Give your kitchen a healthy makeover

If you want to build good eating habits, take a hard look at the contents of your cupboards, fridge and freezer, and make a few simple changes.
By Lindsay Benjamin


Fill your fridge with nutritious foods
Open the door to these smart alternatives.

TOSS high-fat lunch meats.
STOCK lean ham, turkey breast and chicken. This simple switch can shave half the calories off a sandwich.
Select lean meat: Look for deli meat that has less than 4.5 grams of saturated fat and 480 milligrams of sodium per serving.

TOSS canned or bottled soda.
STOCK seltzer water. Regular sodas contain heavy doses of added sugar, which can lead to weight gain.
Perk up seltzer: Give seltzer water a burst of natural flavor by tossing in orange, lime, lemon or cucumber slices.

TOSS whole milk (unless you have a child between the ages of 1 and 2).
STOCK fat-free or 1 percent milk.
Make the change: Start with 2 percent milk; once you've gotten used to it, switch.

TOSS full-fat cheeses and cheese-food products.
STOCK low-fat versions of real cheese.
Watch portions: Stick to actual serving sizes (a serving is 1 ounce).

TOSS sticks of butter or margarine.
STOCK trans-fat-free margarine.
Read the label: Buy only those brands that list vegetable oil as the first ingredient.

TOSS full-fat yogurt.
STOCK low-fat or fat-free yogurt.
Sweeten it yourself :Try fat-free Greek yogurt with fresh fruit and a little bit of honey.

Pages