The key to health and happiness is making smart choices that will support your body and wellness. You can have a well-stocked, abundant pantry – it just requires a wholesome grocery shopping list. Think of the contents of your pantry as building blocks.
They all have their part to play in the recipes that you choose and the meals that you create. All of them should work together to create healthy options designed to help you lose weight and satiate any cravings you may have.
Sweeteners
Are you familiar with the GI (Glycemic Index)? It measures how rapidly your body digests food and/or how much it increases your blood sugar after you consume it. Typically, we think of the Glycemic Index as something diabetics have to worry about. However, it’s something that you should consider as well because foods low on the index will help you feel fuller for longer.
A bar of chocolate will give you a sugar high, but it will be followed by a crash and a craving. So, visit your pantry and replace sugar with natural sweeteners low on the GI. Don’t worry; we have some examples for you!
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- Fruits like apples and bananas, you can also store them frozen after shredding, peeling or chopping them.
- Dates, date sugar, date syrup, and/or date nectar
- Brown rice syrup
- Honey
- Coconut sugar
- Molasses
- Maple sugar and maple syrup
These are all different forms of sugar, so you will need to limit your use of them. However, these are preferable to processed sugars.
Ditch Your Dairy
Instead, embrace cheese and milk that is plant-based. You will notice a major difference in your body when you make this change, particularly in terms of joint inflammation. Unsweetened plant milk can be used in eggs, baking, creamy dishes, and even in your hot beverages.
Almond milk is the most popular variety of plant milk. However, other nut milks are available. You can also find coconut and oat milk.
When it comes to cheese, this is a more challenging battle. Nothing tastes like real cheese except for real cheese. However, you can opt for crème fraiche, almond ricotta, or a bagged grated plant-based cheese.
Healthy Fats
Your body requires healthy fats, which you can get from a variety of sources. Extra virgin olive oil is one of the easiest ways to get that. However, you need to consider the calorie count if you’re serious about losing weight. Use these oils sparingly. You can use ghee instead of butter. It’s still butter, but it removes milk solids.
Use sesame oil, avocado oil, ghee, safflower oil, coconut oil, or grapeseed oil. Just be sure to note the temperature guide. You don’t want smoking oil. Other healthy fats include shredded coconut, avocados, nuts, nut butter, seeds, and oily fish like wild salmon and mackerel.
Meat
Only stock lean meat in your kitchen and always go organic.
Produce
You should always have plenty of fresh vegetables and fruits on hand. More importantly, buy the ones that are in season. Eating with the seasons is a great way to make sure your body gets all of the vitamins and nutrients you need. It will also provide you with some savings on your grocery bill.
Whole Grains
Your meals should include whole grains, beans, and legumes. They will keep you fuller for longer and also pack a hefty, nutritional punch. Dried beans are a great option for slow cooking soups and stews, however, canned is also acceptable for quick fixes. Avoid white rice and instead choose options like quinoa. Couscous and rye flakes can also help you mix things up.
In terms of flour, ignore all-purpose and instead use rye, spelt and/or buckwheat options.
Forget the normal condiments and sauces and utilize herbs, spices, and vinegar.