We keep medicine in the medicine cabinet, but vitamins, supplements and other nutrition items usually live in the kitchen. The start of a year is a good time to go through each zone and reset it.
The refrigerator
Many of us buy fresh food with good intentions, then find it spoiled a week later. Some ways to cook at home more and waste less:
- Prepare food once for the whole week: wash and chop vegetables, portion and season proteins, and wash fruit so it is ready to grab.
- Freeze baked goods before they go stale. They thaw quickly and keep their taste.
- Bag single servings of snacks so portions are easy to manage.
The cabinets
Check the dates on vitamins and supplements and throw away anything past its expiry. A few points to consider:
- Restock only what you will actually take regularly, and buy enough that you do not run out in the middle of a routine.
- A multivitamin with minerals aimed at your age and sex may add a little extra support.
- Products with antioxidants are often marketed for the winter months.
- Omega-3 supplements are sometimes suggested for people who eat oily fish less than a couple of times a week, because of the link between omega-3s and heart, joint and brain health. A doctor or pharmacist can tell you whether one is suitable for you.
The pantry
If meals have become repetitive, a few swaps can help:
- Brown rice, wild rice or ancient grains such as quinoa, sorghum and chia instead of white rice or pasta.
- Crackers made with whole grains, seeds and less salt in place of white-flour versions.
- Cereals with whole grains, dried fruit, fibre and less sugar rather than puffed-rice or sugary cereals.
Start with the kitchen, and the rest of the year may follow. See also our guide to healthy habits on the road and the articles index.