[No Oven] Never really learned to shop healthy. What are some healthy foods I should always have in the house?

This is less about weight loss and more about eating well in general.

I've learned that over the course of the past couple months, I'm awful at shopping for food. I'll buy a bunch of items that I think will be great while I'm at the store, spend anywhere between $100-200, and then when I get home and put it all away and somehow it looks just like it did before I went to the store, with one or two additional items.

We always have enough butter, eggs, coffee and creamer, rice, grits, ramen, onions, potatoes, mac&cheese, chef boyardee, etc. I've always put the emphasis on getting pre-packaged food that lasts a long time because it's unlikely I'll be able to go to the grocery store every week, and we eat like we do because with foods like these, it's rare that a single meal will cost more than $2.

My girlfriend and I recently moved across the country and food was the last thing on our minds until suddenly we were both so sick we couldn't leave the house. She was handling it and to her it felt like a mild hangover, but to me it was terrible. It literally felt like I could hear my earwax melting. Eventually figured all the sodium was making us dehydrated, so we chugged water for a while and within 24 hours we felt better, but we realized the way we've been eating for the past 3-5 years isn't really sustainable.

What are some foods that contain a lot of nutrients? I know everyone says eat a lot of fruit and vegetables, but which ones are good? I was on a lettuce kick last year but then I heard there isn't much in lettuce that's good for you. My girlfriend also suggested we should start taking multivitamins because we might not be getting the nutrition we need, but someone on Reddit a couple years back said they might cause cancer so I don't know if that's a good idea. Similarly, when I asked my mom she said tofu is good for you, but I've also heard soy can cause testicular cancer, which I'm not about.

What are some nutritious staples I should always keep on hand, that won't make us sicker in the long run? Not sure if this is relevant but we have the Costco membership!

submitted by /u/WITCH_KING_XXYBORG
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