Planning your meals and snacks is an important part of having the nutrition you need at home, while traveling or at work. This is a list of products to help you measure, mix, make and move your healthy choices wherever you go.
Key Points:
- Products listed were chosen to help you in your pursuit of a healthy weight. Information and reviews from 2020 are used for information on pressure cookers, mixers and air fryers. Specific models will change and may not be available in the next couple of years.
- Choose what works best for your budget and lifestyle.
- Keep in mind what type of storage and countertop space you have available in your kitchen.
- Products that are dishwasher safe will make your life easier.
- Read product reviews or find product comparisons or how to use the products on YouTube.
- Check for warranties.
- Understand return policies.
- Manufacturers may contract with a retail store to have a “special edition” product for just that store. The manufacturer may stop producing a product when a newer model is launched into the market.
MEASURE: Measuring your food and fluids keeps you on track with getting the right amount of food and fluids. This includes measuring spoons, measuring cups, small food containers and food scales.
MIX: Whether mixing protein powders with fluids or pureeing foods, having a good quality blender or mixer makes it easier to accomplish healthier choices.
MAKE: Find kitchen equipment that makes your food preparation easier to help keep your nutrition on track.
MOVE: Your food often needs to move with you. There are items available for packing lunches or keeping your food hot or cold while you are on the go.
WHERE TO FIND: Stores will vary by your area. Try both the brick-and-mortar stores or online:
Amazon, Bed Bath and Beyond, Belk, Best Buy, Big Lots, Costco, Dollar Tree, Dollar General, GNC, Home Depot, JCPenney, Kohl’s, Lowe’s, Macy’s, Overstock.com, SAM’s Club, Target, Tuesday Morning, Inc., Walmart, Williams Sonoma and restaurant supply companies.
Things That Measure: What to Look For
Key Points
- Measuring your food helps you keep track of your nutrition.
- Tracking protein is challenging unless you know the portion size.
Measuring Spoons
- Stainless steel is the most durable material and is dishwasher safe.
- Plastic measuring spoons are lightweight and can be put in a dishwasher in the top rack.
- Aluminum is a lighter weight metal that can bend easily and turns dull if washed in a dishwasher.
- Look for a set that has at least a ¼ teaspoon up to 1 tablespoon measurements.
Measuring Cups
- Stainless steel is the most durable and dishwasher safe.
- Aluminum is less expensive than stainless steel. This metal is more easily bent and dented. Washing in the dishwasher will make them dull.
- Plastic measuring cups come in a variety of colors and styles. Check to see if the plastic measuring cups you want to buy are microwave safe. Most are usually dishwasher safe.
- Tempered glass is microwave and dishwasher safe. Brands include Pyrex and Anchor Hocking. Safe for microwave use.
- Measuring cups for dry ingredients are the ones that come in separate measures (1/8 cup to 1 cup). These measuring cups use the top of the cup as the measure you are using. These can be made of stainless steel, aluminum, plastic and ceramic.
- Measuring cups for liquids come in stainless steel, aluminum, plastic and tempered glass. Sizes are usually 1 cup, 2 cups and 4 cups (1 quart). These are often marked with ¼, 1/3, ½, 2/3 and ¾ cups measures. These will have room above the last measuring point to allow for the liquid to kind of settle at the measure you need to use.
Food Scales
- There are digital (requires batteries or an electrical cork) or mechanical/dial-type that looks like what you see in the produce section, but smaller for home use. With a mechanical/dial-type scale, avoid “high capacity.” These scales are meant to measure in pounds, rather than ounces. That makes it a challenge to measure accurately.
- Digital scales are easier to read when looking for how many ounces the food weighs.
- Scales that can zero out after you place your dish on top can measure each ingredient as it is added to the dish. Some allow you to use your own dish and some have a bowl you have to use.
Things That Mix: What to Look For
Blenders and Mixers… where to start?
- First, determine why you want this type of product and how you plan to use it. Do you just want something to make a smoother? Do we need it to chop nuts or purée food? How many of us have small appliances that we used a couple of times and now sit in a dark corner of your kitchen? Think through what you’d like to be able to do with a blender, mixer or smoothie maker.
- Does the blender/mixer have attachments that could make the machine act as a food processor or grinder? Attachments would make the machine more versatile.
- The main key is the power of the motor. The more powerful the motor, the faster the blades rotate. A motor that is 900 Watts will mix much better than a motor that is 300 Watts. An evenly smooth texture is more likely with more powerful blenders and mixers.
- Check reviews and ask around what brands your friends, family and coworkers have been used. You may find brands to avoid as well as brands to enjoy.
- Look for a blender that is in your budget, works well for what you want to use it for and how easy it is to clean. Keep in mind how much storage space you have available in your kitchen.
- Some products can be used with hot or cold foods and fluids. If making something hot, do not overfill the container. The lid might pop off.
- Be aware that models will change. Sometimes a store may have a model type that is only available at that store.
- Make sure whether the product is new or refurbished.
- Some of the blenders/mixers can only pulse and may list a time limit on how long to pulse. Some have manual or automatic controls. Some even can connect to your mobile device.
- What is the warranty?
Shaker Cups
- Widely available in many retail stores. Most are dishwasher safe.
- Made to mix protein powders with fluids.
- Easy to carry with you. Great for traveling.
- Sometimes it’s more difficult to mix the protein powder completely in a shaker cup.
Magic Bullet
- This can blend original can blend protein powders and fluids to create smooth protein shakes. Does a fairly good job pureeing soft, fresh fruit, canned or frozen fruit that has been thawed. Don’t expect the Magic Bullet to provide a completely smooth texture for blended or extracted smoothies.
- Motor power is generally 200-250 watts.
NutriBullet
- Several models are available. Some are just for making smoothies and others come with blender size containers.
- A variety of attachments are available.
- Motor power ranges from 600-1200 watts.
Ninja
- Several models are available.
- Different container sizes are available.
- Different attachments are available. Some models can use both the smoothie containers are blender type container.
- Motor power ranges from 900-1400 watts
Vitamix Systems
- This product has been around since 1949.
- This is a higher-priced brand with a loyal following.
- Attachments are available to use as a food processor and smoothie maker. Blending containers are available in a variety of sizes.
- Can make cold smoothies or can blend foods to make hot, cream-style soups.
- An extended warranty is available.
- Motor power ranges from 1200-1400 watts.
Other Smoothie Blenders
- Based on some annual product reviews, consider brands such as Blendtec, Hamilton Beach, VonShef, Oster (Versa, Reverse Crush), Kitchen Aid Diamond Vortex, Jamba Juice and Bella. Most of the reviews listed several models of the Ninja and Vitamix brands as top choices.
Portable and On-the-Go Mixers/Blenders
- Do you just need something you can pack and go to the office, gym or traveling? There are a few out there to consider. Reviews have been favorable to Conair-Cuisinart Portable Blender/Chopper, Hamilton Beach Personal Blender and ProMixx (has a rechargeable battery).
Emersion Blenders
- This is also called a handheld blender. There is a motor on one end and a blade and a blade guard on the other end. It can be used in cooking pans, taller bowls and tall jars.
- Great for blending protein powder with a liquid. If making a soup that needs to be pureed, you can put in the emersion blender and puree while still in the pan. Great for mixing up eggs to make scrambled eggs.
- There are ones with electrical cords and those without. You’ll need to figure out which would work best for you.
- Brands that had favorable reviews include Breville Control Grip, Hamilton Beach 2 speed, All-Clad Cordless Rechargeable, Cuisinart Smart Stick Variable, Braun Multi-Quick 7 and KitchenAid 2-speed.
Countertop Standmixers and Hand mixers
- Whether you are whipping egg whites to make cloud bread or whipping up a batch of protein balls, a stand mixer or hand mixer can make that job easier.
- Brands of stand mixers to consider include Kitchen Aid, Breville, and Cuisinart.
- Hand mixers with good reviews include KitchenAid, Cuisinart (power advantage style), Oster, Black & Decker, Hamilton Beach and Breville. Some of these hand mixers come with a container where the mixer and blades can be stored. No more scrounging through drawers to find the blades! Protein shakes can also be mixed if using just protein powder and liquid like milk or water.
Hand whisks
- Need a workout? Get a work out by using a hand whisk to blend the protein powder and fluid together. A bowl with tall sides will contain the splashes best.
Things That Make: What to Look For
Slow Cookers
- Benefits of slow cookers are cook food that is moist at the end, endless recipes and being able to turn it on when you leave the house and having dinner ready when you get home.
- Slow cookers can also have a handle on them so you can carry them to a social gathering.
- The most popular brand is Crock-Pot, which has been around for almost 50 years. These come in smaller sizes (20 oz Lunch Crock) up to 8 quarts (2 gallons).
- Other brands to consider include All-Clad, Breville, KitchenAid, Cuisinart, Caphalon and Wolf Gourmet.
- Some slow cookers are programmable and some are manually operated.
Pressure Cookers:
The origin of the pressure cooker is credited to French physicist, Denis Papin. He was known for working with steam power. In 1697, he invented the “Steam Digester” in an effort to find faster ways to cook food. Commercial uses of pressure cookers came about before the better-known home-based, stovetop pressure cookers. The “Presto Cooker” was unveiled during the 1939 New York World’s fair. From stovetop to electric, the pressure cooker has come a long way!
Pressure Cookers: Stove Top
- Brands that got favorable reviews in 2020 include Presto, All American Pressure Cooker/Canner, Mirro, T-Fal (Clipso), Colina One Touch, Cuisinart CPC22 and Fissler Vitaquick.
- Consider safety features, weight, whether it can be used on your stovetop (some don’t work on induction stovetops), ease of cleaning and cost. The lining of pressure cookers includes stainless steel, ceramic and aluminum. Stainless steel lasts the longest and is reported to be easier to clean than ceramic. Aluminum is lighter, which makes it easier to lift.
Pressure Cookers: Electric
- Instant Pot made these popular, but other brands are starting to enjoy favorable reviews. Other brands include Instant Pot (Duo, Ultra), Farberware Programmable and T-Fal Clipso.
Pressure Cookers with Multi-Functions
- Electric Pressure cookers evolved into multi-functional cookers. Some perform both slow-cooker and pressure cooker duties. Others include air fryer and sauté features.
- Favorable reviews found for the Presto Aluminum cooker, Breville Fast Slow Pro series, Crock-Pot Multi-Use Multifunctional, Zavor LUX and Ninja Foodie.
NOTE: The USDA has not yet recommended using electric pressure cookers for canning.
Air fryers
- These are essentially countertop size convection ovens. These cook food quickly and can crisp up food without drying them out.
- Brands with favorable reviews for 2020 include NuWave (Brio and the 6-quarts model), GoWise USA (has larger capacity at 7 quarts), Ninja (AF00, MaxXL), Farberware (HF919B), Elite Platinum (EAF 3.5 quart), Instant Pot Vortex Plus, Cuisinart Toaster Oven-Airfryer and Phillips Digital.
Other Stuff
- Spiral cutter for making zucchini pasta (“zoodles”). Helps maintain low carb eating. There are handheld and tabletop versions. Spiralizer and Vegetti are brands that make veggie noodles. Fortunately, we are blessed with already spiralized veggies now available in the fresh produce as well as the frozen foods area in grocery stores.
- A good set of knives for chopping and cutting.
- Cutting boards.
- Meat tenderizing mallet. You basically pound your meat to make it thinner and more tender, so the meat is softer to chew. Nice way to burn a few calories, too!
Things That Move… Your Food: What to Look For
Key Points:
- Having your own food with you helps you stay on track with your nutrition.
- Foods that need to stay cool will need some type of cooler, insulated lunch bag or ice pack
- Bringing leftovers may require heating, so look for containers that are safe for microwave cooking.
Lunch Bags
- The size of your lunch bag will depend on how many meals and snacks you need for your day.
- Insulated lunch bags can keep food cold for longer periods of time if you don’t have a refrigerator available. Brands that had favorable reviews in 2020 include Yeti, Rubbermaid, Igloo, High Sierra, Stanly, Bentgo, LLBean and Lands End.
- You can buy reusable ice packs to put in your lunch bag.
- A reusable lunch bag is environmentally friendly and you can use this for years.
- Neoprene lunch bags can be put in the washing machine and dryer.
Cooler
- Great to have when driving around for work or when traveling. Pack with ice, load with your protein drinks or other protein foods.
- Coleman and Igloo are classic brands. Other brands include RTIC and GigaTent.
- Coolers now come in hard and soft side versions. There are coolers you can carry, sling over your shoulder, carry as a backpack or roll behind you.
Mini-Fridge
- If your workspace does not have a refrigerator that is convenient to get to, consider buying a mini-fridge to stash protein drinks, leftovers and snacks. Check with your employer for guidelines. Certain electrical outlets may limit the type of mini-fridge you can bring to work.
Plastic Containers
- Find plastic containers with lids to bring your food in measured quantities.
- Some plastic containers can also be microwaved.
- Look for 2 oz, 4 oz (1/2 cup) and 8 oz (1 cup) servings. The size you need depends on how far out you are from surgery.
- Tupperware, Rubbermaid, ZipLock and Glad are available brands. Look at discount stores for smaller containers.
Bento Boxes
- Look for Bento Box for kids on Amazon. These are boxes that are divided to separate food. You can measure your portion into sections. The kid-size has portion control for bariatric patients.
Travel Cups/Mugs
- Designed to fit in cup holders in your vehicle. These usually have a small opening on the side to sip from. Helps to avoid straws.
- Grocery stores now carry disposable hot beverage cups with lids. This would be a great way to sip warm broth or a high protein warm cocoa (just heat your chocolate protein shake).
Insulated Tumblers, Cups and Containers
- Insulated cups can keep your protein drinks cold or soups hot. Look for double-sided cups.
- Thermos is a brand that has been around for decades. There are water bottles and other food storage items available.
- YETI is a brand that is popular. It has stainless steel, double wall built as the insulation.
- Other brands include RTIC, S’Well, Contigo, Camelback, Kleen Containers and HydroFlask. There are many, many other brands. S’well has partnered with UNICEF to provide funding to secure clean water in several areas around the world.