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“Eat” Series Part 2: Take Control of Your Kitchen

There are 21 possible meals in a week. Why is it, then, that nearly one-third of Americans say they cook just four of those meals themselves? It’s completely understandable when you think about it. We’re busy, stressed, tired and always short on time. But relying on takeout or fast food so often can have a detrimental impact on our health.

Home cooks tend to eat better and, with a few simple tweaks to reclaim your kitchen, there’s no reason that having a healthy, home-cooked meal should be out of the realm of possibility for all 21 meals a week. Here are a few suggestions (and some bonus design tips!) that can help you take control in the kitchen and thus take control of your diet.

Step One: Declare A Weekly Batch Day

The first thing you can do to take control of your kitchen is to choose a day to get the bulk of your cooking for the week done. Choose a quiet, restful day, like Saturday afternoon, to make cooking a Zen activity. Turn on a podcast you’ve been meaning to get around to or just crank up some tunes while you cook. Rope a friend or family member into the activity to make it even more enjoyable.

Getting the bulk of your cooking out of the way in one afternoon sets you up for success for the rest of the week. Refrigerate or freeze a few meals you can grab throughout your busy week. The reward for all of your hard work will be fresh, healthy, delicious meals, easy to reheat and enjoy when you get home from a busy day.

Step Two: Decide On Your Menu

Once you’ve decided on your batch day, gear up by choosing three or so simple, plant-based main dishes and sides to cook. (There are plenty of ideas in Younger In 8 Weeks.) By planning your meals like this ahead of time, you won’t have to rely on your willpower in the moment to make the right choice. Choosing what you’re going to eat ahead of time gives you the opportunity to make thoughtful considerations about what you’re putting in your body.

It also gives you the opportunity to be creative. As your cooking skills improve, try new dishes and new techniques. Just because you’re making healthy choices to benefit your longevity and wellness doesn’t mean you have to stick to the same, boring chicken and veggies for every meal. Explore to find new recipes and switch it up.

Step Three: Make A List

Once you’ve got your day for cooking batch meals scheduled and your recipes picked out, it’s time to hit the grocery store. To do this, you need to make yourself a thorough list of what things you need, making sure to leave off the things you don’t. The benefit to making a list, as opposed to just winging it as you wander the grocery store aisles, is that you’ve given yourself focus. You’ll be less tempted to grab a bag of chips if you’re not even headed toward that section of the store. You’re also going to streamline your shopping experience, getting in and out of the store in record time.

Bonus: Design Your Kitchen For Success

You have a plan. You have your list. You’ve checked it twice. Now it’s time to truly, physically take control of your kitchen. You can make the design of your space and the things you keep in your kitchen work for you to help you meet your goals. Brian Wansink, PhD, director of the Cornell University Food and Brand Lab, provided a few simple tips in Younger In 8 Weeks that can help you gain command of your kitchen.

Clear Out The Clutter

When you keep your dining table free of clutter, you’re more likely to sit down and actually use it, which encourages you to eat mindfully, be present and enjoy your meal. Adults and children who eat meals together around a table tend to have lower BMIs. Don’t make your table a repository of homeless items. Keep it free and clear for you to sit down and eat.

Load Up Your Fruit Bowl

Keeping a loaded fruit bowl on hand can help encourage healthy eating habits and may even help you lose weight. People with fruit bowls on their kitchen counters weigh an average of eight pounds less than those who don’t.

Design Your Fridge For Success

In the same way that having healthy fruit in sight can help you make better food decisions, making sure your fridge is well organized can set you up for success. Put your healthy food in clear containers at eye-level so they’re the first thing you see when you open the fridge. This way they’re easily accessible and you don’t have to dig to find something worth eating.

Rethink Your Serving Situation

People serve 18 percent more food on dishes that match the food’s color and 22 percent more on larger dishes, regardless of how hungry they are. Stick to smaller dishes that contrast (albeit pleasantly) with the food you eat. And when you’re serving food, use regular-sized tableware instead of larger serving utensils. This helps prevent over-serving.