Growing Your Own Food
Vegetable gardening should be all about experimenting and fun! Choose fruits and vegetables that begin their growth in the spring and can survive in your climate and soil. Carrots, cucumbers, peas, tomatoes (best planted in late spring) are among many of crops you can choose from. They can be readily available by seed or even by plant at your local nursery and even hardware store. But don't forget, have fun most importantly!
Your first crop may not be a bushel of food, but the taste and nutrient content should motivate you to continue.
Growing your own herbs in containers is a great way to get started.
Popular herbs:
- Rosemary - grows all year round
- Mint - loves the sun and grows well with plenty of water
- Basil - grows well, indoors preferably in container gardening
If you do not have a yard you can begin by growing your plants in hanging baskets. Another idea is to use pots on the floor, or shelves. Baskets can be attached to the balcony rails or inside your house on window ledges or even counter tops. It not only adds more plants to the space but it beautifies your environment!
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| Organization with Food
Clean out your refrigerator and pantry and stock foods according to type (dairy, grains, vegetables, fruits, and meats).
Buy large amounts of dry, usually non-perishable foods such as rice, pasta, canned goods, dry beans and legumes (staples).
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Fridge Stocking and Cleaning
What are your essentials in your refrigerator? Create a list of things you buy each week on the computer. Having a form with these items helps you to double check stock before going to the store and not over purchasing as well as not running out.
First in, first out - freshest foods can last longer, so eating foods you have had longer is important, this prevents waste of food. In other words, rotate your stock so you don't miss the item you bought last week by eating the item you bought this week.
Freezer bags and dates: when putting food in bags or containers make sure to date and state the contents. You may remember today that the freezer bag has ground beef but 2 months from now you might not remember and think you have ground turkey instead of beef (it all looks the same frozen).
Prep your vegetables and fruits (washed and portioned) in containers as soon as you bring it home (it is so much easier to eat more fruits and vegetables if they are ready and minimal work involved).
Buy fresh fruits and vegetables weekly. Check your supply before going to store/market and dump out if not fresh.
At least once a month make sure to check dates on condiments and wipe off shelving. If these are not checked regularly, items can get out of date easily.
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Guide for Balanced Shopping
DO buy Fruits and vegetables (fresh, frozen and/or canned) as they supply the body with minerals and vitamins
DO buy Protein foods like dry or canned beans, canned tuna, and chicken
DO buy Nuts, seeds and sardines and salmon packs - they provide healthy fats.
DO buy Whole grain food since they are fiber and fuel for muscles and brain
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Kathryn Fink,
MS, RD, CSSD, LD, CEDRD
Nutrition & Fitness Consultant
I believe "There's always room for ice cream and chocolate!" My practice can assist you in your journey to a healthy relationship with food and balance in your life. Phone214-850-9573Location1110 Cottonwood LaneSuite L200Irving, Texas 75038Emailcontact@dietitianadvice.com Website www.dietitianadvice.com |
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