Dr. Kristi Harter, a nutritionist with Joi Center in Greenville, has some nutrition advice that may be the best advice you hear all year:
“Add cheese. Seriously, everyone loves cheese,” she says, as a way of combating hesitance about trying new foods.
But before you even get to the point of training your palate to accept new flavors and textures, you might need to evaluate societally pervasive underlying beliefs about food.
“There are no good or bad foods, but there are better options when it comes to choosing processed foods like crackers, breads, cookies, etc.,” Harter says.
If making those choices seems daunting, she offers some reassurance: “Healthy eating is not difficult if you start simple.”
To build a pantry with items that will reflect those better options without overcomplicating things, she recommends these six as a good start.
Six Healthy Eating Items
Brown Rice
“Brown rice is a no-brainer to stock in the pantry as it can be used as a side dish for almost any cuisine,” she says. Use it as the the base for a stir fry or add to a soup for more nutrients and fiber.
Nuts
Nuts of all kinds can be used in many different recipes or dishes. Some ideas:
- Elevate a salad with the addition of some chopped or whole nuts that have been lightly roasted with sea salt.
- A cashew cream sauce makes a tasty pasta sauce, or blend cashews with roasted red peppers, salt, and rice vinegar for a dairy-free dip that tastes like pimiento cheese.
- Throw any nut in a 350 degree oven for 10 minutes with a tablespoon of maple syrup and sea salt for a delicious appetizer.
- Use in a stir fry or to top noodles for added plant-based protein.
Harter recommends storing nuts in the freezer to extend shelf life.
Olives
“Olives can elevate any meal or be used as a quick appetizer when friends pop by,” she says. For a quick appetizer, toss olives in a heated saucepan with lemon or orange zest. Add to salads, pasta, or chicken dishes to increase the level of good fats, or blend with a little extra virgin olive oil, garlic, and lemon juice for a dip.
Beans
“In the winter I like to saute onion, kale, and garlic in olive oil, and add spinach and lemon juice for a delicious hot dinner served with crusty bread.” They can also be blended for a dip or put in the oven to get crisp with sea salt and spices for a delicious snack. Add them to tacos, burritos, soups, or pastas to boost protein.
Canned Fish
Tuna or salmon in water are proteins that can be used as a meal when mixed with a little avocado, mayonnaise, lemon juice, and sea salt. They can also be added to pasta and salads to increase the protein and good fats in any meal.
Dried Fruit
“Dried fruit is delicious on its own as a snack but can also be used to add nutrition to salads, elevate a charcuterie board, or be added to lunches for your child for a good bump of concentrated vitamins.”
