How Your Kitchen Setup Influences Your Eating Habits

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For most of my day, the food I consume is not necessarily determined by my taste preferences or bodily needs.

I cannot recall if the milk is still fresh, so I'll grab my morning latte while I'm on the go. Since I need to get to the office, preparing fruit for a smoothie seems like too much effort. However, it's not an issue because the vibrant packaging of an energy bar that I don't particularly desire catches my attention, prompting me to grab it before I hurry out.

Even if you have the desire to eat intuitively, making food choices based on your body's needs rather than external influences and diet culture, it becomes challenging if your lifestyle lacks intuitive setup.

Let's dispel the biggest misconception about dried beansthey don't require any more hands-on prep time than canned beans, writes Casey Barber.

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"Marketers understand that we are visually influenced when it comes to eating. They strategically design eye-catching labels to attract our attention. Similarly, as individuals, we can create an appealing environment in our own kitchens to constantly remind ourselves of certain foods," explained Casey Barber, a CNN Food contributor and meal-planning coach.

According to Katrina Green, an ADHD organizing specialist from Sacramento, California, the arrangement of your kitchen plays a significant role in how effectively you make use of it.

According to Charlotte-based dietitian Natalie Mokari, investing some time and organization can make it more convenient to consume the meals you truly desire and require, as opposed to settling for what is most readily available. This means you won't have to spend money on expensive containers or label makers. Additionally, the way your food is presented has an effect on your eating habits.

When grabbing food, it may be useful to consider the visual aspect even though buying all the attractive matching jars for your pantry and refrigerator is not compulsory, according to Barber. Bagged food items like baby carrots, green beans, or rice can easily cause disarray, making it difficult to locate them.

"I have a strong dislike for plastic bags with resealable tops," she stated. "If you plan to store food in a bag, I suggest using an open container like a shoebox that allows you to stack them like files. This way, you can keep your bags organized and prevent them from falling out every time you open a drawer or a cabinet."

As we enter the winter holiday season, shame-based diet culture pressure often increases, writes Katie Hurley.

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Should you store foods like pasta, crackers, and other boxed items in clear containers? It's a personal choice, according to Green. It may be beneficial to have a clear view of the available food in your pantry.

"I particularly enjoy collaborating with individuals who are neurodivergent," she expressed, stating, "frequently, I hear them say 'out of sight, out of mind.'"

According to her, for certain individuals, it can be more beneficial to observe a shelf filled with transparent jars, allowing them to easily identify the available items without the distraction of packaging.

"According to Barber, certain individuals prefer the tranquility provided by a simplified, impartial system. However, for others, the presence of a label can trigger a mental association with the meal that can be made with that particular food," she stated.

"Using jars can be beneficial if it encourages you to choose that item. However, if the act of opening or transferring the contents into another container discourages you from using it, then it's best to avoid doing so," Green advised.

First thing you see may be the first you eat

What you see first often impacts what you are likely to reach for first, Green said.

Barber explained, "I make a conscious effort to place items that I know I will frequently use on the shelves that are easily accessible to me."

Meanwhile, Green considers the placement of items at eye level in both the pantry and fridge, as well as determining which items can be stored in more challenging-to-reach areas.

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She mentioned that the food items she is attracted to but do not fulfill her cravings are placed on the top shelf. On the other hand, the ingredients for her favorite meals, which she wants to consume, are positioned within her immediate line of sight. Mokari emphasized that the labeling of drawers in the fridge for fruits and vegetables does not necessarily dictate their placement.

What you offer can also have an impact.

Mokari owns a three-tier fruit bowl that not only holds fruit but also contains single-serving packages of nuts or granola bars. This convenient setup allows Mokari and her family to easily grab a snack when hungry without searching for it.

"When setting up your fruit bowl, consider your cooking goals and preferred snacks. Ensure that these items are displayed prominently and in the best possible way within your kitchen space," advised Barber.

Prepare ahead of time

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A little prep time also goes a long way, Mokari said.

Taking some additional time to wash and chop your produce or organize the ingredients for each meal in advance can save you from the hassle of preparing everything from scratch every time you sit down to eat, according to her.

Designating specific areas in your pantry and refrigerator for perishable items, either based on your meal plan or their impending expiration, can also be helpful, suggested Green.

Consider using organization tools. While it's not essential to splurge your entire paycheck on them, Barber suggests that investing in an appealing container for fruits and vegetables could be worthwhile. Using such a container might increase the chances of you taking them directly from the fridge to the kitchen table.

It's important to write down not only what your goals are, but also when, where and how you'll accomplish them.

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"There are certain situations where I believe it's worth indulging in a berry container... if it's going to motivate you to consume more fruit and ultimately benefit your health. In those cases, it's perfectly reasonable to allocate your food budget in that manner," she stated.

Ultimately, according to Mokari, it's crucial to consider more than just your health goals when planning your meals.

I believe the key is maintaining a balance of nutrients that provide sustained energy throughout the day, while also ensuring that you enjoy what you eat," she expressed. "If you have food available that you don't like, chances are you won't consume it."

Personally, I have found that having my blender readily accessible and pre-portioned containers of fruit for each day has significantly improved my experience. This allows me to indulge in a smoothie that not only provides nourishment but also brings excitement to my taste buds.

And yes, I do seem to eat more fruits and vegetables when they are stored in pretty bowls waiting to be set out on my counter as a ready snack.