Spring into health: A dietitian’s guide to refreshing your pantry

Spring cleaning isn't just about tidying up your home — it's also the perfect opportunity to refresh your eating habits. A well-organized pantry can make choosing healthier foods easier while also reducing food waste. It's easy to accumulate snacks and other pantry staples that don't align with your health goals, so a seasonal refresh can help reset your kitchen environment to make healthier choices a no-brainer.

Of course, getting rid of outdated food products is the first step in cleaning your pantry — let's be honest, most of us have far too many boxes of stale crackers or expired soups taking up valuable shelf space — but it's also about filling your shelves with better-for-you snacks and staples. "A clean and organized kitchen not only makes meal prep easier but also ensures you're using fresh ingredients. Take this opportunity to restock your go-to favorites so you’re ready for quick, delicious meals all season long," says Lindsay Fencl, RD, CD.

If you're ready to get started, grab your garbage can and your grocery list and follow along with our step-by-step guide as we dive into some practical ways to refresh your pantry and transform it into a space that encourages healthy eating year-round.

Step 1: Clear out and clean

Roll up your sleeves, clear space in your kitchen and let's get started by taking everything out of your pantry. If you haven't done this before, let me warn you — it can be shocking how much food you actually have.

Once everything is out of the pantry, it's time to clean. Cleaning may seem like a chore, but trust me, it's a satisfying task that will leave you with a pantry you'll actually want to open every day. A vacuum, microfiber cloth and natural, all-purpose cleaning spray should do the trick.

Step 2: Get rid of expired or unnecessary foods

For this step, I recommend having a large garbage bag and a donation box nearby — and maybe a pair of reading glasses.

If you haven't cleaned out your pantry recently, there's a good chance you have a few expired items lurking around. When checking expiration dates, you'll likely come across terms like "use-by," "best if used by" or "sell by." These dates mainly indicate food quality, not safety. Use-by dates signal the best time for flavor and quality, while sell-by dates help stores manage inventory. If a pantry food item is past its use-by date but shows no sign of spoilage, it's generally safe to eat.

This is also a great opportunity to take a closer look at nutrition labels and see if any items might be working against your health goals. "If ultra-processed snacks tend to derail your goals, consider reducing how many you keep on hand," recommends Voula Manousos, LDN, dietitian of Nutrition Design With You in Mind. Focus on eliminating foods that are high in added sugars, sodium and saturated fats, while low in fiber or protein. This way, your pantry will align better with your goals and also help you make healthier choices when hunger strikes.

Foods that are no longer safe to eat should be thrown away or composted. However, nonperishable items that you simply no longer want can often be donated to your local food pantry.

Step 3: Organize and assess your current pantry situation

Once the shelves are clean, the fun part can begin: organizing. Besides making your pantry aesthetically pleasing, keeping an organized pantry can help you meal plan faster. Grouping similar types of foods, like grains and pastas, together helps you more quickly identify which foods you already have on hand.

In addition to organizing by type, investing in a few tools, like clear food storage containers, canned food racks and tiered adjustable shelving, can make knowing what's in your pantry easier. You're also more likely to eat what you can quickly see, so keeping more nutritious foods front and center is a good trick for encouraging healthier habits.

Step 4: Stock up on healthier alternatives

It may sound obvious, but the key to eating healthier is keeping healthier foods at home. And having a go-to list of better-for-you staples can help make grocery shopping easier and minimize the number of nights you find yourself ordering takeout.

While by no means exhaustive, here's a shelf-by-shelf list of tips for how to choose healthier pantry staples, along with a few of my favorite products.

Pasta

While not inherently unhealthy, traditional white flour pasta doesn't offer much in terms of protein, fiber or essential micronutrients. Luckily, there are numerous healthier alternatives that are higher in fiber and protein or made from more nutritious ingredients, like chickpeas, edamame or whole grains.

What to look for:

• Short ingredient list

• Few, if any, artificial additives

• At least 6 grams of fiber

• At least 8 grams of protein

Boinatuae Organic Sourdough Pasta, the Only Bean Edamame Spaghetti and Goodles macaroni and cheese are great examples of how pasta can be made healthier, yet still deliver on taste and texture.

Grains

It's estimated that most Americans only consume about half the daily recommended amount of fiber. One easy way to boost the fiber content of your meals is by trading your refined grains, like white rice, for their whole grain counterparts. Not only are whole grains more nutritious, but they can also add a wonderful nutty flavor and chewy texture to dishes.

What to look for:

• 100% whole grain, like brown rice, farro, quinoa, barley or bulgur

• Free of fillers and artificial additives

• Organic or sustainable sourcing, if that's a priority for you

Trader Joe's 10 Minute Farro and BetterBody Foods Organic Quinoa are my go-tos for quick weeknight dinners.

Canned goods

Despite what you might think, canned foods can be just as nutritious as their fresh counterparts. Canned beans, lentils, soups, fish and veggies are all helpful to keep on hand for quick yet nutritious, budget-friendly meals.

What to look for:

• Low-sodium or no-added-salt varieties

• Broth-based or lighter cream-based soups containing some veggies

• Canned fruit packed in water or its own juices

• Sustainably caught fish with minimal additives

I typically have at least three types of canned beans in my pantry. However, I also like to keep a can or two of lentils on hand for nights when I forget to prep dried lentils ahead of time. Canned tomato products are also a must for whipping up homemade spaghetti sauce or tomato-based curries.

Crunchy snacks

When it comes to snacking, crunchy foods like potato chips and crackers reign supreme in many households. Unfortunately, many of these snack foods are high in sodium, contain artificial ingredients and are devoid of any real nutritional value. But not to fear — it's still entirely possible to munch on something crunchy without compromising your health goals.

What to look for:

• Made from whole grains, seeds, nut flours or legumes

• At least 3 grams of fiber

• Less than 3 grams of added sugar

• Less than 150 milligrams of sodium

• Few, if any, artificial additives, including colors and flavors

Simple Mills Almond Flour Crackers, LesserEvil Popcorn and the Only Bean Crunchy Roasted Edamame Beans are great examples of healthier snacks that pack a satisfying, savory crunch.

Nuts and seeds

From creamy nut butters to tiny seeds, one of the easiest ways to add a dose of healthy fats to your meals and snacks is by adding a tablespoon or two of nuts, nut butters or seeds, like chia, hemp or flax.

What to look for:

• Natural nut butters containing just one ingredient — or two, if you prefer your nut butter slightly salted

• Lightly salted or unsalted nuts and seeds

• Ground flaxseeds, rather than whole (for convenience)

If portion control is your downfall, opt for brands offering single-serving-size snack bags, like Wonderful Pistachios Variety Pack.

Breakfast cereals

Growing up in a cereal household, we had a whole cabinet devoted to this sugary breakfast staple. Cereal is still my go-to after-dinner snack, but as a dietitian, I'm pickier about which products I keep on hand. While some options are clearly less healthy — hello, tiny marshmallows — others are a bit sneakier with the amount of added sugar they contain.

What to look for:

• Made from nut flours (like almond), legumes (like chickpeas) or 100% whole grains

• At least 4 grams of fiber

• Less than 8 grams of added sugar

• Ideally, 4 or more grams of protein

For a high-protein pick, Three Wishes is my go-to, though it's hard to beat the simplicity and affordability of regular Cheerios. I'd also argue that you can't have a healthy pantry without oats. Oats are both incredibly nutritious and versatile. From classic stove-top oatmeal to pulsing them as a healthier breading for chicken, I highly recommend keeping a container of oats in your pantry. Because I use them daily, I grab a bag of Kirkland Signature Whole Grain Rolled Oats whenever I'm at Costco.

Protein bars

It's hard to beat the convenience of a protein bar. However, many options are loaded with artificial additives and can contain as much added sugar as a candy bar. Especially since they aren't cheap, it's worth doing your homework to find a bar or two that aligns with your nutritional needs, taste preferences and budget.

What to look for:

• Short list of recognizable ingredients

• Few, if any, artificial additives

• At least 3 grams of fiber

• At least 12 grams of protein

• No more than 10 grams of added sugar

After putting 20 bars to the test, Aloha protein bars came out on top. TRUBAR's lineup of dessert-inspired protein bars offers a similar texture but with fewer calories, while Transparent Labs Grass-Fed Protein+ Bars are a good option if you're trying to make gains at the gym.

Sweet treats

What's life without a little sweetness? I've worked with enough clients to know that deprivation rarely works; in fact, it often backfires. The key is choosing products that are made with better-for-you ingredients, like dates, nuts, seeds, dark chocolate or whole wheat flour.

What to look for:

• Less than 8 grams of added sugar

• Less than 5% of the Daily Value for saturated fat

• Few, if any, artificial additives

• Short list of recognizable ingredients

• Bonus points for the inclusion of fruits or vegetables

A square of good-quality dark chocolate, like Theo Sea Salt Organic Dark Chocolate, or a few SkinnyDipped Almonds typically does the trick for satisfying my sweet tooth. That said, there's no shortage of better-for-you treats out there — it just requires a bit of reading to ensure the ingredients, nutrition stats and portion size are right for you.

Step 5: Reap the benefits of your hard work

Now that your pantry is organized and stocked with the essentials, meal planning and finding healthy snacks should feel a lot easier. Start by focusing on one or two pantry staples, like chickpeas or farro, and search for healthy recipes to bring them to life. By using what you already have, you’ll not only save money but also cut down on food waste. Remember to restock your essentials regularly and take a few minutes each month to tidy up your pantry, keeping it clean and ready for your next cooking adventure.

FAQs

How often should you clean your pantry?

"I recommend a quarterly pantry cleanup that will allow you to take inventory of what needs to be stocked up on and what needs to be used or thrown away. Of course, any time you have a spill or leak, you should clean it up right away to prevent pest infestations," says Simran Malhotra, MD, founder of Wellness by LifestyleMD in Bethesda, Md.

Are plastic food storage containers safe?

According to Malhotra, "There are growing concerns around plastics and microplastic effects on human health." She goes on to explain that certain plastics have been linked with negative effects on health, including an increased risk for respiratory disorders and reproductive issues. While research on the safety of various types of plastics is ongoing, high-density polyethylene (HDPE), low-density polyethylene (LDPE) and polypropylene (PP) plastics appear to be the safest for food storage. Still, it's important to note that many experts, including Malhotra, don't recommend heating food in plastic containers. If you want to skip plastic containers altogether, glass and stainless steel are good options.

Is it safe to eat food that's past its expiration date?

"Generally, 'best by' and 'sell by' dates determine when the food will be at its peak quality and are not safety dates. For most nonperishable foods, eating them shortly after the 'best by' or 'sell by' date is generally safe as long as there are no signs of spoilage," explains Malhotra.

What foods should you not eat after the expiration date?

"Perishable foods at high risk of contamination should not be consumed after the expiration date," says Malhotra. Infant formula, baby food, dairy products, prepared deli foods (like egg or tuna salad) and fresh or frozen meat, poultry and fish are examples of foods that should be consumed before their expiration date.

Meet our experts

• Voula Manousos, LDN, registered dietitian of Nutrition Design With You in Mind

• Simran Malhotra, MD, DipABLM, CHWC, founder of Wellness by LifestyleMD, in Bethesda, Md.

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.