February is Heart Month
Tips for a Heart Healthy Fridge Take stock of what's inside. Once a month, separate the heart-healthy foods from the rest. Get in the habit of looking at the nutrition label on foods you purchase for whole grains, fat, cholesterol and sodium content. Have more whole grain, low-fat, high-fiber and low sugar than other types, and, if not, consider gradually reducing the number.
Hide desserts. Put desserts and other indulgent foods in the crisper, so they're "out of sight, out of mind". Healthier foods like fruits and vegetables perish the quickets and should be kept on the refrigerator shelf where you can see and eat them. (Americans on average waste about $10 a week on produce that spoils.)
Substitute lower-fat or healthier foods for higher-fat and unhealthy ones. Use 1% milk or skim for whole milk; olive oil or soy butter for regular butter; and lean meats, chicken, and fish for ribs, ground meat and other fattier meats. Watch out for low-fat products that are high in sugar!
Make healthy quick meals pick a cooking day in which you make two or three different meal choices, portion size them into containers and freeze. Portion meats, poultry and fish into single serving sizes, marinate them in your favorite seasoning, wrap in cellophane and put in a freezer bag. You can store up to two weeks of "frozen dinner" choices that are healthier and less expensive than store bought dinners. Make it a family activity. Create memories while you create convenient healthy meals!
Be creative, make one dish into many it doesn't have to be the same frozen meal all the time! If you cooked and frozen serving sizes of vegetable chili. Each single size portions can be served as a different meal such as with rice, in a wrap, as a pizza topping, or in an omelet.
Make healthy food appealing. Keep an indulgent topping or accompaniment next to a healthy food to make it more appetizing. Keep mixed nuts next to the low-fat yogurt, or the chocolate syrup next to skim milk, ready to be mixed together.
Prepare foods as "ready to eat" meals when you come home from grocery shopping. Cut up vegetables and fruits and store them in containers, so they'll be ready for the next meal or a ready-to-eat snack.
Freeze fruit for fun. Freeze fruits such as bananas, grapes and orange slices to make them fun to eat for children. Puree fruit and freeze in ice cube trays and add popsicle sticks to make fruit pops.
Source: The Healthy Refrigerator
Posted by Jeannine Capria at Tuesday, February 09. 2010 
Categories: Nutrition and Healthy Eating Habits, Prevention and Wellness
Categories: Nutrition and Healthy Eating Habits, Prevention and Wellness
Very informative blog....
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Jillian, I agree about her blogs and know that Jeannine has recommended your books to her clients!
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