Build Your Food Pantry with 50 Whole Foods

A Food Pantry is a personalized framework for mindful eating. It serves as a roadmap, guiding individuals in selecting and organizing nutritious foods that align with their dietary preferences and health goals. While general principles and categories exist, the true essence of a Food Pantry lies in its customization. Each person's Food Pantry is a unique reflection of their tastes and culinary exploration, encouraging experimentation with new ingredients and recipes. By consciously curating their pantry, individuals can foster a deeper connection to their food and make informed choices that support overall well-being.

Start your meal at the bottom of the Food Pantry and work your way up. Prioritize water intake, followed by generous servings of fruits and vegetables. Next, opt for fish, nuts, and dairy over red meat, which should be consumed in moderation. Eliminate added sugars and processed foods.

Always have healthy foods within reach. It's crucial to have readily available, healthy snacks. Nuts like pistachios are a staple for me, stored at home, work, and in the car due to their convenience. Fresh fruit is another essential. Apples and bananas are always on hand, while berries, grapes, or cherries are pre-washed and stored in the fridge. To ensure I have nutritious options on the go, I pack snacks before leaving home. Apples and grapes are portable and mess-free, perfect for any occasion. Even when dining out, I bring a snack to avoid excessive hunger and fully savor my meal. With young children, snack prep becomes even more important. By packing my own snacks, I resist less healthy temptations like pizza, hot dogs, sandwiches, or pastries.

This isn't a restrictive diet but a sustainable lifestyle change. Progress takes time, so be patient with yourself. Understanding the Food Pantry's structure and the rationale behind it can help. Remember, you're in control. Only include foods you genuinely enjoy can go on your Food Pantry. First step, let active and start building your own Food Pantry based on the following criteria.

Build your Food Pantry based on these criteria:

• Hydration: Prioritize water intake.

• Whole Fruits and Vegetables: Consume fruits and vegetables in their entirety, including skin and seeds whenever possible. For example, enjoy apples with the skin and watermelon with seeds. Avoid fruit juices, even those labeled "no added sugar."

• Lean Protein: Opt for protein sources that are nutritious and low in saturated fat.

• Healthy Fats: Focus on unsaturated fats found in foods like fish. Avoid trans fats by eliminating processed foods.

• Whole Grains: Incorporate whole grains into your diet.

Include foods on this list if:

• They meet the above criteria AND

• You consume them once or multiple times a week OR You've eaten them consistently but took a break, then started eating them again currently or on a break.

This list should focus on foods you enjoy and eat frequently, not those you rarely consume. 50 whole foods is a good number. The more, the better. This process is about expand healthy foods that you enjoy.

Enjoy Fruits Generously

Fruits are a fantastic addition to your diet. Unless advised otherwise by your healthcare provider, there's no reason to limit your fruit intake. While some people worry about the natural sugars in fruit, research indicates that these sugars don't contribute to negative health outcomes when consumed as part of a whole food diet.

Dress up vegetables with toppings

We all understand the importance of eating plenty of vegetables, but it can be tough to incorporate enough into our daily diets. Vegetables can sometimes be bland on their own, and the preparation process can be an added hurdle.

One solution I've found is to pair leafy greens with flavorful toppings. A delicious celery-apple-tuna salad mixed with mixed greens is a favorite of mine. Baked sweet potatoes or grilled mushrooms also make great additions.

To streamline the process, I prepare salad toppings in bulk and always keep leafy greens stocked in my fridge. This way, creating a healthy meal is quick and easy.

Red meat will not be provided in the food pantry

Due to the well-established link between red meat consumption and increased risks of heart disease, certain cancers, and diabetes, we will not be including it in our food pantry. While red meat can be enjoyed occasionally as part of a balanced diet, excessive intake can contribute to health issues.

Fortunately, there are plenty of protein-rich alternatives that offer significant health benefits. Seafood like salmon, packed with omega-3 fatty acids, and plant-based options like tofu and Greek yogurt provide essential nutrients without the drawbacks of red meat.

Sugar will not be provided in the food pantry

Sugar is a highly caloric nutrient with minimal nutritional value. Its addictive nature can lead to intense cravings, making it difficult to reduce consumption despite the associated health risks. However, with persistence, it's possible to make significant strides.

I began by eliminating artificial sweeteners, sugary snacks, fruit juices, and sweetened meats, including Cantonese BBQ pork. All these changes were easy. The last change was also easy and achieved by substitution as I found enjoyment in unsweetened options like roast or Peking duck.

Desserts, on the other hand, have been a persistent challenge. Stressful days often trigger cravings, highlighting the emotional connection to sugar. To manage this, I prioritize eating a full meal before indulging and pairing desserts with hot tea to slow consumption. While setbacks occur, I view them as part of the process and focus on overall progress.

Dealing with Cravings

Here are some examples of foods I used to crave. Many of these foods are less healthy due to high levels of processed ingredients, unhealthy fats like trans and saturated fats, or excessive added sugar. Others simply don’t align with my fitness goals because they're high in calories. To prioritize my health, I've decided to tackle these cravings head-on.

Everyone experiences food cravings, and there's no need to feel ashamed about it. The key is to find satisfying alternatives and practice patience with yourself. Remember, progress, not perfection, is the goal. Occasional indulgences are fine, but focusing on building healthier habits will lead to long-term success.

Rice

I used to have a sedentary lifestyle, working from home and consuming a diet high in carbohydrates (carb), primarily rice. As my activity level called for less calories, I realized I needed to reduce my carb intake. Transitioning away from a rice-centric diet was challenging, but I've found that incorporating more water, fruits, and vegetables has significantly boosted my energy levels. These foods provide essential nutrients without the empty calories often found in refined carbohydrates like white rice.

While I've successfully eliminated rice from my daily diet, cravings for sandwiches, pizzas, and burgers still arise occasionally.

Sandwiches

Sandwiches are a favorite of mine, and I occasionally indulge. When cravings hit, I opt for a homemade version using:

• Chicken or turkey breast

• Half a slice of pepper jack cheese for a spicy kick

• One slice of low-calorie whole grain bread (around 60 calories)

Toasting the bread and warming the meat enhances the flavor.

Pizzas

Pizza is undeniably delicious but high in calories. When the craving strikes, I treat myself. To manage calorie intake, I choose vegetarian or cheese-only options, as the meat toppings contribute significantly to the calorie count.

I've tried cauliflower pizza crust, but it wasn't for me. However, many people enjoy it, so I encourage you to give it a shot.

Burgers

To make burgers healthier, I swap beef or pork for chicken patties. Alternatively, I limit myself to a quarter of a regular burger.

A helpful tip for portion control is to prioritize hydration, fruits, and vegetables before indulging in protein. Starting with the bottom of the Food Pantry can prevent overeating.

Here's my Food Pantry as an example.

I have 51 whole foods. This is great. These foods are keeping my hydrated, full, and nourished so that I have less cravings for sugar or junk foods. Again, your Food Pantry will have your favorite foods that go in. Check out my recipes that incorporate whole foods you can try.

Hydration (6)

• Water

• Chai herbal tea - black, no sugar or cream added

• Mint herbal tea - black, no sugar or cream added

• Almond milk - original, no added sugar

• Coconut water - not from concentrate, no added sugar

• Electrolytes

• Caffeinated tea and coffee is the opposite of hydration, therefore, be sure to drink twice as much as water while you are taking caffeine

Fruits (14)

• Grapes

• Cherries

• Watermelon

• Strawberries

• Blueberries

• Blackberries

• Raspberries

• Cantaloupe

• Apples

• Mango

• Navel oranges

• Bananas

• Corn

• Avocado

Vegetables (15)

• Green onions

• Cilantro

• Garlic

• Red onions

• Jalapeño peppers

• Celery

• Tomatoes

• Mushroom

• Sweet potatoes

• Kale

• Spinach

• Arugula (when put on Pizza from Dimond Slice Pizzeria)

• Asparagus

• Snap peas (whenever I eat out at Chinese restaurant)

• String beans (whenever I eat out at Chinese restaurant)

Fish & Seafood (6)

• Salmon

• Scallop

• Yellow tail

• Tuna

• Shrimp

• Oysters

Dairies (2)

• Egg white

• Fat free Greek yogurt

Nuts and seeds (3) 

• Pistachio

• Pumpkin seeds

• Chia seeds

Carbs and grains (2)

• Whole wheat bread

• Quinoa

Animal meats (3)

• Duck - I eat once a week and never got tired of it 🙂 probably has to do with the fact that I ate ducks on festivals as a kid.

• Turkey

• Chicken