Trying to cook and eat more healthfully at home involves three main tasks. First, being prepared and having the necessary items and most wholesome ingredients on hand. Second, preparing those foods in the most healthful and tasty way. And third, making fresh, healthy snacks readily available. Each might take a little practice and planning, but they will certainly be worth it in the end, for the best meals should be enjoyed with family and friends in the comfort of your home. More over, eating at home leaves you in total control of what you are eating and how it was prepared.

Smart Shopping

The key to smart shopping is a list, which is even more helpful if it is written in order of the items as they are organized in the store where you usually shop. Top priority on your shopping trip should be plenty of fresh fruits and vegetables. Take advantage of seasonal fruit and vegetables in your area, and also look ahead in weekly flyers for sales -- often these will coincide. When choosing which fruits and vegetables to buy, dark green, deep orange and other dark colors generally signify a high nutritional content. For instance, spinach on a sandwich or in a salad will provide more vitamins and minerals than iceberg lettuce. In addition to providing lots of vitamins and minerals, fruits and vegetables are also in invaluable source of fiber and health-promoting phytochemicals. Also in the produce department is where you'll find tofu and other soy-based products, which can also be an excellent source phytochemicals as well as protein and calcium.

In addition to tofu, you will also find soy-based cheeses, meats, milks, and ice creams. Whole grains should also be top on your list. Try to choose brown rather than white rice; whole wheat or other whole grain breads rather than white; and keep both white and whole-wheat flour on hand for baking. Other things to keep on hand are barely, oats, couscous and whole grain pasta, all of which are important for soups, side dishes and main meals. Of the 6-11 servings of grains recommended each day, at least half of those servings should come from whole grains.

Next on the list are the meat, fish, and dairy sections of the store. When buying meat, look for the leanest possible cuts; go for cold-water fish like mackerel and salmon because these contain heart-healthy fatty acids; and opt for skim and low-fat milk, cheese, and yogurt.

In general, the majority of isles can be avoided when shopping, other than when you need staples such as flour, cereal or condiments. Staying along the perimeter of the store will help you to avoid loading up on highly processed foods and snacks, and keep your attention focused on fresh, healthy foods that are found in the produce, dairy, fish, and meat sections of the store.

Smart Preparation

Having the right ingredients on hand is the first battle; second is using them to prepare healthy, delicious meals. Here's a list of smart preparation tips:

Use olive or safflower oil instead of partially hydrogenated fats, oils, and margarine whenever possible.

Substitute chicken broth for butter or margarine in dishes like mashed potatoes.

As mentioned above, try substituting one-half of the white flour with wheat flour when baking.

Steam vegetables and try adding basil, rosemary, or garlic for flavor instead of butter

Trim all visible fat off of meat and remove the skin off of poultry

Also keep in mind that you don't need meat at every meal -- not by a long shot! In fact, I would recommend that you limit meat to no more than one meal per day. Try to be creative with preparing scrumptious meatless meals, including salads and main dishes with beans, legumes, tofu and a variety of fresh vegetables and fruits. Consider purchasing a vegetarian cookbook for ideas and suggestions.

Smart Placement

Making healthy snacks readily available might be the most important factor in helping your family eat well. They need to be in easy grabbing distance -- placed ready-to-eat on the table, counter, or wherever your family will pass in search of a snack. If these healthy, wholesome options are not easily accessible, you and your family will likely end up choosing a more processed, sugary snack. Here are some things I keep in clear view for munching:

Freshly washed cherries, grapes, blueberries, and strawberries

Slices of celery, carrot, and cucumber

Celery stuffed with peanut butter and raisins

Almonds, hazelnuts, and soy nuts

Edamame, a young soybean that can generally be found in the frozen foods area of your store

by Miriam Nelson, PhD
Created October, 2000