Table of Contents
Pantry Makeover
Help Me Eat Right to Feel Right
A pantry makeover may help us stay on track. Studies have shown that we reach for what’s convenient and what’s visible. Let Debbie the Nutritionist, guide you with steps to a healthy pantry. As well as better choices in your fridge, freezer, and cabinet kitchen. If you do not stock it, you will not be tempted to eat it. And, if you can’t pronounce it, why eat it? Learn to know about which “poisons” could be lurking in your kitchen.
Which picture resembles your pantry?
“Classic” Pantry Makeover – “Trash and Stash”
Organized Pantry Makeover
Everyone has a unique way to organize their pantry. Most folks like to have their favorite ingredients that are highly visible shelf and are easily reached by everyone in the house. Organized shelves include breakfast cereals, snacks, oils, grains, beans, and canned goods. Cereal is a hot commodity and kids can easily go through a bag in a day or two. The point of a good organization is to create visually appealing and functional spaces. If your system isn’t simple, what are the odds that it is going to last?
Pantry
- Purge all processed foods
- Refrigerator Raid
- Freezer Fall-out
Kitchen
- Kitchen Tools, the Basics
- Kitchen Shortcuts
- Storage Solutions
- Containers and Safe Plastics
- Food Safety
A Pantry Makeover is a non-judgmental, educational coaching session. This exercise is a fantastic step toward eating right and feeling good. Here’s a guide to help you organize and stock your pantry with nutritious options. I like to help clients become more mindful of what they are storing in their pantry. I work with clients to identify possible food sensitivities or allergens. I also teach you how to read food labels. This is a fast track to minimizing or eliminating processed foods. You will learn what to stock for your personalized pantry to help with increased energy and focus.
Here’s a quick shortcut for your DIY Pantry makeover.
Step 1: Clear Out the Unhealthy Choices
Read Labels: Identify and remove items high in added sugars, unhealthy fats, and excessive salt.
Remove Processed Foods: Eliminate heavily processed snacks, candies, and sugary cereals.
Check Expiration Dates: Discard any expired or stale items.
Empty Calorie Foods: Say goodbye to items with empty calories, like sugary drinks and snacks.
Step 2: Stock Up on Staples
Whole Grains: Brown rice, quinoa, oats, gluten-free pasta
Protein: Canned beans (black beans, chickpeas, kidney beans), lentils, canned tuna or salmon, nut butter (peanut, almond)
Healthy Fats: Olive oil, nuts (almonds, walnuts), seeds (chia, flax-seed)
Canned Goods: Tomatoes (diced, crushed), tomato paste, bone broth, coconut milk (unsweetened)
Herbs and Spices: Garlic powder, onion powder, cumin, paprika, turmeric, basil, oregano
Step 3: Snack Smart
Fresh Fruit: Apples, bananas, oranges, and other whole fruits.
Dried Fruit: Choose varieties without added sugars.
Nuts and Seeds: Opt for raw or lightly salted varieties. (These should be kept in your FREEZER to prevent rancidity)
Gluten-Free Crackers: Look for options with minimal ingredients.
Greek Yogurt: High in protein and probiotics.
Dark Chocolate: A small amount for a sweet fix.
Step 4: Hydration Station
Water: Make sure it’s easily accessible.
Herbal Teas: Chamomile, peppermint, green tea.
Step 5: Organize for Visibility
Clear GLASS Containers: Use glass containers for grains, legumes, and snacks for easy visibility.
Labeling: Label containers with the expiration date to keep track.
Zone Your Pantry: Designate areas for grains, proteins, snacks, etc.
Step 6: Plan for Success
Meal Planning: Plan your meals for the week, incorporating pantry staples.
Prep Ingredients: Wash and chop veggies, pre-cook grains, and store in portions.
Emergency Kit: Keep a stash of quick, healthy options for busy days.
Step 7: Continuous Improvement
Regular Check-ins: Periodically review your pantry and make adjustments. Rotate your incoming groceries.
Stay Informed: Keep learning about nutrition and new, healthy recipes.
How Can This Help Me?
Whether you have a small pantry closet makeover, a farmhouse pantry makeover, or a large pantry – any kitchen pantry makeover will help you improve your lifestyle. Let’s do this easy pantry makeover. Remember, a balanced diet includes a variety of foods. Try to include different colors and types of fruits, vegetables, and proteins in your meals. Consistency and small, sustainable changes are key to long-term success.
Contact me for a free 20-minute consultation!
Denver Nutrition, LLC | Transformation Through Nutrition
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