Organize Your Kitchen to Lose Weight

By Katherine Brooking, MS, RD

If you are serious about slimming down, you’ll want to have an organized kitchen. Why is eating at home so important for weight loss? By making your kitchen environment organized and welcoming, you’ll be more inclined to eat in. Storing nutritious foods in ways that encourage you to eat them, for instance on a counter or low shelf, as opposed to buried in the back of the fridge, will help you reach for healthy choices first.

Home Cooking Equals Healthier Eating

Make room for healthy foods
Is your fridge so jam-packed you can’t even see into it? Are your cabinets so cluttered that stuff often flies out when you open them? If so, then it’s time to do a quick cleaning and reorganizing. After all, the foods in your kitchen, where they’re stored and how accessible they are can all affect how much and how well you eat.

Start by tossing unhealthy items or putting them in places that are harder to see and reach. Also get rid of any expired foods. Reorganize the remaining foods, using the prime real estate in the fridge (accessible shelves and drawers) for healthy foods like vegetables, fruit and nonfat dairy.

Do the same thing in your cabinets. Make sure you have space front and center for the healthy stuff. When putting foods away, store the items with the label and nutritional facts facing toward you. When you go to reach for a particular item, you’ll be more inclined to check serving sizes and calorie counts to make sure you’re doling out the right amount.

Store in style
Another way to help organize your space is to invest in stylish, functional, clear storage containers. This will let you easily store cooked veggies, grains, poultry, fruit and premade salads.

Organize utensils and cooking pots
When you cook or prepare healthy meals, you’ll need to have your cookware and utensils handy. Colanders, spoons, spatulas, saucepans, woks, pots and pans, grater, garlic press and steamers should aways be readily available.

Think ahead
Prepare healthy lunches, dinners and snacks for busy weekdays in advance. Think about what the coming week looks like, and aim to cook more balanced meals for yourself. You’ll save cash (takeout and delivery aren’t cheap), calories (remember, homemade equals healthier) and time (you don’t have to rush to pack lunch in the morning if it’s already made).

Create your own portion-controlled snacks
Those 100-calorie snack packs can be a great way to enjoy a small amount of your favorite treats – but let’s face it, they don’t come cheap. Save some cash by creating your own. Buy your snacks in bulk and use your own containers to portion your desired serving sizes. Store them in your pantry for easy access.

Once you’ve got your kitchen organized, be sure to check out our Monthly Meal Plans ( You’ll find weekly grocery lists and tips for what to eat at breakfast, lunch, dinner and as snacks. It will take all the guesswork out of weight loss.

Katherine Brooking, MS, RD is a Registered Dietitian, writer and expert contributor to numerous television programs. She has appeared on The TODAY Show, Live with Regis & Kelly, The Early Show on CBS, Good Morning America Health, and many others. She covers health and wellness topics in SELF Magazine, The Washington Post, The New York Times and New York Daily News. For more information go to

The articles written by guest contributors are the sole responsibility of the individual writers in terms of factual accuracy and opinion and do not necessarily reflect the views of the publisher of this blog.

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