What’s in Your Refrigerator and Pantry?

KBR employees are rethinking what foods go into their kitchens.

One of the best ways to help ensure proper nutrition for you and your family is to set up and stock your kitchen to support healthy eating goals. KBR’s (Kellogg Brown, & Root) Houston employees are altering the look of their kitchens while participating in the  company nutrition wellness class entitled Good, Nutrition and Healthy Lifestyle.

You can benefit from a fit kitchen too by following these tips:

1). Organize your kitchen. Clean uncluttered surfaces make it easier to find the right foods to eat. An organized kitchen prompts healthy food choices; a disorganized one does the opposite.

2). Take dining out of the kitchen and onto the dining room table. The more you hang out in your kitchen, the more you’ll eat. Skip snacking in front of the TV or your computer where mindless munching can occur.

3). Less perishable fruit on display is an appealing treat for Arlene's Counter Topyour family. KBR Wellness team member Arlene from team Fit-Bodies put this appealing glass jar of green apples on her kitchen countertop.

4). Sweets and empty-calorie foods should make up less than 10% of the food in your kitchen. Empty-calorie foods should be kept in opaque containers. Your applesauce carrot muffins, mixed dry roasted nuts and whole grain crackers should be fully visible with easy access.

  • Keep nuts and dried fruit in clear containers. You may want to pre-package portion sizes if calorie control is a goal, and look for no added salt items if sodium reduction is a goal.
  • Put your healthy muffins on a covered glass cake plate.
  • Use your cookie jar to hold your homemade low-sugar granola bars and keep the container on the kitchen counter.

5). Have several shelves with nutrient foods readily in view and easy to grab. For example, these foods were recently purchased by a KBR wellness partner.   Arlene' pantry

  • Low sugar cereals
  • Low fat popcorn
  • Rice crakes (consider adding peanut butter, raisins and/or banana slices).
  • Dried edamame
  • Whole grain tortillas, wraps and bread
  • Broth based soups (look for reduced sodium)
  • Canned beans to use in salads, soups, and homemade tortillas (rinse off sodium)
  • Trail mixes and nuts (no added salt)
  • Nut butters
  • Oatmeal & whole grain cream of wheat packets (no sugar added) for a grab and go breakfast or snack
  • Low sodium broths to make your own instant soups
  • Sweet and Irish potatoes (quick meal or snack when using the microwave)
  • Dried fruit (no added sugar)
  • Whole grain crackers (use with humus, low fat cheese, tuna, salsa)
  • Tuna packets
  • Baskets for fruits with long shelf lives (apples & oranges)

6). Organize your refrigerator shelves and bins. As illustrated below, KBR employee Carol designated 3 shelves for healthy grab and go items.                                                  Screen Shot 2015-09-06 at 7.36.52 PM

  • Make sure items can be clearly seen when you open the refrigerator door.
  • Don’t overstock your refrigerator because some food will end up going bad.
  • Keep sparkling and bottled water, as well as green tea, on the top shelf along with lemon and lime wedges to add flavor.
  • Try putting plates together that can be pulled out as appetizers: reduced fat cheese, container of crab meat, boiled shrimp, hard boiled eggs, vegetables cut up with hummus and guacamole dip.
  • Low fat Greek yogurt,  fresh fruit, a salad spinner full of Romaine, spinach, shredded cabbage and all your favorite vegetables.
  • Keep bagged microwaveable vegetables in the vegetable bin. Make sure you don’t pile up food items so that you can’t clearly see what is there.
  • Sliced cantaloupe and watermelon look inviting on a plate covered with plastic. Keep berries in see-through containers and eat them soon after washing as they mold easily.

Once you have completed your kitchen makeover, you have made it much easier and enjoyable to reach your nutrition goals and the whole family will benefit!

 

 

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