Nutrition Articles

Is Your Kitchen Due for a Makeover?

Clean up your Kitchen to Straighten Your Diet

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In With The Good, Out With The Bad
Food substitution and sifting is the name of the kitchen makeover game.

  • Throw out: Thick dressings, creamers, chips, dips, soda, pudding and just say no to Twinkies!
  • Keep: Vinaigrettes, spinach, nuts, tomatoes, oatmeal, carrots, salsa, yogurt, natural applesauce.
  • Take a close look at the calories on your condiment shelf. Mustard can be a low-calorie, tasty alternative to mayonnaise; barbecue is a nice substitute for sweet and sour; soy sauce and teriyaki sauce are loaded with sodium, an oyster sauce or some spicy mustards may be a better choice; hot sauces are usually low in calories and can spice up just about anything.
  • Pay particular attention to carbohydrates. Whenever you see refined products like white rice, white pasta, plain bagels or white bread, replace them with more natural choices, like whole grain (brown) rice, whole wheat pasta or whole grain bread.
  • Load up your kitchen with as many Super Foods as you possibly can. Click here to learn more about these nutrient-packed powerhouses.
  • Have a can of nonstick cooking spray on hand. Use instead of higher calorie oils or butter.
  • Load up on fresh produce. Canned and frozen varieties can keep well and be nearly as nutritious as fresh, if not packed in syrup. But they also often come with a lot of sodium, and anytime you eat fresh, you know you’re doing well.

Special Item Checklist
Beyond the fridge and the pantry, a healthy kitchen involves a number of other items and a lot of smart organization. See how many of these you have right now, and then see how you can slowly add more over time.

  • Picture of your goal on the fridge
  • Healthy cookbooks
  • Very visible grocery list
  • Coupon envelope or storage system
  • NO pizza coupons
  • Cutting board
  • Easy-to-read and categorized recipe box or book
  • Full set of measuring cups and spoons
  • NO television in the kitchen or eating area (distractions can cause overeating)
  • Usable kitchen table – free of clutter, bills, bookbags and projects
  • Spice rack and spices
  • Water bottles (preferably reusable ones) in the fridge
  • Water filter
  • Snack bowl on the counter, for all of those fresh fruits and healthy snacks you’ll have
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About The Author

Mike Kramer Mike Kramer
As a writer and artist, Mike has witnessed countless motivational stories and techniques. See all of Mike's articles.

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