It's easy to get overwhelmed with the amount of choices at the grocery store and information out there telling you buy this don't buy that. We hope this helps get you started on swapping your cupboards the next time you go to the grocery store to replace the items in your home.
Some easy healthy swaps!
Hydrogenated Pb to Natural, no oils added peanut butter
Table salt to Mineral rich salt
Wheat pasta to Lentil or Bean pasta
Canned broth à Nutrient dense boxed bone broth or vegetable broth
Microwave popcorn to Popcorn kernels and a kitchen pop corn maker
Cane sugar to Coconut sugar
Minute rice to Long grain brown rice
Canola oil to Olive oil
Crisco to Avocado oil
Kraft mayonnaise to Primal kitchen mayonnaise
Wheat flour to Coconut flour
Mashed potatoes to Mashed cauliflower
Heinz ketchup to Replace with a no sugar added version
Pantry Staples:
- Oils (olive oil and avocado oil)
- Tea (green, black, etc.)
- Tree nuts (walnuts, almonds, brazil, cashew, hazelnuts, pecans, pistachios, macadamia nuts)
- Peanuts
- Unsweetened peanut and nut butters
- Flaxseed and chia seeds
- Canned tomatoes and tomato products with no added sugars
- Canned wild caught tuna and salmon
- Canned unsweetened coconut milk
- Unsweetened dark cocoa powder
- Almond flour
- Coconut flour
- Soy sauce or coconut aminos
- Spices & spice blends
- Stevia
- Vinegars (all types)
Fridge and Freezer Staples:
- Broth
- Butter
- Eggs
- Heavy cream or half-and-half
- Salad dressings with no added sugars
- Hard cheese, ie. Parmesan
- Cream cheese, Sour Cream
- Ready-to-steam frozen vegetables
- Frozen cauliflower rice
- Frozen or refrigerated proteins (beef, chicken, pork, fish, etc.)
- Anchovies
- Capers
- Mustard (all types)
- Pesto sauce
Author
Sarah Eno
Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time.
