Healthy eating can be challenging. To start with, the average person makes 200 food-related choices every day. Consider how many times you think about food in a 24-hour period. When will you eat? What will you eat? How much will you eat? You get the picture. Healthy food options are easier when your environment works with you, and not against you. Learn how to create a healthy kitchen with 6 simple tips.
- Consider your Pantry: Think about meal staples, from pasta and grains to beans and sauces.
- Pull together frequently used recipes and make a list of those nonperishable items that can be kept on hand for quick meals. Stock up when items are on sale. Keep an eye on dates, using up the older items first.
- This Black Bean Quinoa Salad comes together quickly with a trip to the pantry. Spiced with Mexican flavors, the flavorful side dish is also a great vegetarian taco filling.
- Plan Smart Snacks:
- When shopping, keep an eye on ingredient lists and nutrition labels.
In general, look for short ingredient lists, avoiding items high in sugar, salt, and saturated fats. - Watch out for “health halos”: Remember, if something is labeled organic or all natural, that does not mean always mean it is a healthy food option.
- Large family sized bags of chips, crackers and candy often mean multiple servings of that item can be easily consumed. To moderate intake, try pre-portioning snacks into reusable containers or Ziplock snack bags.
- Purchase individual portions of “binge” foods and/or look for healthier options.
- Limiting the number of snack foods in your pantry may help limit overall intake.
- For a great grab-and-go snack, these Peanut Butter and Jelly Muffins offer a great option. At less than 170 calories, each muffin provides 5 grams of protein and 2 grams of fiber.
- When shopping, keep an eye on ingredient lists and nutrition labels.
- Keep a tidy kitchen: People who eat in a cluttered kitchen tend to eat more than those who have an organized space.
- A “chaotic” environment can lead to situations that foster unhealthy eating habits. This is especially true if cookies are left sitting on counter or if there is a dish of candy in plain view.
- Create a calm space to make meals a time to sit down, relax, and concentrate on what you are eating. People who eat slowly and mindfully eat healthier in general.
- Practice meal planning: This will foster healthier food choices along with more efficient and easier food preparation.
- Add this crispy Garlic Parmesan Crusted Chicken to your dinner rotation. This recipe is a simple sheet pan chicken dish that is baked with tender green beans and ripe tomatoes and cooks up in less than an hour. Great for busy weeknights for easy meal prep and clean up. Consider “flipping” ingredients: Instead of having pasta with vegetables, have a plate of vegetables with some pasta. “Flipping” works with all kinds of recipes.
- Try the Flipping Technique: Flip up the proportions of fruits, vegetables and plant-based proteins in your recipes. This can add nutrition to your dish, decreasing calories along the way.
- Try this easy Spaghetti with Roasted Vegetables recipe. Piling on the veggies is a great way to have your spaghetti dinner without any guilt. This low-calorie pasta dish is also low in sodium and is a great source of fiber.
- This Chicken Lentil Stew is a warm, comforting meal made with tender chicken, hearty lentils, and flavorful spices. It’s packed with protein and fiber, making it a great choice for a healthy lunch or dinner. Easy to make in one pot, it’s a simple and satisfying meal the whole family will enjoy.
- Tableware Counts: Did you know that dinner plates have increased in size from about 9 inches in the 1960s to 11 to 12 inches today?
- Try switching out large dinner plates to salad plates and use smaller bowls for portion control.
- And don’t forget the serving pieces – larger serving spoons almost always lead to larger portions.
- Watch liquid calories. People tend to drink less from tall, thinner glasses compared to short, wider glasses.
The New Year is the perfect time to evaluate your food environment. Remember, simple wholesome meals can be prepared without spending hours in the kitchen. Challenge yourself to create a healthy kitchen!
