Throughout modern history, staple foods have provided nourishment to families of all sizes. Traditionally, Asian families stored rice, African families stored vegetables and American families stored wheat products, corn products and potatoes. Today, people have a multitude of refrigerated and frozen food choices, but staples aren't yet obsolete in most homes.
Staples Defined
By definition, staple foods are those that remain stable in a pantry for an extended period of time, requiring no refrigeration or special upkeep. A person who bakes frequently may consider staples to be items used to prepare breads, homemade soups and similar items. In contrast, a person who cooks infrequently may keep pantry staples that are ready to eat or require minimal heating.
List of Common Staple Foods
Grain staples include such foods as rice, pasta, spaghetti noodles, flour, corn meal, oatmeal, cereal, macaroni and popcorn. Baking ingredients such as baking soda, baking powder, cream of tartar, corn starch, dry milk, salt, spices, dried herbs, oil and vinegar are commonly found on pantry shelves. Dried beans, dried peas, chickpeas, lentils, nuts, seeds, peanut butter, vinegar, ground coffee and tea bags all have a lengthy shelf life, making them good staple items. Canned goods are synonymous with Americana, with canned broth, soups, beans, tomato products, fruits, vegetables, tuna and salmon occupying many pantries. Cooks often consider onions, potatoes, sweet potatoes and garlic cloves to be staples, due to their extended shelf life when properly stored.
Nutritional Benefits
Many, but not all, staple foods are nutritionally sound. Dried beans and peas provide fiber, protein and iron, relates MyPyramid.gov. Whole-grain staples such as oatmeal, whole-wheat flour, whole-grain cornmeal and whole-grain cereals provide fiber and B vitamins. Vegetables provide potassium, vitamins and fiber while canned tuna and salmon add protein and Omega-3 fatty acids to the diet. Healthy versions of many items can replace less-nutritious varieties. If you have white flour, purchase whole grain next time; replace shortening with canola oil; trade refined cereal for whole-grain cereal; and choose whole-wheat pasta products over refined ones.
Additional Benefits
Staple foods are good for you because they help you avoid fast food, fat-laden take-out meals and highly processed foods due to their ready availability. Staples are usually low in cost, allowing you to devote the bulk of your grocery budget to fresh produce, fish and low-fat dairy items that complement your pantry items.
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