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Bob's Healthful Kitchen and Pantry: What's In It?

Set Up a No-Fail Environment!

Support your ongoing success!

I'm SO glad that I learned the skills of setting up my environment (home, work, and on-the-go) to support my success, and learning how to fix quick and delicious meals and snacks in the midst of a busy day. 

Busy schedules create a need for quick and easy meals. Fatigue, stress, and special events can threaten to overwhelm our intentions about eating sensibly. Planning is the key, but it is easy to forget as pressures mount. A few moments of planning will reduce last-minute stress and confusion and save approximately 15 percent on food costs!

I eat all of my meals and snacks for about $10.50/day. Planning ahead does not mean you have to plan every detail. Merely decide when you will plan your meals each week, leaving allowance for changes.

MY ESSENTIAL AWARENESS:  IN house, IN sight, IN mind, IN MOUTH!  I keep the refrigerator and cupboards stocked with LOTS of healthful foods.

To help me permanently achieve a healthier weight and keep it off, I learned to apply a foundation food plan—one that taught me reasonable portion sizes, and practical ways to apply the plan using delicious recipes.

I was amazed I could eat such yummy food for breakfast, lunch, dinner, and snacks and still achieve a healthier weight. I did not feel deprived and actually enjoyed myself. It was fun to learn about healthful kitchen management skills and ways to set up my environment to support my success.

I planned menus for the first 7 months, and my mother helped me learn how to cook. I am so glad I spent the time learning these skills because this is the eating program I still follow for over 44 years later. If I hadn’t learned about all of these things, I would have gained all of the weight back and my health would have dramatically declined. Many of the tools, tips and ideas that I have learned are shared in the my web site and in the resources I share.

Below I share pictures of foods that I keep in my kitchen and pantry.

If you came over to my house you would see that I LOVE TO EAT!

 I take the Boy Scout motto to heart: Be Prepared!

(Click on the thumbnail to see a larger picture)

Enjoy Sumptious Vegetables and Fruits On the Go!

Busy lives can benefit from food that's nutritious, yet easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

Celebrate the Wonderful Colors and Flavors

Veggies and fruits come in terrific colors and flavors, but their real beauty lies in what's inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.


New Varities

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients and phytochemicals, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

Celebrate the Colors of Life

Widen your perspective and experience. Try them all!

Bob eats 16 - 18 servings of fruits and veggies every day. I love them. Check out my meal and snack recipes to see how I do it.

It's the Berries--Full of Antioxidents and Phytochemicals...and Taste!

"Just like rust on a car, oxidation can cause damage to cells and may contribute to aging," states the American Dietetic Association. Antioxidants may help increase our immune function and protect against cancer and heart disease. They function by neutralizing the damaging effects of "free radicals" that form during cell metabolism as oxygen is burned.

Oh...Fruit...Yum, Yum!

So many delicious little time...

Look How Beautiful

See how nature blesses us with her lovely and diverse creations.

Oh...So Many Varities!

The earth brings forth her fruits and blesses us with abundance.

Extrodinary Colors and Shapes of Life

Try a new veggie or fruit every month.

Oh Baby...

Bok choy!

I have spices arranged in rows alphabetically.

I use lots of different seasonings in cooking up many delicious meals and snacks. Arranging spices this way made it very easy to find them when needed.

The kitchen pantry left side

See the Healthy Foods Shopping Guide for ideas

The kitchen pantry right side

See the Healthy Foods Shopping Guide for ideas

Here's the bean drawer

I have a variety of dried beans in covered containers. I take them from this drawer and soak them in a bowl in the kitchen sink which is near by, rinse and drain them, and then boil them up. I also have a selection of canned beans and chili in the cupboards and basement for quick meals.

Here's the refrigerator freezer

See the Healthy Foods Shopping Guide for ideas

Here's an overview of the refrigerator

You'll see oodles of sumptions foods. See the Healthy Foods Shopping Guide for ideas. The large white containers are filled with yogurt, cleaned blueberries, cut up watermelon, left over pasta salad and steamed veggies. The bottom drawers are filled with veggies and fruits.

The refrigerator healthier protein drawer

Here you'll discover marinated tofu, tempeh, lowfat turkey kliebasa sausage, Veggie (soy) Shredds Parmeasan and Romano shredded cheese, and other cheeses. Check out the Healthy Foods Shopping Guide for other ideas.

The refrigerator door

Here you'll find many flavored vinegars, salad dressings, healthy oils, mustards and other condiments, and fruit juices. See the Healthy Foods Shopping Guide for additional ideas

The basement pantry

You'll find a variety of bulk goods. I also have a variety of canned and bulk goods in the basement. The two big white boxes are 25 pounds of Bowyer Farm jumbo prunes! I have 3 every morning. Boy, are they good! I also have orange essence prunes as well.

The basement pantry

Canned fruits, beans, chilis, and spices

Hope Warshaw: How I Eat Healthy--Stocking up

Explore Healthier Commercially Available Foods: Healthier Food Shopping Guide 2013.pdf

Fruits and Veggies Help You Manage Weight.pdf

                                                                            Here's a list of what I have in my kitchen and pantry:

To print off a PDF version, click here: Bob's Healthy Kitchen1.pdf

Link to Bob's Healthy Pantry, Part 2

Once your pantry is set up you can make tons of wonderful foods!

The Garden GrocerySee a Wonderful PDF or PowerPoint show by University of Nebraska-Lincoln Extension Amy Peterson, MS, RD, and Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension at  To discover terrific resources and tips explore:

Introducing the next generation of 5 A Day!

The CDC has updated its fruits and vegetables Web site to reflect the new Fruits & Veggies-More Matters TM campaign, which takes the place of the 5 A Day program. Visit the  Web site to get tools and information to help you eat more fruits and vegetables each day!

To help you do just that, the CDC and the Produce for Better Health Foundation (PBH), have partnered with many other organizations to launch a new public health initiative Fruits & Veggies-More Matters.TM

The new site offers the following:

  • A calculator to find out how many fruits and vegetables you need each day, based on your daily calories needs
  • Tips on how to include fruits and vegetables in your daily diet
  • Information on exciting new fruits and vegetables to try
  • Delicious recipes and much more!

CDC Fruit & Veggies site


Fruit and Vegetable Benefits
Explores how they contribute towards our lasting friskiness.

Go exploring every month.

What Counts as a Cup?

TipsDiscover practical and delicious ways to add into your life.


fruits & veggies more mattersFruits & Veggies Matter_ Fruit & Vegetable of the Month.pdf

             Copyright © 2001-2018 Bob Wilson BS, DTR  All Right Reserved. Articles are for personal use only. Please request permission for other uses. Thanks!