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The Ultimate Easy and Healthy Kitchen Clean-out fcafotodigital – Getty Images<\/p>\n
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Imagine opening your fridge and seeing nothing but fresh, delicious, healthy food. Those hot dogs that have been tempting you for months? Gone! The moldy carrots you forgot about in the crisper? Vanished! Now check out your pantry\u2013those half-eaten bags of cookies have also disappeared! So have the ice-caked chicken legs living in your freezer that were probably old enough to vote.<\/p>\n
Luckily, you can make this dream a reality by doing a kitchen clean-out and restock. It\u2019s surprisingly easy to revamp your inventory, getting rid of the food you don\u2019t need and replacing it with good-for-you options because there are lots of them\u2013even packaged foods. \u201cNot everything in a package is unhealthy,\u201d says Dawn Jackson Blatner, R.D.N., C.S.S.D<\/a>. \u201cIn fact, many packaged foods are wholesome foods just made convenient.\u201d<\/p>\n The key is to restock your kitchen with nutritious food that you\u2019ll actually eat to save money. According to a 2025 report<\/a> from the US Environmental Protection Agency, wasted food costs American families more than $1,500 a year. In times of food insecurity, you can also help other families by donating unused non-perishables.<\/p>\n To make the process as seamless as possible, we consulted experts and put together this guide on what to keep, what to purge, and what foods to buy that you\u2019ll be able to use in a multitude of healthy meals. This kitchen reboot that will boost your nutrition, save you money, and ensure you\u2019ve got lots of delicious eats handy, all the time!<\/p>\n fcafotodigital – Getty Images<\/p>\n Pantry Foods: What to Remove<\/p>\n First, throw out any open bags or boxes of food that haven\u2019t been eaten in 1 to 2 weeks like bread, crackers, or snacks. Air and moisture has probably affected quality by that time, which can make these foods moldy or stale.<\/p>\n Next, check the dates on all canned goods in your cabinets and toss everything that\u2019s expired. Adhere to specific dates on cans, jars, and packaging for the most accuracy whenever possible. If the date is unclear, here\u2019s how long some common shelf-stable foods stay safe to consume, according to the U.S. Department of Agriculture\u2019s (USDA) Food Safety and Inspection Service<\/a>:<\/p>\n Low-acid canned goods like meat and poultry, stew, soup (except for tomato soup\u2013check your can for the date), pasta, potatoes, corn, carrots, spinach, beans, beets, peas, and pumpkin: 2 to 5 years<\/p>\n Rice and dried pasta: 2 years<\/p>\n High-acid canned goods like juices, vegetables, fruit, pickles and sauerkraut: 12 to 18 months<\/p>\n Home-canned foods: 12 months<\/p>\n If you aren’t sure how long you\u2019ve had a particular item, throw it away to be safe. Also, if you find any can that\u2019s leaking, bulging, or with a dent deep enough to fit your finger in, get rid of it. It could be contaminated with Clostridium botulinum<\/a>, a potentially deadly toxin.<\/p>\n Then, get rid of foods that are generally too unhealthy to be kept if you’re striving for a more nutritious pantry. This includes ultra-processed foods (UPFs) such as cookies, doughnuts, potato chips, soda, and some breakfast cereals and bars. There’s no single definition for UPFs, but Mayo Clinic<\/a> says they typically have these things in common:<\/p>\n Added sugar, salt, oils, fats, stabilizers and preservatives<\/p>\n Additives that imitate the flavor, color or texture of less processed foods<\/p>\n Ingredients not found in nature, like high fructose corn syrup<\/p>\n As Blatner points out, not all packaged food is bad for you, but following the above guidelines is a great way to evaluate whether a food lacks nutritional value.<\/p>\n Pantry Foods: What to Keep\/Buy<\/p>\n Which processed foods are actually OK to keep in your pantry? \u201cNo- or low-sodium beans, lentils and peas are great fiber and protein options that are ready in minutes,\u201d says Sue-Ellen Anderson-Haynes, MS, RDN, CDCES<\/a>, a spokesperson for the Academy of Nutrition and Dietetics and the owner of 360Girls&Women<\/a> and B.E.A.T. Gestational Diabetes<\/a>. \u201cTomato-based pasta sauces that are low in sodium and have no added sugar are also a healthy choice for when you can\u2019t make sauce from scratch.\u201d<\/p>\n Some grains are also smart to prioritize. \u201cA variety including bulgur, quinoa, brown rice, millet, and buckwheat will keep you regular,\u201d says Anderson-Haynes. Blatner also suggests that rolled oats, sprouted whole grain bread (initially sold frozen for freshness) and whole grain pasta are nutritious options.<\/p>\n Here’s a list of pantry foods that our experts recommend for a healthy, cost-efficient, and versatile restock:<\/p>\n No-or low-sodium canned or jarred soups and vegetables<\/p>\n Pasta sauces that are low in sodium and added sugar<\/p>\n Canned or pouched tuna and salmon<\/p>\n Whole grains (like bulgur, quinoa, brown rice, millet, buckwheat, rolled oats, and some crackers)<\/p>\n Dark chocolate chips (for snacking, or with fruit or yogurt)<\/p>\n ilkermetinkursova – Getty Images<\/p>\n Frozen Foods: What to Remove<\/p>\n Begin by checking the dates of any packaged frozen foods. If something is expired (or ultra-processed), you shouldn\u2019t hang on to it.<\/p>\n Then, give special consideration to any meat you have in your freezer. A recent Chinese study<\/a> found that freezing and then thawing meat can cause ice crystals to form and melt, which damages the meat\u2019s muscle cells and destroys its nutritional value so it’s best not to store meat in the freezer for too long. Here’s how long some common meats<\/a> can be safely kept in the freezer:<\/p>\n Throw away any meat that smells rancid or looks discolored, or if you simply can\u2019t remember when you froze it to avoid any foodborne illness.<\/p>\n Frozen Foods: What to Keep\/Buy<\/p>\n Your best bet: fruits and veggies. \u201cFrozen produce is just as nutritious as fresh, and can be more budget-friendly and convenient,\u201d says Marisa Moore, MBA, RDN, LD<\/a>, a nutrition expert in Atlanta. Bagged fruit is especially great\u2014you can thaw it out for a delicious breakfast, or use it to make smoothies. \u201cFrozen cherries, blackberries, raspberries and strawberries are essential to stock up on in winter when they are not in season throughout most of the US,\u201d says Moore.<\/p>\n When it comes to vegetables, Moore has a favorite one. \u201cBecause they\u2019re less commonly found fresh, frozen sweet peas are an excellent option to stock up on for a quick, fiber-rich side dish,\u201d she says. Our experts also recommend frozen veggies like broccoli and spinach, frozen cauliflower rice, and frozen edamame as particularly vitamin-rich choices that go with many meals and recipes. Anderson-Haynes suggests working frozen veggies into homemade soups, stews and chilli, which you can then freeze for quick lunches and dinners.<\/p>\n Plus, the more produce you eat, the lower your chance of catching a virus, research shows<\/a>. \u201cNutrients are needed especially during the winter months when cold and flu season is in full swing,\u201d says Anderson-Haynes. \u201cChoose frozen fruits like berries and pomegranates, and veggies like spinach and butternut squash as these are excellent sources of antioxidants like vitamin C and beta carotene.\u201d<\/p>\n nataistock – Getty Images<\/p>\n Refrigerator Foods: What to Remove<\/p>\n First, know this: Leftovers are dicey. With time, they not only lose freshness, they can potentially cause foodborne illness. Toss any leftovers that have been in the fridge for more than 3 to 4 days, advises the USDA<\/a>. For fresh ingredients like meats and eggs, the USDA has a list<\/a> to help you determine when they should be replaced, although the recommendations are pretty conservative.<\/p>\n Refrigerator Foods: What to Keep\/Buy<\/p>\n First, think about what produce is freshest right now because it may be the most affordable. For instance, in winter, \u201cstock up on fresh seasonal fruits like pears and vegetables like Brussels sprouts,\u201d advises Moore, who also suggests storing walnuts in the fridge for tasty, out-of-the-box protein.<\/p>\n Then, consider replacing higher-fat dairy products with more nutritional alternatives. \u201cHealthy refrigerator staples to have on hand are plant-based yogurt and milk,\u201d says Anderson-Haynes. \u201cGreek yogurt is good for a protein-packed breakfast or snack, or as the base for a variety of smoothies, dips and sauces. Also, tofu or tempeh and veggies like leafy greens can be used to make several meals.\u201d<\/p>\n When planning your weekly menu, focus on lean meats like chicken breast and fatty fish like salmon. Just make sure you cook or freeze them before they go bad. Also, you can almost never go wrong with eggs. \u201cHard-boiled eggs are an excellent, easy-to-store protein source to keep on hand,\u201dMoore adds. \u201cSimply boil a batch at the beginning of the week. Unpeeled, eggs will stay fresh in your refrigerator for up to seven days.\u201d<\/p>\n Lastly, don’t forget about flavor bombs. \u201cSauces and dressings can turn any boring chicken or veggie meal into something special,\u201d says Blatner. \u201cThink ranch dressing, caesar dressing, salsa, teriyaki sauce, buffalo sauce, hummus, chili crisp, pesto, flavored mustards, and mini avocado\/guacamole cups.\u201d Just be mindful of added sugar in condiments and sauces.<\/p>\n What about donating food?<\/p>\n![\"cardboard](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2025\/12\/ab3275ca516e102a9d24e6ece011c95e.jpeg\"\/)
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