Give Your Kitchen A Fresh Start

Toss bottles and jars in your fridge and grains in your pantry that have been open for more than six months. Replace them with healthier versions.
Mayo: Swap out the full egg version for a 97% fat free version – it has 80 per cent less fat.
Peanut butter: Almond butter is a good source of Vitamin E, magnesium and calcium as well as heart healthy monounsaturated fats.
Cooking oils: Think outside the olive or canola oil square and try flavoured oils that complement your cooking like avocado, peanut or sesame.
Whole grains: Grains that have been open six months can lose nutrients. Replace these with quinoa or basmati rice; they both have low GI carbohydrate to keep you going longer.

Studies show that protein at breakfast keeps you feeling full for longer. It also aids muscle recovery after a morning run. And since you need at least two and a half cups of veggies daily to get key nutrients, starting your day with produce will put you on track to reach that goal.
Baby spinach omelette: Two cups of baby greens supply a good dose of antioxidants, including vitamins A and C, plus folate and potassium.
Cereal with milk and strawberries, plus veggie juice: Choose cereals with at least 10 grams of protein, such as Uncle Tobys Plus Protein. Veggie or carrot juice (225g) count toward your produce quota.
Sautéed tofu and salsa wrap: Tofu supplies lean vegetable protein needed after a run. Naturally low-kilojoule salsa provides antioxidants for recovery.

Take some time on your next grocery outing to stroll the aisles for new items. People typically buy the same 15 to 20 items; so mixing it up will help vary your nutrient intake.
Frozen foods: Try the fresh-tasting “wok ready” meals from Birds Eye, like their Teriyaki Beef, or the stir fry vegetables range.
Bread aisle: Buy loaves made including quinoa, pumpkin seeds or linseed, which supply carbs and B vitamins, including B6, and valuable antioxidants.
Prepared foods: Many supermarkets now offer leaner choices. Choose Asian-style meals without the coconut milk or healthy choice meals based on meat and vegetables.

Studies show tending a garden improves your health by prompting you to eat more veggies. Digging in the dirt is also a great stress reducer.
Start simple: Try a patio tomato plant or windowsill herb box. Parsley, basil, oregano, and sage grow easily and add antioxidants to meals.
Then go big: Plant a garden. Get easy-to-grow vegetables – like radishes, carrots, zucchini, and beans – in the ground early and you can enjoy them all summer long.
Save your bounty: Blanch vegetables (like whole string beans) briefly in boiling water, cool, and freeze in a zip storage bag.

Learning more about food and nutrition can inspire you to eat better. Watch a new cooking show; try a healthy cookbook; read a food blog; or download one of these food apps – they’re a fun way to broaden your nutrition knowledge.
Yahoo!7Food: Search the latest magazine recipes on your phone
Taste.com.au: Search for recipes based on categories, like vegetarian and gluten-free.
How to Cook Everything: Get the lowdown on cooking techniques and tips from Runner’s World’s own Mark Bittman.

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