8 Smart Kitchen Hacks to Help You Maintain a Healthy Diet

A recent study in the American Journal of Preventive Medicine found that cooking meals at home helps you adhere to healthy dietary guidelines (lots of fruits, vegetables, beans, whole grains, dairy, seafood, and refined grains low in sodium), while also saving you a significant amount of money.

So join us in discovering eight smart kitchen hacks that will help you maintain a healthy diet.

Store fish in the freezer

The American Heart Association recommends eating two servings of fish a week, especially fatty fish like salmon or mackerel. So stock up on fish in your fridge to keep your kitchen stocked with healthy, weight-loss-friendly options.

Generally, frozen fish should be thawed before cooking, but some pre-marinated products can be cooked straight out of the freezer. Read the packaging and product label to determine whether or not the fish needs to be thawed before cooking.

And according to the recommendation of Chicago nutritionist Vicki Shanta Retelny, to ensure you will regularly provide this food to your body, buy and store fish in the freezer, and use the type of fish that can be put in the oven immediately after being taken out of the freezer to avoid being lazy and skipping this nutritious dish.

Don't get too hung up on meal prep for the coming week.

If you want to cook all your vegetables, proteins, and grains for the coming week, you will definitely succeed with this diet. However, if this becomes too intimidating for you, skip it. Instead, do some prep work like pre-washing your produce and pre-cutting a few ingredients that you can incorporate into simple, healthy meals.

For example, you can slice mushrooms and chop onions and store them in the fridge for stir-fries or omelets. This takes some of the burden of preparing food, and you certainly won’t have to start dinner too late.

Choose to buy pre-cut foods

Few people really enjoy the chore of peeling garlic or cutting up pumpkins, which is why pre-prepared produce from the supermarket can be a good option.

They may cost a little more, but they save you time in the kitchen and help you eat healthier at home in the long run, says Columbus, Ohio-based nutritionist Lindsay Livingston. Look for vegetables that are pre-cut and ready to cook right out of the box.

Make healthy smoothies

What could be better than a smoothie that’s ready to go on a busy morning rush? Wash, cut, and pre-package your healthy smoothie essentials like fruit, nut butters (peanut butter, etc.), and any additional ingredients (e.g. coconut, greens, cacao powder, chia seeds, or cashews).

The next morning, simply pour the prepared bowl of ingredients into the blender, adding a little liquid like milk or nut milk. You will save a lot of time preparing a healthy breakfast.

Always have necessary foods available in the refrigerator

There are days when you come home and think “What am I going to eat?”. And to answer these questions, make sure you always have enough healthy foods or ready-to-eat foods to not limit your choices and ensure your weight loss regime. For example, instant cereals, cereal sandwiches, raw vegetables, etc.

Buy ready-made sauces

To refresh and increase your enjoyment of your food, change its flavor through sauces. According to nutritionists, you should create a list of simple sauces that blend all the ingredients, allowing you to fully enjoy the flavor of your favorite proteins, grains and vegetables.

Get yourself a super speed pot

Pressure cookers are a product that many people are looking to buy because of its convenience. This product will really help you have a healthy dinner in no time. This is because it allows you to cook food faster so that you can prepare a full meal in less than 30 minutes. You will definitely save a lot of cooking time with this useful kitchen appliance.

Don't be afraid to cook more food

Whenever you have time, double the recipe and freeze half. Pre-cooked meals that are stored in the refrigerator can save you time at the end of a busy day, as all you have to do is microwave or reheat them. Usually, doubling the recipe won’t cost you much extra time or effort.

Plus, it gives you a fully stocked fridge for those busy weeknights when you don’t have much time to plan meals or cook. Having ready-made meals at home also saves you a significant amount of money that you would spend on buying fast food from restaurants or supermarkets.

At the same time, you won't have to worry about taking in too much sodium, sugar or preservatives that are often found in fast foods today, which is great for your weight loss regimen. So, invest a little in cooking!