CREDIT: "WHAT TO EAT [EXPLORED]" BY ERIC MAY ON FLICKR (CC BY 2.0)
Re-arranging the food in your kitchen can help kick-start your healthy lifestyle.

If you want to make healthy eating easier and more convenient, then you might need to do a little re-arranging. I don’t mean the structure; I’m referring to the foods you have and how you stock up.

Pantry/cupboards

• Stock your healthy whole grains (oats, barley, quinoa, brown rice), dried beans, lentils and flours ground from these foods in clear containers at eye level so you are reminded to use these first or only before their processed versions (white rice, minute rice, flour, white pastas and cereals with added sugars or salt)

• Put your whole grain pastas, rice paper, breads, all natural cereals, granolas and healthy homemade baked goods at chest to belly level. Kernels for your air-popper can go here too

• Canning and jars can go down at leg level, just make sure to check often for expiry and put items out front that you use the most like oils such as coconut and olive. Large items like jugs of vinegar, potatoes and bags of onions can go on the bottom

• Arrange your baking items like honey, cane sugar, baking soda, baking powder, yeast and dried egg whites, on the top shelf or just above your head. You can also put other lightweight items like supplements up top

• If you have to have a spot for processed foods like crackers, chips, store-bought baked goods, etc., because – let’s face it – we have the occasional time where we serve them for parties; stick them up on the highest shelf possible and not in view

• Spices work well at eye level too or try convenient spots like a drawer beside the stove or countertop organization system

Freezer

• At eye level or in the most convenient spot: frozen fruits and veggies for your smoothies, stir-fry and crockpot meals

• Belly level or second most convenient: healthy homemade leftovers

• Bottom or back of freezer: healthy convenience items and meats

• Top or door: ice, drinks and healthy homemade popsicles

Fridge

• Top shelf and door: nut butters, oils, juice and other condiments that don’t need to be really cold. You could also store bread or baked goods here

• Eye level: left overs or food you’ve prepped to eat in the next couple days

• Middle: your cold items go here like meat, milk, cheese and yogurt

• Keep your veggies and fruits in separate drawers and adjust the temperature so they keep longer. Don’t pack your fridge full all the time or you get uneven temperatures throughout

Table/counter

• Baskets or bowls of fruit including tomatoes

• Closed basket with onions, garlic and ginger

• Area for squash and big items like melons

It also helps to re-arrange your dishes so that it’s more convenient for you to put your healthy items together.

Karen Nixon-Carroll is the Program Manager at Fitness 101, Fanshawe College professor, YMCA fitness course trainer and examiner, Fanshawe FHP grad and holds many fitness certifications for personal training, group fitness and wellness. Email her at karen.carroll@fanshawec.ca. She is currently on maternity leave.