Diet

Before your family, 5 Tips to put your kitchen on a diet

Neha Jain

January 22, 2021

Getty Image/ Shutterstock

Want to get your family to eat healthier? First, take stock of your kitchen as traditional food choices contribute significantly to an unhealthy lifestyle.

I “spring clean” my kitchen every month, right before visiting the supermarket for monthly groceries. It has not only helped me get back to my pre-pregnancy weight, but has also helped others in keeping their Type 1 diabetes and high cholesterol levels in check.

Here are some pointers about what you should keep and throw if you’re trying to feed your family healthier:

#Tip 1

THROW

Namkeens like bhujia, mathri, moong dals and other fried snacks.

KEEP

Roasted or ready-to-eat, low fat snacks like murmura (puffed rice), soy sticks and bhuna chana. These are low in calories and work best for weight watchers. You can also keep nuts like almonds and walnuts out on the counters to snack on-the-go.

#Tip 2

THROW

Refined flour, which is devoid of fiber.

KEEP

Wheat or multigrain flour rich in oats/soy/chana/wheat which incorporate soluble as well as insoluble fiber in the diet.

TIP

Mix flours in the proportion of 3:1 (wheat:oat/soy/chana). The same proportion can be used to prepare regional foods like idli, dosa, momos, cakes or biscuits. Mixing the flours keeps bowel as well as cholesterol and sugar under check and also initiates weight-loss.

#Tip 3

THROW

Ghee, which is high in saturated fats.

KEEP

Refined oils like olive, mustard, canola, rice bran, soy which are sources for PUFA and MUFA that help keep lipid profiles in check.

TIP

Use a combination of oils ie one in the morning, another in the evening. Also make sure the total amount of fat (including butter, ghee or refined oil) should not exceed 500g per person a month. Stock these in your kitchen by this rule only to ensure visible fat consumption is fairly within limits.

#Tip 4

THROW

Table-salt containers.

KEEP

Lemon.

TIP

Do not keep salt at the table, whatever you add while cooking should be enough. This will help avoid degenerative disorders associated with high BP and prevent water retention. For an added zing, squeeze a lemon instead.

#Tip 5

THROW

White rice.

KEEP

Brown rice high in fiber and other water soluble B vitamins.

TIP

Replace white rice with brown for all rice preparations like pulao, idli, dosa etc.

Medically Reviewed by

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing too complex about nutrition. Neha completed her MSc in Food and Nutrition from Delhi University and also did a Diploma in Naturopathy and Yogic Sciences. Neha is also a Certified Diabetes Educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Neha’s goal has always been to help people make healthy choices, and while at HealthifyMe, she always felt that her task was simplified with its technology.


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