After becoming sick in 2010. I thought I was eating healthy but realized I was just eating garbage. My pantry got a good cleaning and I threw out all of the packaged and processed food. This is when I started eating real whole foods and taking better care of my body.
Nutrition really does start in the kitchen. Well, essentially, it starts with our minds and what we choose to buy or put in our mouths. I’m excited to share some things with you on creating a healthy kitchen. These have helped me change what I eat and what I feed my family.
What Makes a Healthy Kitchen
A healthy kitchen starts with whole foods – real foods. You don’t have to go out and literally remove everything you have in your fridge or pantry. You can, if you want to (and have the means), but I would take baby steps. For instance, if you are used to buying packaged foods, you will go through a major detox. You will experience this if you eat a lot of sugar. The detox or the herxheimer reaction symptoms can be a little rough, so slow and steady will win the race. These reactions might be a headache, chills, flu-like symptoms, aches, etc. I don’t want you to give up haha.
Start slow. Identify a few things you can give up. For instance, if you drink soda every day, potato chips, eat fast food, ice cream and candy bars – let’s back down your sodas first. If you drink one a day, then drink one every other day. If you have to do 1 1/2 every other day and just start backing down the doses, that works too. I have found that if you start slow, you will be more successful at not returning to them. I for one, used to drink three Pepsis a day. My job provided all kinds of different sodas and I dove right in. I quit drinking soda16-18 years ago and I’ve never picked up another one.
This will help you get started with a healthy kitchen. Here are a few examples:
- Remove packaged/boxed foods
- Get rid of all the white sugar
- Throw away any unbleached flour
- Ditch the sodas and sugary drinks
- Toss any condiments/sauces with unfamiliar ingredients
- Toxic kitchen utensils and cooking equipment
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Tips On How To Read Food Labels
There are a lot of “healthy” packaged foods out there that are really hidden with bad ingredients. I started reading labels back in 2010 while I was healing from my surgery (had a hysterectomy at age 40). Once you start seeing what’s really in our food, you begin to think. You think about what you are putting in your body. Honestly, I got mad. I was mad at the food industry. They market these amazing products and then stuff a bunch of junk and chemicals into our bodies. It’s not right that they are doing this to us.
Also, the list of ingredients in their order is very important. What is at the beginning of the list is what is the most used in the food product. It’s done by weight.
Here are just a few bad ingredients to look for:
- Look for the words “natural” or natural flavors”
- High Fructose Syrup
- Soybean and any type of bad oil(vegetable, canola, cottonseed, sunflower, safflower, corn, rice bran)
- Enriched Flour
- BHT (Butylated Hydroxytoluene) – used to prevent oxidation in food
- Colors/Food Dyes
- The words “artificial” or “coloring”
- Sugar
- Glucose or Tapioca Syrup
- MSG – food enhancer
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Exciting News
On January 7, 2026, Robert F Kennedy, Jr. announced the new food pyramid here in the United States. These eating guidelines are in effect from 2025-2030. I’ve been sharing about eating real food for well over a decade. He’s flipped the pyramid and removed all the bad stuff. I’m excited to share about all this with you below. We’ve been lied to for years on that we should be eating low-fat foods and avoiding fats. He even stated that we should be eating a nutrient dense diet. YES, I’ve been sharing about this for years as well.
The message is simple: eat real food. According to both secretaries, Robert F. Kennedy, Jr. (U.S. Department of Health and Human Services) and Brooke L. Rollins (U.S. Department of Agriculture), they stated this:
To Make America Healthy Again, we must return to the basics. American households must prioritize diets built on whole, nutrient-dense foods-protein, dairy, vegetables, fruits, healthy fats, and whole grains. Paired with a dramatic reduction in highly processed foods laden with refined carbohydrates, added sugars, excess sodium, unhealthy fats, and chemical additives, this approach can change the health trajectory for so many Americans.
How To Make a Healthy Kitchen
Here are a few of my tips that have helped me change up my kitchen and pantry. My goal is to eat about 80/20 clean. It’s just not realistic to eat totally clean and healthy all the time, especially when you are traveling or going out to dinner. I sometimes will eat before I go somewhere (depending on if I’m meeting a group of people for dinner or something). I’ll say, “I had a late lunch, I’m not that hungry”, if someone asks. I always give myself grace with that 20% though because you still need to go out and enjoy yourself every now and then. I know that I’ll return to my healthy eating habits when I get back home. The most important thing I’ve learned is to be mindful of what I’m eating and not let food consume me. Even when I do eat out, I still aim for the healthiest item on the menu.
1. BUY IN BULK
This has really helped me stay on track with what comes in and out of my kitchen. Most of my bulk items are kept in clear glass jars. This setup makes it easy for me to see when I’m getting low. Alternatively, it also helps me know when to re-order that item. So, what do I buy in bulk? Here are some sample ideas of what I keep on hand at all times:
- Mineral Salt
- Coconut Sugar
- Chia Seeds
- Assrowroot Powder
- Baking Soda
- Baking Powder
- Cinnamon Sticks
- Raw Local Honey
- Maple Syrup
- Active Yeast
- Wheat-berries – receive 15% off
- Sundried Tomatoes
- Ground Flaxmeal
- Dried Beans
- Elderberries
- Chocolate Chips(without the white sugar)
- Coconut Flakes
- Oats – receive 20% off
CLICK BELOW TO SEE WHERE I BUY MY PANTRY GOODS:
Where I Buy Most of My Bulk Items
Write a list of what you and your family like or what you think you’ll use on a regular basis. This will allow you to not “overbuy” things. Like I said above, start out slow. It took me two years to buy all of the glass jars haha. Every week, I’d go to thrift stores or HomeGoods and pick up clear glass jars. They don’t have to all match either. I like the look of all the different styles.
2. More Fruits and Vegetables
I am a meat-eater and love protein, but I also love my fruits and veggies. I have an organic garden where I grow what I can. I’ll also support other local farms throughout the year. Our diets are lacking fruits and vegetables, which contain vital nutrients, as well as, fiber. I try to only buy what we will use for the week. Because our soils are so depleted, I’m also particular where I buy my fruits and vegetables. I shop at local organic markets or farmers for in-season items.
3. Purchase Whole Grains
This has been a game-changer for me. I started buying most of my grains in bulk back in 2011. Therefore, I grind my own flour, make my own cornmeal and keep oats on hand year-round. I buy mostly in 6-gallon buckets (or bags) and store them in our pantry. It’s really nice to have my necessities on hand at all times. I’m a co-op leader for Bread Becker’s for my town. We only order a few times a year and I always tend to run out before our next order cycle. In that case, here are some wonderful farmers that I trust. No glyphosate, herbicides, chemicals, etc. I purchase most of my grains from HERE and HERE.
4. Include More Fats
Adding more “good” fats into our diet is key. Healthy fats are plentiful in many whole foods, such as meats, poultry, eggs, omega-3-rich seafood, nuts, seeds, full-fat dairy, olives, and avocados. I use Olive Oil for salads and Butter for cooking. Get rid of those trans fats that are wreaking havoc on our bodies. We also love eating avocados for breakfast or I make my own Guacamole. Another good fat I use in both cooking and baking is Coconut Oil and Beef Tallow.
5. Eat More Protein
| Protein and vegetables form the foundation of real food meals. Together, they support muscle health, metabolic function, gut health, and stable energy while naturally crowding out highly processed foods. Know your source of where your meat comes from. Search for local grass-fed, grass-finished meats (or raise your own). Get with a friend or family member that has land and see if they will let you keep a cow on their property. You can share the meat with them and they will get their grass mowed. There’s a lot of different ways to obtain eating clean meat. Search on the internet or join some homestead groups on Facebook. Consume a variety of protein foods from animal sources, including raw-milk, eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, and seeds. Swap deep-fried cooking methods with baked, broiled, roasted, stir-fried, or grilled cooking methods. Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives. Flavor with salt, spices, and herbs. My favorite place to buy protein is U.S. Wellness Meats (receive 15% off your first order). I like that you don’t have to subscribe to a “box” every month. All grass-fed, grass-finished and includes, chicken, beef, pork, seafood and game meat like elk and bison. They also carry organ meats and fats. *Protein serving suggested goals: 1.2-1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements. |
Our nation is finding its footing again, moving past decades of unhealthy eating and rebuilding a food culture rooted in health, science, transparency, and personal responsibility.
6. Use Vitamins and Boost Your Immune System
I’m not a believer in taking 10+ supplements a day. I try to eat a clean and healthy diet. However, it’s just not possible to get all of my daily requirements by food. I by nature am a preventative person. My husband and I take high-quality vitamins every day. These are meant to “supplement” not rely on them for life. It may take a few months to restore your levels (if you are going through an illness or health season), but with a good diet, you should be able to just use the list below on a daily basis. I keep mine in a pill-pack holder labeled Monday-Sunday. This helps me to remember haha to take them daily. Here’s my arsenal for good health:
- Vitamin C, D
- Fish Oil
- Magnesium Threonate
- Calcium
- Electrolytes
- Elderberry Syrup (I’ll take this quarterly/seasonally)
I buy from an online company that has pharmaceutical grade supplements (receive 10% off, no code needed). You can also shop my favorite items on AMAZON. You’ll find categories for books, health & wellness, kitchen, pantry goods, home building supplies, and more!
7. Essential Cooking Utensils and Equipment
This one took me a while to change everything out. When I became married In 1995, I was all about Pampered Chef and their functional products. They are awesome, however, most of their gadgets are made from plastic. I slowly started getting rid of them and have replaced mine with wood utensils, glass, stainless steel, cast iron, dutch-ovens, etc. My most important thing I wanted to remove was all the chemicals and toxins that are in our cooking equipment. This is to include PFAS (also known as forever chemicals), PFOA, lead, or cadmium. By removing these from our kitchen, it is better for your health and the environment. Here are some of my favorites:
- Slow-Cooker
- Electric Skillet
- Casserole Dish
- Food Processor – comes with a glass and stainless steel bowl
- Skillets
- Dutch-Oven
8. Maintain Healthy Hygiene
When you cook and bake all the time, you want to make sure your kitchen stays not only clean but you want your counter tops to be healthy. Harsh chemicals will leach into your food, especially if you are like me and roll dough a lot on the counters. I finally found a wonderful and like- minded company that I use now for my kitchen. I also use all of their laundry products as well. Check out Truly Free. They really are a great company and care about what we are using in our homes.
9. Water Matters
We used to be a a “bottled water” family. After learning about all the chemicals that are in the plastic and what it does to our bodies, I started researching on what we could drink. I used to order cases of glass bottled water from a local health food store. Well, that was getting expensive so I nixed that. In 2024, I found this amazing and affordable water machine that removes all the things – AquaTru Countertop and Under Sink purifiers are certified to NSF standards to remove 84 contaminants, including arsenic, lead, PFAS (PFOA and PFOS), chlorine, fluoride, nitrates, nitrites, glyphosate, and many more. That’s so huge considering that our water is so contaminated. Just one set of filters in their AquaTru countertop purifiers replaces the equivalent of 4,500 single-use plastic water bottles.
My husband and I have the countertop carafe model. It’s perfect for the two of us to drink daily. I also use it in all my baking. Learn all about AquaTru here.
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I hope these tips help you feel inspired to get your kitchen healthy. Clean out your pantry and start stocking it with wholesome foods, that’s a good place to start. If you ever have any questions or need some encouragement, feel free to email me at [email protected].
UPDATE: This post was originally written back in January of 2022. I’m updating it on January 7, 2026 so we can document this exciting moment on our new food pyramid.
Resources
Beal T, Manohar S, Miachon L, Fanzo J. Nutrient-dense foods and diverse diets are important for ensuring adequate nutrition across the life course. Proc Natl Acad Sci U S A. 2024 Dec 10;121(50):e2319007121. doi: 10.1073/pnas.2319007121. Epub 2024 Dec 2. Erratum in: Proc Natl Acad Sci U S A. 2025 Jul 22;122(29):e2516301122. doi: 10.1073/pnas.2516301122. PMID: 39621916; PMCID: PMC11648672.
Sozańska B. Raw Cow’s Milk and Its Protective Effect on Allergies and Asthma. Nutrients. 2019 Feb 22;11(2):469. doi: 10.3390/nu11020469. PMID: 30813365; PMCID: PMC6413174.
https://cdn.realfood.gov/Scientific%20Report.pdf
https://cdn.realfood.gov/DGA.pdf
Li S, Oliva P, Zhang L, Goodrich JA, McConnell R, Conti DV, Chatzi L, Aung M. Associations between per-and polyfluoroalkyl substances (PFAS) and county-level cancer incidence between 2016 and 2021 and incident cancer burden attributable to PFAS in drinking water in the United States. J Expo Sci Environ Epidemiol. 2025 May;35(3):425-436. doi: 10.1038/s41370-024-00742-2. Epub 2025 Jan 9. PMID: 39789195; PMCID: PMC12069088.
De Matteis S, Ronsmans S, Nemery B. Respiratory Health Effects of Exposure to Cleaning Products. Clin Chest Med. 2020 Dec;41(4):641-650. doi: 10.1016/j.ccm.2020.08.010. PMID: 33153684.
https://www.hhs.gov/press-room/historic-reset-federal-nutrition-policy.html
Medical Disclaimer:
The content on our website is for informational and educational purposes only. It is not intended to provide medical advice. It is also not intended to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Wendy Walker, NTP (Little House Simple Living) and the publisher of this content do not take responsibility. This applies to any health consequences that might occur. It applies to any person reading or following the information in this educational content. All viewers of this content should consult their physicians. This is especially true for those taking prescription or over-the-counter medications. They should do this before beginning any nutrition, supplement or lifestyle program.
Wendy Lea Walker, NTP
Nutritional Therapy Practitioner
This is for sure a post that I will be referring back to again and again. Also, I am having a small love affair with your pantry. That is gorgeous.
This is inspiring! I’ve started getting the clear glass for storage and seeing yours makes me want to continue that effort! I also love the ladder. We have an old house with a tall pantry and I’m always struggling to get to the top!
Really great post on some east steps to create a healthy kitchen. I have to admit, I was admiring your dreamy kitchen! I love the ladder to the shelves and those amazing drawers for your bulk storge.
Your kitchen is a dream, and those glass jars you’ve got are absolute goals. Wonderful tips, thank you for sharing! I love the pull out drawer you’ve got for your grains. Tucking that idea away for future kitchen ideas 😉
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