Congratulations on completing the second week of your “Kitchen Makeover.” Here, I’ve summarized the takeaway points. Think of this as your Cliff’s Notes.
Get grainy. “Whole” grains are the goal. Look for the stamp of approval, or check to see that the first ingredient is “whole” grain. An excellent source of whole grains would boast 16 grams of whole grains per serving, according to the whole grains council.
Yes, you can, can. You don’t have to sacrifice nutrition for convenience, but you do need to watch sodium content of jarred foods. Always start with low-sodium versions of canned and jarred foods, and if necessary you can always add your own salt to taste.
Spice up your life. Not only are herbs and spices great for adding flavor without the added sodium, they also provide health benefits as well. Many blends contain salt so be sure to look for “low-sodium” or “no salt” on the label.
Think outside the box. Packaged meals and sides are big family favs—most of the heavy lifting is done. Who doesn’t love that? The negative is the added salt in these products. Look for low-sodium versions and choose whole-grain options whenever possible.
Lighten up on oils. Fat provides satiety but can also really raise calories. Pay attention to how much you use when you cook. One tablespoon of oil (regardless of type) is about 135 calories.
Drink smart. Water can get dull—add a splash of flavor to your beverage. Be sure to screen the calories and sugar before you take a sip. Caffeine can be a concern, but research suggests that up to three cups of a caffeinated beverage, such as tea or coffee, can be as hydrating as water.
Since you’re changing your diet for the better, how about replacing that old contact paper in your cabinets with something bright and cheery? I’d love to hear how things are going with your cabinet and pantry makeover on the Forum. Feel free to ask questions—we’re all in this together!
Author David Grotto is a FitStudio advisory board member, registered dietitian and the founder and president of Nutrition Housecall. He is the author of 101 Foods That Could Save Your Life and 101 Optimal Life Foods. He served as a national spokesperson for the American Dietetic Association for more than six years.
Catch up on Dave’s Kitchen Makeover Series:
Kitchen Makeover Series Week Two: Polish Your Pantry
Kitchen Makeover Series Week Two: Conquer Your Cabinets Kitchen Makeover Kitchen Makeover Series Sneak Peek Week Two