Stocking Up with Healthy Choices

A balanced diet begins with a well-stocked kitchen. Eliminate all temptations and prepare enjoyable and nourishing meals for you and your family.

The first phase of a kitchen makeover is to make room for wholesome foods.

Use these tips to help identify what foods you should reconsider-

  • If one of the first ingredients is sugar (high fructose corn syrup, corn syrup, rice syrup, aspartame, sucralose)
  • If multiple of the ingredients are difficult or impossible to pronounce
  • Products that have food dyes, artificial sweeteners, MSG, or sulfates
  • Foods that contain trans fats- frozen meals, fried foods, pre-packaged sweets

Now comes the fun part! Use this organized template to help build a versatile pantry. Begin stocking a wide variety of whole foods- thinking about flavors you and your family love. Feel confident knowing you have all the basic to build nutritious meals.

Baking Whole Wheat Flour

Flour Substitutes (Rice, Almond, Spelt or Quinoa)

Cornstarch

Baking powder and soda

Vanilla extract

Dried Goods Dried beans

Dried fruits

Grains Brown Rice

Quinoa

Barley

Millet, Farro or Kamut

Couscous

Flaxseed

Condiments Lemon juice

Lime juice

Light mayonnaise

Mustard

Salsa

Guacamole

Hummus

Pesto

Oils Olive oil

Coconut oil

Grape seed oil

Avocado Oil- for high heat cooking

Vinegars Apple cider

Red wine

White wine

Balsamic

Rice

Dried herbs & Spices Basil leaves

Bay leaves

Cayenne pepper

Chili powder

Clinatro

Cinnamon

Cloves

Cumin

Curry powder

Dillweed

Ginger- ground

Herbes de Provence

Marjoram

Dried mustard

Nutmeg- ground

Oregano

Paprika

Red peppers

Rosemary

Pepper

Sage

Salt

Tarragon

Thyme

Canned goods No Salt Added Beans

Fruit

Vegetables

Diced Tomatoes

Olives

Bread and Pasta Whole grain Pasta (Spaghetti, Corkscrew, Bowtie, Macaroni)

100% whole wheat bread

Refrigerator Goods Butter

Eggs

Milk

Various low-fat cheeses and nuts

Nut Butter (peanut, almond, cashew)

Salad dressings

Seasonal Produce

Chopped garlic

Onions- red and white

Fruit and vegetable juices

Low Sodium Vegetable and Chicken Broth

Freezer Goods A wide variety of frozen vegetables and fruit from every season
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