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Food Matters

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5 Healthy Ingredients to Stock Your Kitchen With

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More than one-third of U.S. adults are obese, according to the Centers for Disease Control and Prevention. If you struggle with your weight, there are many options available that can help promote a healthier lifestyle. One of the most important is to stock your kitchen with healthy foods. Here are five staples you can add to most any meal to make it both nutritious and delicious.


Salmon is high in quality protein, vitamins and minerals. The benefits of wild salmon are even stronger. Salmon and other fish are particularly high in Omega-3 fatty acids, which are good for your skin and heart. Omega-3 fats contribute to healthy brain function, and may even lower the risk of some cancers. It also lowers cholesterol and helps protect against heart disease. Other Omega-3-rich fish include Albacore tuna and oysters.


Seeds also are a great food to keep on hand regularly. They are full of protein that can help you build muscle and gain energy. In addition to adding them to baked goods and breakfasts, they’re also a convenient snack that you can keep handy on the go. To make it even easier, you can order seeds online from sites such as, saving you a trip to the grocery store. It really is amazing how much good seeds can do for you. For example, just one ounce of chia seeds contains 11 grams of fiber and 4 grams of protein!


Kale has become a particularly popular health food, and with good reason. This leafy green has the highest levels of beta carotene of all green vegetables, as well as high levels of vitamins A, C and K. These vitamins are important for making a person feel full and keeping them healthy while they’re dieting. Too often, people will neglect their nutrition for the sake of losing weight. Kale can help you eat a delicious meal that fills your stomach and fortifies your body.


If you're constantly feeling hungry in between meals, you may be tempted to eat unhealthy things. Instead of chips and cookies, it's important to stock up on good, healthy treats such as watermelon. The health benefits of watermelon are pretty impressive. Due to being over 90% water, a 154-gram serving contains only 84 calories, but loads of nutrients. A 10-oz wedge of watermelon has about one-third of the recommended daily value of vitamins A and C, and is also one of the best dietary sources of lycopene, an antioxidant linked to the prevention and treatment of prostate cancer.


Onions are loaded with goodies. Just a few include Vitamin C, Vitamin B6, potassium, and fiber. They are also loaded with antioxidants. In particular, the antioxidant quercetin. This food, as well as garlic, is not only full of healthy nutrients, but are an easy and flavorful addition to many dishes as well.