Make healthy eating a positive habit by keeping only healthy food in your house. When buying foods to stock your pantry, be sure to read labels. Just because a package says in bold letters on the front that it's healthy or low-fat does not mean it's a good choice. Check the list of ingredients and the nutritional breakdown on the label to be sure it lives up to the claims on the front.
Grains
The Cleveland Clinic says whole grains are a healthy diet's foundation. There are convenience foods made from grain, but unfortunately, many contain excess sugar and salt. Clear out sugar-laden cereal from your pantry and bring in unsweetened whole grain ones. Clemson University Cooperative Extension says to look for whole grain cereal with labels listing less than 3g of fat per serving and 3 to 5 or more grams of fiber. They also advise stocking quick cooking oatmeal, rather than instant, because instant contains more sodium. Other whole grain foods to keep in the pantry are brown rice, whole grain pasta and whole grain bread. Don't forget to stock cornmeal and whole grain flour for baking.
Meat, Vegetables, Fruit and Soup
Stock canned chicken, tuna and salmon for sandwich fillings, casseroles or to sprinkle on tossed salad. The Clemson University Cooperative Extension says to make sure they're packed in water rather than oil. When buying canned chicken, choose light meat for less fat. While fresh vegetables and fruit are preferable to canned, it's good to have some cans available for when you run short of fresh produce. Choose low or no-sodium canned vegetables and fruit canned in juice rather than syrup. Buy organic when possible.
Canned soup can be a quick, healthy meal. Choose low-sodium, low-fat varieties. Some good soup bases in boxes that can be stored on the shelf are available in the health food sections of supermarkets. They are usually organic, as well as low in fat and salt.
Beans and Nut Butters
Protein can be gotten from legumes and nut butters instead of meat so keep your pantry stocked with both. The North Carolina State University Cooperative Extension advises stocking an assortment of dried beans and other legumes, but also buy low- or no-salt canned beans for when time is short.
Snacks
Avoid the potato chip aisle at the supermarket. Instead, stock your pantry with nuts, seeds, whole wheat crackers, dried fruit and popcorn. Buy nuts and seeds unsalted. Buy nuts in bags rather than in the oil filled cans and jars. Avoid high-fat, high-sodium microwave popcorn. Instead, buy plain popcorn and pop it in a small amount of olive oil. Better yet, use a hot air popper and avoid the oil completely. It may take time to adjust your tastes away from the fat, sodium and sugar you are used to in snacks, but it can be done.
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