As the flowers bloom and the days grow longer, springtime offers the perfect opportunity to refresh and rejuvenate every aspect of our lives—including our pantries! Let’s talk spring cleaning!
At Beyond Speech Therapy Specialists, we understand the importance of nurturing our bodies with nutritious foods while also indulging in the occasional treat – and helping our kids learn this balance.
That’s why we’re here to guide you through a pantry spring cleaning that strikes a balance between healthful eating and enjoying the foods you love.
We’ve got 10 simple ways to overhaul your pantry this spring and make room for nutritious staples while still leaving space for those fun snacks and guilty pleasures.
Let’s dive in and give your pantry the makeover that your family deserves!
10 Simple Ways to Spring Clean Your Pantry
1. Assess Your Current Stock
Before we simply toss it all, start by taking inventory of what’s currently stocking your pantry shelves.
Identify foods that are past their expiration date, heavily processed, or loaded with unhealthy ingredients.
Create a bin for garbage and donation, taking unopened and unexpired canned or dry good foods to a local food pantry.
2. Stock Up on Staples
Once you know what you need to replenish or buy new, fill your pantry with nutrient-rich staples that form the foundation of healthy eating.
This includes whole grains like brown rice, quinoa and oats, as well as legumes – beans, lentils, and chickpeas. Don’t forget about healthy fats like olive oil, nuts, and seeds as well.
As you make your shopping list, this is also a great time to try some new recipes and get the whole family involved! Healthful food behavior starts at home and cooking is a great way for kids to learn how food impacts their bodies.
3. Opt for Whole Foods
Once you’re at the grocery store, follow these simple guidelines for your restock:
- Follow the 20% rule. If the top 4 percentages on the label (total fat, saturated fat, cholesterol and sodium) are more than 20% individually, then the product needs a closer look because it’s probably not a healthy option. This usually applies to frozen foods, meats and snack foods.
- Choose whole foods over heavily processed options whenever you can. For example, swap sugary breakfast cereals for whole grain options or plain oats with some honey and cinnamon.
- Load up your cart with colorful fruits and vegetables. Try to fill half of your plate with these nutrient-packed options at every meal.
- Select lean protein sources such as skinless poultry, fish, tofu, beans, and lentils.
- Look for sources of healthy fats, such as avocados, nuts, seeds, and olive oil.
4. Bring Some Variety To Your Pantry
Keep a wide variety of foods in your pantry by making sure you’re hitting all the main food groups.
Try to always have plenty of fruits, vegetables, lean proteins and dairy or dairy alternatives.
Experiment with new ingredients, spices and types of foods to keep meals exciting and flavorful – and give your kids the opportunity to try new foods!
5. Focus on Mindful Snacking
While it is important to have nutritious options on hand, don’t forget about the importance of balance and moderation.
Save some space in your pantry for your family’s favorite snacks and treats and also have conversations about the importance of moderation.
Help your kids learn that everything is ok with balanced portions. We don’t want to categorize food as ‘good’ or ‘bad’, we want them to understand that some foods are healthier than others and it’s important to eat mindfully.
6. Spring Clean Your Labels
As you shop, take the time to read nutrition labels and ingredient lists on packaged foods.
Are the top 5 ingredients healthy foods?
The ingredient list goes from the most amount in the product to the least amount. So, if there are unhealthy things at the top of the list, that means that the product contains a lot of that ingredient.
Make sure the top 5 ingredients are not things like sugar, salt, white or wheat flour or partially hydrogenated oils.
Pay attention to serving sizes to help plan for portions and meals.
7. Plan Ahead
Before you head to the store, create a meal plan and shopping list to help you stay organized and focused on purchasing nutritious foods that align with your family’s dietary goals.
It’s also a great idea to involve the kids in meal planning and prep! This is not only so fun for them, but a wonderful way to teach important healthy food habits at a young age.
8. Get Creative with Pantry Organization
There’s nothing like an organizational overhaul as you spring clean!
For your reset, invest in storage containers, bins, and shelves to keep everything neat and organized. Arrange items by group and bust out the label maker so keeping everything in its place is easy for the whole family.
9. Involve the Whole Family
Everyone is always in the pantry, so make the pantry overhaul a family affair!
Get the kids involved as you plan your shopping list, choose foods at the store, plan your meals and organize the pantry shelves.
This hands-on approach can foster a sense of ownership and empowerment when it comes to healthy eating – and household chores.
10. Celebrate Spring Cleaning Progress, Not Perfection
It’s important to remember that changing your family’s food behavior may take time, so celebrate small victories along the way (yay! They tried a new food!) and acknowledge that occasional indulgences are a normal part of life.
Focus on progress, not perfection, and continue to make positive changes over time!
A spring cleaning is the perfect opportunity to give your pantry a fresh start and prioritize healthful eating for you and your family.
By following these 10 simple tips for pantry spring cleaning, you can create a space that supports nutritious choices while still leaving room for the occasional treat.
At Beyond Speech Therapy Specialists, we’re here to support you every step of the way on your journey to a healthier pantry and a happier, more vibrant life. Our registered dieticians are happy to work with you and your family to address a number of nutrition and feeding challenges – click here to reach out & we’ll connect you!