Eating healthy doesn't have to be expensive. With a few smart choices, you can stock your pantry with nutritious, flavorful items that will last for weeks or even months. Here's a list of healthy foods that are not only budget-friendly but also offer a long shelf life. 

Oats and Grains 

Whole grains such as oats, quinoa, brown rice, and barley are all great sources of complex carbohydrates and fiber to keep you energized throughout the day. Whole grains often come in large bags at the store, which makes them cost-effective, and they can last up to 6 months if stored correctly in an airtight container away from direct sunlight. They can be cooked on their own or combined with fresh vegetables and protein for a nutritious meal. 

Canned Goods

Canned foods offer convenience and longer shelf life, but it is important to remember to read labels and choose varieties low in sugar, sodium, and unhealthy fats. Look for items like tuna, beans, vegetables, and fruit packed in their juices rather than heavy syrups or sauces. Many canned goods also contain extra vitamins and minerals that may not be present in their fresh counterparts, making them an excellent addition to any meal.

Legumes 

Legumes such as lentils, beans, chickpeas, and peas are packed with protein and provide an excellent source of plant-based nutrition. Legumes are high in fiber and low in fat which makes them ideal for anyone trying to lose weight or maintain a healthy diet. Dried legumes can be stored for up to 12 months if kept dry in an airtight container, away from heat and light sources. Soak them overnight before boiling them until tender to cook them quickly without sacrificing flavor. 

 Nuts & Seeds 

Nuts and seeds provide essential fatty acids that promote better brain function and heart health benefits. They also contain zinc, which is important for maintaining strong immunity during cold weather. Nuts and seeds stay fresh longer when stored in cool dark places like the refrigerator or freezer, where they can last up to 1 year if properly sealed off from oxygen exposure. You can enjoy raw nuts or add them to salads for a crunchy texture. 

Having the right ingredients on hand makes it easier and more convenient to create delicious, healthy meals. With these staple items in your pantry, you'll always have access to healthy food options. These inexpensive ingredients have long shelf lives, so you won't have to worry about them going bad too soon -- with a bit of creativity, you can quickly whip up some tasty meals with just a few extra ingredients.