Everybody loves a makeover, right? And as we settle into Fall, your pantry should be no exception. Can't you hear it begging you? "Fill me with healthy, delicious foods! Please, please, please!"

Let's give your pantry what it's asking for. Here are some simple guidelines for what to keep, and what to toss, in your pantry.

What to Keep

Here's the simple rule: Eat foods with ingredients you can pronounce. Eat food that looks like real food.

To make it easy, here are some healthy suggestions for your pantry...

• Whole Grains: brown rice, quinoa, millet, buckwheat, oats
• Beans: lentils, pinto, black, chick pea, adzuki
• Snacks: Lara Bars, Go Raw Trek Mex from Trader Joe's, Mary's Gone Crackers Flax Crackers, dried goji berries, Garden of Eatin' Blue Corn Chips, organic dark chocolate
• Soups: Shelton's Turkey Chili, Amy's Butternut Squash
• Condiments: Wheat-free Tamari, extra virgin olive oil, sesame oil, dried spices, coconut oil, Amy's Green Garlic dressing, Bragg's Amino Acids (tastes like soy sauce), or Ume Plum Vinegar (YUM).

Just an FYI, in my pantry, I fill Mason jars with bulk beans, nuts, seeds, dried fruit, grains, and spices. It's awesome because I always have exactly what I need on hand, and buying in bulk makes it much cheaper.

What to Toss

Simple guidelines here, too: toss anything that has partially hydrogenated oil (be sure to read labels!), high fructose corn syrup, refined sugar, white flour, or an ingredient list a mile long.

Not sure if a food falls into this category? Here's a simple test -if the food in question is heavily advertised, it's probably in the toss pile. You don't see a lot of advertising dollars spent on broccoli and quinoa, but there are some serious bucks behind most processed foods.

BONUS Food Focus: Top Five Freezer Foods

We've given so much attention to the pantry; our freezers are starting to feel left out! Frozen foods are another great way to keep high-quality meals and snacks on hand. Here are my five favs:

1. Edamame - these delicious baby soybeans are ready in a snap, great with Celtic Seal Salt and fun to eat
2. Organic Frozen Veggies - make a fabulous stir-fry on the fly
3. Organic Frozen Fruit-a major staple in my freezer. My husband and I buy blueberries, raspberries, strawberries and mango from Trader Joe's and use them daily in our smoothies
4. Amy's Frozen Entrees and Burritos - almost like mom used to make. These are amazing--a total 'go to' when we don't feel like cooking. And it's darn good!
5. Rice Expressions Frozen Original Brown Rice - individually portioned brown rice in 3 minutes

So, there--my friends--is your crash course in parching your pantry of the crap. Use these guidelines to help you start creating your healthy kitchen.

Enjoy your pantry raid, and remember to STEP AWAY from the Pop Tarts and Coco Puffs. You'll thank me one day.

P.S. If you want some great tips on eating healthy for the holidays, you should join me for my 'Staying at the top of your Game During the Holidays' group talk at Holistic Fitness on Thursday, November 12th. Hint: there will be food! Just email me at melissa@foxhealthcoaching.com for more information.