Taking stock: How a pantry audit can set you up for improved health and wellbeing

The choices we make in stocking our pantry can have a significant impact on our eating habits.

I’m sure many of you can relate to reaching for chocolate or a biscuit when feeling tired or stressed, just because you know it is there..?

Simple steps to audit your pantry.

Step 1: Set aside time

Depending on the size of your pantry, an audit can take anywhere from 30 minutes to an hour.

Step 2: Empty and organise

Empty your pantry shelves to create a clean slate to work with. Categorise the items into groups like canned goods, grains, oils, spices, condiments and snacks. As you do this, check expiry dates and dispose of any expired or spoiled items.

Step 3: Read labels and make informed decisions about whether pantry items align with your health goals.

Look at each ingredient label carefully. Things to avoid are excessive sugar, salt, unhealthy fats or artificial additives (a long ingredients list is a big red flag). The aim is to have a pantry that is mainly “real food” with recognisable ingredients!

Step 4: Stock up on nutritious staples

Now that you’ve identified areas for improvement, it’s time to restock your pantry with healthier staples.

- Whole grains, e.g. wholegrain pasta, brown rice, quinoa, oats, wholewheat flour

- Legumes, e.g. lentils, beans and chickpeas

- Healthy oils - replace refined oils (e.g. canola oil, vegetable, oil, sunflower oil) with healthier alternatives such as extra virgin olive oil, coconut oil or avocado oil

- Canned goods, e.g. canned beans or vegetables (tip: choose products with low sodium content)

- Herbs and spices, e.g. turmeric, cinnamon, oregano, basil, chilli, paprika and garlic powder

Step 5: Optimise your snacks

Snacks can make or break healthy eating habits. Replace sugary treats or processed snacks with items that will provide energy and essential nutrients, e.g. raw nuts, dried fruits, trail mix, wholegrain crackers, rice cakes or air-popped popcorn.

Step 6: Maintain the momentum

To ensure that your pantry stays healthy, make it a habit to conduct a mini-audit every few months.

Remember, small changes can have a big impact. By removing unhealthy items and stocking up on nutritious staples, you will be creating an environment that supports your wellbeing and setting yourself up for success in making healthier choices.