Healthy Pantry Replacement Guide

One of the best ways to lose weight and start feeling great is so get rid of the nutrient-empty, high calorie foods that might be in your pantry and replace them with delicious, less-processed versions. Stock up on healthy food you can snack on, meals you can create from scratch, and easy-to-prepare dinners.

Replace these ingredients with healthier alternatives:

White flour

  • Almond flour

  • Garbanzo bean flour

  • Rice flour

  • Whole wheat flour

White processed granulated sugar

  • Agave

  • Brown rice syrup

  • Coconut sugar

  • Maple sugar

  • Maple syrup

  • Molasses

  • Organic granulated vegan sugar

  • Sucanat

  • Stevia

  • Unrefined organic cane juice

Table salt

  • Sea salt

  • Himalayan salt

Oil (including canola, corn, cottonseed, safflower, sunflower)

  • Coconut

  • Flax seed

  • Hemp seed

  • Olive

  • Peanut

  • Pumpkin seed

  • Sesame

  • Soybean

  • Walnut

Oil spray (Pam)

  • Misto sprayer with olive oil

White rice

  • Barley

  • Brown/red/black rice

  • Buckwheat

  • Farro

  • Kamut

  • Millet

  • Quinoa

  • Spelt

Semolina pasta

  • Pasta with a whole grain listed first

Canned beans

  • Dried beans

  • Canned beans with a BPA-free lining and no sugar added

White bread

  • Whole grain or sprouted bread

Sugar-filled breakfast cereal

  • Granola

  • Oatmeal

  • Whole grain breakfast cereal

Canned soup

  • Reduced sodium soups

Peanut butter with added sugar and oil

  • All natural nut butters

Potato chips

  • Kale chips

  • Nuts

  • Rice chips

  • Sprouted corn chips

  • Vegetable chips

Processed crackers (Ritz, Saltines)

  • Mary’s Gone Crackers

  • Rice crackers

Microwave popcorn

  • Popcorn kernels that can be air popped

Cheese dip

  • Guacamole

  • Hummus

  • Salsa

Cakes/cookies/ice cream

  • Frozen banana yogurt

  • Fruit

  • Yogurt

Diary milk

  • Hemp milk

  • Nut milk (almond)

  • Oat milk

  • Rice milk

  • Soy milk

Meats

  • Tempeh

  • Tofu

Soda

  • Flavored sparkling water

Sport drink

  • Coconut water

Body Scan Meditation

A great way to relax your body/mind and take a few moments for yourself is through a head-to-toe body scan and relaxation meditation. You should work through this slowly and deliberately. This process involves focusing on each part of your body, starting from your head and working your way down to your toes, releasing any tension as you go.  

  • Get into a comfortable position in your chair. You can remove your shoes if you wish, loosen any tight clothing. Legs uncrossed with feet flat on the floor.

  • Close your eyes if you feel comfortable doing so. This helps you focus on the sensations in your body instead of other things around you.

  • Settle into the space you are in.  Feel the weight of your body being supported by your chair. Notice any sounds, sensations or smells and just let them be.

  • Take a few deep breaths, feeling the air enter your nose as you inhale and your belly gently rising and falling with each breath. Keep your breathing slow and controlled, 6 second inhales and exhales. Breathe from the belly, not the chest, let your abdomen expand and contract with each breath. Visualize a balloon in your abdomen that inflates and deflates with each breath.

  • Observe sensations in your body, acknowledge them and gently breathe through them, letting them go. If you have any uncomfortable sensations, tightness, pain, pressure, focus on it, breathe into it and visualize it leaving your body through your breath and evaporating into the air.

  • Start with your head and face. Soften your forehead with the eyes lightly closed. Think about the lines in your forehead smoothing out. Let your jaw relax, teeth come apart, tongue and throat are relaxed, releasing any tension in the mouth and jaw area. Your entire face is soft and relaxed. Breathe.

  • Now, focus on your neck by turning your head as far to the right as you can without feeling any discomfort and holding it for 3-5 seconds, then release and breathe. Repeat on the other side. Come back to center and soften.

  • Raise your shoulders up toward your ears, hold for 3-5 seconds, then release and take a breath. Repeat. Relax your shoulders down, releasing any tension that you feel.

  • Shift your attention to your chest, ribcage and upper back area. Let go of any tension that you are holding in these areas. Take 5 deep breaths and with each exhale, soften the chest and upper back.

  • Move your attention to your arms. Focus on your biceps, elbows and forearms. Ensure that your arms are resting softly at the sides of your torso. Direct your breath there to release any discomfort.

  • Now move to your hands. Wiggle your fingers and then rest your hands on your thighs, fingers are loosely spread apart. Relax and breathe.

  • Now focus on your belly, pelvis and lower back. We hold a lot in this area, take some deep breaths and allow your belly to soften, lower back and pelvis softening at the same time.

  • Moving to the hips, buttocks and thighs, allow your body to sink into the chair. Adjust your legs if your thighs are tensed, you can move your feet away from your body to release any discomfort. If you feel any distress, you can flex the muscles and release them. Take several breaths.

  • Next focus on the knees and the lower leg including your ankles. Make adjustments as needed so that your knees feel relaxed and your lower legs are softening. Ankles are neutral--not flexed. Adjust your legs, moving them closer or away from your body where needed so that you are relaxed.

  • Finally moving to your feet and toes. Notice any tingling in your toes, as well as sensing the parts of your foot that are touching the floor like your heel or the ball of your foot. Wiggle your toes and then settle them so that they are spread apart, lightly touching to floor. Think about the soles of your feet being grounded and breathe.

  • Relax here, focusing on your breath. Taking 6 second inhales and then 6 second exhales. Feel the weight of your body in your space, releasing tension wherever needed.

  • When you feel ready, start to wiggle your toes and fingers, stretch your limbs and slowly blink your eyes open. 

Mineral Zinc

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

ZINC     

  • Trace mineral

Best plant food sources

  • Vegetables: green peas

  • Grains: brown rice, fortified cereals, oatmeal, quinoa, wheat germ, leavened whole grains

  • Legumes: chickpeas, black-eyed peas, kidney beans, soy foods

  • Nuts/seeds: almonds, cashews, peanuts, pumpkin seeds, tahini

Function in the body

  • Part of many enzymes

  • Needed for making genetic material

  • Needed for healthy eyes, skin, nails

  • Supports reproduction and normal fetal development

  • Helps with wound healing

  • Aids production of sperm

  • Needed for normal growth and sexual development/maturation

  • Supports immune system and healing

  • Supports nervous system

  • Required for sense of taste and smell

  • Essential for releasing Vitamin A from the liver

  • Helps with metabolism and the body breaking down and using carbohydrates, fats and proteins

  • Enhances muscle growth

  • Increases aerobic capacity

Health benefits

  • May delay the progression of age-related macular degeneration

  • Helps with wound healing

  • Reduces the severity of the common cold

Symptoms of deficiency

  • Delays in growth and development

  • Rough skin

  • Cognitive impairment

  • Weakened immune system

  • Skin, throat and eye lesions

  • Poor sense of smell and taste

  • Poor wound healing

  • Hair loss

  • Loss of appetite

Groups at risk of being deficient

  • Vegans and vegetarians

  • People with GI diseases

  • Pregnant and lactating women

  • Older infants that are exclusively breastfed

  • People with sickle cell disease

  • Alcoholics

Other notes

  • Must have daily intake because the body has no zinc storage system

  • High zinc intake can inhibit iron and copper absorption

Mineral Sulfur

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

SULFUR

  • Macromineral

Best plant food sources

  • Vegetables: asparagus, Brussels sprouts, garlic, kale, onion

  • Grains: grains, wheat germ

  • Legumes: legumes

  • Nuts/seeds: nuts

Function in the body

  • Needed for healthy hair, skin and nails

  • Helps with detoxification

  • Needed for insulin production

Health benefits

  • Prevents cancer

  • Alleviates symptoms of allergies

  • Reduces or eliminates muscle soreness or cramps

Symptoms of deficiency

  • Fatigue

  • Depression

Mineral Sodium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

SODIUM            

  • Macromineral

Best plant food sources

  • Fruits: bananas, apples

  • Vegetables: cabbage, carrots, green leafy vegetables, pickles, sea vegetables, turnips

  • Grains: white bread

  • Legumes: miso, soy sauce

  • Other: baking powder, baking soda, table salt

Function in the body

  • Needed for proper fluid balance; works with potassium to regulate fluid and acid/alkali balance

  • Helps with nerve function

  • Aids muscle contraction

  • Supports digestion

  • Anti-aging

Health benefits

  • Prevents sun stroke or heat exhaustion

  • Prevents muscle cramps

Symptoms of deficiency

  • Diarrhea

  • Vomiting

  • Headache

  • Weakness

  • Low blood pressure

  • Confusion/dizziness

Excess intake

  • Hypertension

  • Cardiovascular disease

Other notes

  • Those with kidney disease should restrict their intake of sodium

Mineral Selenium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

SELENIUM

  • Trace mineral

Best plant food sources

  • Fruits: bananas, peaches

  • Vegetables: garlic, green peas, mushrooms, potatoes, spinach

  • Grains: enriched noodles, oatmeal, rice, whole grains

  • Legumes: baked beans, lentils

  • Nuts/seeds: Brazil nuts, cashews

Function in the body

  • Antioxidant

  • Regulates thyroid hormones

  • Works with Vitamin E

Health benefits

  • May reduce the risk of cancer (colorectal, prostate, lung, bladder, skin, esophageal and gastric)

  • Reduces the risk of cardiovascular disease

  • Reduces cognitive decline with age

  • Lowers risk of thyroid disease in women

Symptoms of deficiency

  • Male infertility

Groups at risk of being deficient

  • People undergoing kidney dialysis

  • People with HIV

Excess intake

  • Breath smells like garlic

  • Metallic taste in the mouth

  • Hair and nail loss

Mineral Potassium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

POTASSIUM

  • Macromineral

Best plant food sources

  • Fruits: dried apricots, bananas, grapes, mango, orange juice, plums, prune juice, raisins

  • Vegetables: artichokes, avocados, potato, broccoli, dark leafy greens (spinach), sweet potato, tomatoes, winter squash

  • Grains: whole grains

  • Legumes: lima beans, white beans

  • Nuts/seeds: almonds

  • Other: coconut water

Function in the body

  • Works with sodium to regulate proper fluid and electrolyte balance

  • Helps with nerve transmission

  • Aids with muscle growth and function

  • Regulates heartbeat, blood pressure and nerve impulses

  • Needed for healthy bones by neutralizing acids that can eat away at bones

Health benefits

  • Lowers blood pressure

  • Reduces risk of stroke

  • Treats muscle cramps

Symptoms of deficiency

  • Fatigue

  • Muscle weakness and cramps

  • Bloating

  • Abdominal pain

  • Constipation

Excess intake

  • Muscle weakness

  • Tingling in hands and feet

  • GI symptoms

  • Abnormal heart rhythms

Mineral Phosphorus

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

PHOSPHORUS

  • Macromineral

Best plant food sources

  • Vegetables: broccoli, green peas, potatoes

  • Grains: rice, wheat bran, whole wheat bread

  • Nuts/seeds: almonds, sunflower seeds

  • Other: beer, soda pop

Function in the body

  • Supports healthy bones and teeth

  • Repairs and maintains cells

  • Supports acid-base balance

  • Helps convert food into energy

  • Shuttles nutrients to organs

  • Helps red blood cells deliver oxygen

  • Plays an essential role in muscle and nerve function

  • Supports digestive system

  • Plays an essential role in the release of energy

  • Ensures release of waste from kidneys which balances fluids in the body

Health benefits

  • Prevents osteoporosis

  • Protects against cardiovascular disease

  • Clears up indigestion, constipation and diarrhea

Symptoms of deficiency

  • Anemia

  • Muscle weakness

  • Loss of appetite

  • Rickets

  • Numbness/tingling in legs

  • Joint discomfort

Groups at risk of being deficient

  • Children

Other notes

  • Some drugs bind with phosphorus, making it unavailable and will cause bone loss, weakness and pain

Mineral Molybdenum

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

MOLYBDENUM

  • Trace mineral

Best plant food sources

  • Vegetables: leafy greens

  • Grains: breads, grains

  • Legumes: black beans, split peas

  • Nuts/seeds: almonds, chestnuts, peanuts

  • Other: hard tap water

Function in the body

  • Part of some enzymes which speed up the body’s biochemical reaction that break down dietary and stored nutrients into energy

Health benefits

  • May protect against cancer (esophageal)

  • Helps prevent liver damage from acetaminophen

  • Partially protective against diabetes

Other notes

  • Those with kidney disease should consult their doctor before supplementing

Mineral Manganese

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

MANGANESE

  • Trace mineral

Best plant food sources

  • Fruits: bananas, blackberries, coconuts, dried fruits, figs, kiwifruit, pineapple, raspberries, strawberries, tropical fruits

  • Vegetables: beetroot, carrots, cucumbers, garlic, green beans, green leafy vegetables, leeks, lettuce, mustard greens, spinach, watercress

  • Grains: brown rice, oatmeal, whole grains

  • Legumes: legumes, tofu

  • Nuts/seeds: almonds, hazelnuts, pecans

  • Other: black and green tea, molasses

Function in the body

  • Part of many enzymes

  • Supports bone development

  • Needed for wound healing

  • Helps metabolize amino acids, cholesterol, protein, and carbohydrates

  • Antioxidant

  • Maintains thyroid health

  • Aids in vitamin absorption

  • Regulates glucose metabolism

  • Supports digestive system

  • Reduces inflammation

Health benefits

  • May prevent the occurrence of diabetes because it helps to control the level of sugar in the blood

  • Can aid in controlling the possibility of epileptic seizures

  • Remedy for sprains and inflammation

  • Reduces risk of osteoporosis

  • Alleviates PMS

Symptoms of deficiency

  • High blood pressure

  • Bone malformation

  • High cholesterol

  • Poor eyesight

  • Memory loss

Groups at risk of being deficient

  • Post menopausal women

Excess intake

  • Hindrance of intellectual function

Other notes

  • Those with liver damage should be aware of not exceeding the limits

Mineral Magnesium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

MAGNESIIUM

  • Macromineral

Best plant food sources

  • Fruits: apple, avocados, bananas, figs, kiwifruit, raisins

  • Vegetables: artichokes, broccoli, carrots, chard, leafy greens, potatoes, cooked spinach

  • Grains: brown rice, oat bran, oatmeal, wheat bran, wheat germ, whole grains

  • Legumes: black-eyed peas, black beans, kidney beans, lima beans, soybeans

  • Nuts/seeds: almonds, Brazil nuts, cashews, hazelnuts, peanuts, pumpkin seeds, sunflower seeds

  • Other: dark chocolate, hard drinking water, molasses

Function in the body

  • Strengthens bones and teeth, maintains bone structure

  • Repairs cells

  • Regulates body temperature

  • Supports muscle function/contraction

  • Needed for nerve function/transmission

  • Supports immune system

  • Partners with calcium, regulates calcium balance

  • Helps with blood clotting

  • Needed for energy metabolism

  • Regulates blood pressure

  • Enhances muscle growth

  • Controls blood glucose

  • Enhances brain function

Health benefits

  • May reduce blood pressure

  • May reduce the risk of stroke

  • Lowers risk of type 2 diabetes

  • Prevents osteoporosis

  • Helps prevent constipation

  • Reduces migraine headaches

Symptoms of deficiency

  • Muscle cramping and spasms

  • Weak bones

  • Loss of appetite

  • Nausea and vomiting

  • Fatigue and weakness

  • Numbness and tingling

  • Seizures

Groups at risk of being deficient

  • Alcoholics

  • People with GI diseases

  • People with type 2 diabetes

  • Older adults

Excess intake

  • Diarrhea

  • Lethargy

  • Heart rate disturbances

  • Muscle weaknesses

Mineral Iron

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

IRON

  • Heme: found in plants, fortified foods and meat

  • Non-Heme: found only in meat

  • Trace mineral

Best plant food sources

  • Fruits: dried fruits (apricots, raisins), prune juice

  • Vegetables: broccoli, dark leafy greens, green peas, potatoes, sea vegetables, spinach, spirulina, tomatoes

  • Grains: enriched bread and cereal, fortified cereal, quinoa, rice, spaghetti, whole wheat, whole grains

  • Legumes: beans, chickpeas, kidney beans, lentils, soy foods, tofu, white beans

  • Nuts/seeds: cashews, pistachios, pumpkin seeds

  • Other: breast milk, chocolate, blackstrap molasses

Function in the body

  • Part of hemoglobin in the red blood cells and myoglobin in muscle cells that carry oxygen in the body

  • Builds white blood cells

  • Needed for energy metabolism

  • Helps with the production of amino acids

  • Aids in the production of collagen

  • Assists with the production of neurotransmitters

  • Needed for the production of hormones

  • Supports immune system

  • Supports muscle function

  • Increases aerobic capacity

  • Regulates body temperature

Health benefits

  • Decreased risk of restless leg syndrome

  • Helps in the treatment of chronic diseases of the intestinal and excretory system

  • Useful in treating insomnia

Symptoms of deficiency

  • Anemia

  • Poor concentration

  • Fatigue

  • Increased irritability

  • Poor body temperature regulation

Groups at risk of being deficient

  • Vegans and vegetarians

  • Pregnant women

  • Infants and young children

  • Teenaged girls

  • Premenopausal women

  • Frequent blood donors

  • Cancer patients

  • People with GI disorders

  • People with heart failure

Excess intake

  • Death

  • GI irritation, nausea, vomiting, diarrhea and constipation

Other notes

  • Vitamin C enhances absorption

  • Calcium inhibits absorption

  • Non-heme iron is more challenging for the body to absorb

Mineral Iodine

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

IODINE

  • Trace mineral

Best plant food sources

  • Fruits: apple juice, banana, prunes, strawberries

  • Vegetables: corn, baked potatoes, green peas, sea vegetables (kelp, kombu, nori, wakame)

  • Grains: bread

  • Legumes: lima beans

  • Other: breast milk, iodized salt, tea

Function in the body

  • Helps regulate growth, development and metabolism

  • Essential component of helping our bodies produce thyroid hormones

  • Promotes protein synthesis

  • Regulates body temperature

  • Influences nerve function

  • Influences muscle function

  • Supports brain health/development and cognitive function

  • Critical for fetus development and the prevention of intellectual disabilities, insufficient iodine can cause hearing or speech issues or permanent brain damage

  • Plays a role in immune response

Health benefits

  • May reduce risk of fibrocystic breast disease

Symptoms of deficiency

  • Thyroid dysfunction

  • Developmental abnormalities

  • Forgetfulness

  • Fatigue/weakness

  • Dry, flaky skin

  • Hair loss

  • Weight gain

  • Sensitivity to cold

  • Slow heart rate

  • Heavy or irregular periods

  • Hypothyroidism

  • Goiters – swelling of the thyroid gland

Groups at risk of being deficient

  • People living in regions with iron-deficient soils

  • People that are deficient who eat soy, cassava, cabbage, broccoli and cauliflower

  • Pregnant women

  • People who don’t use iodized salt

Excess intake

  • Hyperthyroidism - GI discomfort

  • Burning in the mouth, throat and stomach

  • Goiter

Other notes

  • Our bodies don’t produce it, so we must consume it

  • The amount of iodine in plant foods is unpredictable, it is best to supplement if you are vegan

Mineral Fluoride

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

FLUORIDE

  • Trace mineral

Best plant food sources

  • Fruits: grape juice

  • Other: tap water, tea

Function in the body

  • Supports formation of bones and teeth

Health benefits

  • Helps prevent tooth decay

Symptoms of deficiency

  • Tooth decay

  • Osteoporosis

Mineral Copper

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

COPPER

  • Trace mineral

Best plant food sources

  • Vegetables: avocados, beets, garlic, prunes, mushrooms, raisins

  • Grains: barley, oats, wheat bran cereal, whole grains

  • Legumes: legumes, lentils, tempeh

  • Nuts/seeds: almonds, cashews, sesame seeds, sunflower seeds

  • Other: blackstrap molasses, drinking water through copper pipes, semi-sweet chocolate

Function in the body

  • Part of many enzymes

  • Aids in iron metabolism

  • Creates red blood cells

  • Supports immune system

  • Needed for energy metabolism

  • Supports nervous system

  • Supports thyroid

  • Stimulates the brain

  • Needed for connective tissue synthesis

  • Antioxidant

Symptoms of deficiency

  • Anemia – low white blood count

  • Impaired respiration

  • Bone deterioration

  • Low body temperature