Try to keep many kinds of healthful foods and ingredients in your kitchen. With these, you can whip up incredible, fast and delicious meals and snacks.

You don’t necessarily have to have ALL of these items on hand, but the more of them that you have, the easier your cooking will be, and also the more varied and interesting.

I talked about pots and pans before, but it bears repeating: Use stainless steel saucepans and soup pots, and cast-iron frying pans, for most of your cookware needs.

It is very cost-efficient to buy quality tools for your kitchen. If you don’t already have them, you should invest in a sturdy blender, several good knives, cutting boards, trivets (to put hot pans on), oven mitts, a toaster-oven, and a coffee grinder or other food mill. If you think you will use them, add a food processor and a crockpot to the list.

Now for the groceries:

You don’t have to get everything all at once, but try to keep all or most of these on hand eventually. When you do, you will never be unprepared for a quick healthy meal for yourself and for your friends and family.

Non-food items — paper towels, soap, etc

Meat — beef, chicken, fish, etc

Meat subs — tofu, tempeh, seitan, soy slices, etc

Fruit — apples, oranges, melon, cherries, etc

Vegetables — canned and frozen

Fresh vegetables — lettuce, tomatoes, carrots, potatoes, onions, etc

Bread — whole grain bread, rolls, tortillas, etc

Flour — whole wheat, white whole wheat, cornmeal, etc

Thickeners — cornstarch, guar gum, bean starch, etc

Sweeteners — xylitol, erythritol, agave, stevia, etc

Grains — brown rice, barley, oats, quinoa, etc

Beans — canned, dry, frozen

Cheese — low-fat; shreds, slices, blocks

Eggs — organic, free-range

Milk — raw, organic, the best you can find

Butter — organic, BGH-free

Oils — organic; extra-virgin olive, high-oleic safflower or sunflower, coconut

Condiments — sea salt, pepper, onion and garlic granules or powder, paprika, curry powder, Mexican chili powder, cumin, coriander, thyme, sage, rosemary, oregano, basil, etc