10 Staple Foods to Eat Every Day to Become Healthy

By Haseena, PhD in Health & Nutrition – Contributing Writer for HealthWellnessInf

These are the science-supported staple foods to eat everyday, which are cheap and stored easily. Regardless of whether you are cooking at home or have your weekly meals, having those basics will help you to remain consistent with your health objectives and eat better day by day.

It begins in the kitchen to stay healthy. Energetic and healthy, the right ingredients can assist you in losing weight and feeling healthy. Eating the right  staple foods to eat every day is a sure way of making sure that your body receives the necessary nutrients without necessarily having to rely on costly and perishable food.

1. Beans and Lentils

Beans and lentils are the staple foods to eat everyday since they are filled with plant-based proteins, fiber, and minerals. They assist in controlling cholesterol, blood sugar, and digestive system (Afshin et al., 2019). Add kidney beans, lentils or chickpeas to wrap, salads, or soups. They are filling, multi-purpose and shelf-stable which makes them a necessity to balanced diet eating.

2. Nuts, Seeds, and Butters

The list of foods to consume on a daily basis should include nuts and seeds. They contain heart-beneficial fats, magnesium, and antioxidants that increase energy and prevent inflammation (Ros et al., 2010). Have almonds, walnuts, flaxseeds or chia seeds as snacks or toppings on smoothies. Nut butter such as almond or peanut butter comes in handy in spreads and immediate protein replenishment.

3. Whole Grains

Oats, brown rice, and quinoa are the whole grains that one should staple foods to eat everyday to maintain constant power. They contain fiber and B vitamins that are also good to maintain heart health and weight balance (Aune et al., 2016). These grains are good sources of meals and they last longer. Put them in breakfast bowls, soups, or pilafs as all-day food.

4. Frozen Fruits and Vegetables

Frozen vegetables and fruits allow one to easily incorporate nutrients into the diet. They are easy-to-cook staple foods to eat everyday and the vitamins and minerals are retained during the freezing process (Boulet et al., 2021). Add spinach, frozen spinach in soups, or berries, frozen berries in smoothies. They are healthy, cheap and they are ideal in minimizing food waste and ensuring that meals are balanced.

5. Healthy Cooking Oils

Oils such as avocado oil and olive oil are some of the major staple foods to consume daily to cook and to maintain a healthy heart. They are also rich in monounsaturated fats, which enhance the cholesterol and the intake of vitamins (Schwingshackl & Hoffmann, 2014). Substitute butter with them to roast, stir fry or use in a salad dressing. The healthy fats assist your body in the absorption of important nutrients

6. Fermented Foods

Fermented foods, such as yogurt, kimchi, and sauerkraut, are the staple foods to eat everyday due to the beneficial effect of probiotics on digestion and immunity (Marco et al., 2017). Consume a low amount every day to aid intestinal flora and enhance nutrient uptake. They are tasty, can be added to food and they are helpful in long-term health

7. Eggs

Eggs are very versatile, rich in nutritional values, and one of the most useful types of staple foods to consume on a daily basis. They contain plenty of protein, choline, and vitamin A that help to recover muscles and promote brain activity (Blesso, 2015). Boiled, scrambled or poached – eggs go with any meal. They are not expensive and contain full protein to make them strong and full.

8. Garlic and Onions

Garlic and onions should be a part of your stable foods to consume daily as it is a tasty and healthy food. They have antioxidants that aid in reducing inflammation and sustaining the heart (Nicastro et al., 2015). Serve in soup, sauce or in stir-fry. They are natural immunity enhancers and enrich any food preparation.

9. Yogurt

Yogurt is a pleasant and convenient staple food to eat everyday. It maintains gut health, contains protein and helps to strengthen bones (Bendtsen et al., 2018). Serve it with fruit or granola or in dressings and dips. Use the unsweetened, full-fat yogurt, which is the most beneficial with no sugar added.

10. Spices and Herbs

Spices and herbs cannot be left out in any list of the staple foods to eat everyday. They are tasty and contain anti-inflammatory and antioxidant properties (Srinivasan, 2014). Turmeric, cinnamon, ginger and oregano boosts immunity and digestion. They are shelf-stable, convenient, and bring meals naturally up.

Key Takeaway

• The staple foods to eat everyday are rich in nutrients, have long shelf life and are imperative in providing energy and health.
• Beans, grains, nuts and fermented foods sustain the heart and gut functions.
• The daily use of spices and oils improves the flavor and nutrition.
• Healthy eating is easy and affordable in a fully equipped kitchen.

Frequently Asked Questions

Which are the staple foods in everyday health?

Consuming beans, grains, eggs and vegetables are considered to be the staple foods that make a balanced diet. They are important in wellness in the long run.

Are frozen food and vegetables healthy?

Yes. Frozen foods still have the majority of nutrients and in most cases, they are as good as fresh hence a good and cost effective daily meal.

Why should fermented foods be consumed on a daily basis?

Fermented foods are beneficial to the gut bacteria as well as the immunity. Frequent consumption is also associated with natural digestion and absorption of nutrients.

What can I do to make healthy meals out of the staple foods?

Mix up protein, grains and veggies with healthy fats. As an example, rice served with lentils, yogurt, and drizzled with olive oil is a balanced meal.

References 

• Afshin, A., et al. (2019). Health effects of dietary risks in 195 countries. The Lancet, 393(10184), 1958–1972. https://doi.org/10.1016/S0140-6736(19)30041-8
• Aune, D., et al. (2016). Whole grain consumption and risk of cardiovascular disease. BMJ, 353, i2716. https://doi.org/10.1136/bmj.i2716
• Bendtsen, L. Q., Lorenzen, J. K., Bendsen, N. T., Rasmussen, C., & Astrup, A. (2018). Effect of dairy fat on cardiometabolic risk factors. European Journal of Clinical Nutrition, 72(1), 61–69.
• Blesso, C. N. (2015). Egg phospholipids and cardiovascular health. Nutrients, 7(4), 2731–2747. https://doi.org/10.3390/nu7042731
• Boulet, M., et al. (2021). Nutrient retention in frozen vs fresh fruits and vegetables. Food Chemistry, 356, 129664. https://doi.org/10.1016/j.foodchem.2021.129664
• Marco, M. L., et al. (2017). Health benefits of fermented foods. Applied and Environmental Microbiology, 83(4), e02799-16. https://doi.org/10.1128/AEM.02799-16
• Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: Their cancer prevention properties. Journal of Nutrition, 146(4), 450S–454S.
• Ros, E., et al. (2010). Nuts and cardiovascular disease. British Journal of Nutrition, 104(4), 465–473.
• Schwingshackl, L., & Hoffmann, G. (2014). Olive oil consumption and risk of cardiovascular disease. Lipids in Health and Disease, 13(1), 154. https://doi.org/10.1186/1476-511X-13-154
• Srinivasan, K. (2014). Role of spices in health. Critical Reviews in Food Science and Nutrition, 54(3), 352–372.