How to Create a Healthy Pantry

The pantry can be an intimidating place to overhaul when you’re looking to make some dietary changes. So we thought we’d help you with some tips on how to get started.

To best support you in your pantry needs, we will be addressing how best to organize your pantry and some of our favorite pantry staples.

How to organize your pantry:

Buy glass mason jars and a label maker. Restocking is made easier with just a quick glance when food is stored in glass containers. And a label maker makes it easy to distinguish what is what.
If you’re unable to completely clear your entire pantry of all tempting food, put the tempting food out of reach or out of sight. When certain items are out of sight and mind, we are less likely to reach for them.
View your pantry as additional support. Fill it with the foods you love that will support you with your health goals.
And lastly, fill your pantry with these staples. Below we have our favorite pantry-friendly foods and hope that these are great foods for you too.

The list of food includes low glycemic index, anti-inflammatory, low FODMAP food options, and more. It also consists of some of our favorite brands to look for.

Grains & legumes. A mix of lower glycemic index grains & legumes:

– Barley

– Lentils

– ChickPeas

– Kidney Beans

– Pigeon peas

– Corn

– Black-eyed peas

– Peanuts

– Mung beans

Pasta & Cereal. Gluten-free & Grain-free brands:

– Paleonola

– Autumn’s Gold

– Three Wishes

Pasta. Gluten-free options

– Jovial grain-free pasta

– Barilla gluten-free pasta

– Rummo gluten-free pasta

– Lundberg brown rice pasta

– Tinkyada brown rice pasta

Cooking oils:

– Extra virgin olive oil

– Coconut oil

– Avocado oil

– Peanut oil

– Garlic oil

– Grapeseed oil

Dehydrated vegetables. Great for soups and snacks:

– Carrots

– Mushrooms

– Onions

– Peas

– Green beans

– Celery

Companies that sell dehydrated vegetables:

– Harmony house foods

– North Bay trading co.

Dehydrated fruits. Great for snacks. Try to make sure that these fruits have no added sugar:

– Blueberries

– Strawberries

– Raspberries

– Goji berries

– Goldenberries

– Apricots

– Apples

– Dates

– Raisins

– Prunes

– Figs

– Peaches

– Mango

– Pineapple

Nuts, Nut Butters & Seeds:

– Walnuts

– Pine nuts

– Peanuts/peanut butter

– Almonds/ almond butter

– Marcona almonds

– Chestnuts

– Hazelnuts

– Cashews/ cashew butter

– Pistachios

– Macadamia nuts/ macadamia nut butter

– Brazil nuts

– Pecans

– Sesame seeds

– Flax seeds

– Chia seeds

– Pumpkin seeds

– Quinoa

Grain-free flours. If you love baking:

– Almond flour

– Coconut flour

– Cassava flour

– Chickpea flour

– Quinoa flour

Grain-free flour brands:

– King Arthur

– Bob’s Red Mill

– Nutiva

– Barney Bakery

Chips:

– Siete foods tortilla chips & tortillas

– The daily crave veggie sticks

Natural sweeteners:

– Maple syrup

– Coconut sugar

– Agave

– Monk fruit

– Honey

Brands to look for:

– Fody

– Primal Kitchen

– Brianna’s salad dressing

We want you to be successful in your journey with health, and we hope this helps spark some inspiration on where to begin!

Be well,

Dr. Horowitz & Staff