Out with the Old…Rejuvenate with the New!

Cleaning Out the Kitchen

It’s a New Year…time for a new, fresh and healthy you! This year as you clean out the closet, pack up the holiday decorations and clean your house, don’t forget to clean out your kitchen and replace old foods with new, fresh, whole foods that are nutrient-rich. Nutrient rich foods are those that have more vitamins, minerals and nutrients per bite.

So where do you start? Let’s start with the pantry. Throw away canned foods, vegetables and fruits that are out of date or are loaded with sodium and sugar. Replace with fresh or frozen vegetables that are less processed and thus higher in fiber. Next, throw out all the open bags of chips and snack foods. Replace these snacks with 100% whole wheat crackers and pretzels, nuts and dried fruit. Finally take a look at your cereal selection. Do you have boxes of rainbow-colored or frosted cereals? If so, throw those away and replace with whole grain cereals like Kashi®, All Bran®, Total® and Wheaties®. Also, make sure to add some hot cereal like oatmeal to your morning ritual. Oatmeal is full of fiber and B vitamins which is a nutrient-rich breakfast choice!

Next take a look at the refrigerator. Start by removing all foods that are out of date. Take a look at your dairy selection. Do you have choices like low-fat milk, 2% cheese and yogurt? Dairy foods are rich in calcium, potassium and a great source of protein. Throw out your sugary yogurts and try low-fat Greek yogurt; it is much higher in protein and has no added sugar. Next look at your snack choices. If your refrigerator and freezer are full of pudding, ice cream and frozen desserts, replace them with fresh fruit, 100% fruit bars and yogurt smoothies. The replacement choices are full of vitamins and minerals. Finally make sure your refrigerator has a rainbow of vegetable colors. Vegetables are great snacks with hummus or avocado which can quickly be mixed in salads or casseroles or added to sandwiches and wraps.

It is important that you don’t waste food. If you have unopened, non-perishable goods, consider donating them to a local food pantry. Make a New Year’s resolution to rejuvenate your kitchen with fresh, nutrient-rich foods!

If you have a question for the dietitian, visit www.texashealth.org/askamy

Amy Goodson, MS, RD, CSSD, LD
Registered Dietitian
Ben Hogan Sports Therapy Institute
Executive Health Program