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Sunday, March 19, 2017

A Kitchen Makeover for Healthy Eating

There are so many articles on the internet about updating your kitchen to make it more modern and add more conveniences.  But how can you give your kitchen a makeover for healthier eating?  Since March is National Nutrition Month, the American Academy of Nutrition and Dietetics has many articles on ways we can all eat healthier this month.  So what are the Academy’s recommendations for a kitchen makeover? (Changes are adapted from the article.)

  1. Make a list when going grocery shopping     First – look at what you have on hand.  Then put on your list the fruits, vegetables and other healthy items you and your family need for the week.
  2. Change it Up – Forgo the white bread for some whole wheat bread.  Or buy some whole grain bagel thins such as Thomas’ 100% Whole Wheat Bagel Thins – great for packed lunches.  These bagel thins are 100% whole wheat, have no high fructose corn syrup and provide 5 grams of fiber.  Instead of whole milk, reach for the 2% or 1% milk.  Forgo the toaster strudel options for some whole grain cereal to start your day.
  3.  Calculate how much fruit – if each person in the family is to have 2 pieces of fruit a day, buy 8 pieces of fruit for each day.  Buy a bag of apples, a bag of oranges, to ensure you have enough fruit for each day of the week.  If you are buying “juice” boxes for the kids, make sure you are buying real juice, 100% juice and not flavored sugar water.  Juicy Juice is a good choice.  All their juices are 100% juice, have no added sugar and come in a variety of flavors.
  4. Canned foods can be good foods      So many of my students ask if canned fruits and vegetables are OK to eat.  Yes, they can be just as nutritious.  For fruit, looked for fruit packed in its own juice and not a sugary syrup.  
  5.  Put your healthy food on display – always have a bowl of fresh fruit on the counter.  We have a beautiful silver bowl filled with bananas and other fresh fruit.  So easy to grab a piece of fruit for a snack.  Keep some cut up veggies on a shelf in the refrigerator for kids to grab for a quick snack of veggies with some low fat Ranch dressing.
So look around your kitchen whether you live alone, an empty nester or a family.  How can you makeover your kitchen for healthier eating?

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