Freshen up your pantry and plates this spring
Spring is about renewal. What better time of year than to renew and refresh your family’s nutrition habits than right now?
1. Take Inventory. Look at all opened and unopened foods in the refrigerator, freezer and pantry. For unopened jars, cans, and packages, check the freshness date and throw out any old food. Many products that have been opened already, such as ricotta cheese, canned beans, and orange juice, only stay fresh for 7-10 days. Not every spoiled food will smell or look different. When in doubt, throw it out. For more information, check out the consumer education materials at www.FoodSafety.gov.
2. Try New Recipes. Spice things up with a new recipe. It doesn’t have to be fancy or difficult, just changing a few key ingredients, such as adding sundried tomatoes, artichokes, pecans or goat cheese, may be all that’s needed to awaken the senses.
3. Try New Foods. Has your family tried jicama, carambola (or starfruit), tomatillos, pepitos or quinoa? Popular in the tropics, Asia, and Latin America, these foods can make it fun to eat healthy.
4. Create a Shopping List. Plan ahead and go grocery shopping just once a week! Yes, that’s what I said. Pick one day to select recipes and create a grocery list for the entire week. Categorize the foods according to layout of your store and shop the perimeter first: Produce, Meat, Milk, Eggs, and then stock up on the packaged food in the center of the store (cereal, rice, pasta, beans, etc). Being organized will save you time and money to better enjoy…cooking!
5. Buy Local. Check out the local Farmer’s Market for fresh, locally grow produce and other products. Most often, these foods cost less and are fresher than produce at grocery stores because they don’t need to travel far. Though, many grocery stores also sell local farm fresh products now.
6. Spring Cleaning. When was the last time you thoroughly cleaned your kitchen? I’m talking wiping behind and underneath the appliances? Wiped out the refrigerator drawers? Dusted the cabinets? Leap into Spring with a sparkling clean kitchen and help make kitchen a pleasant place to gather.
7. Create Goals. Do you want to lose your baby weight? Prevent your older child from gaining too much weight? Get them (and your husband!) to eat vegetables? Drink less soda or switch to water? Pick an attainable goal and set small milestones to help you achieve it.
8. Take Action. Don’t just talk the talk, but walk the walk. Quite literally. You’re already taking the first step by your commitment to Baby Boot Camp. Now, stick to providing healthier meals and snacks for your family and be a good role model for your children.
Carrie Zisman, MS,RD, a Registered Dietitian and new mom, is in private practice in Bethesda, MD. For appointments, call 240.277.6642 or email carriezisman@hotmail.com. Ask about the Baby Boot Camp special!