By Katy Wilkens, MS, RD and Erin McCormick, RD

Also called staples, here are important food products that should always be kept on hand at home. They don’t go bad quickly and can used in a variety of ways. Here are our top picks for what to keep on hand for healthy meals.

1. Eggs: this inexpensive protein rich food stays fresh 3-5 weeks they are purchased. Eat them alone, in a sandwich, or in a casserole dish.

2. Rolled Oats: A great salt-free way to start the day.

3. Tuna: Another inexpensive protein option. Just rinse regular tuna in a sieve or colander to save money and get rid of most of the salt. Tuna can be eaten cold on a salad or sandwich or hot with pasta or over rice.

4. Sour Cream, Cream Cheese or Yogurt: Add salsa or fresh herbs to make a dip or spread. Use in a quick alfredo sauce, or to top a potato or homemade nachos. Try the reduced fat options or use plain yogurt

5. Couscous: Just add boiling water to this pasta, wait five minutes and it will be ready to add seasonings and protein for a main dish. Avoid the type with seasonings.

6. Ramen Noodles: Quick and inexpensive, these are a g-to item across America. Look for low-salt recipes using the noodles, but not the seasoning packet. Add eggs, cooked meat leftovers or veggies.

7. Frozen dinners: Have these on hand for days when you don’t feel like cooking. Look for meals with fewer than 600 mg of sodium.

8. Ground Beef: Buy fresh on sale and freeze or buy already frozen patties for a quick meal. Great uses include meatloaf, chili, taco meat, and meatballs.

9. Peanut Butter: If you’ve never tried the salt-free types, experiment. Besides sandwiches, you can use it in a spicy peanut sauce for stir fry, or in homemade cookies.

10. Powdered milk, Soy, Almond, or other milk substitute: Buy these in the non-refrigerated section of the store and they will keep for about a year on your shelf. Use powdered milk in cooking to save lots of money without losing flavor or adding extra salt.

11. Frozen Chicken: Often less expensive than fresh, chicken can be baked, boiled, fried, or barbecued. Avoid those with added salt and water. Ask the butcher if you are not sure.

12. Rice and Rice Noodles: Another easy food that can go with almost any entrée. Stay away from premade-seasoned mixes; make or buy salt-free ones.

13. Canned Fruits: Try mandarin oranges or canned pineapple, which can wake up a humdrum salad or homemade pizza.

14. Corn Tortillas: A salt-free addition to any meal that keeps well in the freezer. Serve with eggs or meat. Fry them to make your own chips.

15. Pillsbury Pie Dough: One of the few reasonably low-sodium convenience foods. Use this to make your own quiche or pie.

16. Basil Pesto: Find the jar that has the least amount of salt. Add to pasta, as a sauce on pizza, or mix with cream cheese.

17. Salsa & Tomato Paste: Find the brand with the least amount of salt. Add to a pan of sautéed chicken, with a can of light coconut milk, some curry powder, and you have a quick dinner. Use tomato paste to top pizza and for a base for red sauces, or mix with ground beef for meat loaf.

18. Cornmeal: For those who love cornbread, muffins, or stuffing.

19: Popcorn Kernels: A great snack you can make in the microwave. Just put in a brown bag with a bit of olive oil. You will save tons of money, and salt. Go to www.nwkidney.org for recipe.

20. Fresh herbs: Keep a supply in your fridge, freeze them if they are getting a bit old, and put them in everything you cook.

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington. Northwest Kidney Centers’ registered dietician Erin McCormick contributed to this article.