8 tips for a healthy food foundation
In a food rut? Maybe it's time to update your pantry and get re-energized about nutrition and mealtimes.
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. Clean Up Time. 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? If you can't remember, then it's time to put this on your to-do list. A sparkling clean kitchen helps make it 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. Making it your mission to provide healthier meals and snacks for your family is a great way to be a good role model for your children.