Reorganize Your Kitchen to Improve Your Health- 10 Ways to Create a Healthier Kitchen Environment

April 12, 2022

A sink full of half-rinsed dishes and those nearly-finished but completely stale 5-day old box of donuts don't exactly scream, "this is my kitchen, it is my sanctuary."  A kitchen is a starting place for your health.  If you are blessed to have a functioning kitchen, here are 10 tips to turn it into a healthy environment.  

1. Clear off the counters of snacks other than fresh fruit.  Repurpose a bowl or tray to display them so when you are looking for a snack, it's what you'll see first and use before they go bad.
2. Tuck desserts and junk food away in the back of the cabinet or freezer.  Out of sight is truly out of mind.
3. Stop stocking the fridge with soda or diet soda.  It's too easy to grab one instead of water when they are cold and so easy to open and drink from the can.
4. If portions are a problem, put away larger plates and bowls.  Keep salad plates and small bowls or mugs easy to grab.
5. Invest in tools that help you make healthier options like a single serve smoothie maker, like Magic Bullet, or an Insta-pot.  Better yet, get an Insta-pot air-fryer combo, like Ninja Foodi.
6. Replace processed grains, like white rice, crackers, pasta and couscous with whole grains like brown or wild rice, whole wheat pasta, oats and barley.
7. Wash and prep most produce when you buy it to encourage you to use it first.  Try this:  fill a clean sink with water and 3 tablespoons baking soda.  Add produce and swirl it around for 30 seconds. Drain the sink and give the produce a quick water rinse. Let it dry on a towel at room temp.  This will clean the produce and help remove some surface pesticides on conventional produce.  Don’t pre-wash berries, mushrooms or other very delicate fruits and veggies until you are going to use them. 
8. Get clear containers to store freshly prepped veggies.  Think of it as a salad bar in your fridge.  You wouldn’t want to walk up to a salad bar and have to peek in each container to see what’s there.  When you open your refrigerator, you’ll see those colorful options.
9. Stock your pantry with items that can make a quick, healthy meal.  Canned beans and tomatoes, canned tuna or chicken, whole wheat or bean pastas, marinara sauce, salsa and 90-second brown rice packs can be mixed and matched into 15-minute (or less!) meals.  For instance, combine black beans, canned chicken, 90-second brown rice and salsa for a chicken taco bowl.  Add a little grated cheese, jalapeños and, my favorite, a squirt of fresh lime juice for extra flavor. 
10. Fresh is best, but a well-stocked freezer is even better.  With rising grocery prices, stocking up on items that last longer is essential.  Since frozen fruits and veggies are washed, prepped and packed when fresh, frozen produce is a convenient and time-saving alternative to fresh.  Avoid frozen fruit packed in syrup like the sliced strawberries and check the label on veggies that come with a sauce if you’re watching sodium. 

Your kitchen can be the perfect ally in your healthy lifestyle journey.  Work with a registered dietitian at Well My Way Nutrition to learn more about setting up your kitchen and entire environment for success.  

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