How to Stock a Healthy Pantry

Last Updated on November 27, 2023 by Cathy

Swapping out processed foods to nutrient-dense foods can feel overwhelming. But, it’s not as hard as you think. One of the easiest ways to stock a healthy pantry is to read every label. If you read an ingredient that you don’t recognize or can’t pronounce, you shouldn’t keep it. If the package it’s unopened give it away or donate it to your local food bank. Anything that’s open, throw it away. Don’t keep processed foods in your home because it will be too tempting to eat them.

Foods to get rid of:

• All-purpose flour
• Baking powder
• Baking mixes
• Beans
• Bread
• Boxed juices
• Cake mixes
• Canned soups
• Cereals
• Chips
• Dairy
• Oats (unless it’s certified gluten-free)
• Pasta
• Peanut butter 
• Potatoes (sweet potatoes are okay)
• Refined sugar
• Rice
• Shortening
• Soda
• Vegetable oils such as canola, corn, grapeseed, safflower, soybean, sunflower

Get Your Family Involved

Hopefully, your family will be on board and will want to change with you. This will make things much easier. Unfortunately, not all family members will agree to eat a healthy diet, even if they should. When I first switched my diet my family was very supportive but that didn’t mean they ate what I ate. Instead, I kept all my food on one shelf away from theirs. I even did this in the refrigerator and pantry. 

As far as snacks go, I asked them not to eat any junk food in front of me and they cooperated. Keep unhealthy snacks out of sight. It’s very tempting to cheat when you are first starting out but remind yourself that it is for your health. 

Isn’t keeping a flare away more important than eating a cookie?

Shopping 

It is best to make a grocery list of what you need for the week before heading to the grocery store. Plus, I found it easier to buy what you need rather than trying to buy everything at once. Buying organic and natural foods is more expensive. You don’t want to waste your money on something you might use down the road and then you don’t.

Plus, real food doesn’t last as long as processed foods. For example, an open bottle of vegetable oil can last about one year. Where good quality olive oil lasts 30-60 days. Processed foods contain preservatives to make them last longer. – Always read the labels.

As you’re shopping make sure to read all labels. Fortunately, some grocery store apps include the ingredients of items. This is nice so you can check it from home. 

Stock a Healthy Pantry

Remember, the easiest way to stock your pantry and refrigerator is to buy real food. And, that’s going to be mostly plant-based foods like vegetables, herbs, and nuts. Since real food is more expensive I always look for sales.

Did you know that grocery stores rotate sales? If you see something, like coconut oil, buy enough to last until the next sale. For my store that’s six weeks, so I buy enough to last six weeks until the next sale. Also, look for clearance items. My grocery store clears out meats every Thursday. Probably so they have fresh meats for the weekend crowd. This is a good opportunity to stock up and save some money. 

Anytime you see something on sale it’s a good time to stock up.

Look for pre-cooked items like:

• Canned wild seafood (salmon, sardines, tuna)
• Fermented pickles or sauerkraut
• Organic deli meat and rotisserie chicken
• Sausage

Load Up on Vegetables

Vegetables should be the majority of what you eat. Buy what’s in season and eat a wide variety to get the most nutrients. Eat vegetables you’ve never tried before, such as rutabaga, jicama, or daikon radish. 

Dr. Terry Wahls, the author of The Wahls Protocol, recommends eating nine cups of produce every day. It sounds like a lot but you’re trying to heal your central nervous system. Unfortunately, it’s one of the slowest systems in your to heal.

Dr. Wahls recommends three cups of:

• Leafy greens
• Colorful all the way through including one cup of fruit (berries are best)
• Sulfur (asparagus, broccoli, cabbage, onions, etc.)

Not all fruits and vegetables need to be kept in the refrigerator. Here are some you can keep on your kitchen counter or in your pantry:

• Apples
• Citrus (grapefruit, lemons, limes, oranges)
• Garlic
• Onions
• Sweet potatoes
• Winter squash

Healthy Cooking Fats

Stop using highly processed vegetable oils, they have more omega-6 than omega-3 (anti-inflammatory). Use healthy fats such as:

• Avocado
• Bacon drippings, turkey bacon is the best (nitrate-free)
• Coconut oil
• Duck fat
• Lard/tallow
• Olive oil

Add Some Flavor

Nobody wants to eat boring food. That’s where herbs come to the rescue. Herbs not only add flavor to your meats and vegetables but they have medicinal purposes too. I add herbs to everything I eat and in my smoothies.

• Basil – antifungal, antioxidant 
• Cilantro – removes heavy metals
• Cinnamon – anti-inflammatory, controls blood sugar
• Garlic – antibacterial, antifungal, antiparasitic 
• Mint – antifungal, helps an upset stomach, improves breath 
• Oregano– antibacterial, antifungus, antioxidant
• Rosemary – antioxidant, improves digestive 
• Sage – antibacterial, antifungal, antioxidant 
• Thyme – antibacterial, antifungal, improves digestive 
• Turmeric – antibacterial, antifungal, anti-inflammatory

Other flavor enhancers:

• Coconut aminos – a good replacement for soy sauce 
• Diced tomatoes – if you’re not sensitive to nightshades
• Freshly squeezed lemon or lime juice
• Red Boat Fish Sauce – it smells a little gross but it’s a good addition to Asian foods like stir fry

Drinks to Enjoy

Filtered water is the best way to stay hydrated and flush toxins out of your system. If you don’t like plain water add berries, cucumbers, lemons, or herbs like mint or basil. There are also herbal teas, almond milk, or coconut water. Another item you can drink is a warm cup of bone broth. It’s perfect for healing your gut.

Try these combinations for a refreshing taste:

• Cherry and lime
• Cucumber and mint
• Lemon and strawberries 
• Nectarines and basil

Snacks

When you start eating real food you may notice that you’re not hungry all the time. When I feel like snacking it’s not because I’m hungry. It’s usually because I’m watching TV and I feel like munching on something.

People usually snack not because they need to eat but because they want to eat. But, there are times you need something to hold you over until your next meal. Avoid eating lots of sugary treats, sugar feeds bad bacteria in your gut and yeast overgrowth.

Store bought snacks to eat:

• Bare apple chips
• Dark chocolate (85-90% cacao)
• Grass-fed beef sticks
• Larabar 
• RXBAR (includes egg)
• Nuts
• Seasnax 
• Seeds
• Siete grain-free chips

How to Stock a Healthy Pantry

The key to the success of eating a nutrient-dense diet – always keep food on hand. If you don’t you might end up eating something you will regret later. 

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How to Stock a Healthy Pantry