How to Build a Healthy Pantry
When it come to starting your life out together as a newly married couple, you realize it is a great time to change habits and take steps towards healthier choices. A well-stocked pantry creates a food environment in your home that encourages a healthy lifestyle. It enables you to easily prepare nourishing meals for yourself, and for your family. It also helps you avoid turning to low quality, overprocessed options when in a pinch. Think plant-based proteins, whole grains, healthy fats, and longer-lasting produce.
Stock a mix of protein sources
Protein is essential for muscle repair, energy, and immune function. For plant-based options, keep dried or canned beans like black beans, chickpeas, and lentils on hand. They’re versatile and packed with fiber. Canned fish, such as tuna and salmon, provide a quick source of lean protein and healthy omega-3 fatty acids. Don’t forget a variety of nuts and seeds – great for snacking or topping salads.
Whole grains as pantry staples
Whole grains are an excellent source of fiber, protein, and essential vitamins. Foods like quinoa, brown rice, oats, and whole wheat pasta should be pantry staples. Whole grains help stabilize blood sugar and promote digestive health, making them a great choice for every meal to pair with a protein and healthy fat source. Store them in airtight containers to maintain their freshness and shelf life.
Incorporate some healthy fats
Healthy fats support brain function, hormone regulation, and heart health. Use coconut or avocado oil as your go-to cooking oils as they can handle high heat. Olive oil is perfect for drizzling as a quick sauce or dressing. All of these oils are rich in monounsaturated fats which benefits the heart. Nut butters are also great pantry additions, offering healthy fats and protein. For an extra boost of omega-3s, store chia seeds or flaxseeds for smoothies or baking. Use healthy fats moderately and watch serving size.
Choose longer lasting produce
Canned and frozen vegetables are convenient, affordable, and have a long shelf life. They also retain most of their nutrients. Choose low-sodium canned vegetables or opt for frozen varieties without added sauces or preservatives. Stock up on a variety of veggies like spinach, peas, corn, and tomatoes—perfect for soups, stews, or stir-fries. These are a quick, healthy addition to any meal.
Shop at local farmer’s markets and support local farms whenever possible. For a great reference on which produce is recommended to buy organic, refer to Environmental Working Group’s Dirty DozenTM and Clean 15TM Lists (https://www.ewg.org/foodnews/).
Flip it over! Always read the label
Our food supply has slowly and steadily become more processed, less nutrient-dense and tainted with dangerous chemicals, such as food additives, preservatives, dyes, etc. Look at product ingredient lists – a good rule of thumb is usually the less ingredients listed, the better. Pay special attention to the added sugars, which ideally should be 4g or less per serving. Avoid foods with the following in the ingredients list: palm, palm kernel, or vegetable/canola oils, hydrogenated oils, or high fructose corn syrup. Also avoid bleached, unbleached, or enriched flours; look for whole grain instead.
Limit your consumption of (or completely abstain from) margarine, mayonnaise, fruit juices, white table sugar, pre-packaged salad dressings or sauces (these typically have excess sodium and sugar), pre-packaged cereal, and processed snack items. Occasionally dairy is fine but is not considered a staple food. Choose whole or 2% dairy instead of low fat or skim options.
Building a healthy pantry doesn’t require a complete overhaul of your kitchen – it’s about making mindful choices and stocking versatile, nutritious foods. With a well-stocked pantry, you’ll always have the ingredients for healthy, delicious meals at your fingertips.
Order a copy of Amanda’s recipe book published by CCL, Food For Fertility: Recipes to Improve Health and Manage PCOS at www.ccli.org/store.
Amanda Rohwedder, M.S., is a degreed nutritionist based in North Carolina. She holds a B.S. Nutritional Science and an M.S. Medical Science with a concentration in Women’s Health. She founded Temple and Table in 2017 as a way to nourish our culture by drawing a connection between physical and spiritual health. For more information on T+T’s mission, visit templeandtable.com.