When it comes to healthy eating, many people focus on stocking specific foods in the kitchen—but it matters how these foods are organized, too. After all, our eating habits are influenced by our environment, and the kitchen is where we make many choices related to food. Ahead, dietitians explain how to organize your kitchen for healthy eating, whether you’re trying to curb snacking or cook healthier meals.
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Related: How to Organize Your Kitchen Pantry, According to Experts
Use Clear Containers
While you don’t need to curate a picture-perfect kitchen, storing healthy ingredients in a mindful way can inspire you to eat them. One simple technique is to use clear containers, which makes it easy to see your food, says registered dietitian Kristen Lorenz, RD. This visual cue will remind you to use nutrient-rich options when preparing meals, ultimately turning healthy choices into effortless habits, she says.
How to Do It
If a new food storage set isn’t in your budget, remember that simplicity is key. Take a tip from Dena Champion, MS, RDN, CSO, LD, CNSC, registered dietitian nutritionist at The Ohio State University Wexner Medical Center, and use inexpensive mason jars to store pantry staples like nuts, seeds, and whole grains. Another budget-friendly option is to collect old glass jars and repurpose them for food storage.
Clear containers are “also a helpful reminder to utilize ingredients and leftovers in your refrigerator,” says Lorenz. For example, storing items like carrots or celery in clear, breathable containers or bags will remind you to eat them.
Display Fresh Fruit
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Some fresh fruit can be stored at room temperature—so why not use it as decor? This way, you’ll be more likely to grab a piece of fruit while you’re cooking or craving a snack, making healthy foods easier to choose.
How to Do It
Display fruits like bananas, apples, and tangerines in your living room or on the kitchen counter, recommends Heewon L. Gray, PhD, RDN, registered dietitian nutritionist and associate professor at University of South Florida College of Public Health. Also, “put out a few fresh ones every few days to make them easily accessible,” she adds. To make the fruits even more appealing, present them in an attractive bowl that matches your home decor.
Related: 8 Fruits That Will Continue to Ripen After You Buy Them—and 9 That Won’t
Batch Prep Staple Ingredients
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Preparing nutritious ingredients ahead of time can be a game-changer for healthy eating. As Lorenzo notes, having such foods “ready to go reduces the temptation to grab convenience items.” Champion echoes this notion, sharing that “we’re often drawn to quick and easy foods when you open the fridge.” This practice also minimizes the time needed to create a complete and delicious homemade meal.
How to Do It
Each week, spend some time cooking staples that can be used to build other meals. Examples include cooked quinoa and roasted vegetables, as suggested by Lorenz. This is best done about twice a week, as cooked food should be eaten within three to four days, per the experts at the United States Department of Agriculture.
As for raw produce? In general, it’s recommended to avoid washing and cutting fruits and vegetables before storing, as the excess moisture can speed up spoilage. But if pre-washing produce makes it easier for you to eat it quickly, go ahead and rinse it; just be sure to dry it well before storing, per the experts at Colorado State University.
Pre-Portion Foods
Many of us divide food into individual portions just before serving or digging in. However, this approach can make it difficult to control portions (particularly with snacks!), a key aspect of healthy eating. By divvying up food in advance, you can skip the guesswork and have individual portions at the ready.
How to Do It
“Divide ingredients into smaller portions based on your household size so you can easily grab and use [them] when you’re ready to cook or eat,” recommends Gray. This can be done as part of your weekly batch prep, as you can divide them as you go. Additionally, “for snack foods like chips, pretzels, or cookies, repackage them into containers as soon as you bring them home,” suggests Lorenz. This will reduce the temptation to overeat directly from the bag, she says.
Place Healthy Options at Eye Level
Visibility is crucial in a healthy and organized kitchen. So, in addition to using clear containers, it’s worth considering the placement of nutritious foods. Positioning ingredients where you can easily see them—that is, at eye level—will inspire you to choose such items regularly.
How to Do It
“Store your washed and ready-to-eat fruits and vegetables at eye level in your fridge,” recommends Gray. After all, “if produce is front and center and ready to go, we’re more likely to make healthy choices,” says Champion. Similarly, in the pantry, “place nutritious staples like lentils, nuts, or whole-grain crackers at eye level,” says Lorenz. “This positioning makes them your first option when you’re hungry or meal planning.”
If you choose to stock processed or packaged foods and find them to be a source of struggle, store them out of immediate sight, like on a high pantry shelf or in opaque containers, says Lorenz. “This subtle barrier encourages mindful choices and reduces impulse snacking,” she says. You can also keep healthier packaged options, like nuts or air-popped popcorn, front and center for balance.
Stocked Canned and Frozen Produce
Contrary to popular belief, canned and frozen produce aren’t nutritionally inferior to their fresh counterparts. Not only do they have the same nutritional value as fresh produce, says Gray, but they have a long shelf-life, making it convenient to keep fruits and vegetables on hand.
How to Do It
In your kitchen, place canned products at eye level and periodically check expiration dates, says Gray. You can also “organize pantry items by food groups [to] make it easier to plan nutritious and balanced meals,” she adds. Additionally, for the most health-conscious choice, buy canned and frozen products with little to no added salt and sugar, she recommends.
Create a Section for Protein
Protein is a key component of every meal but it can be time-consuming to prepare, particularly if you eat meat. But by preparing protein-rich foods in advance and designating a specific area for them, it will be easier to construct more complete, well-rounded meals.
How to Do It
In your fridge, consider dedicating a shelf to cooked or prepared proteins like “boiled eggs, shredded chicken, Greek yogurt, or shelled edamame,” suggests Lorenz. Another idea is to assign a specific shelf in your pantry to canned beans and tinned fish, which will make meal prep and cooking a breeze.
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