In Good Health | written by: LINDA STEPHENS
The kitchen is a positive space – the heart of the home and our health – both mental and physical. Yet, many kitchens harbor hidden obstacles to healthy living in the low-quality ingredients lurking in processed foods, seed oils, condiments and snacks. Decluttering your kitchen from these culprits can transform your diet and your family’s health. Here’s how to identify, replace and prevent these villains from creeping back into your pantry.
Step 1: Identify the Culprits
• Highly processed foods are convenient but often contain unhealthy fats, seed oils, excessive sodium and preservatives. Look out for hydrogenated oils, monosodium glutamate, artificial flavors (even “natural flavors” can be questionable) along with artificial colors.
• Sugary and artificially-sweetened products: Many cereals, yogurts and drinks are loaded with added sugars or artificial sweeteners such as aspartame, NutraSweet, Splenda and saccharin, which can negatively affect your metabolism and gut health. What’s more, studies show high sugar intake in children can lead to attention and behavioral issues. Sugar also hides as dextrose, high-fructose corn syrup and maltose on ingredient lists.
• Refined carbohydrates: You’ll find these in white bread, pasta and rice. Refined carbohydrates (or grains) block fiber and nutrients. They also often include additives such as bleached flour and synthetic vitamins. Consuming too many refined carbohydrates can result in diabetes and high cholesterol as we age.
• Unhealthy oils: These include corn, soybean, vegetable and canola oil. They are often highly refined and contain unhealthy levels of omega-6 fatty acids which can promote inflammation. Don’t be fooled by words like “cold-pressed” or “expeller-pressed organic” canola oil. Aim to avoid any food with seed oils.
• Chemical additives and preservatives: Packaged foods often contain additives such as BHA, BHT and sodium benzoate, which may have potential health risks.
• Low-quality meat and dairy: Consuming products from animals that are factory-raised with antibiotics and growth hormones can introduce these substances into your body, affecting your health over time. Aim for organic grass-fed beef, chicken and eggs. Only consume wild caught fish. Also, be sure to buy organic soy, tofu and corn. The rest is genetically-modified. This means that the food has been altered biochemically and can cause digestive problems.
Step 2: Declutter and Replace
• Purge processed foods: Discard items with long ingredient lists featuring unrecognizable additives. Replace them with whole, minimally-processed foods such as fresh foods, vegetables and whole grains.
• Swap sugary and artificial sweeteners for natural
options: Replace sugary drinks with water, herbal teas or homemade infused water. Use natural sweeteners such as honey, maple syrup or Stevia (sparingly) in place of refined sugar or artificial substitutes.
• Upgrade your oils: Choose high-quality oils such as extra virgin olive oil, avocado oil or coconut oil. These are less processed and rich in beneficial nutrients.
• Transition to whole grains: Opt for whole-grain versions of bread, pasta and rice. Quinoa, farro and barley are nutrient-rich alternatives to refined carbohydrates. Brown rice pasta is one of my personal favorites.
• Embrace freshness: Replace processed snacks with fresh, nutrient-dense options such as nuts, seeds and dried fruits without added sugars or preservatives. Try to avoid thickeners and fillers such as carrageenan, guar gum and xanthan gum. Over time, these can irritate your gut lining and cause health problems.
Step 3: Build Habits to Create Long-Term Health
• Read food labels carefully: Beware long ingredient lists and foods containing artificial additives, dyes and/or fillers. Choose foods with whole, recognizable ingredients.
• Plan meals and grocery shop mindfully: Create a weekly meal plan and a shopping list to avoid impulse purchases. Stick to the outer aisles of the grocery store, where fresh foods are typically located.
• Cook at home more often: Preparing meals at home gives you control over the ingredients, portion sizes and cooking methods.
• Stay educated: Keep learning about food labels, nutrition and healthier alternatives to ensure you’re making informed choices.
By clearing out low-quality ingredients and replacing them with nutrient-dense alternatives, you’re not just improving your meals and investing in your health, you’re fostering mindful eating and adding joy and longevity to your family’s life and your own. The small changes you make will have a big impact.
In good health, Linda
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
