Kitchen Hacks to Keep You and Your Family Eating Healthy


Whether you’re single with a busy schedule or have a full household to take care of, cooking can be very time consuming. With so many instant packaged meals, we forget that cooking our own food is really important to our health. Today’s processed foods contain unnecessary toxic andfattening ingredients that are easily avoidable.  Check out this list of tips to use on a weekly basis to help you ditch those unnecessary pizza or mac and cheese nights in favor of a healthier meal.

Tip #1: Meal prep. Cook once, eat 3x.

Cooking on a Sunday evening for the week ahead will save you hours of time and will save you from those days where you don’t feel like cooking at all. Choose 3 different recipes to make and portion them out for the whole week. Utilizing your freezer to store food and defrost later in the week is like making your own pre-packaged foods without the preservatives and fillers. You’ll have the peace of mind knowing that you cooked it with fresh ingredients. I like to cook a hefty portion of quinoa for the week since it’s so versatile and I can add it to almost any dish, from salad to sauteed veggies.  You can even make a large batch of a green smoothie for 3 days and store it in glass containers.  This will give you your daily greens intake and it’s the best fuel for a morning breakfast or afternoon snack!

Tip #2: Avoid the snack aisles. Make your own.

While we all like to have a cheat snack here and there, we tend to go overboard and eat all the chips or cookies within just a couple of days of buying them. In order to save yourself from the unnecessary fats and empty calories, avoid shopping in the chip and cookies section altogether. Try mainly staying in the grain isle or just in the produce section. If you are looking for something sweet or salty, try making your own snack!

For example:

Salty – Take a few potatoes and thinly slice them, put them in the oven at 400 degrees, season with salt and any spice of your choice and munch away. You have home baked chips without the preservatives and unnecessary processed chemicals!



Sweet – Take 1/2 cup of dates, 2 tablespoons cacao powder, 1 cup coconut milk, 1 teaspoon vanilla, 2 tablespoons maple syrup, ⅓ cup shredded coconut and 2 tablespoons of chia seed, blend all together and store in the fridge for an hour or more. Viola! Healthy chocolate pudding! You can make a few batches and put them in jars so you have pudding throughout the week for you and your loved ones.




Tip #3: Properly store your produce.

Many people buy fruits and vegetables with the best of intentions. However, they first eat all the junk food in the house, and by the time they have nothing else to eat, the produce has been forgotten or gone bad.  However, there are many ways to keep your produce fresh depending on the fruit or vegetable. Luckily, you can check out a whole list of best practices here.

Tip #4: Pre-portion healthy snacks.

After you’ve properly cleaned your fruits and veggies, you can cut up a few of your favorites to snack on and store them in a (reusable) container for later in the week. Have you heard of the most recent jar phenomenon? You can prep a few salad jars for the week for the quickest meal possible! Another great option is preparing homemade snack bars that are actually healthy. Store bought snack bars tend to have unnecessary fillers and added sugars.

Tip #5: Plan ahead.

Planning ahead is the most important way to stay on track with a healthy diet. Deciding on your meals ahead of time will help you during grocery shopping to stay within the budget and will eliminate the guessing game on what to eat each day.  Spend some time researching healthy easy recipes that you and your family can enjoy for the week.


A little mindfulness and planning can go a long way for you and your loved ones. Making sure to eat healthy on a daily basis and not leaving it to the last minute will help you stay in shape and maintain your weight. Keep your immune system strong with whole foods to avoid sickness, and avoid unnecessary foods in your home. Stay healthy my friends! 

Julia Poliadis

Jules is a certified health coach and plant based foodie based in Miami, FL. With her international background and passion for overall wellness, she has traveled, researched and experimented with all types of diets, remedies and approaches towards healthy lifestyles.