Pantry Items |
Healthier Pantry Choices |
Baking powder |
Aluminum free baking powder
1t baking powder = 1/2t Cream of Tartar + 1/4t baking soda |
BISCUIT MIXES |
WHOLE-GRAIN* MIXES |
Black tea |
Herbal teas |
Bouillon cubes |
Pure vegetable bouillon; Miso (store in refrigerator);
Chicken bouillon |
Canned beans |
The following beans can be purchased dried: adzuki beans; black beans; black-eyed peas; garbanzo beans; great northern beans; kidney beans; lentils; lima
beans; navy beans; pinto beans; split peas |
canned tuna |
fresh or frozen tuna steaks |
cereals |
use whole-grain* hot or cold cereals; avoid cereals with additives, sugar,
hydrogenated fats, or white flour |
CHIPS |
LOOK FOR ORGANIC, LOW-SALT, AND BAKED CHIPS; CORN OR
TORTILLA CHIPS; BLUE CORN CHIPS |
coffee |
herbal teas; roasted grain beverage; swiss water decaf
process coffees (Be aware most commercial coffees use a chemical to get the caffeine out) |
nuts and seeds |
raw, unsalted (store in the refrigerator); almonds & almond butter; cashews &
cashew butter; pecans; sesame seeds & tahini; sunflower seeds; pumpkin
seeds; walnuts; pine nuts |
PANCAKE MIXES |
WHOLE-GRAIN* MIXES |
salt |
Ms. Dash varieties; sea salt (sparingly) |
SALTINE CRACKERS |
WHOLE GRAIN* CRACKERS; WHOLE GRAIN* RICE CAKES; HONEY GRAHAMS (WITH WHOLE GRAIN* FLOURS AND NO SUGAR) |
shortening |
“Spectrum” Organic Shortening (palm oil); expeller pressed oils (keep
refrigerated); olive oil; grape seed oil |
spices and herbs |
all varieties sold in glass containers or bulk; avoid any sold in cans |
canned soups |
instant cup o soups; home-made soups |
soy sauce |
liquid aminos |
SUGAR
ASPARTAME (NUTRASWEET)
SACCHARIN
SUCRALOSE (SPLENDA)
XYLITOL/SORBITOL
WHITE SUGAR
|
RAW SUGAR, UNFILTERED HONEY; MAPLE SYRUP BROWN RICE SYRUP; MOLASSES; SUCANAT; APPLESAUCE;OR STEVIA ARE REPLACEMENTS FOR ANY OF THE SUGAR FORMS NOTED ON THE LEFT *Limit these sweeteners if you are on a diabetic or hypoglycemic diet with the exception of Stevia. (Stevia is preferred for Diabetics and Hypoglycemics) |
WHITE BREAD |
WHOLE-GRAIN* BAGELS; WHOLE-GRAIN* BREAD; WHOLE-GRAIN*
MUFFINS; WHOLE-GRAIN* PITA BREAD; WHOLE-GRAIN* TORTILLAS |
WHITE FLOUR |
WHOLE-WHEAT* FLOUR; WHOLE-WHEAT* PASTRY FLOUR; CORNMEAL;
SPELT FLOUR; OAT FLOUR; RICE FLOUR; BARLEY FLOUR; BUCKWHEAT |
WHITE PASTA |
ARTICHOKE PASTA; VEGETABLE PASTAS; SPELT PASTA; 100% DURUM
SEMOLINA PASTA - MAKE SURE THESE PRODUCTS ARE NOT ENRICHED |
WHITE RICE |
BROWN RICE; WILD RICE; AMARANTH; BARLEY; COUSCOUS; KASHA;
MILLET; QUINOA; BASMATI; RISOTTO |
Refrigerator Items |
|
cheese |
goat's milk cheese or sheep's milk cheese (Feta, Romano, Cheddar, Chevre)
[sparingly]
|
eggs |
farm fresh, from “free range” or “organic” chicken |
CANNED FRUITS |
FRESH OR FROZEN (ORGANIC IF POSSIBLE); ALL VARIETIES |
margarine & butter |
coconut oil; olive oil; sesame oil; grape seed oil or other vegetable oil (limit/avoid
canola oil) |
meat |
organic meats (no hormones, antibiotics used) |
milk |
coconut milk (not from the can); oat milk; rice milk; almond milk; cashew cream;
(Most people prefer coconut milk and/or almond milk) |
sauces and condiments |
natural ketchup (no refine sugars);
safflower mayonnaise;
preservative-free salad dressings with no hydrogenated fats;
mustards; low sodium salsa's;
FRUIT ONLY JAMS AND JELLIES |
canned vegetables |
fresh or frozen (organic if possible); all varieties |