By Katia Mashni, MPH, RDN
We often start out our new year with some kind of a resolution that will improve our health. It may be cutting down on sugar, working out more, eating out less, preparing healthier dishes; etc. The problem is we often find ourselves struggling with maintaining our change long term! Why? There are several reasons but “your environment” is on top of that list. Unfortunately, we cannot control a lot of things around us but we can definitely control what is in our home, specifically our kitchen!
To avoid setbacks you need to clean up your kitchen!
Stack Your PANTRY with these items:
- Extra virgin olive oil
- Balsamic Vinegar
- Raw nuts like walnuts, almonds, pistachios
- Soy or nut butter, tahini (sesame seed paste)
- Organic Honey
- Dried fruits – dates, raisins
- Beans (low salt) or Dry
- Tuna/ Sardines
- Quinoa, brown rice
- Chia seeds, flax seeds
- Rolled Oats
- Low-sodium broth
- Rice cakes
- Popcorn
- Spices
- Herbal Teas
- Your favorite fruits & vegetables
- Greens – washed and ready to use like kale, spring mix, spinach, arugula, etc.
- Lemon – (Tip: squeeze lemon ahead of time and put it in a small container to use it on salads for dressing or in green smoothies)
- Low-fat greek yogurt
- Fat-free or 1% milk OR unsweetened soy milk
- Goat cheese
- Eggs
- Tofu
- Chicken or turkey breast/ Extra lean beef
- Guacamole
- Hummus
- Mustard
- Whole wheat tortilla wraps or Pita bread
- Breakfast: oatmeal, omelet or sandwich (choice of bread or wrap with guacamole or hummus, spring mix, tofu, boiled egg)
- Lunch: Salad (greens, tuna, walnuts, chia seeds, beans, choice of vegetables) with Salad dressing (Lemon juice, balsamic vinegar, olive oil & spices)
- Dinner: tacos, whole wheat pasta with tomato sauce and chicken, vegetable soup, quinoa salad
- Snack: Greek yogurt with a teaspoon of honey and choice of fruit, popcorn, hummus with vegetables or pita chips, pistachios
- Sweet treat: peanut butter on a rice cake with some honey, date with an almond or walnut, Tahini with honey (2 teaspoons tahini with 1 teaspoon of honey)
- Drinks: tea (cold or hot), hot chocolate (milk, unsweetened cocoa powder, with a teaspoon of honey or stevia)
So, start by:
So, start by:
- Cleaning up your kitchen - Out of sight- out of mind
- Making a list of your healthy staples you like
- Making sure they are always available
HAPPY NEW YEAR.. |