Grocery shopping for weight loss typically involves a cart full of fresh fruits and vegetables, ample lean protein, and a complex carbohydrate to nourish and sustain your body between meals. However, the reality of fresh produce is that it does tend to go bad quickly, and needs to be consumed in a timely fashion to ensure the best taste. With this year being what it was, it’s not unlikely that shoppers have increased the time in between food hauls to limit exposure to whatever germs the store may bring. If you’re weary of a weekly shop, but still want to lose weight and integrate nutrient dense foods into your diet that won’t go bad overnight, these are the dietitian recommended pantry staples you should be stocking up on.
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Quinoa
For an easy carb, registered dietitian Emily Danckers recommends grabbing a bag of quinoa, “This grain has it all: whole grains for sustained energy, and protein and fiber for lasting fullness.” Quinoa is great for a variety of different healthy meals too--throw it into soups for some added density, or use instead of brown rice for your next taco night!
Canned Tuna
If you’re looking for a pantry staple rich in protein, canned tuna is the way to go. Protein is vital for weight loss as it keeps you full and feeds your muscles. If you need a quick meal or snack to throw together, a can of tuna is the perfect addition to your salad or to enjoy with some whole wheat crackers. Danckers suggests opting specifically for canned tuna in water instead of oil because it’s a lower calorie option which will help to maintain a deficit for weight loss.
Nut Butter
Nut butter is a staple that you likely already have in your pantry, but did you know it can be a great addition to your diet for weight loss? Danckers explains, “Nut butters are filling and satisfying as they are loaded with plant based fats and proteins. Watch the serving size though; this nutrient dense food can add up calorically if you don’t measure it out.”
Low Sodium Vegetable Soup
For an easy, healthy dinner when you’re in a rush, you’ll find it useful to have a stockpile of low sodium soup to grab from--particularly those loaded with veggies. Danckers says, “On any weight loss journey, it’s important to eat enough veggies as they are packed with fiber, vitamins, and minerals. Luckily, this doesn’t mean you have to eat a salad at every meal. Enjoy some vegetable soup, but choose a low sodium version--high sodium content of some soups can potentially cause bloating.”
Cocoa Powder
While an unexpected choice for weight loss, cocoa powder is one pantry staple that shouldn’t be left only for your baking. According to Danckers, cocoa powder can be valuable in making healthy food taste like dessert, satisfying your sweet tooth without the added calories. She recommends mixing a scoop with some non-fat Greek vanilla yogurt, or blending with a banana, yogurt and milk for a healthier milkshake. Cocoa powder is also loaded with polyphenols which have been known to reduce inflammation!
