Healthy pantry makeover

When your cupboards with delicious, convenient healthy foods, eating healthy is a less cumbersome than you may think. To get started, do this pantry makeover project. Be sure to  check out the refrigerator makeover tips too.

A sturdy stepstool so you can access high cupboards and hard-to-reach spots at the backs of shelves safely. Trash bags. Zipper-seal bags to contain messy items you're keeping — or tossing. Cleaning supplies for pantry and refrigerator shelves.

Two to 10 hours, depending on the size of your kitchen. You can break the job into small, manageable chunks if it seems too big to tackle all at once.

Clear off your kitchen table and countertops so you have room to place items while you sort through them.

Designate one area for foods you'll keep and one for items you'll discard.

• Out-of-date foods, as well as anything that's dried out, spoiled or rancid. Exposure to oxygen can make cooking oils and whole-grain products go bad even before the expiration date; give yours the sniff test and throw away any that smell stale or bad.
• Processed foods containing trans fats or saturated fats. Get rid of shortening made with hydrogenated or partially hydrogenated oils as well as cookies, crackers, baking mixes and store-bought cakes and other processed foods that list these oils or saturated fats as one of the top four ingredients.
• High-sugar and refined-grain cereals, breads, baked goods and pastas. You'll replace these with whole-grain, low-sugar versions.
• Empty-calorie snack foods. Toss 'em in the trash. When you snack for long life, you'll be eating crunchy, juicy fruits, veggies, nuts and whole-grain crackers instead of high-sodium, high-fat, low-fibre chips, pretzels, and crackers.
• High-sodium condiments and processed foods. Toss or give away items that pack more than 20 percent of the recommended daily amount of sodium per serving (roughly 300 milligrams).
• Foods that you haven't used for six months to a year. That canned octopus and those ingredients for Thai cooking seemed like such good ideas at the time, but if you're never going to serve exotic seafood snacks or concoct an elaborate meal with coconut milk, curry paste and fish sauce, it's time to find them a new home.

• Canned beans: Pinto, black, red kidney, navy beans and chickpeas
• Canned diced tomatoes, tomato paste and tomato sauce (lower-sodium versions are best)
• Canned fruit in juice or light syrup
• Canned vegetables
• Dried fruits, including single-serving boxes of raisins
• Nuts: unsalted, unflavoured almonds, walnuts, pecans, etc. (store extras in the freezer to keep them fresh longer)
• Brown rice: regular and quick-cooking varieties
• Other whole grains, such as pearled barley, bulgur and quinoa (store in the freezer to retain freshness)
• Old-fashioned oats
• Whole-grain breakfast cereals that list a whole grain as the first ingredient and have at least 4 grams of fibre per cup and not too much fat or sugar
• Low-sodium, low-fat canned soups
• Whole-wheat pastry flour (store in the freezer for longer shelf life)
• Salt-free seasoning blends and individual herbs and spices
• Whole-grain pastas and noodles
• Water-packed canned light tuna
• Canned salmon
• Canola and extra-virgin olive oil
• Balsamic vinegar for flavourful dressings and cooking
• Low-sodium vegetable juice
• Seltzer or sparkling water (delicious mixed with a little fruit juice)
• Popcorn if you have an air popper or no-salt, low-fat microwavable popcorn if you don't
• Fresh garlic
• Small onions
• Sweet potatoes

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