Note from Dina: Our new Nutrition Mechanic, Maggie, helps shed some light on what kind of goodies we should consider having in our food pantry stash for meal and snack boosters.
We know it oh so well, life gets busy and going to the grocery store isn’t always an option. Which can sometimes mean you’re stuck staring into your pantry eyeing that bag of chips, which if paired with some cookies could be a complete meal…right?
Instead of reaching for that bag of Oreos every time, opt for foods filled with protein, fiber, and healthy fats. Below is a list of pantry essentials you can keep around to help avoid the next hangry chip raid. These go-to items are not only healthy and nutritious to keep you on track with training and recovery, but they have an extended shelf life so you don’t have to worry about food waste.
Protein pasta. There are so many options out there that provide ample protein and even taste good. One of my favorites is lentil pasta, because it provides 25 grams of protein, 20% of the daily value of potassium and 35% of the daily value of iron per serving, all of which are great for muscle function and recovery.
Nuts and nut butters. There is no question that nut butters make everything taste better. But they can also provide a great snack packed with protein, healthy fats and a good serving of omega-3s to decrease inflammation. My favorites include walnuts and pistachios as well as almond butter and cashew butter.
Chia seeds. These little seeds are so versatile and can help make any breakfast or snack into a superstar meal. Chia pudding is most definitely a favorite dish among the Nutrition Mechanics for a reason -- they provide 8 grams of fiber and 4.6 grams of omega-3s in just two tablespoons!
Beans. There are so many varieties so it’s hard to get bored of beans, plus they have a long shelf-life and are a great source of lean protein and fiber to add flavor to just about any dish. One cup typically provivdes 14 grams of protein and 12 grams of fiber.
Canned fish. While fresh fish may be the preferred option, canned salmon and sardines are chock full of nutrients. Sardines, for example, are packed with protein, calcium, omega-3s, vitamin D and vitamin B12 all of which are essential when it comes to building strong muscles and bones.
Dried fruit. This sweeter snack is loaded with fiber, vitamins and antioxidants to help mitigate muscle soreness. Options like apricots or cherries are perfect, just make sure to stick to the serving size, because it can be oh so easy to eat the whole bag.
Whole grains. These shelf-stable grains like quinoa or brown rice are an awesome course of carbohydrate to help fuel workouts and races. Choosing whole grain options are going to pack more fiber and options like quinoa are a complete protein source too.
Bars. These are great grab-and-go snacks that have its time and purpose. There are so many bars out there on the market so it can be overwhelming to find the perfect one, but try to opt for those that have more protein than added sugars. Check out RX Bars, RISE bars, TRU Bar, and Bonk Breaker protein bars, just to name a few!
Protein powder. Protein powders are an easy option to make sure you’re getting enough protein throughout the day without having to feel like you’re always baking or grilling something! Protein powders can be added to smoothies or yogurt for post-workout refueling or just when you’re too busy to make a meal (we get it, life happens!).
Hope this helps you stock up on essentials!
-Maggie