When it comes to healthy eating, our immediate environment matters. Try these practical tips to help spring clean your surroundings for better health.
We can have the best of intentions to form healthier habits, but lofty goals and willpower won’t cut it if temptation is all around. Here’s how to create a no-fail environment to help make healthy food choices the default.
Out with the old
The more easily available foods are, the more likely we are to eat them. Store less-healthy options like alcohol or chips and biscuits out of sight.
➜ Keep beer and wine in the garage or out of the fridge so it’s not chilled and ready to go on a whim.
➜ For foods like biscuits, chips or cakes, place them in opaque airtight containers and store out of reach on your highest shelves.
In with the new
Next, make it easier to access the food and drinks you want more of to help with your health goals.
➜ Keep a jug of water flavoured with a couple of slices of lemon or some fresh herbs such as mint ready to go in the fridge.
➜ Fill a bowl with fresh fruit and place it in sight on the kitchen counter or dining table to make it easy to grab a healthy snack.
➜ Cut up fresh veggie sticks and store in airtight containers at eye level in the fridge to make them a go-to when hunger strikes.
➜ Keep portioned pottles of plain yoghurt and punnets of fresh berries at the front of the fridge, ready to go for a post-workout or afternoon snack.
➜ In the pantry, store nuts and seeds in transparent containers so they’re easy to grab for snacks or salad toppings.
Perfect your pantry
Healthy cooking is so much easier with the right staples on hand. First, take an inventory of what’s in your kitchen…
➜ Tackle just one cupboard at a time. Remove everything and give the cupboard a good clean.
➜ Check the dates on everything. Opened bottles and jars usually have a pretty short shelf life, so if in doubt throw it out. Old self-raising flour or yeast won’t give your bakes a rise, and spices lose their potency.
➜ Group items such as pastas and grains; baking products; oils and vinegars; and canned vegetables.
➜ Decant pasta into large glass jars — you’re more likely to use it up if you can see it.
➜ Restock the shelves with healthy staples …
Fresh produce
Eggs, onions, carrots and garlic form the basis of many everyday recipes.
Tip Store carrots in a plastic bag in the fridge veggie drawer to help them keep longer.
Oils and condiments
Extra-virgin olive oil, canola oil, balsamic vinegar, Dijon and wholegrain mustards, chilli sauce and reduced-salt soy sauce should cover you.
Tip Store oils in a cool, dark spot to prolong life and flavour.
Canned basics
Canned beans, chickpeas and lentils are packed with filling plant protein and fibre.
Reduced-fat coconut milk, chopped tomatoes, tomato purée and canned fish (salmon, tuna and sardines) will ensure you can whip up a quick cupboard meal.
Tip Shop around for reduced-salt canned products. Home-brand labels can be just as good as expensive brands.
Flavour boosters
Low-salt stock cubes or powders, dried herbs and spices, Kalamata olives, capers in brine and nutritional yeast flakes add savoury flavour without lots of sodium.
Tip Invest in high-rotation seasonings like pepper, chilli flakes, bay leaves, dried oregano, smoked paprika, cinnamon, turmeric, nutmeg, cumin and curry powder.
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