Equip your kitchen for fitness

It may be tempting to grab a few prepared frozen food items or processed baked goods at the grocery store in the name of time-saving simplicity. But shopping for nutritious foods doesn't have to be an overwhelming and confusing chore. It's about making the right choices. There are some things that are must haves in the kitchen that equip you better for your fitness goals and also help you resist temptations. Fruits and vegetables Vegetables and fruits should always be available and stocked in your kitchen. Keep in mind that deeply colored veggies and fruits like carrots, berries and peaches generally contain more vitamins and minerals than items such as corn and potatoes. Good fruit choices include apples, oranges, bananas and strawberries. If and when you choose frozen or canned fruits and vegetables, look for products without added sugars, salts or saturated fats. Fish, poultry and meat Baked or grilled fish should be on your menu at least twice a week. When buying chicken and other poultry items, choose breasts over thighs and legs because light meat tends to be leaner than dark meat. Consider buying skinless poultry or remove the skin before you prepare it, advises the University of Michigan Health System. Whole Grains, Nuts and Seeds Choose fiber-rich whole-grain breads. Whole grains should be listed as the top ingredient on the label. Other good sources of nutrient-rich whole-grains include oatmeal, brown rice, buckwheat, whole-wheat pasta, unsalted pretzels and popcorn. Whole grain foods may lower the risk of obesity, heart disease and type 2 diabetes. Nuts and seeds are good sources of protein. Items like almonds, hazelnuts, peanuts, mixed nuts, sunflower seeds and walnuts should be consumed in moderation since they are generally high in calories. Cooking oils When shopping for cooking oils look for canola oil, corn oil, olive oil or sunflower oil. These oils contain the lowest amount of cholesterol and saturated fat. Must have utensils Having a few method-specific cooking utensils handy reduces the hassle of cooking and also helps in diet maintainence. Salad mixers, colanders, cutting boards, sharp knives and peelers for easy making of salads! Non stick saucepans and stockpots. Durable containers made of heat resistant material or glass is a very essential part of the kitchen. You would need them to store various ingredients including spices, noodles, jams etc. Mason jars can be used in brewing kefir as well. They're inexpensive, durable and they keep food in good condition. Buy a few plastic caps as well to keep them airtight. If the utensils and kitchen tools are right, cooking at home can become healthier, easier and a much more enjoyable experience.