Restocking your House
Removing Temptation
To restock your house for healthier eating, focus on making healthy options easy to see and access while making high-temptation foods difficult to find. Start with a kitchen-wide purge, then restock with nutrient-dense staples and organize your space strategically.
Purge and prep your kitchen
- Declutter and discard: Go through your pantry, fridge, and freezer and remove anything that is expired, stale, or highly processed. Donate unopened, non-perishable items you won't use to a food bank.
- Move temptation out of sight: Store high-calorie snacks and treats in opaque containers in the back of your pantry or on a high, hard-to-reach shelf. Keep items like cookies, chips, and candy out of plain view to avoid impulsive grabs. (Start with this, then stop buying these things).
- Create a visible fruit bowl: Place fresh, attractive fruit like apples, oranges, and bananas in a bowl on your kitchen counter. When you're looking for a quick snack, the healthy option will be right in front of you.
- Prep "grab-and-go" items: Wash and chop fruits and vegetables as soon as you get home from the grocery store. Store them in clear containers in the fridge so they are an easy, ready-to-eat snack. For example, prepare pre-portioned bags of sliced peppers and carrots or hard-boiled eggs.
- Organize for success: Use clear, airtight containers to store your healthy staples. This creates a visually appealing and organized kitchen that makes it easy to see and grab the right foods.
Healthy pantry staples to restock
- Whole grains: Items like oats, quinoa, brown rice, whole-grain pasta, and whole-wheat bread provide complex carbohydrates and fiber to keep you full longer. Store extras in the freezer to prolong shelf life.
- Legumes: Canned or dried beans, lentils, and chickpeas are excellent sources of protein and fiber. They can be used in a variety of dishes, from soups and salads to chilis and dips.
- Canned goods: Keep canned tuna, salmon, and chicken on hand for a quick protein boost. Stock up on low-sodium vegetables, beans, and diced tomatoes for soups and other meals.
- Nuts, seeds, and healthy fats: Almonds, walnuts, chia seeds, and nut butters contain healthy fats and protein. Store nuts and seeds in the fridge or freezer to keep them fresh. Also, keep cooking oils like olive and avocado oil on hand.
- Herbs and spices: A variety of spices, such as cinnamon, chili powder, and cumin, can add flavor to your meals without adding extra calories, sugar, or sodium.
Restock your fridge and freezer
- Proteins: Stock up on lean proteins such as skinless chicken breasts, fish fillets, and lean ground turkey. Eggs are another great, versatile protein source.
- Produce: Keep a variety of long-lasting produce like carrots, cabbage, citrus fruits, and apples on hand. Frozen vegetables and fruits are also great, convenient options that are just as nutritious as fresh ones.
- Dairy: Low-fat dairy products like Greek yogurt and low-fat cheeses can be used in many healthy recipes.
Planning and shopping strategies
- Make a list: Always go grocery shopping with a list to prevent impulse buys. Check your pantry and fridge before you go to see what you need to use up first.
- Don't shop hungry: Shopping while hungry can lead to poor, impulsive decisions. Have a healthy snack before you go to the store to keep your focus.
- Shop the perimeter: As a general rule, stick to the outer aisles of the grocery store, where fresh foods like produce, dairy, and lean proteins are located. Venture into the center aisles only for your specific list of healthy pantry staples.
- Buy in bulk for staples: For items you use frequently, like oats, quinoa, or rice, buying in bulk can save you money and ensure you always have healthy options on hand.
- Meal prep: Cooking in batches or preparing ingredients in advance saves time during the week and makes it easier to resist takeout. For example, cook a large batch of rice and roasted vegetables at the start of the week to use in different meals.
Clean House
When temptation is gone from the house, that craving for a sweet, highly processed, dangerous snack turns into a midnight trip to the store.
That’s when you see how strong food addiction can be—and the lengths your mind will push you to go when it’s in control.
Take back your life. Put yourself back in charge.