PANTRY UPGRADE CHALLENGE: how many of these swaps can you make?
DITCH: chips, crackers, cookies with many ingredients or hydrogenated oils
STOCK: snacks with healthy oils, nuts, & seeds
DITCH: candy, chocolate, cookies, pudding, jello, baked goods, sugary granola bars
STOCK: dried fruit, 70% dark chocolate, cacao nibs, trail mix, natural energy bars
DITCH: microwave popcorn
STOCK: whole kernel or pre-popped popcorn
DITCH: corn, soybean, canola, & vegetable oil
DITCH: margarine
STOCK: butter or coconut oil
DITCH: soda, juice, beverage mixes with lots of added sugar or artificial coloring
STOCK: sparkling water, tea, coconut water, drinks with natural or minimal sugar
DITCH: fake syrup, jelly with lots of added sugar
STOCK: maple syrup, honey, date syrup
DITCH: refined pasta
STOCK: whole grain/pasta from rice, quinoa, beans, lentils, veggies
DITCH: processed peanut butter
STOCK: natural nut butter
DITCH: artificial flavor mixes; anything with MSG
STOCK: spices & herbs
DITCH: dressings & sauces with inflammatory oils
STOCK: dressings with healthy oils, vinegars
DITCH: cereal & granola (esp with added sugar)
STOCK: oats, whole food granola, coconut flakes
DITCH: canned soup & broth with many ingredients, MSG, artificial flavor
STOCK: canned soup & bone broth with whole food ingredients
DITCH: refined bread & bagels
STOCK: sourdough or sprouted bread, rice cakes
DITCH: refined baking flour
STOCK: whole grain, nut, coconut, root flours
DITCH: refined baking sugar
STOCK: honey, maple syrup, dates, coconut sugar
DITCH: baking ingredients & mixes with artificial colors or flavors
STOCK: baking ingredients & mixes with whole food ingredients
DITCH: misc: anything with many ingredients, toxic oils, sugar, flavorings, colors, etc
STOCK: misc: canned fish, olives, beef jerky, tahini, seaweed, superfood powders, etc
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