If you want to get healthy you have to start by going through the food you have now and getting rid of foods that don’t fit your healthy lifestyle. Donate them, throw them out, give them to friends, whatever you have to do, just get them out of the house.

Here are ten changes you can make to your pantry (and refrigerator) to help you stick to your healthy eating plans.

1. Stock foods that are as close to nature as you can. The less processing the better. Natural foods are generally healthier for you. For example whole grains, fresh fruits, nuts and seeds. It will take less of these foods to satisfy your hunger. Stay away from processed foods.

2. If it has ingredients in it you can’t read, don’t buy it, your body’s probably never heard of it either.

3. Replace sugar substitutes, and refined sugars with evaporated cane sugar, maple syrup, or honey.

4. Buy organic whenever your budget will allow.

5. Buy as close to the producer as possible. The recent salmonella scares are a good example of why it’s good to know the source of your food. Go check out your local farmers market, ask them if they grew their produce, if not where did it come from?

6. Read those labels before you buy, this ties back to number 2. Read the label on everything you put in your pantry. Then you’ll know how much fat, and how many calories, versus vitamins and fiber you’re putting into your body. Make this an automatic habit when you add something to your cart.

7. Keep your pantry stocked with healthy foods. When my pantry and refrigerator are stocked with healthy choices I’m less likely to go to the grocery on a whim, or order out. When the cupboards are bare, I’ll tend to run out to the grocery, or local fast food place to find something quick to eat.

8. All oils are not created equally. Again check the label and avoid anything with hydrogenated oils, or saturated fats. Stock your pantry with polyunsaturated, and monounsaturated oils such as olive oil, or canola oil. Expeller pressed is best because the oil is produced without harsh chemicals.

9. Avoid foods that contain high fructose corn syrup. Again I say read the label on everything you buy. Corn syrup is a cheap sweetener, but it doesn’t do much for your body. Manufacturers put it in everything from chips, to salad dressing.

10. What’s your best tip for keeping your pantry healthy? I know I didn’t cover everything. I’d love to hear your ideas.

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Here are a few of my favorite healthy eating tips for people on a budget.

1. Clip coupons (watch for double and triple coupon opportunities).
2. Cook from scratch, pre-packaged food is more expensive, and less healthy.
3. Don’t eat out too often, it’s a huge budget drainer.
4. Eat in season fruits and vegetables. They’re cheaper, and they’ll taste better. A tomato tastes way better in July than in January, and it’ll cost you less.
5. Check out the farmer’s markets, especially for in season local produce. You’ll be supporting local small businesses and saving money at the same time.
6. Buy in bulk, if you think you’ll be able to use it all. Don’t buy bulk if you think it will be too much, or go to waste. You may be able to split larger quantities with a friend.
7. Use more whole foods. One of the best pieces of advice I’ve ever received was to shop the outside lanes of the grocery store, and avoid most of the inner aisles. If you look at the layout of the grocery, most of the whole foods are around the outside aisles, and many of the inner aisles contain processed foods.

What tips do you have for eating healthy on a budget? Please feel free to share.

How can you prepare your pantry and fridge to help you in your weight loss goal, and not sabotage you every step of the way?

Here are a few tips to get your kitchen (and you) going in the right direction for the new year.

• If there’s something in your pantry that calls to you or tempts you every step of the way, get rid of it. Especially if its high in calories from sugar or fat without much to redeem itself in the way of vitamins and fiber.
• Plan ahead by chopping up your vegetables and fruits as soon as you get home from the market whenever possible. Bringing home that fresh pineapple, or stalk of celery does no good if it just sits in the fridge and turns to juice before you throw it out. If they’re chopped and ready to grab for a quick snack you’re more likely to eat them.
• When you’re cooking a healthy soup, or some chicken for supper, make a little extra for lunch the next day. That way you have something to grab and heat quick when you’re on the go, instead of heading for the nearest drive through. It’ll be cheaper and healthier.
• Fill your pantry and your fridge with natural foods, whole grains instead of white flour, look for foods that aren’t loaded with sugar, salt, and fillers. Buy products as close to how they were naturally produced as possible.
• Check the labels on foods before you purchase them, check the calories, fat grams, fiber, sugar, and nutrients. Make informed purchases at the grocery, then you’ll know what you’re grabbing from the pantry.
• Buy organic whenever your budget will allow. I know budgets are tight these days, but whenever you can afford the organic version, buy it. Even better grow your own garden and raise your own produce. There’s nothing better than a tomato straight from the garden in mid July.
• If you need sweeteners use honey, maple syrup, or pure cane sugar. You’ll use less and still feel satisfied.

What tips can you share to help prepare your kitchen for weight loss success?

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