Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
Making healthy changes to your diet can often be difficult to implement and maintain. What if eating healthier was as simple as modifying your kitchen storage and making slight substitutions to foods you already eat? Let’s discuss some small modifications you can make that will help you and your family live healthier lives.
Grocery Store Fix:
Not surprisingly, one of the most common culprits of poor diet quality is unhealthy grocery store purchases. You can cut down on nutritionally-empty foods (think potato chips, cakes, cookies, ice cream and candy) if they are not as readily available. Limiting your access to unhealthy foods for times when you’re bored can be an easy first step. Also, you are way more likely to make impulsive food choices when you shop on an empty stomach and/or go grocery shopping without a list. Combat both of these pitfalls by eating healthy, satiating meals and then creating a grocery list containing whole grains, lean proteins, fruits, vegetables and low-fat dairy products.
There are some food swaps you can make that are both healthy and budget-friendly. Certain canned products are convenient and easy to grab and go. For example, canned protein products, such as low-sodium beans (chickpeas, black and kidney beans) or tuna/chicken are convenient and do not require cooking. Many varieties of fruits and vegetables are available in a can and retain the same nutritional value as the frozen or fresh options. Be sure to read the label and rinse as necessary to minimize added salt. Frozen fruits and vegetables are healthy and economical for out of season produce. Other easier swaps include skim or 1% milk instead of whole milk and whole wheat bread instead of white bread.
Refrigerator Revamp:
Making the healthier choice may be as simple as adjusting what you see. After you grocery shop, cut up vegetables or chop up fruits. Keep them in the front of the refrigerator to make them more inviting. Storing them in to-go snack bags or containers also makes them convenient on busy days. One way to prevent waste is to store older products (like milk or yogurt) in front of new products so that you don’t forget to finish them first.
Meal prepping is a good idea for those lacking motivation to cook regularly and can work well for those with busy schedules. Prepare 2-3 extra servings of protein (fish, poultry, hard boiled eggs, beans, lean cuts of beef or pork) when you have the time to do so. You can also cook a larger batch of vegetables or healthy starches (brown rice, quinoa, baked sweet potato, and winter squash). This way, you have healthy leftovers available to re-purpose throughout the week. Store them in clear containers so that you don’t forget about them. Meal prepping can prevent you from relying on expensive, unhealthy convenience or take-out meals that can negatively impact your health.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
