Storecupboard and fridge makeover
When your cupboards and fridge are packed with delicious, convenient, healthy foods, eating the full-life way is easy. To get there, do this larder makeover project. Here's how to get started.
Supplies to have on hand: A study steps so you can access high cupboards and hard-to-reach spots at the backs of shelves safely. Rubbish bags. Sealable bags to contain messy items you're keeping - or throwing out. Cleaning supplies for cupboard and fridge shelves. A pencil and notepad to make notes about things you need to buy.
Best time for a larder makeover: The day before the bins are emptied, so discarded food won't sit around to attract press or go bad.
How much time to set aside: Two to ten hours, depending on kitchen size. You can break the job into small, manageable chunks if it seems too big to tackle all at once. Do one or two shelves a day, for example. Or tackle the fridge today and save the freezer for next week. If you'd rather do all the cupboards or fridge in one day, start with the highest shelves and work down to the lowest.
What to do just before you begin: Clear your kitchen table and worktops so you have room to work. Designate one area for foods you'll keep and one for items you'll discard. If you can't bear to throw out food that's still edible, take it to a social event or donate to a local charity. Or designate a shelf for items you'll use up and not buy again.
Step 1 CLEAR OUT YOUR CUPBOARDS
As you remove foods from your shelves, put the following in the discard pile:
Out-of-date foods, as well as anything that's dried out, spoiled or rancid. Exposure to oxygen can make cooking oils and whole-grain products go bad even before the expiry date; give yours the sniff test and throw away any that
smell stale or bad
Processed foods containing trans fats and/or saturated fats. Get rid of biscuits, crackers, baking mixes and shop-bought cakes and other processed foods that list hydrogenated or partially hydrogenated oils or saturated fats as one of the top four ingredients
High-sugar and/or refined-grain cereals, breads, baked goods and pastas. You'll replace these with whole-grain, low-sugar versions
Empty-calorie snack foods. Throw away. When you snack for long life, you'll be eating crunchy, juicy fruits, veg, nuts and whole-grain crackers instead of high-sodium, high-fat, low-fibre crisps and crackers
High sodium condiments and processed foods. Throw out or give away any items that contain more than 20 percent of the Recommended Daily Amount of sodium per serving (roughly 300mg)
'Best intentions' foods that you haven't used for six months to a year. That canned octopus and those ingredients for Thai cooking seemed like such good ideas at the time, but if you're never going to serve exotic seafood snacks or concoct an elaborate meal with
coconut milk, curry paste and fish sauce, it's time to find them a new home.
Step 2 RESTOCK YOUR CUPBOARDS
Keep these items - or put them on your next shopping list.
Canned beans: pinto, black, red kidney and haricot beans, and chickpeasCanned chopped tomatoes, tomato paste and tomato sauce (lower-sodium versions are best)
Canned fruit in natural juices with no added sugar
Canned vegetables
Dried fruits, including single-serving boxes of raisinsNuts: unsalted, unflavoured almonds, walnuts, pecans etc. (store extras in the freezer to keep them fresh for longer)
Brown rice: standard and quick-cooking varieties
Other whole grains, such as pearl barley, bulgur and quinoa (store in the freezer to retain freshness)
old-fashioned Oats
Whole-grain breakfast cereals that list a whole grain as the first ingredient and have at least 4g of fibre per 40g and not too much fat or sugar
Low-sodium, low-fat canned soupsWholewheat pasty flour (store in the freezer for a longer shelf life)
Salt-free seasoning blends and individual herbs and spices
Whole-grain pastas and noodies
Water-packed canned light tunaCanned salmon
Extra-virgin olive oil
Balsamic vinegar to be used in flavoursome dressings and cooking
Low-sodium vegetable juice
Sparkling water (delicious mixed with a little fruit juice)
Popcorn if you have an air pooper, or no-salt, low-fat microwaveable popcorn if you don'tFresh garlic
Small onions
Sweet potatoes
Step 3 PURGE YOUR FRIDGE
These fridge and freezer items also belong in the discard pile-or they can be used then replaced with healthier choices:
Fizzy drinks, fruit punch, sweetened commercial tea and other sugar-laden drinksFull-fat milk, cream, cheese, cream cheese, cottage cheese and/or yoghurt
High-sodium processed cheese spreads and slices, and processed meatsMargarine with trans fats
Full-fat mayonniaseHigh-sodium condiments
Fatty minced beef, cuts of beef with visible streaks or margins of fat, fatty pork, bacon and sausage.Full-rat and premium ice cream as well as high-sugar sorbet and ice lollies
Frozen dinners and side dishes that contain trans fats or more than 25 percent of the Recommended Daily Intake of saturated fat and/or sodium
Step 4 RESTOCK YOUR FRIDGE
Organise your shelving to best hold the following items:
Skimmed milk, low-fat cheese, yoghurt, cream cheese and cottage cheeseLow-fat mayonnaise
Boneless, skinless chicken breasts and thighs, turkey breast, minced skinless chicken or lean beefEggs high in omega-3 fatty acids
Jars of chopped garlic100% orange juice, pomegranate juice or purple/red grape juice
Seasonal fruits such as berries, cherries, oranges, tangerines, peaches, grapefruit, grapes,kiwi fruit, plums, peaches and watermelon or other melonsSeasonal vegetables such as spinach, broccoli, cauliflower, aubergine, cucumbers, romaine lettuce, mushrooms, radishes, mangetouts, sugar snap peas, cabbage, carrots,
green beans, asparagus or tomatoes
'Convience' fruits and veg: presliced carrots, pineapple or salad bar fruit; shredded cabbage;prechopped broccoli and/or cauliflower florets; red and green pepper slices from
the salad bar; boxes of cherry tomatoes; single-serving bags of baby carrots; prewashed salad greens; precut green beansBags of frozen unsweetened fruits such as blueberries, cherries, peaches, raspberries or strawberries
Bags of plain frozen vegetables such as spinach, broccoli, courgettes, carrots, corn, green beans, peas or mixed vegetablesHealthy frozen dinners for occasional quick meals - look for brands with fewer than 400 calories, no trans fats and less than 25 percent of the Recommended Daily intake of saturated fat and/or sodium
When your cupboards and fridge are packed with delicious, convenient, healthy foods, eating the full-life way is easy. To get there, do this larder makeover project. Here's how to get started.
Supplies to have on hand: A study steps so you can access high cupboards and hard-to-reach spots at the backs of shelves safely. Rubbish bags. Sealable bags to contain messy items you're keeping - or throwing out. Cleaning supplies for cupboard and fridge shelves. A pencil and notepad to make notes about things you need to buy.
Best time for a larder makeover: The day before the bins are emptied, so discarded food won't sit around to attract press or go bad.
How much time to set aside: Two to ten hours, depending on kitchen size. You can break the job into small, manageable chunks if it seems too big to tackle all at once. Do one or two shelves a day, for example. Or tackle the fridge today and save the freezer for next week. If you'd rather do all the cupboards or fridge in one day, start with the highest shelves and work down to the lowest.
What to do just before you begin: Clear your kitchen table and worktops so you have room to work. Designate one area for foods you'll keep and one for items you'll discard. If you can't bear to throw out food that's still edible, take it to a social event or donate to a local charity. Or designate a shelf for items you'll use up and not buy again.
Step 1 CLEAR OUT YOUR CUPBOARDS
As you remove foods from your shelves, put the following in the discard pile:
Out-of-date foods, as well as anything that's dried out, spoiled or rancid. Exposure to oxygen can make cooking oils and whole-grain products go bad even before the expiry date; give yours the sniff test and throw away any that
smell stale or bad
Processed foods containing trans fats and/or saturated fats. Get rid of biscuits, crackers, baking mixes and shop-bought cakes and other processed foods that list hydrogenated or partially hydrogenated oils or saturated fats as one of the top four ingredients
High-sugar and/or refined-grain cereals, breads, baked goods and pastas. You'll replace these with whole-grain, low-sugar versions
Empty-calorie snack foods. Throw away. When you snack for long life, you'll be eating crunchy, juicy fruits, veg, nuts and whole-grain crackers instead of high-sodium, high-fat, low-fibre crisps and crackers
High sodium condiments and processed foods. Throw out or give away any items that contain more than 20 percent of the Recommended Daily Amount of sodium per serving (roughly 300mg)
'Best intentions' foods that you haven't used for six months to a year. That canned octopus and those ingredients for Thai cooking seemed like such good ideas at the time, but if you're never going to serve exotic seafood snacks or concoct an elaborate meal with
coconut milk, curry paste and fish sauce, it's time to find them a new home.
Step 2 RESTOCK YOUR CUPBOARDS
Keep these items - or put them on your next shopping list.
Canned beans: pinto, black, red kidney and haricot beans, and chickpeasCanned chopped tomatoes, tomato paste and tomato sauce (lower-sodium versions are best)
Canned fruit in natural juices with no added sugar
Canned vegetables
Dried fruits, including single-serving boxes of raisinsNuts: unsalted, unflavoured almonds, walnuts, pecans etc. (store extras in the freezer to keep them fresh for longer)
Brown rice: standard and quick-cooking varieties
Other whole grains, such as pearl barley, bulgur and quinoa (store in the freezer to retain freshness)
old-fashioned Oats
Whole-grain breakfast cereals that list a whole grain as the first ingredient and have at least 4g of fibre per 40g and not too much fat or sugar
Low-sodium, low-fat canned soupsWholewheat pasty flour (store in the freezer for a longer shelf life)
Salt-free seasoning blends and individual herbs and spices
Whole-grain pastas and noodies
Water-packed canned light tunaCanned salmon
Extra-virgin olive oil
Balsamic vinegar to be used in flavoursome dressings and cooking
Low-sodium vegetable juice
Sparkling water (delicious mixed with a little fruit juice)
Popcorn if you have an air pooper, or no-salt, low-fat microwaveable popcorn if you don'tFresh garlic
Small onions
Sweet potatoes
Step 3 PURGE YOUR FRIDGE
These fridge and freezer items also belong in the discard pile-or they can be used then replaced with healthier choices:
Fizzy drinks, fruit punch, sweetened commercial tea and other sugar-laden drinksFull-fat milk, cream, cheese, cream cheese, cottage cheese and/or yoghurt
High-sodium processed cheese spreads and slices, and processed meatsMargarine with trans fats
Full-fat mayonniaseHigh-sodium condiments
Fatty minced beef, cuts of beef with visible streaks or margins of fat, fatty pork, bacon and sausage.Full-rat and premium ice cream as well as high-sugar sorbet and ice lollies
Frozen dinners and side dishes that contain trans fats or more than 25 percent of the Recommended Daily Intake of saturated fat and/or sodium
Step 4 RESTOCK YOUR FRIDGE
Organise your shelving to best hold the following items:
Skimmed milk, low-fat cheese, yoghurt, cream cheese and cottage cheeseLow-fat mayonnaise
Boneless, skinless chicken breasts and thighs, turkey breast, minced skinless chicken or lean beefEggs high in omega-3 fatty acids
Jars of chopped garlic100% orange juice, pomegranate juice or purple/red grape juice
Seasonal fruits such as berries, cherries, oranges, tangerines, peaches, grapefruit, grapes,kiwi fruit, plums, peaches and watermelon or other melonsSeasonal vegetables such as spinach, broccoli, cauliflower, aubergine, cucumbers, romaine lettuce, mushrooms, radishes, mangetouts, sugar snap peas, cabbage, carrots,
green beans, asparagus or tomatoes
'Convience' fruits and veg: presliced carrots, pineapple or salad bar fruit; shredded cabbage;prechopped broccoli and/or cauliflower florets; red and green pepper slices from
the salad bar; boxes of cherry tomatoes; single-serving bags of baby carrots; prewashed salad greens; precut green beansBags of frozen unsweetened fruits such as blueberries, cherries, peaches, raspberries or strawberries
Bags of plain frozen vegetables such as spinach, broccoli, courgettes, carrots, corn, green beans, peas or mixed vegetablesHealthy frozen dinners for occasional quick meals - look for brands with fewer than 400 calories, no trans fats and less than 25 percent of the Recommended Daily intake of saturated fat and/or sodium
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