CREATE A HEALTHY KITCHEN 2

In addition to being a place where filling, delicious meals can be prepared in a practical cooking environment that supports and promotes healthy eating behaviors, a healthy kitchen is one that fosters and supports healthy eating behaviors. 

It is a kitchen with an abundance of nutrient-dense whole foods, cooking utensils and appliances that support healthy cooking methods, and a pristine environment that promotes food safety and sanitation.

You can create an environment that promotes healthy eating while also enhancing your general health and wellness by adopting the suggestions below into your healthy kitchen routine. 

Here are some preparation and design suggestions for a healthy kitchen.

 

Use the right cookware

Some types of cookware can release harmful chemicals into your food, so choose non-toxic options like stainless steel, cast iron, or ceramic.

 

Pay attention to portion sizes

Eating too much of even healthy foods can lead to weight gain, so be mindful of your portion sizes.

 

Keep healthy snacks on hand

Stock your kitchen with healthy snacks like nuts, seeds, fresh fruit, and vegetables to help you resist the urge to reach for unhealthy snacks.

 

Store food properly

Properly storing your food can help it stay fresh and prevent the growth of harmful bacteria. 

Use airtight containers and store perishable foods in the refrigerator or freezer.

 

Choose healthy beverages

Avoid sugary drinks and instead opt for water, unsweetened tea, or black coffee. If you enjoy a glass of wine, limit yourself to one or two servings per day.

 

Get rid of unhealthy foods

Remove unhealthy foods from your kitchen, such as sugary snacks, chips, and processed foods. 

This will reduce the temptation to indulge in unhealthy foods.

 

Choose whole foods

whole foods are nutrient-dense and can help you feel full for longer. Choose whole foods like fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

 

Experiment with healthy recipes

Try out new healthy recipes to keep your meals interesting and enjoyable.

 

Eat mindfully:

Take the time to enjoy your meals and eat mindfully. This means paying attention to your food and eating slowly to savor the flavors and textures.

 

Grow your own herbs and vegetables

If you have the space, consider growing your own herbs and vegetables. This can be a fun and rewarding way to incorporate more healthy foods into your diet.

 

Practice safe food handling

Make sure to wash your hands and surfaces thoroughly before and after preparing food to prevent the spread of bacteria.

 

Use healthy condiments

Instead of using high-calorie and high-fat condiments, opt for healthier options like mustard, hummus, salsa, or avocado.

 

 

Incorporate probiotics

Probiotics can help improve gut health and boost your immune system. Incorporate probiotics into your diet by eating fermented foods like yogurt, kefir, sauerkraut, or kimchi.

 

Read food labels

Read food labels carefully to avoid foods that are high in sugar, sodium, or unhealthy fats.

 

Practice portion control

Use smaller plates and bowls to help control portion sizes and prevent overeating.

 

Reduce food waste

Plan meals ahead of time and use leftovers to reduce food waste.

 

Take breaks from technology

Taking breaks from technology during meal times can help you enjoy your food more and be more mindful of your eating habits.

 

Make healthy swaps

Make healthy swaps in your recipes, such as using Greek yogurt instead of sour cream or whole wheat flour instead of white flour.

 

Experiment with herbs and spices

Herbs and spices not only add flavor to your meals but also offer health benefits. Experiment with different herbs and spices to add variety to your meals and boost your health.

 

Use the right cutting boards

Use separate cutting boards for raw meat and vegetables to prevent cross-contamination.

 

Choose high-fiber foods

Choose high-fiber foods like whole grains, fruits, and vegetables to improve digestion and keep you feeling full.

 

Incorporate healthy fats

Incorporate healthy fats like nuts, seeds, avocado, and fatty fish into your diet to help reduce inflammation and support heart health.

  

Get creative with leftovers

Use leftovers to create new meals and prevent food waste. For instance, you can add leftover chicken to a salad or sandwich. 

 

I WISH YOU HEALTH

AND WELLNESS