See what food is in your house, yes even that emergency snack stash hidden in the back of the pantry. What do you see?
Hint: Processed foods, high fructose corn syrup (HFCS), artificial colors and flavors, GMO’s, refined foods, sugary, salty, fried snacks, and any other altered food source are what you want to look for.

Now, how much of these foods are in your kitchen? More than 50% of your kitchen contains these products, scary huh? Time to RESET YOUR KITCHEN.

Throw away all the bad foods in your house, and any unopened, non-perishable products donate to your nearest food drive. If tossing food makes you want to pass out with thoughts of how much money you are wasting, fear not. Simply finish the products currently in your house without buying more, introducing better products gradually. Now, are you ready to start improving your life? Good!

Here are some basics for a healthy kitchen (and no you do not need to shop at high-end stores to achieve this, but if you have the ability to shop at places like Whole Foods Market, this will make it easier to stock your house with wholesome, healthy foods):

Pantry:
-whole grain rice
-quinoa, amaranth, barely, or other grain-alternative products
-sprouted grain-alternative bread, bagels, or tortillas, like sprouted rye or barley
-plain whole grain oats
-canned vegetables, low-sodium options
-canned tomatoes, again low-sodium and no sugar additives
-low-sodium or sodium-free vegetable broth
-healthy snacks : protein bars, low-sodium pretzels, baked chips, veggie chips, plain popcorn, seaweed chips, crackers, natural fruit cookies, etc..
-raw nuts and seeds
-whole grain or grain-free cereal high in protein and fiber
-protein rich granola, watch for sugar
-no-sugar pasta sauce
-vegetable or grain-alternative pastas
-vegan protein powder/whole food optimizer

Spices:
-nutritional yeast
-peppers
-natural salts
-oregano
-curry powder
-rosemary
-cumin
-red pepper flakes
-cinnamon
-vanilla
-balsamic vingear
-olive oil (moderation is key, store it in a spray bottle to control quantity)
-another alternative oil like sunflower or coconut
-plant-based sugar like Truvia
-grain-alternative flour

Fridge:
-condiments like ketchup (sugar free), spicy mustard, salsa, pesto, hummus
-tofu and tempeh products
-peanut butter and nut-butter alternatives
-natural fruit spreads
-low-fat milk or milk alternatives like almond
-fresh seasonal fruits and veggies
-eggs
-dairy alternative cheese, almond has the best flavor, or low-fat cheese (even cow-alternative like goat is good)
-fresh herbs
-fresh juice
-greek yogurt, or alternatives, coconut yogurt
-sugar-free snacks like jello or pudding
-canned low-sodium tuna
-canned salmon or crab
-chia seeds
-coconut water
-whole lemons or limes (or juice)

Freezer:
-frozen fruits (you can even buy fresh and cut and freeze)
-meat alternative products, Quorn is a great line
-healthy frozen entrees
-fish
-breakfast waffles

These are just some great starters for having good food on hand for healthy meals. Notice that this follows a vegetarian diet, pesco, ovo, lacto, however if you enjoy meats, choose lean cuts of chicken, turkey products, bison, lean lamb, or meat that is low in fat when possible (93% or higher). These options also help busy people, if you have more time canned options, and more fresh options are available, check out local farmers markets as well.

Experimenting with different seasonings, recipe swaps, and products can bring a healthy variety into the kitchen. Read labels and look for warning signs (listed above), remember try to get no-added sugar or salt options, and find grains that are whole, not refined.

The final step..prepare a delicious meal and enjoy!