Nutrition

Pantry Essentials

FROM A NUTRITIONIST

Written by Amy Wearne | Photo by Katya Higgins

Can you relate to this scenario?

It’s a Wednesday and you just got home from work. Your kids are impatiently waiting for you (and dare I say spouse, too), you have a birthday party at 7pm, and you haven’t given dinner an ounce of thought.

These busy summer nights aren’t helping you achieve your nutrition and fitness goals, are they?! AIM Nutrition can help!

If you’re rallying home only to turn right around and leave again, you’re most likely not going to commit to preparing a Julia Child dinner for the family. Realistically, you’re searching for the quickest, easiest way to feed your humans and yourself before heading back out the door… This is exactly why it’s so important to set up your food environment for success. Controlling our environment makes decisions easier so we do not have to rely on willpower.

Here are 3 simple steps for setting up a successful food environment.

Step #1: Stop buying foods you don’t want to eat Step #2: Move or Remove tempting foods out of eyesight Step #3: Stock your kitchen with foods you do want to eat

When we stop buying the foods that we’re trying to avoid, we save ourselves the willpower required to abstain from eating those foods. Realistically, when you’re tired or short on time, you’re naturally going to search for the easiest option. Eliminate unsupportive foods from the grocery list and save yourself the stress (and calories) from eating them!

FATS: Sardines Guacamole Cups Hummus Cups Nut Butters Nuts & Seeds Avocados Light Mayo Olive Oil Cheese

SNACKS:

Dried Fruit RX Bars Rice Cakes Protein Powder Hard Boiled Eggs Deli Meat String Cheese Nuts

FRUITS:

Berries Tomatoes Plums Bananas Peaches Pineapple Apples

GRAINS:

Lentils Quinoa Rice Packets Tortillas Banza Noodles Sourdough Bread English Muffins Granola As for those red light foods that you already have in the house… Remember this motto: we eat what we see, not what we don’t.

Examine the counters. Are there tempting treats clearly visible? Limit how many times you have to flex your willpower muscle by moving the treats out of eyesight.

Open your fridge. Which foods do you see first? Do you see foods that fit within your nutrition plan or ones that you struggle to eat in moderation?

The goal is to make the healthiest choice also be the easiest choice.

Now check out your pantry. The same tips apply here. What do you immediately see? Make the first foods you see also be the ones that align with your nutrition plan.

Have kids? Try setting up a designated “kids’ cupboard” that’s off-limits to you. Make it somewhere that requires time and effort to access – which gives you time and space to think before grabbing your kids’ treat.

Now that you’ve set up your kitchen for success, it’s time to tackle filling it with supportive foods. Check out the sidebar below with tons of macro-friendly foods we recommend you stock up on!

Amy Wearne is the founder and head coach of AIM Nutrition Coaching and the owner of Wildland CrossFit.

PROTEIN: Lean Options Canned Tuna Chicken Breast Rotisserie Chicken Deli Meat Bone Broth Canned Chicken Canadian Bacon Salmon

VEGGIES: Brussel Sprouts Cauliflower Rice Broccoli Asparagus Cucumbers Zucchini Peppers Carrots