Healthy eating begins with a clean, healthy fridge. Keeping smart choices on hand so that when your busy and tired you can fuel-up and feel proud of what you’re putting into your body. Here are a few must-haves.
Keep colorful fruits & veggies in sight. Keep a bowl of fruit and pre-chopped veggies at eye level in the fridge. You'll be one step closer to nutritious snack!
Pre-cook some chicken breast, quinoa, or make a bean salad and place in glass storage containers for use within the next 3-4 days. Therefore, you’ll have quick quality protein at your fingertips anytime your hunger alarm goes off. Toss them into a salad, stir-fry, quesadilla, wrap or even soup.
Natural is better because most others have added sugars and hydrogenated oils. Natural nut butter is pretty much just nuts with maybe a little salt added. If you don't like how the oil separates in the natural versions then try this little trick: store it upside down in the fridge, this will keep it from separating and there will be no need to stir. The oils will evenly distribute throughout the jar leaving you with smooth and creamy nut butter all the way to the last spoonful.
Add some berries and nuts and have yourself some great fast fuel or a healthy dessert. However you want to look at it. If you're dairy-free for whatever reason, there are plenty of dairy-free versions made from coconut, soy, rice or nuts.
Hard-boil, poach or make omelette muffins in advance for an easy protein source anytime of day. Cooked eggs can be stored in the refrigerator for up to 1-week. Plus, according to the new dietary guidelines just released last week, the recommendation to limit your intake of cholesterol to 300 mg per day has been removed (1 large egg has ~200 mg cholesterol). Several more recent studies have shown little relationship between heart disease and dietary cholesterol. However, the guidelines do still encourage conservative use of foods containing cholesterol.
Keep them on hand at all times! You have the green light to eat greens daily. (That’s my goal!) They are powerfully packed with phytonutrients, vitamins and minerals and extremely low in calories. They benefit just about every cell in your body, having many health benefits including reduced risk for heart disease, cancer, arthritis and Type 2 diabetes.
Pitcher of Fruit Infused Water
If you get bored with plain old water then try adding citrus (lemon, lime or orange slices), berries, or cucumber into your water. You can even add herbs like Rosemary, sage, mint or spices like fresh ginger or cinnamon sticks. Infused Water Recipe Ideas.
Judy Porter, RD
Fit Livin' Director of Wellness