Before we get started, let’s define ‘healthy’. There’s a much larger conversation happening around this word in the wellness industry right now. I personally think there’s an element that’s individualised to defining healthy beyond baseline metrics. As a nutritionist, it means having a variety of produce items with other food groups to create nutrient dense meals. As a food lover, it’s being seasonally conscious for the best versions of items possible. Being healthy also means being organised.
Starting with your refrigerator and freezer, re-stocking and rearranging can make all the difference in what you choose.
Follow these five steps and you and your family will be on the road to healthier eating and lower cancer risk.
1.Fill your freezer with easy-prep veggies and fruit: Frozen greens, peas, corn and other veggies are simple to steam for a quick side at dinner. Mix frozen fruit chunks and berries for a colourful and healthful dessert or smoothie. Ditch the frozen fries and make room for bags of convenient, affordable frozen fruits and veggies.
2. Swap out refined “white” grains with cancer-fighting whole grains: Keep whole grain wraps, pitas and sliced bread in the freezer to make a quick sandwich or use the pita or a whole-wheat crust for a healthy homemade pizza. Stock up on already cooked frozen brown rice – super convenient as a base for veggie stir-fry or stew.
3.Stock up on carrots, celery, capsicum, apples and oranges: Produce items like these are cost-effective and have minimal waste. Cut up those veggies and fruits, clear off your top fridge shelf and put them on a tray front and centre. Place your favourite dip there too, so when you and your kids open the fridge door, you can easily grab a veggies and fruit snack.
4.Feature creative healthy beverages and ditch the sugary drinks: Sugary beverages contribute to obesity, a cause of 10 types of cancer. You can replace sodas and other sweet drinks with a couple pitchers or bottles of water – plain and sparkling, along with plain black, green or herbal teas. As a family, experiment adding in fruits like lemon, lime or orange slices, frozen berries, a splash of 100% juice or fresh herbs like basil, mint or ginger slices. Make flavoured ice cubes with juice, tea or chopped fruit.
5. Use see-through containers for healthy ingredients: Next to the plain yoghurt, keep leftover canned fruit chunks, sunflower seeds, nuts and other fruit in see-through containers to inspire a colourful yoghurt parfait. Put the peanut butter jar, hummus container and leftover chicken where it’s easy to see and grab.
FRIDGE ITEMS YOU SHOULD DITCH IMMEDIATELY
1. FLAVOURED YOGHURT
Ditch the artificially flavoured or fruit varieties, as they generally contain a significant amount of added sugars. For example, a 170g tub of Yoplait strawberry yoghurt contains 26g of sugar! When it comes to yoghurt, plain or natural Greek yoghurt is always the best option because it’s lower in sugar and packed with healthy protein and calcium.
2. OVERLY SUGARY OR SALTY ‘ORGANIC’ FOODS
Unfortunately, the term ‘organic’ can now cover all manner of sins when it comes to food. It doesn’t always translate into ‘healthy’. Broadly, the term organic, when it relates to packaged foods, means it’s free from man-made fertilisers, pesticides, growth regulators and livestock feed additives. The term organic doesn’t always mean it’s free from refined sugar or lots of added salt, both of which should be consumed in moderation. Treat organic food as you would anything else. Proceed with caution if it’s packed full of sugar or salt.
3. FRUIT JUICE
Commercially-produced fruit juices are perhaps one of the most misleading ‘healthy’ foods in the supermarket. They are packed with added sugar and even the pure fruit varieties are can be limited in fibre, vitamins and nutrients, which can be lost during the juicing process. If you’re craving something fruity and tangy, go for eating a whole piece of fruit instead!
4. SPORTS DRINKS
Sports drinks serve their purpose for getting electrolytes back into your system fast after a gruelling training session or event lasting over an hour. But if you’re not training for a half marathon or exercising for hours on end, there is no need for them. The added sugar can just lead to unwanted weight gain.
5. DIET SOFT DRINK
The artificial sweeteners in diet soft drinks can be even worse than the real thing! Some research suggests they trick your body into thinking you’re eating real food, causing a spike in insulin to regulate levels which can then turn into stored fat. Sweeteners can also lead to glucose intolerance by interfering with gut bacteria. If you’re looking to jazz up your water, add a squeeze of fresh lemon or lime.
6. PROCESSED BREAKFAST CEREAL
Granted, you probably don’t keep this one in the fridge! But you get the idea – processed cereals are often laden with sugar. Swap them for natural rolled oats or sugar and sweetener-free muesli.
7. FROZEN YOGHURT
This one may seem like a healthier dessert option when compared to ice-cream, but it’s still bursting with added sugar. Why not try freezing some fruit instead – watermelon and berries are a great option or some banana pieces dipped in melted dark chocolate. YUM!
8. PRE-PACKAGED SALAD DRESSING
These bad boys are filled with preservatives, flavourings and salt (sometimes, too much to be considered healthy). A better option is some extra virgin olive oil with balsamic vinegar and lemon juice. Super fresh and tangy!
9. CREAMY SAUCES
Yes, you know the ones – mayonnaise, aioli, creamy carbonara… the list goes on. Delicious, yes, and great as an occasional thing, but even homemade versions require a lot of calorie-dense ingredients. Pre-packed jars of sauce can contain high levels of sugar. Replace them with some less calorie-dense options like homemade or natural tomato-based sauces, low sodium soy or fish sauce and even cottage or ricotta cheese.
