Discover the staple foods a dietitian always keeps in her kitchen for quick and healthy meals
- Replies 15
Life can get so busy that sometimes, planning every meal just isn't in the cards.
It’s in these moments that chopping and cooking seem extra tedious and grabbing takeaway food becomes way easier.
But guess what? Making a fast, healthy meal from scratch isn't a big deal; and a nutritionist says you just need the right items in your kitchen.
Dietitian Kate Hilton, known for debunking nutritional ‘myths’ on social media, recently shared a video of her kitchen must-haves for whipping up a balanced meal in minutes.
In an interview with Insider, Hilton mentioned that preparing a healthy meal, even without prior planning, can be easier if your kitchen has the essential foods.
For starters, she advised to stock up on protein, starchy carbohydrates, and vegetables in various forms—canned, frozen, fresh, or dried—in the fridge, freezer, and cupboards.
This ensures ‘there's always a way for you to obtain the main food groups, even if you haven't been to the shops in 10 days.’
So, what's always in Kate’s kitchen for quick, balanced meals? Let's break it down…
1. Various sources of carbohydrates
Hilton stores a frozen loaf of seeded or multigrain bread, known for its health benefits due to its high fibre and nutrient content.
Her cupboards also have pasta, paired with a sauce made from canned chopped tomatoes, along with basmati rice.
2. Proteins from both animal and plant sources
Hilton suggests freezing fresh meat, like chicken breast and pork mince, or Quorn for vegetarians. This is to avoid less healthy, processed options like frozen chicken nuggets, which can contain added salt, sugar, and fats linked to various health issues, including certain cancers.
In her cupboards, Hilton consistently stocks longer-lasting plant-based proteins, such as cans of beans and lentils, known for quick cooking and high fibre content.
She also includes tofu and tempeh as other plant-based options. In the fridge, she recommends having products like soy yogurt, soy milk, or eggs—ideal for creating speedy breakfasts and lunches rich in proteins.
3. Varied vegetable choices
Hilton favours fresh, seasonal produce and keeps her cupboards and freezer well-stocked for diverse nutrient options.
Her cupboards consistently hold canned tomatoes, tinned sweetcorn, and fruits such as peaches and pineapple. Her freezer features frozen peas, bananas, and berries.
Additionally, her freezer features frozen peas, bananas, and berries. Stressing flexibility, Hilton asserts, ‘Whatever fruits and vegetables you can manage are going to be a good thing.’
4. Healthy fats
Hilton's go-to healthy fat choices include extra virgin olive oil and rapeseed oil (or its variant canola oil, which is low in erucic acid). Additionally, she suggests having your preferred nuts and seeds in the cupboard for an extra source of healthy fats.
According to her, ‘For me, it's walnuts and chia seeds for the Omega-3 they contain. And also things like pecans and nut butter, just because I like them.’
Members, are any of these healthy food items in your fridge or cupboards, too? Let us know in the comments!
It’s in these moments that chopping and cooking seem extra tedious and grabbing takeaway food becomes way easier.
But guess what? Making a fast, healthy meal from scratch isn't a big deal; and a nutritionist says you just need the right items in your kitchen.
Dietitian Kate Hilton, known for debunking nutritional ‘myths’ on social media, recently shared a video of her kitchen must-haves for whipping up a balanced meal in minutes.
In an interview with Insider, Hilton mentioned that preparing a healthy meal, even without prior planning, can be easier if your kitchen has the essential foods.
For starters, she advised to stock up on protein, starchy carbohydrates, and vegetables in various forms—canned, frozen, fresh, or dried—in the fridge, freezer, and cupboards.
This ensures ‘there's always a way for you to obtain the main food groups, even if you haven't been to the shops in 10 days.’
So, what's always in Kate’s kitchen for quick, balanced meals? Let's break it down…
1. Various sources of carbohydrates
Hilton stores a frozen loaf of seeded or multigrain bread, known for its health benefits due to its high fibre and nutrient content.
Her cupboards also have pasta, paired with a sauce made from canned chopped tomatoes, along with basmati rice.
Poor dietary choices increase the risk of chronic diseases like cardiovascular issues, type 2 diabetes, cancers, and mental health issues such as anxiety and depression. Image source: Pixabay
2. Proteins from both animal and plant sources
Hilton suggests freezing fresh meat, like chicken breast and pork mince, or Quorn for vegetarians. This is to avoid less healthy, processed options like frozen chicken nuggets, which can contain added salt, sugar, and fats linked to various health issues, including certain cancers.
In her cupboards, Hilton consistently stocks longer-lasting plant-based proteins, such as cans of beans and lentils, known for quick cooking and high fibre content.
She also includes tofu and tempeh as other plant-based options. In the fridge, she recommends having products like soy yogurt, soy milk, or eggs—ideal for creating speedy breakfasts and lunches rich in proteins.
3. Varied vegetable choices
Hilton favours fresh, seasonal produce and keeps her cupboards and freezer well-stocked for diverse nutrient options.
Her cupboards consistently hold canned tomatoes, tinned sweetcorn, and fruits such as peaches and pineapple. Her freezer features frozen peas, bananas, and berries.
Additionally, her freezer features frozen peas, bananas, and berries. Stressing flexibility, Hilton asserts, ‘Whatever fruits and vegetables you can manage are going to be a good thing.’
A healthy diet is about feeling great, gaining energy, improving health, and lifting your mood. Image source: Pixabay
4. Healthy fats
Hilton's go-to healthy fat choices include extra virgin olive oil and rapeseed oil (or its variant canola oil, which is low in erucic acid). Additionally, she suggests having your preferred nuts and seeds in the cupboard for an extra source of healthy fats.
According to her, ‘For me, it's walnuts and chia seeds for the Omega-3 they contain. And also things like pecans and nut butter, just because I like them.’
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no bread make your own it’s easy.
just steak and eggs this post is a joke right.
and 
and veggies etc.I can’t afford red meat but I do like a blue t bone or scotch once in a blue 
oh well stay safe in 2024.
funny I don’t even miss it considering I was turning into an alcoholic.
but there you go.
what’s the saying”she’ll be right mate”
one thing is my liver is 100 per cent perfect had it tested.but I’m a vitamin geek and I was also taking liver detox tablets while I was drinking vodka and water everyday. How dumbs that.
