Got too much white bread or high-calorie cookies in your pantry? This could indicate your love for starchy and sugary snacks, which could unfortunately put your health at risk. Here are some foods and cooking ingredients you must stock up and consume in moderation to improve your overall nutrition.

  1. Oatmeal

Strawberry Oatmeal

Go for a snack or a meal that will give your body more fiber to detoxify. Oatmeal, specially whole rolled oats, significantly reduce the risk of heart diseases. It’s one of the World Health Organization’s (WHO) food guidelines. When paired with healthy fruits, it’s also a filling meal. There are many oatmeal choices available in the market these days so you better choose the low-sodium, high-fiber formulation.

  1. Nuts and legumes

Nuts and legumes (lentils and beans) are perfect additions to your salads or morning meals. These are high in B vitamins. Think of them as food for your brain too! In these challenging times, feed yourself right.

  1. Try plant-based dairy


Full cream milk may be thicker and tastier but if these were produced by big dairy companies, it could be high in sodium. If you don’t have access to milks from local dairy farms, go for soy-based or other plant-based beverages like almond milk. This type of dairy is lower in calories but provides a good amount of calcium.  And it tastes good as well.

  1. Brown rice

Brown Rice

Pinoys’ food culture is rice-centric so having a low-carb diet will definitely be a struggle. But thanks to brown rice, you can have a healthier alternative. Brown rice is fiber-rich and has lower carb (sugar) compared to regular rice.

  1. Cooking oils with unsaturated fats

Cooking Oil

According to WHO, “unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard).”

The latter types of oil may be more widely available and cheaper but if you’re thinking long-term health goals, go for the healthier kind.

  1. Unsalted butter

You would be surprised that according to the World Health Organization, only “less than 5 grams of salt (equivalent to about one teaspoon) per day must be consumed.” But how could that be possible when people mostly consume many processed foods these days? It would be wise to pick varieties that offer lower sodium. First start, if you need butter, pick the unsalted kind.

  1. Say no to tetra pack or bottled drinks


Colored drinks in tetra packs or bottle packaging contain so much sugar. If this is a constant addition in your pantry needs, it’s time to invest instead on a juicer and blender and make your own fruit blends. While doing so may be inconvenient and time-consuming, your body will thank you later.

Health is truly wealth so if you want to live longer and happier, make those little choices now. With adequate protein and carbs in moderation, plus adequate physical, you will feel better and stronger.


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By Qure PH