Pantry Raid: 11 Healthy Food Swaps

Whole Grains

Stock up on: Hearty whole grains
Toss: White rice

During processing, white rice is stripped of up to 90 percent of its B vitamins, 60 percent of its iron, and most of its fiber and essential fatty acids, Zuckerbrot says. Eating whole grains will provide you with as much as 8 grams of fiber per serving and can reduce your risk for heart disease by roughly 20 percent. Bust out of the brown rice rut with bulgur, wheat berries, and farro. Cook these grains as you would rice (simmer, covered, over low heat) and add them to soups, salads, and stir-fries.

Store It Right
Make a clean sweep. Wipe or rinse cans, jars, and bottles to reduce the chance of harmful bacteria sneaking into your food. (Only about one-third of us do so, according to Joan Salge Blake, RD, professor of nutrition at Boston University.) If a can has dents, cracks, or a bulging lid, throw it out.