Summer is a great time to clean out your pantry and restock your shelves. And while it might seem like a daunting task, trashing the old and unhealthy and bringing in the new and nutritious is not that hard. It just takes a good shopping list and about one to two hours at a high quality supermarket with a variety of brands, says nutritionist Jenny Flora of Canyon Ranch Health Resort, who recently talked healthy pantries with That's Fit.

That's Fit: What does a pantry say about a person?

Flora: Your pantry says a lot about you. If you are choosing higher quality carbohydrates, fruit, breads and cereals, those foods that are minimally processed (the fiber intact), then they will have a less dramatic effect on blood sugar as opposed to those which are highly processed with all the fiber, and in many cases, the protein removed. This is about mostly shopping on the outer corridor of the supermarket, choosing more fresh foods and shopping in the natural foods/organic section. If you are filling up your refrigerator and downsizing the dry storage, you're doing a better job than most families.

That's Fit: How can a pantry make or break a diet?

Flora: Shopping for snack foods that are high in unhealthy fats can add hundreds of calories a day to your diet. High fat foods such as chips, candy, cookies and cakes are not only high in calories (we call them dense-calorie foods) but also can have a detrimental effect on blood sugar and insulin levels, promoting fat storage rather than fat burn.

That's Fit: Is it fair to say that the majority of pantries need an overhaul?

Flora: Yes, I would say the awareness is there, but how to go about it is the challenge.

That's Fit: So, help us out -- what standard pantry items should we ditch?

Flora: The most unhealthy processed foods are those with partially hydrogenated oil or high fructose corn syrup. I would also toss those foods with a lot of ingredients that are hard to pronounce. Choose butter over margarine, homemade muffins and breakfast pancakes/waffles over instant and packaged goods. Try making steel cut oats (instead of instant oats) ahead of time and store in the refrigerator. You can then warm them up in the microwave.

That's Fit: What basics should we buy for quick and healthy meal-making?

Flora: There are a few foods which can translate to many different kinds of meals -- whole grains such as brown rice, bulgur and whole wheat couscous (brown rice can be cooked ahead of time and stored in the refrigerator, bulgur and couscous only take a few minutes to prepare) and multi-grain pasta (can be cooked ahead and stored in the refrigerator). Canned beans and tetra packs of chicken stock are easy to keep in dry storage. Precooked eggs, fish and chicken can come together as a quick meal with whole wheat or corn tortillas, grated cheese and cut up vegetables. We call these grab and eat ideas.

That's Fit: What nutritious snacks should we pack in our cupboards?

Flora: Nuts and dried fruit, organic energy bars, whole grain crackers and cereals.

That's Fit: Any tips for rebuilding on the cheap?

Flora: Some specialty markets such as Trader Joes, Sunflower and Sprouts have great prices with a healthier bent.

That's Fit: Why is summer a great time to restock our shelves?

Flora: We are always more motivated to eat healthier in the summer, trying to shed those winter pounds. It's a great time to take advantage of the desire to eat healthier. All the summer fruits are available as well.

That's Fit: What summer goods can help us fit into our favorite swimsuits?

Flora: Any foods that are low-glycemic (carbohydrates that have a minimal effect on blood sugar) and low calorie dense foods such as berries, whole grains, all types of non-starchy vegetables, low-fat organic yogurt and Kefir, lentils and beans, foods with a high amount of fiber and low in fat.

That's Fit: What else should we know about building a perfectly healthy pantry?

Flora: It's actually pretty simple -- build your pantry with more whole foods and less processed foods.