The makeover I have in mind is a “Healthy Pantry Makeover.”  Never heard of one?  Anyone who has a kitchen or even just a cupboard or small fridge with food in it can benefit from a “healthy makeover!”  For many people, their pantry or food storage area is a danger zone that should come with a warning…open at your own risk.  We buy groceries and store them somewhere, but somehow we never seem to have what we need or be able to find it! (“I know that I had a can of cream of chicken soup in here…somewhere!)  Sound familiar?  If your pantry is overwhelming you, it’s probably time for a makeover.

A well-stocked pantry is a must for busy people (that’s pretty much everyone, right?).   An organized and healthy pantry will save you money  since you will know what is in your pantry.  No more buying 3 more cans of tuna when there are already 3 cans in the cupboard!  If you do find yourself with an overabundance of, say, canned yams or creamed corn, consider donating your surplus to a local food bank.

One of the most important steps in this “makeover” process is to check the expiration dates on all your food products.  Some of those canned goods you stocked up on during a big sale or before the threat of bad weather may be expired.  If the dates have expired, toss the food.  (Please check the dates before you donate your extras, since expired food is no good for anyone!)  Also, consider cleaning out your fridge during this process; checking on expiration dates on the food items in there.  It’s amazing how long salad dressing seems to linger in the back corners of refrigerators!  Many food items don’t come with expiration or use by dates, so you’re wondering how to tell if those items are still OK?  A great resource is the website StillTasty.com.  Simply enter the food item to see how long it will stay safe and good tasting.

Another great step in this makeover is label reading.  Hopefully, most of us are reading labels before we buy the products at the store.  But even those of us with the best intentions sometimes shop in a hurry and put items in our carts without looking as closely at the nutrition label as we should.  Things to check out include: calories and fat; but also look at the sodium levels, how much cholesterol and sugar are in the items we regularly consume?  Read the ingredient list.  Are whole grains one of the first ingredients in your crackers and breads?  Is sugar one of the first ingredients in the cereal you buy?  If you look at these labels, but don’t really understand what it all means for you, seek out a nutrition professional who can guide you through label reading and help you make healthy selections for you pantry.

So you’ve emptied out, cleaned out and thrown out.  Now what?  It’s probably going to cost a fortune to re-stock the pantry.  It doesn’t have to cost an entire paycheck to stock your food cupboard with healthy food.  Here’s an example of what about $50 can get you:

• 1 lb rolled oats
  

  A place for everything and everything in its place!

• 1 box whole grain cereal
• 2 cans cannellini beans
• 1 can black beans
• 2 (32-oz) boxes low-sodium chicken broth
• 2 lbs brown rice
• 1 lb quinoa
• 1 lb lentils
• 2 lbs of your favorite pasta
• 1 jar pasta sauce
• 3 cans diced tomatoes
• 1 jar sun-dried tomatoes
• 2 (5-oz) cans tuna
• 1 jar unsweetened applesauce
• 1 (32-oz) box unsweetened soy milk

Your “made-over” pantry can assist with meal planning and help with making grocery lists.  Once you’ve re-stocked, keep a grocery list handy.  When you are almost out of an item, put it on the list.  Staying organized and knowing what you have in your pantry will make it easier to get meals together and if your pantry is stocked with tasty nutritious foods, like those listed above, those meals will be tasty and nutritious for you and your family.  Who doesn’t love a makeover?  Would love to hear about some of your healthy makeover tips!