Revive Your Refrigerator and Pantry for a Healthier Lifestyle
October 2003 - The dog days of summer are a distant memory, and the holiday season is just around the corner. Now is the perfect time to reassess the contents of your refrigerator and pantry to support a healthier lifestyle. Think of it as "out with the old, in with the new!"
Check the Expiration Dates
"The first step in stocking up on the right foods is getting rid of the old ones," says Marilyn Gordon, MS, RD, LD/N, dietitian and nutritionist at Memorial Regional Hospital Fitness & Rehabilitation Center. "Start with the refrigerator. Begin by throwing out any leftovers. If any of the food containers have absorbed the food color, get rid of them. Check expiration dates on all of the containers, and toss the ones that are expired. If you are unsure of how long something has been in your refrigerator, get rid of it and start over. A handy idea is to use a black waterproof marker to write the date you open a jar - such as salsa or olives - on the label. That way, you'll never question how long you've had the item open."
Next, make sure the temperature in your refrigerator is at least 40° F or colder. This keeps bacteria from multiplying. Then give the inside of your refrigerator a good washing with soap and water.
Think Variety, Think Color
"Once you're ready to start stocking up, start with the crisper. Think dark, bold colors, and you'll make healthy choices," says Gordon. "Deep, rich-colored vegetables are more nutrient rich than their lighter counterparts. When it comes to fruits, think variety of colors."
These healthier choices include:
- Apples
- Blueberries
- Carrots
- Nectarines
- Pears
- Strawberries
- Red leaf and arugula lettuces
- Red, yellow and green peppers
For healthier snacking, keep a bowl of fresh fruit front and center on the kitchen counter or table. It will be easier to reach for than rummaging through the refrigerator or pantry.
Gordon suggests choosing 1 percent or low-fat milk, cheese and yogurt for cholesterol-smart sources of calcium. A dozen eggs in your refrigerator provides a solid source of protein, and the eggs can be prepared without the yolks if cholesterol is a concern. Lean cold cuts, such as turkey, roast beef and ham, in ready-to serve packaging should round out the refrigerator drawers.
The Big Chill
Next, check your freezer temperature. It should be at least 0°F, according to the FDA Center for Food Safety and Applied Nutrition.
For today's busy lifestyle, Gordon suggests having the following items in the freezer:
- Skinless chicken breasts
- Organic frozen pizza
- Frozen fruit bars
- Soy burgers
- Low-fat frozen burritos
- Whole-wheat waffles
Check Your Cupboards, Too
Moving on to pantry items, begin by emptying old items and carefully reading food labels. An ingredient to be wary of is "hydrogenated oil" or "trans-fat," which your body recognizes as saturated fat. It's best to avoid items with this ingredient.
"If pasta and flour have been there a while, it's best to start fresh," says Gordon. "Select whole-wheat pasta, brown rice and whole-grain crackers. Canned fruits in their own juice, not syrup, make a great snack, and a variety of canned beans - black, pinto, kidney - make an easy-to-reach-for ingredient when cooking."
Nuts in their natural state make a good healthy snack - in moderation. Pecans, almonds, walnuts and peanuts are good choices. Keeping them in the refrigerator is a good idea because this helps to preserve their nutrients.
"Fresh is always best, but in today's busy lifestyle, that can be difficult," says Gordon. "If you stock healthier choices, though, you'll reach for healthier foods."
To make an appointment with a registered dietitian, call the Memorial Regional Hospital Fitness & Rehabilitation Center at (954) 265-5800 or the Memorial Hospital West Fitness & Rehabilitation Center at (954) 844-7125.