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The Wrong Kitchen Setup Could Be Causing You to Overeat

By Antonia Pinckney, RD CDE RN


Is your kitchen sabotaging your weight loss efforts? The kitchen is at the heart of any home. And it also should be at the heart of your plan to live a healthy lifestyle. Everything from the size of your plates to the size of your pantry and what you have in it has a big effect on how well you carry out your weight loss plans. Here are some easy belly-shrinking strategies to set up and stock your kitchen that will get the scale moving in the right direction.


Your plate size matters. Rethink your habit of piling up and finishing your entire plate of food. Use a smaller plate and you will tend to eat fewer calories per meal. Try using your salad plate to load up on veggies and hold back on high-calorie foods.


Clean out your pantry. Go ahead, open those cupboard doors. Are there any bottled or canned beverages such as fruit drinks, juices, sugary drink mixes, (iced tea, lemonade powders and chocolate milk additives) or carbonated beverages? You can donate these items to your local food pantry or relegate them to a separate side of the closet for family members.


Be sure to only purchase whole grains. Crackers, cookies, pretzels, cereals, and breads with less than 3 grams of fiber per serving often spell trouble for bariatric eating plans. Get some suggestions for their whole grain counterparts from your dietitian and support group members, or spend some time searching in the supermarket or health food store.


Slim down your fridge. Toss the full fat dairy products, including milk, cheese, and sugary fruit at the bottom of your yogurt. Replace them with 1% or fat free milk, low fat cheese and light yogurt, (typically with less than 12 grams of sugar per serving). Switch out regular mayonnaise, and salad dressing with light and fat-free versions.


In your freezer, watch out for high calorie frozen entrees like fried chicken and pizza. Convenient entrée items such as grilled chicken strips, turkey meatballs, and veggie patties can serve as the main course to a quick healthy meal. Remove frozen vegetables that are packaged in cream sauce. Replace regular ground beef with the leaner 93% version.


See what other items you can replace by playing detective in your kitchen. After all, healthy eating begins at home.