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Here are some additional tips to ensure a healthy pantry this summer:

• Stock up on fiber-rich and whole-grain products, such as rolled oats, quinoa, brown rice, whole-grain pasta and barley. Other great items to keep on hand are low-sodium canned beans, and spices to pack your meals with flavor. Keep a few low-sodium soups like butternut squash or tomato for a quick low-calorie lunch or appetizer prior to dinner.
• When it comes to condiments, the best choices for salad dressings include balsamic vinaigrettes and low-fat natural varieties of ranch dressing. If you are interested in making healthy choices when it comes to condiments, try different mustards. This low-calorie condiment comes in many varieties, such as sweet, spicy, whole-grain, Dijon, yellow and brown.
• You can also use low-sugar or no-added- sugar fruit spreads. Spread two tablespoons of apple butter or pure fruit jams on your whole-wheat toast or muffin.
• Enjoy low-calorie salsas. Try exciting flavors like mango, pineapple, chipotle, fire roasted or salsa verde. Add fresh spices and herbs such as rosemary, thyme, basil, mint and parsley.
• Switch out soy sauce for liquid aminos. It spices up your stir-fry, soups, sushi and even eggs. Be sure to be portion-savvy and use only 2 teaspoons.
• Instead of your unhealthy chip dips, try hummus, which comes in a variety of flavors. You don't even need a chip to dip: try a cucumber stick or grape tomato instead!
• If you're a fan of deli sandwiches, choose organic, nitrate-free deli meat. Make sure the products you choose also contain no fillers, artificial ingredients or sweeteners. The best choice? Go to your deli and order some freshly sliced turkey, which will have the lowest sodium levels and most likely taste better, too! Just make sure to ask for the all-natural, hormone- and nitrate-free variety.
• Trade in your brats or greasy sausages for healthier chicken varieties. Varieties include chicken & apple, artichoke & garlic, portabella mushroom, and many others. Although they are lower calorie choices, you still need to watch the sodium!
• Choose low-fat dairy products. Switch to skim milk, low-fat sour cream, 1/3-less-fat cream cheese and lower fat cheeses. If you're staying away from dairy for any health or personal reasons, opt for almond milk, tofu cream cheese, soy cheese, and vegenaise (instead of mayo).
• Switch out your butter or margarine to healthy natural spreads that taste great, but with no saturated or trans fats!
• Replace iceberg lettuce with better-
  for-you-options including green and red-leaf lettuces, romaine lettuce or baby spinach. Other healthy greens packed with vitamins including A and K include kale, red Swiss chard and arugula.
• Get rid of your regular peanut butter, which is usually filled with sugar or palm oil. Replace it with all-natural, mix-it-yourself choices that contain only peanuts or almond butter. Keep these in the fridge once opened! You can also visit your local health food store and grind your own peanut and almond butter from peanuts or almonds, nothing else!

After the cleaning

Once you've cleaned out your refrigerator, freezer and pantry, keep in mind that anything that's not out-of-date and safe to eat can and should be donated to a local food bank, shelter, church, etc. You can either drop everything off at the location or call for free pick-up.

Carrie Wiatt, MS, is a certified nutritionist, educator, and the founder and president of Diet Designs, a food and nutrition company.