A bowl of cereal with milk or milk alternative might be one of the quickest meals to start your day, but did you know it could also be one of the most nutritious?

Boost your intake of essential nutrients even more by topping your cereal with fruit, or make a trail mix with cereal, dried fruit, and nuts for a nutritious anytime snack.

A quintessential comfort food, soup is as nourishing as it is delicious. Stock up on vegetable- and broth-based options as they are rich in nutrients while being low in calories and fat.

Add in extra vegetables, quick-cook whole grains, or pre-cooked chicken or tofu for a balanced meal in minutes. It can be both pricey and stressful to perfectly plan all your fresh produce for a week.

Thankfully frozen fruits and vegetables are more than convenient and budget-friendly, they are often more nutritious than fresh.

Toss them into smoothies, add to a stir-fry, or bake them in dishes. Fresh fish can be expensive—and might spoil before you can use it. Reduce the stress of wasting food but stocking up on frozen and canned versions.

Fatty fish is rich in protein, as well as EPA and DHA omega-3 fatty acids, which research shows are important for overall wellness, including brain, eye, and heart health. Bake a frozen salmon fillet for a quick dinner with veggies, add a can of tuna to your pasta dish, or enjoy a tin of oil-packed anchovies as a healthy snack.

Whether steel cut, old-fashioned rolled, or quick-cooking, oats are a nutritious and versatile pantry staple. They provide mood supporting nutrients, like magnesium to reduce anxiety, B vitamins for managing stress and energy, and probiotics for gut health.

Whole grains provide key nutrients such as fiber, iron, magnesium, and B vitamins. When waiting 30 minutes or more for them to cook is not an option, make your life easier by stocking up on frozen whole grains that can be cooked in three minutes or less in the microwave.

Options include brown rice, quinoa, and flavored bean-and-whole-grain blends. Enjoy them as a high-fiber side dish, in a soup, or base to a veggie bowl. Plant-based oils such as avocado oil, extra-virgin olive oil, and sunflower oil are a kitchen mainstay for both your heart health and culinary repertoire.

Use them to make a homemade salad dressing, cook up a quick stir-fry, or as an ingredient in your favorite baked good.

To prevent oxidation, oils should be stored in a dark glass container or tin that protects them from light and air. Pick up a jar of pesto, chimichurri, or salsa verde to quickly flavor up meals all week.

Keep a couple on hand to stir into soup, flavor dips, drizzle on bowls, or turn into tasty salad dressing. Having matching pots and pans, and the proper lids for your storage containers can make a big difference too. Then, light up your favorite candle and play calming music or listen to a podcast for stress relief.

Find a complete list of my food staple shopping recommendations, as well as recipes to reduce stress, in my book, From Burnout to Balance.

Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers. Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety.

Skip pasta that is labeled "multigrain," as it may be made with several grains that aren't necessarily whole ones. Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Grain Spaghetti With Kale and Tomatoes.

These burrito mainstays boast antioxidants and magnesium, which help maintain nerve and muscle function. They're also a source of potassium and fiber. Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at degrees F until crispy, about 10 minutes, for a tasty snack.

Or try Cuban Black Beans and Rice. You'll get iron, folate, and at least a dozen flavonoids —compounds that are loaded with antioxidants. Try this: Blend a handful of spinach into your favorite fruit smoothie.

Or try Shrimp Pil Pil With Spinach. A chili essential, kidney beans are a plant-based protein packed with fiber. They're also a great source of antioxidants. Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro.

Or try Three-Bean Chili With Spring Pesto. It may cook like a grain, but quinoa is actually an herbaceous plant. It's a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf. A protein powerhouse, lentils are flush with folate, a nutrient that supports healthy cell growth and function, and may prevent certain birth defects.

Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme.

Serve over salad greens. Or try Winter Lentil Soup. Salmon contains heart-healthy fats including omega-3 fatty acids and it's one of the few food sources of vitamin D.

The fish may also help keep your skin glowing. For guidance on how to shop for the most sustainable varieties, look for MSC Certified wild salmon or BAP- or ASC-certified farmed salmon.

Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Sheet Pan Salmon With Potatoes and Broccolini.

A dinner staple from the leanest part of the bird: half a breast has around 2. Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice.

Or try Stuffed Chicken Breasts With Tomato Salad. Your go-to source for vitamin C, which, among other useful traits, may stimulate collagen synthesis to keep skin looking supple.

Try this: Roast orange wedges along with salmon. Or try Salmon Fillet With Citrus and Thyme. This protein-rich winner is an acquired taste for some, but totally worth it.

Loaded with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids. Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley. Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy.

These nuts are also a source of calcium and cholesterol-lowering fiber. Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan. Extra-virgin olive oil is an outstanding source of monounsaturated fats.

This tasty Mediterranean staple is a source of cancer-fighting polyphenols and may even cut the risk of heart disease. Try this: Gently heat olive oil with fresh herbs such as rosemary and thyme. Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo.

Packed with fiber, this superfruit contains a large amount of the antioxidant group "anthocyanins". Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade. Food and Drug Administration's recommended daily dose.

It's also a key source of vitamin K, which helps blood clot properly. Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at degrees F until tender.

Sprinkle with grated Parmesan before serving. Or try Orecchiette With Roasted Broccoli and Walnuts. Chia seeds are small but mighty. They are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. They're also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health.

Try this: Make your own chia seed pudding with milk and a sweetener of your choice. Or try Chia Pilaf With Pesto. Dietary Guidelines for Americans. Food sources of dietary fiber. Date Accessed April 23, Ashraf R, Shah NP.

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Am J Clin Nutr. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised. Date Accessed Jan. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin c in skin health. Miura K, Stamler J, Brown IJ, et al.

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J Am Coll Cardiol. USDA National Nutrient Database for Standard Reference Legacy. Date Accessed October 15, National Institutes of Health. Vitamin K fact sheet for health professionals. Ullah R, Nadeem M, Khalique A, et al.

Nutritional and therapeutic perspectives of Chia Salvia hispanica L. J Food Sci Technol. Use limited data to select advertising. Create profiles for personalised advertising.