Beauty, Fitness & Nutrition

Countdown: Top 10 Healthy Diet Tools & Tips

It's National Nutrition Month and a good time to re-assess your kitchen tools and cooking habits, to see if you can make some changes for more heart-healthy eating. Whether you're a mature adult or a senior citizen, these 10 common kitchen tools in our Countdown below can older adults to prepare nutritious meals and follow a healthy diet.

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10. Crock pot / slow cooker - The ultimate time-saver when you have a busy day planned, and excellent for preparing tender, easy-to-chew meats, poultry, and other meals. Throw in the ingredients in the morning, and by the time you get home at the end of the day, your supper is ready. 

9. Gravy fat separator - Keep the meat drippings and flavorful juices from your favourite roast, and eliminate the unhealthy fat and oil. 

8. Can opener - Canned and low-sodium beans, fish, soups, vegetables, tomatoes are ideal when you're in a hurry, have a limited budget, or just don't have the fresh ingredients on hand. Rinse off the salt on canned goods that are not low sodium.

 7. Spice rack - Low sodium, flavourful spices and herbs such as rosemary, basil, tarragon, oregano, curry, cumin, pepper and paprika are healthier choices than other salts (table salt, Kosher salt,  sea salt, fleur de sel, gourmet salt, smoked salt). Use cinnamon in coffee or on French toast instead of sugary options like sugar, butter or maple syrup.

6. Small blender - For portion control, use a small blender to make low fat yogurt smoothies, sauces, and salsas.

5. Steamer - Lock in the vitamins and nutrients,and keep vegetables crisp and colourful by steaming them instead of boiling them. Fish can also be steamed.

4. Knives - Use sharp kitchen knives to trim visible fat from bacon, meat, and poultry and the enjoy the added benefits of reduced grease to clean up after cooking. Dice & slice fresh vegetables and fruits for snacks and meals. 

3. Salad spinner and salad storage bag - Keep prepared lettuce and salad greens crisp and ready to eat. Wash the greens and then dry them in a salad spinner; after they're dry store in a salad bag or between paper towels.

2. Kitchen scale - For portion control, a kitchen scale is invaluable. A serving of cooked fish, meat or poultry is 75 grams or 2 ½ ounces. A serving of cheese is 50 grams or 1 ½ ounces.  

1. Non-stick cookware - Reduce fat in baking with a non-stick frying pan or wok; they will only require small amounts of trans fat free margarine or oil to cook eggs, or stir-fry. Do not heat non-stick pans to above 350°C (650°F), or leave an empty pan on a hot burner.  

Countdown: Top 10 Healthy Diet Tools & Tips article source: 10 Heart Healthy Kitchen Tools by Eat Right Ontario

**No information on Senior City®, Inc. is intended as medical, health, financial, or other advice for people or pets; consult professionals for these services.**

Anita Hamilton

50+ World editor & baby boomer writer Anita Hamilton has always been interested in the "real people" stories behind the characters that create and inhabit the world of music, books, movies, television shows, current events, history, etc. A lifelong love of research (ok, nosiness) and writing, combined with a loving and supportive family complete with 3 mini-dachshund minions, keeps her busy.

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