In
many ways the refrigerator is the cornerstone of any healthy eating
plan. How you stock that fridge can make a huge difference in the
success or failure of any healthy eating plan. From what foods it
contains, to where they are stored, the refrigerator can be vitally
important to healthy eating.
The first step should be to take stock of just what the refrigerator
contains. The bachelors among us may already be familiar with this
process, but taking stock of the fridge means more than just throwing
away those foods that have begun to turn green or grow hair.
Taking stock of the contents of the fridge should mean a monthly review
of everything it contains. During this review, separate the healthier
foods from the others. It is important to make sure that you have more
low fat, high fiber and low sugar foods than high fat low fiber and
high sugar ones. If the ratio is off, try to shop for healthier foods.
Another great trick for keeping a healthy refrigerator is to hide the
less healthy foods. Try hiding the desserts and other such foods in the
crisper, where they will be out of sight and not constantly tempting
you. Since fresh fruits and vegetables tend to dry out if they are not
used right away, store them in plain sight to increase their likelihood
of being eaten. Hiding cakes in the produce drawers, and prominently
displaying the fruits and vegetables, is a smart way to keep a healthy
fridge.
Another tip is to organize the refrigerator into different sections,
and to segregate those sections into sometimes foods (unhealthy
choices) and everyday foods (healthy choices). Try to place the
healthier foods in the front of the refrigerator, while relegating the
unhealthier choices to the back.
Substitution is another great strategy for creating a healthy fridge
and a healthy lifestyle. There are low fat and nonfat versions of
literally hundreds of different foods. Try substituting skim or 1% milk
for whole milk, soft margarines for fattier butter, and low fat sour
cream for the full fat varieties. Try replacing fattier meats with
leaner ones, or with chicken and fish. Even a simple change, like
substituting a soft margarine for butter, can result in significant
savings of saturated fat.
For those families with young children, it is important to involve the
entire family in healthy eating lifestyles. The habits children learn
in childhood often follow them throughout their adult lives, so it
makes a lot of sense to get them off to a great start. Try decorating
healthy foods with fun stickers, stars, or other colorful items.
Stickers and stars are not the only way to make healthy foods more
appealing. Try storing healthy foods with attractive, delicious
toppings to make them more interesting and appealing. Try storing a
container of berries next to the low fat yogurt, or a bottle of
chocolate syrup with the 1% milk. Mixing these foods together is a
great way to create healthy snacks quickly.
Another key to creating a healthy refrigerator is to use leftovers
wisely. Leftovers can be very useful, and healthy meals make healthy
leftovers. Try using leftovers as lunches, or as healthy snacks for the
next day.
Ready to eat meals are a great way to encourage healthy eating. Try
this handy trick - when you return from your weekly grocery shopping,
take the time to create some quick single serving meals and stack them
in the fridge. In addition, try making some quick snacks by cutting up
fresh fruits and vegetables and storing them in single serving
containers.
Using the freezer space in your refrigerator wisely is important as
well. Freezing foods that won't be used right away is a great way to
make your food dollar go further and to provide quick meals for your
family. Try freezing foods in portion sizes. This will make it easier
to eat healthier meals, and it will help ensure everyone gets their
favorites. When looking at portion sizes, remember that the recommended
serving size of meat is 3 ounces, roughly equivalent to the size of a
deck of playing cards. The standard serving size for pasta is one cup,
while a serving of vegetables is ½ cup.
The freezer can also be a great way to create fun fruit snacks for the
entire family. Freezing healthy fruits like grapes, orange slices and
bananas make great snacks for children and adults alike.
About the Author
Tony Robinson is a webmaster, international author and fitness guru. Come check out his website at http://www.1stbetterhealth.com
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