place them in a cool, dry place to maximize their shelf life.

You should also keep dairy products in the main part of your fridge instead of the door, and freeze raw meat or poultry if you don’t plan on using it within a few days.

For example, experts advise keeping fresh poultry or ground beef in the fridge at 40°F (4°C) or below for no longer than 2 days. Make sure to keep raw meat separate from other foods (2).

A List of 50 Super Healthy Foods
Fruit
Eggs
Meat
Nuts and seeds
Veggies
Seafood
Grains
Bread
Legumes
Dairy
Fats and oils
Tubers
Vinegar
Chocolate
Bottom line
Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.

Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

Here are 50 healthy and delicious to include in your diet.

1–6: Fruits and berries
Fruits and berries are popular health foods.

They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.

1. Apples
Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you’re hungry between meals.

2. Avocados
Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.

3. Bananas
Bananas are a good source of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.

4. Blueberries
Blueberries are both delicious and high in antioxidants.

5. Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.

They provide vitamin C, fiber, and manganese and make a delicious dessert.

Other healthy fruits
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

Anna Williams/Offset
7. Eggs
Eggs are highly nutritious.

Once demonized for being high in cholesterol, expertsTrusted Source now see them as a useful source of protein that may have various benefits.

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8–10: Meats
Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef
Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.

9. Chicken breasts
Chicken breast is low in fat and calories but high in protein. It’s a great source of many nutrients.

10. Lamb and mutton
Sheep are usually grass-fed, and their meat tends to be high inTrusted Source omega-3 fatty acids compared with omega-6.

11–15: Nuts and seeds
Despite being high in unsaturated fat and calories, nuts and seeds may help lower the riskTrusted Source of cardiovascular disease, cancer, and other health issues. They are a satisfying snack could help those managing their weight.

They also require almost no preparation, so they’re easy to add to your routine. They can also add texture to salads and other dishes.

However, they are not suitable for people with a nut allergy.

11. Almonds
Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A 2021 reviewTrusted Source found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.

12. Chia seeds
Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts
Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts
Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts
Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad.

16. Brazil nuts
Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.

17–26: Vegetables
Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.

17. Asparagus
Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.

18. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.

8 Ways to be Mindful While Eating
Simplify
Eat the rainbow
Love the stir
Body
Breath
Let time stop
Set the stage
Find your flow
Takeaway
Granger Wootz/Getty Images
I watch, transfixed, as brilliant saffron yellow swirls into creamy white.

Then I add a rusty hue and a dash of maroon. The colors blend into a pigment-dusted tie-dye, and I notice how much it looks like the milky way.

No, I’m not painting. I’m cooking.

Even a task that seems as mundane as making your next meal can turn into an opportunity to slow down and savor the moment, but cultivating this kind of relationship with making your food isn’t always easy.

Like many busy moms, there are times when I can’t wait to get those onions browned and the next ingredient in the skillet.

There are times when I can’t say no to the microwave or the pre-mixed spice packet, despite my best intentions.

Even though things get hectic sometimes, I still look for the opportunities to infuse my cooking routine with mindfulness.

After all, if you’re going to do something three times a day, you might as well be present while you’re doing it!

Here are some tips to put the world on hold and make your meals a little more mindful.

Don’t overcommit
In the past, I’d get excited about planning my next meal and think up an elaborate, several-course spread.

Nearly every time, something went wrong.

Sometimes, prep took longer than expected and I ended up serving my meal 3 hours late. In other cases, I failed to time things properly and my main dish got cold while waiting for the sides to cook.

Other times, things got spilled, oversalted, or burned (myself included).

To remedy this, I keep it simple.

I’d rather make one dish well with presence and no stress than have a table setting ready for the next full-page spread in Martha Stewart Living.

Eat the rainbow
One easy way to spruce up a simple dish and make it a mindful exercise is to be aware of the colors going into your recipe.

Eating food that’s a monochromatic beige is way less interesting than eating a dash of green, a shock of red, and a burst of yellow.

Adding color to your meals brings your senses into the experience. Your eyes get to engage and enjoy the food as much as your mouth does.

As a bonus, eating your colors also ensures you’re getting varied nutrition and a range of phytonutrients.

Red, purple, yellow, blue, and even whiteTrusted Source foods all offer a variety of vitamins and minerals our bodies need. Certain colors in foods may even help prevent diseaseTrusted Source.

Next time you’re making a spinach omelet, take a moment to notice how satisfying it is to your sense of sight to throw in the vibrant red of a cherry tomato and the crumbly white of a bit of feta cheese.

An integral part of mindfulness is enjoying the beauty in simple, everyday things. Focusing on the color of your food is one way to attenuate the senses to the sensual pleasure of mealtime.

Learn to love the stir
This is the “wax on, wax off” of cooking.

Whether you’re moving onions around a pan, blending spices into a soup, or for the real pros, whipping cream into a frothy dessert topping, the repetitive parts of cooking are opportunities to sink in, focus, and savor.

Yeah, sure, it might take you longer than you’d like, your arm might be getting sore, or your kid might be asking for the third time when dinner will be ready.

Instead of giving in to your impatience, use these moments as opportunities to show up and be present.

Breathe in the aroma of the simmering spices, feel the warmth of the flame under the pan, or watch the bubbles in the water as they slowly come to life in a boil.

By giving yourself fully to the task, you can start to take notice of all the little wonders happening underneath the “chore” of cooking.

Mr. Miyagi would be proud.

Feel your body
It’s not just the food that deserves your attention. Your body is right there with you, making it possible for you to make your meal in the first place.

As you stand over your culinary creation, take a moment to feel your feet on the floor beneath you. If you’re sitting, feel your sit bones in the chair.

Notice the sense of stability that comes from that awareness. Notice how it feels in your body as you cook.

Is your stomach growling hopefully? Is your mouth watering in anticipation? Is the process bringing you a sense of warmth in your chest?

There’s no right or wrong answer. Tuning into your bodily sensations as you cook is simply another way to bring you into the present moment.

Notice your breathing
Similarly to becoming aware of the body, cooking provides a great opportunity to notice the breath.

When I’m rushing through a meal, I notice my breathing is shallow. This is because I’m focused on the end result rather than committing to the process.

When I relax and allow myself to sink in, my breath becomes expansive and rhythmic. I feel it in my whole belly and chest, and breathing itself takes on a sweet quality.

I watch my inhale and my exhale, and then dissolve the watching part of me and simply feel the breath as it comes in and moves out.

You can even time your breath with an action, like inhaling as you wheel your rolling pin to the top of your baking sheet and exhaling as you bring it back down.

Shokuiku: The Wisdom of Japanese Intuitive Eating, Plus Tips to Try It
What it is
Principles
Health benefits
Recommendation
Bottom line
Shokuiku is a Japanese philosophy intended to encourage healthy eating habits.

It provides guidelines for how and what you should eat. It’s also designed to change the way you think about food.

Shokuiku is a simple, easy approach that can help support weight management and enhance your overall health.

This article takes an in-depth look at shokuiku, including where it comes from, how it works, and whether you should try it.

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Origins of shokuiku
Shokuiku, which translates to “food education” in Japanese, is a philosophy that promotes balanced and intuitive eating.

According to anecdotal sources, it was first developed by Sagen Ishizuka, a military doctor who also created the macrobiotic diet.

The practice of shokuiku is based on several key concepts about how and what you should eat.

Over the past few decades, it has become increasingly popular throughout Japan and around the world.

In fact, in 2005, Japan enacted the Basic Law of Shokuiku, which mandated nutrition education programs in schools to help children develop healthy eating habits using the concepts of shokuiku (1Trusted Source).

The program teaches children how to read food labels, the importance of eating seasonally, how foods are produced, and how nutritional needs vary based on different life stages.

SUMMARY
Shokuiku is a philosophy that provides recommendations for how and what you should eat. It originated in Japan, where it’s part of many nutrition education programs in public schools.

Principles behind shokuiku
Shokuiku is a simple philosophy based on four main principles.

Focus on fullness rather than calories
Instead of counting calories, shokuiku encourages intuitive eating and focusing on the way that certain foods make you feel.

This involves tuning into hunger and appetite cues and learning to recognize when you’re starting to feel full.

Shokuiku also incorporates a concept called hara hachi bun me, which is the idea that you should stop eating when you feel about 80% full.

This can help prevent overeating while ensuring you’re getting enough food to meet your needs.

Eat more whole foods
Shokuiku emphasizes the importance of healthy whole foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.

These foods are rich in important nutrients that your body needs, including protein, fiber, heart-healthy fats, and micronutrients.

According to shokuiku, you should also limit your consumption of processed foods, which are typically high in calories, sodium, and added sugar.

Enjoy a variety of foods
While most diets in North America and Europe focus on eliminating or restricting specific ingredients, shokuiku highlights the importance of enjoying a variety of foods as part of a healthy, well-rounded diet.

Traditionally, meals consist of several small plates. This allows you to experiment with new ingredients, spices, and seasonings.

Ideally, meals should consist of several types of vegetables, along with some rice and a good source of protein.

Shokuiku also encourages you to try preparing foods in different ways, such as grilling, frying, boiling, or baking, which can help bring some diversity to your diet.

Share more meals with others
Besides providing sustenance, shokuiku teaches that food should be viewed as a source of enjoyment and pleasure.

According to the principles of shokuiku, food can also help strengthen social connections and enhance emotional and mental well-being.

For this reason, it’s important to sit down and share meals with others whenever possible.

Taking the time to enjoy meals with friends or family can help promote mindful eating and improve your relationship with food.

SUMMARY
The practice of shokuiku is based on four main principles. These include focusing on fullness rather than calories, eating mainly whole foods, enjoying a variety of foods, and sharing your meals with others.

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Potential health benefits
Shokuiku may be associated with several health benefits.

Supports weight management
Shokuiku is focused on establishing healthy habits, many of which could be beneficial for long-term weight regulation.

For example, it promotes mindful eating, a practice that involves listening to your body and learning to recognize hunger cues.

Several studies have found that practicing mindful eating could help significantly increase weight loss (2Trusted Source, 3Trusted Source).

Shokuiku encourages eating more nutrient-dense whole foods. It also discourages eating processed foods, which have been linked to weight gain and a higher risk of obesity (4Trusted Source, 5Trusted Source).

Plus, shokuiku promotes sharing more meals with family and friends, which could be associated with better diet quality and a healthier body weight (6Trusted Source, 7Trusted Source).

Improves overall health

Fenugreek: An Herb with Impressive Health Benefits
What it is
Nutrients
Breastmilk
Testosterone
Diabetes & blood sugar
Other benefits
Uses
Side effects
Bottom line
Fenugreek may help increase breastmilk production, enhance testosterone levels, and promote blood sugar control. It has also been linked to other health benefits, but more research is needed.

Fenugreek is an herb long used in alternative medicine. It’s a common ingredient in Indian dishes and often taken as a supplement.

This herb may have numerous health benefits.

This article explains everything you need to know about fenugreek, including its benefits, side effects, and uses.

What is fenugreek?
Fenugreek (Trigonella foenum-graecum) is a plant that stands around 2–3 feet (60–90 centimeters) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds (1Trusted Source).

For thousands of years, fenugreek has been used in alternative and Chinese medicine to treat skin conditions and many other diseases (1Trusted Source).

It is also a common household spice and thickening agent and can be found in many products, such as soap and shampoo.

Fenugreek seeds and powder are also used in many Indian dishes for their nutritional profile and slightly sweet, nutty taste.

SUMMARY
Fenugreek is an interesting herb with diverse uses and many potential health benefits.

Sea Wave/Adobe Stock
Nutrition facts
One tablespoon, or 11 grams (g), of whole fenugreek seeds contains 35 calories and several nutrients, including (2Trusted Source):

Fiber: 3 g
Protein: 3 g
Carbs: 6 g
Fat: 1 g
Iron: 21% of the Daily Value (DV)
Manganese: 6% of the DV
Magnesium: 5% of the DV
SUMMARY
Fenugreek seeds have a healthy nutritional profile, containing a good amount of fiber and minerals, including iron and manganese.

Effects on breastmilk production
Breast milk is the best source of nutrition for your baby’s development. However, some people may struggle to produce sufficient amounts.

While prescription drugs are commonly used to boost breastmilk production, research suggests that fenugreek may be a safe, natural alternative.

One older, 14-day study in 78 new mothers found that drinking herbal tea with fenugreek seeds increased breast milk production, which helped babies gain more weight (4Trusted Source).

Another 2011 study split 66 mothers into three groups. One received fenugreek tea, the second received a placebo, and the third received nothing (5Trusted Source).

The volume of pumped breast milk increased from around 1.15 ounces (oz), or 34 milliliters (mL) in the control and placebo groups to 2.47 oz (73 mL) in the fenugreek group (5Trusted Source).

These studies used fenugreek herbal tea instead of supplements, but supplements are likely to have similar effects.

Though this research is encouraging, you should discuss any concerns about breastmilk production with a healthcare professional.

SUMMARY
Research suggests that fenugreek may increase breastmilk production and the rate of weight gain in newborn babies.

Effects on testosterone levels in men
One of the most common reasons men use fenugreek supplements is to boost testosterone.

Some studies have found that it has beneficial effects, including an increased libido.

In one study, taking 300 milligrams (mg) of fenugreek twice daily for 8 weeks led to significant increases in testosterone levels in men when combined with resistance training (6Trusted Source).

Participants also experienced a reduction in body fat compared to a control group, without any decrease in muscle strength (6Trusted Source).

In another older 6-week study, 30 males took a supplement with 600 mg of fenugreek extract — along with magnesium, zinc, and vitamin B6 — to assess changes in sexual function and libido. Most participants reported increased strength and improved sexual function (7Trusted Source).

However, more research is needed.

SUMMARY
Initial research suggests that fenugreek can boost testosterone levels and sexual function in males.

May help control diabetes and blood sugar levels
Fenugreek may aid metabolic conditions, such as diabetes (8Trusted Source).

In one study, people with type 2 diabetes who took 5 g of fenugreek seed powder twice daily for 2 months experienced a reduction in fasting blood sugar levels, belly fat, body mass index, and hemoglobin A1c, a marker of long-term blood sugar control (9Trusted Source).

The high fiber content found in fenugreek powder or seeds could also be beneficial for supporting blood sugar control, even in people without diabetes.

In fact, one study found that replacing 10% of the refined wheat flour in buns and flatbreads with fenugreek powder significantly reduced blood sugar levels after eating in people without diabetes (10Trusted Source).

SUMMARY
Evidence supports fenugreek’s role in blood sugar control and the treatment of type 2 diabetes.

Other health benefits of fenugreek
Fenugreek has been used to treat a variety of conditions. However, many of these uses have not been studied well enough to reach strong conclusions.

Preliminary research suggests that fenugreek may aid:

Appetite control: Some studies show a reduction in fat intake and appetite. One 14-day study found that participants spontaneously reduced total fat intake by 17% (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).
Cholesterol levels: Some evidence indicates that fenugreek can lower cholesterol and triglyceride levels (16Trusted Source).
Heartburn: One older 2-week pilot study in people with frequent heartburn found that fenugreek reduced their symptoms. In fact, its effects matched those of antacid medications (17Trusted Source).
Inflammation: This herb has demonstrated anti-inflammatory effects in rats and mice. More research is needed to confirm this in humans (18Trusted Source, 19Trusted Source, 20Trusted Source).
In addition, some reviews and anecdotal reports from traditional medicine suggest that fenugreek can help with improving metabolism, easing digestive issues, and treating numerous other conditions (21Trusted Source).

SUMMARY

12 of the Best Non-Perishable Foods Non-perishable foods can be stored at room temperature for months or years without spoiling. Here are 12 of the best non-perishable foods.

25 Healthy Foods You Can Buy at Walmart If you need to stock up on healthy foods on the cheap, Walmart is a great place for it. Here are 25 healthy foods you can buy at Walmart.