Keeping your pantry well-stocked with healthy foods can be a challenge. While it’s tempting to load up on processed snacks and convenience items, many of these products can sabotage your health and diet goals. We asked nutrition experts which pantry items you’re better off avoiding. Here are their top 7 recommendations for items to ditch from your pantry.
1. Sugary Cereals
Many popular breakfast cereals are loaded with added sugars but lack adequate fiber and protein to balance out the carb- and calorie-dense formulas.
“Sugary cereals like Froot Loops, Lucky Charms, and Cocoa Puffs contain little nutritional value beyond empty calories and added sugar,” says registered dietitian Sarah Schlichter. “Aim for whole grain cereals with at least 5 grams of fiber and under 10 grams of sugar per serving.”
Good swaps: old-fashioned oats, muesli, bran flakes, shredded wheat.
2. White Bread
Simple carbohydrates like white bread digest quickly into blood sugar. Whole grain bread offers more nutrition in the form of fiber, vitamins, and minerals.
“White bread spikes blood sugar levels rapidly due to its high glycemic index and lack of fiber. Switching to 100% whole grain bread will better maintain steady energy levels while keeping you full longer,” suggests Schlichter.
Good swaps: 100% whole wheat bread, seeded bread, sprouted grain bread.
3. Sugary Soda
It’s no secret that sugary soda delivers a big dose of added sugar with little nutritional benefit. According to registered dietitian Bri Bell, “Ditch the soda – regular and diet – and replace with water, seltzer, or unsweetened tea and coffee.”
Good swaps: sparkling water, unsweetened iced tea, lemon water.
4. Fruit Juice
While 100% fruit juice does contain beneficial nutrients and antioxidants, its high natural sugar content makes it easy to overconsume liquid calories.
“Fruit juice contains no fiber to slow absorption and most varieties contain just as much sugar as soda,” warns Bell. “Limit juice to a small glass per day and try adding seltzer water to dilute the sugar concentration.”
Good swaps: whole fruits, seltzer with a splash of juice.
5. Packaged Snacks
Packaged snacks like chips, pretzels, cookies and crackers are typically made with refined grains and loaded with added sugar, salt, and unhealthy fats.
“Be wary of snack foods masquerading as healthy with claims like ‘baked,’ ‘fat-free,’ or ‘made with real fruit.’ Check the nutrition label for excessive sugar, sodium, and calories,” Schlichter advises.
Good swaps: fresh fruits and vegetables, unsalted nuts and seeds, homemade popcorn.
6. Frozen Pizza
Pizza makes for convenient fast food, but most frozen varieties are low in nutrients and contain unhealthy fats and preservatives.
“Makeover your pizza nights by opting for thin crusts, loading up on veggie toppings, and adding less cheese. Or try making homemade pizza using healthier ingredients,” suggests Bell.
Good swaps: thin crust with veggie toppings, homemade pizza.
7. Microwave Popcorn
While popcorn makes for a healthy, low-calorie snack, most microwave popcorn contains unhealthy ingredients like trans fats and harmful chemicals.
“Microwave popcorn is exploding with calories, fat, sodium and artificial flavors. Your best bet is stovetop or air-popped popcorn tossed with your own herbs and spices,” says Schlichter.
Good swap: stovetop popcorn, air-popped.
Frequently Asked Questions
Should I throw away all the unhealthy foods in my pantry?
You don’t necessarily have to throw out all of the foods on this list to makeover your pantry. Aim to use up existing items and gradually replace them with healthier options when you run out. Also focus on adding more wholesome foods like fruits, vegetables, whole grains, nuts and seeds.
What are the healthiest cereal options?
Look for whole grain cereals with at least 5 grams of fiber and under 10 grams of sugar per serving. Some good options include old-fashioned oats, bran flakes, muesli, and shredded wheat. Avoid sugary cereals.
Is whole wheat bread really that much better than white?
Yes, switching from white to whole wheat bread provides more fiber, vitamins, minerals, and steady energy because of the lower glycemic index. Stay away from refined and bleached white bread products.
Can I drink fruit juice if it’s 100% juice?
While 100% fruit juice is better than juice cocktails with added sugar, juice still lacks fiber and it’s easy to consume excess calories and sugar. Limit juice to one small glass per day and add seltzer to dilute.
What are healthy substitutes for packaged snacks?
Swap chips, crackers and cookies for fresh fruits and vegetables, unsalted nuts and seeds, homemade popcorn, edamame in the pods, and homemade trail mix. Read nutrition labels and avoid added sugar and sodium.
Are frozen pizzas ever healthy?
Choosing a thin crust pizza loaded up with veggies can be a better option than takeout. You can also customize pizza to be healthier by making it at home with wholesome ingredients. Lighten up on the cheese and salty meats.
How should I prepare healthy popcorn?
Air-popped or stove-top popcorn are the healthiest ways to prepare plain popcorn, then flavor yourself with herbs, spices or a dash of olive oil. Avoid microwave popcorn with unhealthy fats and chemicals.
Conclusion
Cleaning out processed and sugary items from your pantry is one of the easiest ways to improve your everyday eating habits. Focus on swapping unhealthy convenience foods for fresh whole foods that provide more nutritional value. Rely on meal planning and prep to have wholesome ingredients on hand for quick snacks and meals. With a little work upfront, you can transform your pantry into a source for healthy eating success.