Building a Healthy Pantry (Part 2)
In last week’s blog post I recommended you to go through your pantry and get rid of all the tempting and unhealthy foods. Now I want to share some tips for filling your cupboards with foods that support a healthy body and mind and help you plan your meals.
Important things to keep in mind when you’re at the grocery store:
Make a list before you go
Don’t shop on an empty stomach
Shop the perimeter of the store
Understand packaging and labels
Read the ingredients list
Avoid aisles that stock tempting foods
Choose to buy only good, whole foods
I’ve got a cheat sheet you can download and print off with shopping tips. Grocery Shopping Tips.pdf When it comes to fruit and veggies purchasing organic is best. Be aware that some are sprayed heavily with chemicals. Always wash produce thoroughly before eating.
Now that your pantry is cleared of all the bad stuff, it is time to restock it with items that are healthy and easy to incorporate into a variety of recipes/meals.
I have a list of Kitchen Staples for you to have on hand. It is by no means a comprehensive list but it’s a good place to start. Kitchen Staples.pdf
Plan for the Week AheadIf you plan your grocery list around recipes that use similar ingredients, you can streamline your prep time for cooking meals. Here are a few tips you can use when planning meals for the week:
- Plan assembly style meals to take to work, make for your kids/grandchildren, or eat on nights that you just don't have time to make dinner. They include things like salads, sandwiches/wraps, or grain bowls.
- Wash and cut fruits and veggies ahead of time to use for your planned meals or simply to grab and go from the fridge when you are in a rush. Washing does make foods perish a bit faster. Try doing this on Sundays and Wednesdays to avoid food going bad and store in a container or ziplock bag with a paper towel to soak up condensation.
- Prep & cook once for multiple uses. This is a great trick! Cook a grain and rehydrate beans in the Instant Pot to use throughout the week. Add to a salad, use with stir fried vegetables (in a hurry have frozen mixed veggies on hand) and use in a grain bowl at the end of the week with other leftover ingredients in the frig. Sauté or roast an array of vegetable like carrots, broccoli, peppers, mushrooms, or asparagus and add those to salad, a grain bowl, or soup. This is a way to cut down on planning and cooking EVERY meal from start to finish!
To make it easier to stay on track, store healthy foods in clear containers on the top shelf of the fridge and at the front of your pantry. This is a mental trick more than anything. It will help you choose wisely when scavenging for something to eat.
Always consult your physician before making any major dietary changes.
Want to create Healthy Habits For Life? Access the video HERE. It's got simple tips on how to create behaviors that support your health and well-being.
Better yet, I’ve got a 28 day program to elevate your mind and body. It’s self guided so you can start anytime. What are you waiting for? Or if you’d like more support there’s an interactive option starting Feb 1.
Check out the 5 Steps to Healthier Living Guide for some quick and easy lifestyle tips. Click the button below.