Pantry Clean-Out Suggestions:
If you're ready to start cleaning out your pantry and making healthier choices, here are some items to consider removing and some ideas on what you can replace them with. This list is ranked in order of priority, so you can tackle them one at a time if you prefer a gradual approach.
1. ARTIFICIAL SWEETENERS
First up on our list is a sneaky culprit that often hides in plain sight: artificial sweeteners. You know, the ones that come in those little pink, blue, and yellow packets? Yeah, those. Say adios to saccharin, acesulfame, aspartame, neotame, and sucralose, and all the products that contain them. Your taste buds and your health will thank you!
Now, we know what you might be thinking – "But I need my daily fix of sweetness!" We get it, but here's the thing: artificial sweeteners can actually do more harm than good. Studies have linked them to a host of health issues, including weight gain, digestive problems, and even cancer. Plus, they don't actually help you kick your sugar cravings – in fact, they can actually make them worse. Don't worry, though – there are plenty of natural, healthier alternatives out there, like stevia, monk fruit, allulose, honey, or maple syrup. Trust us, your taste buds will adjust in no time, and you'll feel so much better for it.
2. ARTIFICIAL COLORS & FLAVORS
Sayonara to the unnatural hues of neon orange and synthetic flavors of boxed mac and cheese. But why exactly should you ditch these products? Well, for starters, many of these additives have been linked to negative health effects, including hyperactivity in children, and allergies. And let's be honest, those bright colors and fake flavors aren't fooling anyone - they're just masking the fact that the food inside is often lacking in nutritional value. So, what can you do to avoid these additives and still enjoy some tasty meals? Start by opting for whole, fresh ingredients whenever possible. Instead of boxed mac and cheese, try making your own using real cheese and natural food coloring like turmeric or paprika. Or, try out some recipes that rely on natural flavors, like using fresh herbs or spices to add flavor to your dishes.
3. TRANS FATS
To whip your pantry into shape, the next item to give the boot to is those sneaky trans fats. Hydrogenated or partially hydrogenated oils may sound like rocket science, but they're actually just a fancy way of saying "unhealthy." They also add unnecessary trans fats to your diet. Trans fats can raise your LDL (bad) cholesterol levels and lower your HDL (good) cholesterol levels, putting you at a greater risk for heart disease. PHO (partially hydrogenated oils) refers to oils and fats that have undergone a hydrogenation process, resulting in a semi-solid consistency. However, PHOs contain harmful trans fats that are linked to health issues.
4. ADDED SUGARS
Remove added sugars from your pantry and bid farewell to those tempting sugary snacks like cookies, candy, and fruit snacks. We know it's hard to resist a sweet treat every once in a while, but added sugars are one of the main culprits of poor health and contribute to a variety of chronic diseases such as obesity, diabetes, and heart disease. But don't worry, there are plenty of alternatives to satisfy your sweet tooth.
One great option is to swap out sugary snacks for healthier alternatives like fresh fruit, nuts, and seeds. You could also try incorporating natural sweeteners like stevia, allulose, or monk fruit into your baking and cooking.
5. LOW-FAT PRODUCTS
When it comes to health and nutrition, it's important to read beyond the buzzwords on food packaging. The term "low-fat" might seem like a healthy option, but the truth is that it can often be deceiving. In many cases, low-fat products are loaded with sugar and other artificial ingredients to make up for the lack of fat, which can actually make them less healthy than their full-fat counterparts.
When cleaning up your pantry and making healthier choices, it's important to take a closer look at the ingredients in your favorite "low-fat" foods. Don't be swayed by marketing tactics or flashy packaging - instead, read the labels and do your research to make informed choices.
6. INGREDIENTS YOU CAN'T PRONOUNCE
When it comes to creating a healthy pantry, you don't need a PhD in food science to know what to avoid. Just keep it simple: if you can't pronounce an ingredient or even begin to guess what it is, it probably shouldn't be in your pantry. So say "see ya later" to those products with unpronounceable ingredients and hello to whole, minimally processed foods that your body will love.
7. REFINED GRAINS
Refined grains: bread, crackers, pasta, cookies, cereal, etc. have been stripped of their fiber and nutrients, leaving behind nothing but empty calories that can cause spikes in blood sugar levels and inflammation. You can try quinoa and rice if you are gluten-free.
8. INDUSTRIALLY PROCESSED LIQUIDS
If you're looking to give your pantry a healthy overhaul, it's time to get rid of those sneaky liquids that can wreak havoc on your health. We're talking about the likes of soy, corn, safflower, cottonseed, and canola oil - all industrially processed and far from their natural form. Sure, these oils may be cheap and convenient, but they're often stripped of their nutrients and loaded with additives, preservatives, and other questionable ingredients. And let's not forget about the high levels of omega-6 fatty acids that can cause inflammation in the body when consumed in excess. Instead, switch to healthier liquid options like extra virgin olive oil, avocado oil, coconut oil, or even ghee (clarified butter), or butter? Not only are these oils packed with essential nutrients and healthy fats, but they also add a delicious flavor to your cooking.
9. PRODUCTS WITH MORE THAN 5 INGREDIENTS
When it comes to creating a healthy pantry, simplicity is key. And what's simpler than fewer ingredients? If you're trying to avoid the chemical-laden products that line the grocery store shelves, one good rule of thumb is to steer clear of anything with a laundry list of ingredients. Aiming for products with five ingredients or less is a great place to start. Why is this important? Well, the more ingredients that are added to a product, the greater the likelihood that it's heavily processed and contains additives that your body doesn't need. By sticking to whole foods with minimal ingredients, you can avoid these unnecessary additives and fuel your body with the nutrients it craves. Of course, there are always exceptions to the rule - some products, like certain sauces or condiments, may need more ingredients to achieve the right flavor and consistency. But as a general guideline, aiming for products with five ingredients or less is a smart choice.
I HAVE A HEALTHY PANTRY.
NOW WHAT?
Congratulations on creating a healthy pantry!
Now that you've made these positive changes, it's important to maintain them.
Here are a few tips to keep in mind:
A healthy lifestyle is contagious!