Galit imageWe are delighted to welcome guest blogger and healthy nutrition expert, Galit Goldfarb.  Galit has worked within the health field for 23 years and holds a BSc(hons) in Biochemistry and Nutrition, an MSc in Medical Science with Distinction.  She studied Immunology for a PgC and is currently working on her PhD. Galit has written eight books including the #1 International Bestseller “The Guerrilla Diet & Lifestyle Program

 

A well-stocked healthy pantry

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Galit Goldfarb pic small

Galit Goldfarb, Nutrition Expert

The best way to ensure that you eat healthy meals is to start with a well-stocked healthy pantry. Why? Because when you get hungry, the first thing you do is go for the kitchen cupboards to fill up your hungry body. When you have only healthy food options to choose from, you will inevitably make healthier food choices and maintain your health and weight much more easily.

We will never get over our hunger through will-power because there is no will strong enough to overcome the survival mechanism. Once we get hungry, the survival mechanism kicks in and we start looking for food. When our pantry is stocked with healthy foods, they become our only choices. When we feel hunger, we don’t have the mental strength for the delay of food delivery or a shopping trip. We eat whatever is available and takes the least amount of time. We choose only the foods that are closest to us and are the fastest to prepare.

So now that we know the importance of a healthy pantry, let’s examine what makes up a healthy pantry.

The Foundation of a Healthy Pantry

The foundation of a healthy pantry is first, to stock foods that are as close to their natural form as possible, and that means reading the labels on all packaged foods. Now, what do I mean by reading the label? I mean looking at the ingredients, and not looking at the calorie content, protein content or carbohydrate or sugar content. These are not important for lasting health and natural weight loss. Really Not Important! The only thing that is important are the ingredients.

Check out the labels and purchase foods with as few ingredients as possible. For example, if you are buying bread, only choose bread with no more than 4 ingredients (grain, water, salt and yeast). Yes, there is such a thing. Most breads purchased today have over 15 ingredients. The other ingredients include flavor enhancers, flour enhancers, emulsifiers, stabilizers, gelling agents and thickeners, and all sorts of “E numbers[1]” that are food additives considered to be safe and officially approved for use in food.

Stock your pantry with as few E numbers, or additives, as possible. Some food additives, especially food coloring, have links to hyperactivity or attention deficit hyperactivity disorder (ADHD).

Some E number advocates say that these additives are good for us because they help prevent the spread of disease. However, the purpose of food additives is long-term preservation and a longer shelf life. This is not what you want to be consuming in the first place. Natural foods are in their most natural, unprocessed state.

Choosing fresh foods are your best bet, however, sometimes we need to stock up for the future. The best bet is to choose the right foods that have 1-2 ingredients and cook, sprout, soak or peel them when you would like to eat them.

So what are the right foods for a healthy pantry?

Here are the foods you want to have in your pantry to support health and weight loss:

  1. Whole Grains
  2. Dried Fruits
  3. Nuts (Natural) and Nut Spreads
  4. Seeds and Seed Spreads like Tahini
  5. Beans: Frozen Or Dried Versions Of All Beans and Peas
  6. Lentils
  7. Coconuts, Coconut Sugar And Coconut Oil, Olives, Garlic, Onions, Potatoes, Lemons, Oranges, Apples
  8. Milk Alternatives: Oat, Soy, Coconut and Rice Milk Cartons.
  9. Dried Herbs And Spices, Soy Sauce, Basmati Vinegar, Mustard, Organic Ketchup,  Tomato Paste, and Himalayan Salt.

Overall, your aim is to consume on a regular weekly basis, a wide variety of:

  • Fruits and vegetables
  • Whole grains
  • Legumes (beans or lentils)
  • Seeds and nuts

For health, it is also important to drink sufficient WATER, to get sufficient sleep and exercise, to have a natural environment low in chemicals, and to make a habit of a positive mindset.

[1] E numbers are European Union codes for substances approved for use as food additives in the EU and Switzerland.  For US readers, a list of E-numbers, and the substances they represent, can be found here.