6 Must-Have Health Foods

Pomegranate juice

You know to keep your produce bins stuffed with colourful fruit and veggies. But what else can you keep on hand to ensure healthy eating? Here are six foods to keep stashed in your fridge or freezer to guarantee healthy snacks and meals.

Pomegranates pack an antioxidant punch since they're high in vitamin C and potassium. Sunderland recommends keeping a small bottle of 100-percent-pure pomegranate juice in the fridge. "I add a splash of it to a glass of water to boost the antioxidants," she says. "I try to have an ounce or two every day."

Eggs

Eggs are another rich source of protein. Sunderland suggests buying the heart-healthy omega-3 variety. "It's just one more way to get omega-3s into our diets," she says. "We compare every other food protein back to egg whites, which are our gold-standard proteins. And if you can opt for the omega-3 variety, you're doing even better."

Ground flaxseeds

Buy these fibre- and omega-3-thick seeds whole and grind them to blend into snacks and dishes from soup to yogurt to a crunchy oatmeal topping. "I find if it's front and centre on the top shelf of my fridge, I don't forget to add it," notes Sunderland.

Fish

"Salmon contains more omega-3s than white fish, for example, but white fish is still a healthy choice," notes Natalie Brown, a White Rock, B.C.-based registered dietitian. Look for sustainably caught fish and shellfish that's rich in protein and omega-3 fats.

Greek yogurt

Sunderland prefers low-fat Greek yogurt to traditional yogurts for its high level of protein. Other low-fat dairy products to keep stocked include milk to drink and splash into coffee and skim-milk cheese to sprinkle on salads or homemade pizzas.

Ground almonds

"I love to use these in soup or pancake batter because they add a lot of protein and a lot of natural vitamin E, which is a natural anti-inflammatory," says Gina Sunderland, a Winnipeg-based registered dietitian. Almonds also happen to be rich in iron, calcium and magnesium.