What’s stalking in your pantry?
Pack a healthy picnic
Healthy food substitutes
Keep your belly satisfied

What’s stalking in your pantry?

Do you have a sneaky suspicion that your kitchen is sabotaging your healthy eating habits? Have you ever stopped to think about what foods you have in and around your kitchen? Unless you take time to look at the shelves in your pantry or clean out cabinets and cupboards, you may not have any idea what’s in them, because many things are bought out of impulse or for a particular event and then forgotten! For example, you may have bought sweet treats for a birthday party but had some left over. Now those leftovers are lurking, tempting you to grab and eat them for days, weeks, and even months afterward!

Plan to make time to really clean out your cupboards and pantry. Mark it on your calendar to remind yourself! To help you visualize the nutritional value of what you have stocked in your kitchen, put red stickers on the foods that are not as nutritious as others or are foods that you tend to overeat. Put green stickers on foods that are more nutritious and that you can use to make a healthy meal. This will help you see whether your pantry is well balanced.

After you take inventory of what you have in your kitchen, throw out the foods that are stale or have expired to help make room for new foods. Make a list of which foods you are throwing out, and try to think of healthy replacements. Then go shopping to help keep your pantry stocked with healthy foods for you and your whole family.

Back to Top

Pack a healthy picnic

It’s picnic season! Whether you’re heading to the beach, mountains, the park or your backyard, get ready for fresh air and fun in the sun. Here’s how to keep your picnic healthy and safe:

• For healthy nibblers, start with assorted veggies and a low-fat dip or salad dressing, hummus and pita bread, fresh fruit kabobs, and baked chips and salsa.
• For the meal, pack deli sandwiches, grilled chicken breast or grilled mushrooms and peppers. Other dishes, such as couscous salad, whole-wheat tortilla wraps, and cubes of assorted low-fat cheeses, are great ideas as well.
• Remember to stay well hydrated with plenty of water while basking in the sun.
• Keep food safety in mind when packing for your picnic. The bright, warm sun may enrich your day, but it can also quickly spoil a picnic; so proper handling and storage are very important. Follow these tips:
  
  
  • Pack food in well-insulated coolers with plenty of ice to keep the temperature below 40 degrees Fahrenheit.
  • Don’t leave food out for more than one hour when the temperature outside is above 90 degrees Fahrenheit.
  • Keep raw foods like meat, fish, and poultry separate from ready-to-eat-foods; and put all leftovers in shallow containers in the cooler within one hour.
  • Use a meat thermometer to make sure hamburgers and hot dogs are cooked to 160 degrees Fahrenheit and chicken to 170 degrees Fahrenheit.
  • Pack moist towelettes or wipes to clean your hands, or use antibacterial lotions.
  • Most important, remember to keep your hands clean by washing them before, during and after handling food.

Enjoy your fun in the sun!

Back to Top

Healthy food substitutes

Did you know that you can substitute one ingredient for another in many recipes to lower fat, cholesterol, and sodium as well as the total calorie content? Here are creative ways to make your favorite recipes healthier.

• Substitute two egg whites for one whole egg.
• Use an equivalent amount of unsweetened applesauce or prune puree for oil. For example, if a recipe calls for ½ cup oil, use ½ cup applesauce instead.
• Exchange whole-wheat flour for white flour when baking muffins or breads and even cookies.
• Substitute raisins or dried fruits for chocolate chips in recipes for alternative flavor and added nutrients.
• Use mashed potato flakes or pureed carrots as a thickening agent for soups.
• Crush bran cereal or use rolled oats as a substitute for bread crumbs.
• Use an appropriate substitute for sugar when baking.
• Use low-sodium broth in soups.
• Try using plain yogurt instead of sour cream in baked goods and casseroles.
• Choose a whole-wheat English muffin or waffle in the morning instead of the regular version. Top with fresh fruit or a low-sugar jam or, if you prefer syrup on your waffle, try using a low-sugar version. You’ll never be able to notice a difference, but you’ll save a ton of calories and grams of sugar!

Back to Top

Keep your belly satisfied

Remember that if you choose to eat small, healthy meals throughout the day (no more than two hours between each food consumed), you will be able to curb your appetite cravings and stop periods of feeling “starved” or hungry. Choose colorful fruits and vegetables, whole grains, low-fat dairy products, and lean, low-sodium protein options to fuel your body. Remember the three S’s: Starved, Satisfied, and Stuffed. Avoid periods where you are feeling starved or stuffed, and always aim for feeling satisfied! This will help maximize your metabolism and minimize your calorie intake throughout the day.

Back to Top