Some of the worst snack urges occur when there’s nothing in the pantry but mustard and stale Pringles. To avoid binging, you need to ensure your kitchen is well stocked with healthy essentials.

Below is a list of seven snacks and ingredients that will allow you to satisfy those urges while still keeping on track with your health goals.

1. Almonds

Vitamin-packed and yummy, these popular nuts can be eaten raw or toasted; they can be also ground into flour or milk. Rich in fiber and healthy unsaturated fatty acids, almonds should be a regular part of your diet and pantry.

2. Greek yogurt

This yummy, sour treat (also known as strained yogurt or yogurt cheese) can be eaten on its own or used as an ingredient in a more complicated dish. Like it’s cousin “regular” yogurt, it’s made from the bacterial fermentation of milk. Though relatively low in calories (100 per standard single-sized container), it packs a sizable health punch with calcium, Vitamin D, protein, riboflavin and more. (Bonus trivia: Did you know “Greek” yogurt isn't really Greek?  Apparently the label was coined by Turkish marketer in the 1980s.)

3. Celery

While it’s an old wives tale that you burn more calories eating celery than exist in the celery itself, it’s still ridiculously low in calories. Watch out, however, for the toppings. Loading it up with peanut butter or cream cheese negates the weight watching… but if you must add a topping, use the peanut butter (sparingly). While still loaded with fat, peanuts are a superfood!

4. White fish

There is a reason celebrities trying to lose the baby weight stick with white fish and brown rice. Not only are these things relatively calorie-light, they’re also great sources of protein and other necessary minerals. You can serve white fish by itself, in cake form, or incorporate it into a stew. If flash frozen, white fish can keep in your freezer for up to 6 months.

5. Herbs

It’s remarkable how much flavor a little basil, rosemary or thyme add to a dish. Herbs can take a rather bland food (think chicken breast or a potato) and kick it up a notch. Just make sure that what you’re seasoning is healthy to start with!

6. Oats

Packed with complex carbohydrates and fiber, oatmeal has been a staple of the American breakfast for decades. Because it digests slowly (and stabilizes your blood sugar), oats are incredibly filling. But consider them for more than just breakfast – you can add oats to a variety of recipes to improve your baked goods. Or just use them as the main ingredient in some delectable oatmeal cookies.

7. Brussels sprouts

Listed as one of the “World’s Healthiest Foods,” Brussels sprouts are a great source of Vitamins C and K. They can be grilled, roasted, steamed or pan-fried – all of which are delicious. Brussels sprouts also reputedly have cholesterol-lowering benefits and may protect us from some cancers. What essentials do you stock?  Let us know in the comments!