An organized pantry can go a long way towards helping you reach your health goals. Once or twice per year, go through every pantry shelf to make sure each item is serving your health goals. When you get it the way you want it reaching your goals will be much easier. Below you will find some free printables to help you shop for healthy pantry items!
A well-stocked pantry will look different for each of us, that is because of our varying diets. Vegan, Vegetarian, Paleo, Whole30 and food allergies, Gluten Free, Dairy Free, etc. So not everyone will have all the same items, but there are some basics that most people can use. Here's a cutesy list to get you started: Stocking the Healthy Pantry and here's the link if you prefer a plain Printer Friendly Stocking the Healthy Pantry List.
Most of us are on a budget so here are a few tips that should help reduce the grocery bill:
- Plan meals! Surveys show that planning meals saves money on the grocery bill. Even if you don't want to plan the meal yourself, it is worth downloading free menu plans with shopping lists or buying a menu plan! Even Dave Ramsey, THE money expert, recommends using menu plans.
- Go back to basics. If you roast a chicken on Sunday, save the bones to make broth overnight then use it for a lovely soup. Take dinner leftovers to work for lunch the following day.
- Buy in bulk and watch for sales. (if you have a freezer stock up on real food, such as meat, when it goes on sale or consider purchasing in bulk from a local farmer)
- Use coupon apps and rebate apps such as ibotta, Checkout 51 and others.
- Keep vegetables at eye level in your fridge so you remember to use them before they go bad and don't buy more than you can use in a week. Learn to store foods properly.
- Utilize your local farmers' markets, community supported agriculture, grow what you can and prepare from scratch.
Keep in mind that cheap processed foods are addictive. Remember, just because an item may have a low price doesn't mean the price of putting it in your body will be cheap!!
The best “bargains” at your grocery store may not always be one in the same with the best choices for your health. Watch out for sales and low prices on cheap, processed pseudo-foods and realize that even if you can get a can of processed ravioli or a bag of chips for under $1, that money is being essentially wasted because the food is doing absolutely nothing beneficial for your health.
You're better off spending that dollar on a pound of string beans or zucchini, or putting it toward a pound of grass-fed meat, than you are throwing it away on processed junk food. (mercola article removed or moved)
Healthy people tend to eat real food without unnecessary exclusions. This means that they eat a good balance of foods from all the different food groups and eliminate or minimize processed foods.
26 items healthy people have in their pantry
- sweet potatoes
- walnuts and other healthy nuts
- chia seeds
- coconut milk
- coconut oil
- olive oil
- avocado oil
- coconut cream
- dried beans
- healthy grains such as sorghum, farro and quinoa
- apple cider vinegar
- bulk herbs
- bulk spices
- sunflower lecithin
- gelatin & collagen
- wild salmon, canned
- sardines and anchovies
- protein powder (whey or pea protein is great)
- crock for fermenting foods
- glass storage containers
- juicer or a growler for buying fresh pressed vegetable juice
One way I found that has peaked my interest in eating healthy over the past 15 years is keeping my cookbook shelf packed with enticing cookbooks. Find my Favorite Cookbook Guide here. When looking for cookbooks, I prefer ones that have at least 25-50% of the recipes pictured. The thing that makes me want to prepare and eat healthy meals is usually an appetizing photo. That's why Pinterest is so popular and my most popular board is “Eating Healthy” <======click here to follow it!
As part of the upcoming Healthy Kitchen Challenge, we will be cleaning up the foods we have in our fridge, freezer, and pantry. So make sure to come back here tomorrow for all the details, including prizes! Stay in the loop by following ThatOrganicMom on Facebook where I'll share live videos of my kitchen, pantry, shopping adventures, and meals!