Along with a fridge filled with fresh fruits and vegetables, a pantry packed with healthy non-perishables can be your first line of defense in reducing inflammation, preventing disease and increasing vitality. Use this guide to remove edible items that aren’t healthful and restock with more nutrient-dense foods that are low in fat and sugar, and high in protein or fiber.

Skip It!

Anything containing trans fats, such as solid vegetable shortening or snack pastries

High fructose corn syrup, such as pancake syrup with this as a main ingredient

Cereals with sugar listed in the first five ingredients

Cereals or pasta that aren’t made with whole grains

Items high in sodium, such as condensed soups or boxed macaroni and cheese

White flour and snacks made with it

White rice

Anything expired or stale

Stock Up!

Dried beans and lentils

Unsweetened plain soymilk or almond milk

Quinoa

No-salt-added peanut or almond butter

Whole grain flour

Chia or flax seeds

Whole grain pasta and couscous

Dried apricots, dates and raisins

Salmon, sardines, mackerel and chunk light tuna

Low-sodium beef, chicken or vegetable broth

Learn more about nutrition and healthy food choices.