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10 Tips To Help You Eat More Seafood

Eat Seafood Twice a Week

10 Tips To Help You Eat More Seafood


Twice a week, make seafood-fish and shellfish-the main protein food on your plate.* Seafood contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease.

1. Eat a variety of seafood

Include some that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlantic and Pacific mackerel, herring, and sardines.

2. Keep it lean and flavorful

Try grilling, broiling, roasting, or baking-they don’t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices or herbs, such as dill, chilli powder, paprika, or cumin, and lemon or lime juice, can add flavor without adding salt.

3. Shellfish counts too!

Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari.

4. Keep seafood on hand

Canned seafood, such as canned salmon, tuna, or sardines, is quick and easy to use. Canned white tuna is higher in omega-3s, but canned “light” tuna is lower in mercury.

5. Cook it safely

Check oysters, mussels, and clams before cooking. If shells don’t clamp shut when you tap them, throw them away. After cooking, also toss any that didn’t open. This means that they may not be safe to eat. Cook shrimp, lobster, and scallops until they are opaque (milky white). Cook fish to 145 degrees Fahrenheit, until it flakes with a fork.

6. Get creative with seafood

Think beyond the fish millet. Try salmon patties, a shrimp stir-fry, grilled fish tacos, or clams with whole-wheat pasta. Add variety by trying a new fish such as grilled Atlantic or Pacific Mackeral, herring on a salad, or oven-baked Pollock.

7. Put it on a salad or in a sandwich

Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium.

8. Shop smart

Eating more seafood does not have to be expensive. Whiting, Tilapia, Sardines, Canned Tuna, and some frozen seafood are usually lower cost options. Check the local newspaper, online, and at the stores for sales, coupons, and specials to help save money on seafood.

9. Grow up healthy with seafood

Omega-3 fats from seafood can help improve nervous system development in infants and children. Serve seafood to children twice a week in portions appropriate for their age and appetite. A variety of seafood lower in mercury should also be part of a healthy diet for women who are pregnant or breastfeeding.

10. Know your seafood portions

To get 8 ounces of seafood a week, use these as guides: A drained can of tuna is about 3 to 4 ounces, a salmon steak ranges from 4 to 6 ounces, and 1 small trout is about 3 ounces.

*This recommendation does not apply to vegetarians.

Article Source. http://www.ChooseMy

Best Practices for Keeping Your Fridge Organized

Best Practices for Keeping Your Fridge Organized


1. Keep ‘Like’ Items Together

Categorize food items based on their type and usage as much as possible. Designate a place in your refrigerator for each category. For example, keep jams, jellies, ketchup, and sauces together in one place and all condiments together in another place (as seen in the below picture). Most of the times, if you store the ‘like’ items together in the same place, it will be easier to find the items you need.

Best Practices for Keeping Your Fridge Organized

 Figure 1. Categorize food items based on their type and usage

2. Rearrange the Shelves

If your refrigerator has adjustable shelves, then you can rearrange them and make your refrigerator more functional. For example, you can move a drawer up to make room for tall containers or move the drawer down to accommodate bins.

Best Practices for Keeping Your Fridge Organized

Figure 2. Rearrange the refrigerator shelves and make your refrigerator more functional


3. Check Your Temperature

The interior temperature of the refrigerator should be 38°F to 40°F (5°C). If the temperature goes warmer, you will grow harmful microbes. If the temperatures becomes colder, then some of your food may begin to freeze.

Best Practices for Keeping Your Fridge Organized

Figure 3. Set humidity control in your refrigerator 

If you are not sure about the temperature, you can keep a refrigerator thermometer in your refrigerator.

Best Practices for Keeping Your Fridge Organized

 Figure 4. Keep a refrigerator thermometer in your refrigerator


4. Use Containers

  • Food Storage Containers. For storing food, you can always use Tupperware, Ziplocs, bins, disposable containers, glass containers, and microwave containers. I usually use glass and microwave containers. I reheat the leftovers in microwave containers instead of using another plate/bowl to reheat it. Glass containers help me to see what leftovers I have and remind me to finish eating it off soon. Always prefer rectangle or square see through containers with lids because they can be stacked and fit into corners easily. Avoid the round containers as they take up lot of space in your refrigerator.
  • See Through Containers. Instead of pulling out a container each and every time from your refrigerator to see what is inside and when you have stored it, you could store items in a see through containers. This way, it is easier to find what you are looking for, and also there is no need to label the containers.

Best Practices for Keeping Your Fridge Organized

Figure 5. Use transparent and microwave containers.

5. Label Food Containers

Write down the expiry date, opened date, and the item name in the food containers. This way, you do not have to think for a long time what it is or when you made it. It also makes cleaning easier. This is more helpful for families with children. To label food containers or leftovers, you could use an erasable food storage labels and marker with a masking tape.

Best Practices for Keeping Your Fridge OrganizedBest Practices for Keeping Your Fridge Organized

Figure 6. On your labels, write down expiry date/food items                      Figure 7. Label your food containers

6. Look For the Coldest Shelf

Always use the coldest shelf to store food that spoils easily like fresh meat, yogurt, strawberry etc.

Best Practices for Keeping Your Fridge Organized

 Figure 8. Look for the coldest shelf

7. Use Freezer Bags

Choose freezer bags without BPA and can use inexpensive freezer bags such as Glad, Ziploc etc. for storing ingredients or food.

Best Practices for Keeping Your Fridge Organized

Figure 9. Use freezer bags

Few advantages of using Freezer bags are the following:

  • Available in different sizes
  • Can be easily labeled or dated
  • Easily stacked

8. Muffin Trays and Ice Cubes

You can use BPA-free muffin trays and ice cubes for storing purees, broth, lime juice etc. When you need them, just pop them out of the cubes and use them.

Best Practices for Keeping Your Fridge Organized

Figure 10. Use muffin tray for storing purees


9. Need Cool Air Circulation

Cool air needs to circulate to keep your food from spoiling early. Do not overload your refrigerator with lot of food. You would not be able to see what is there inside and lot of items may go waste.

Best Practices for Keeping Your Fridge Organized

Figure 11. Do not overload your refrigerator with lot of food.

10. Refrigerator Shelf Liner

Instead of washing and drying out your refrigerator bins and drawers, you could use shelf liners. When any food items spills, you just have to replace only the shelf liner. You can use shelf liners like white vinyl, soft towels, plastic transparent liners, cling wrappers, press n seal etc.

Best Practices for Keeping Your Fridge Organized

Figure 12. Use shelf liner

Place Big Items in the Back 

Place bigger items at the back of your refrigerator and place leftovers in the front. This way, you can see clearly what you have and avoid wastage of food items.

Best Practices for Keeping Your Fridge Organized

Figure 13. Place big items in the back


12. Use Coordinating Colors

If you want your refrigerator to look beautiful and  organized, use matching set of containers. For example, I  use white and green containers for storing all my food. I make sure I label them appropriately with white labels. I use my green pen to write down the date and name of the food items. You food containers must not only be color coordinated but make sure they store your food well.

Best Practices for Keeping Your Fridge Organized

Figure 14. Use coordinating colors

13. Use Beverage Dispenser

If you consume beverage or soda on regular basis, then the best way to store them is to arrange them in a dispenser. By this, you could save a lot of valuable space in your refrigerator. For beverages, use beverage dispenser. For cans, use can dispenser. For bottles, use bottles stacker. For soda, use soda dispenser.

Best Practices for Keeping Your Fridge Organized

Figure 15. Use beverage dispenser

14. Use Green Bags

If you buy lot of vegetables, then you can store them in a green bag. It helps to keep your vegetables and fruits stay longer and fresher.

15. Organize Leftovers

Prefer placing all your leftovers at one place in the front of your refrigerator and also label them with names and date.

16. Label the Shelves

If you have several drawers and bins inside your refrigerator, then it is best to label all of them. It will not only help you to identify the food items but also replace them easily.

Best Practices for Keeping Your Fridge Organized

Figure 16. Label your refrigerator shelves

17. Take an Inventory Once a Week

Once or twice a week, just check what is in your refrigerator and what needs to be thrown out. Also plan your menu around the items you have in your refrigerator. Write down the food items you have in the refrigerator in a self stick note and stick it on the door of the refrigerator. Once you start using them one by one, you can strike that particular item in the self stick note.Take a picture of your refrigerator before going to the grocery store just to ensure that you do not buy the same items again.

Best Practices for Keeping Your Fridge OrganizedBest Practices for Keeping Your Fridge Organized

Figure 17 and 18. Plan your menu and write down the food items present in your refrigerator

18. Plan Your Clean Up 

Try to do a five-minute clean up at least once in two days. If there is any spill over, clean it up at once. When you are replacing food items in a bin, just wipe it up once. Clean your refrigerator completely once in two months, do the dollar test, vacuum the coils and if possible replace the fridge liners.

Best Practices for Keeping Your Fridge Organized

Figure 19. If there is any spill over, clean it up at once

19. Neutralize Smells

You can keep a baking soda container or a box of activated carbon in your refrigerator to neutralize smells.

20. Organize Refrigerator Door Wisely

You can stick a self stick note listing food items present inside your refrigerator. You can also hang your family’s favorite pictures, magnets, calendars, to-do list, motivation notes, and list of upcoming events etc. Make sure you do not overcrowd or clutter your refrigerator door with lot of items that may make your refrigerator door look clumsy.

Best Practices for Keeping Your Fridge Organized

Figure 20. Organize refrigerator door wisely

21. Kids Friendly Storage

Store food items in you refrigerator in a way that your kids could take reach them out easily.

22. Store Only Necessary Fruits and Veggies

Some fruits and vegetables do not required to be stored in your refrigerator like onions, tomatoes etc. Store them on the kitchen countertop. By this, you could have more room in there for other extra vegetables and fruits that require refrigeration.

Best Practices for Keeping Your Fridge Organized

Figure 21. Store only necessary vegetables and fruits


Pictures Citations

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Got Your Dairy Today?

Got Your Dairy Today?

10 tips to help you eat and drink more fat-free or low-fat dairy foods

The Dairy Group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be low-fat or fat-free – to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups a day, while children 4 to 8 years old need 2 1/2 cups, and children 2 to 3 years old need 2 cups.

1. “Skim” the Fat

Drink fat-free (skim) or low-fat (1%) milk. If you currently drink whole milk, gradually switch to lower fat versions. This change cuts calories but doesn’t reduce calcium or other essential nutrients.


2. Boost potassium and vitamin D, and cut sodium

Choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yoghurt have more potassium and less sodium than most cheeses. Also, almost all milk and many yoghurts are fortified with vitamin D.

3. Top off your meals

Use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads and baked potatoes with low-fat yogurt instead of higher fat toppings such as sour cream.

4. Choose cheeses with less fat

Many cheeses are high in saturated fat. Look for “reduced-fat” or “low-fat” on the label. Try different brands or types to find the one that you like.

5. What about cream cheese?

Regular cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium.

6. Ingredient switches

When recipes such as dips call for sour cream, substitute plain yogurt. Use fat-free evaporated milk instead of cream, and try ricotta cheese as a substitute for cream cheese.

7. Choose sweet diary foods with care

Flavored milks, fruit yogurts, frozen yogurt, and puddings can contain a lot of added sugars. These added sugars are empty calories. You need the nutrients in dairy foods – not these empty calories.


8. Caffeinating?

If so, get your calcium along with your morning caffeine boost. Make or order coffee, a latte, or cappuccino with fat-free or low-fat milk.

9. Can’t frink milk?

If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soymilk (soy beverage). Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium. Calcium in some leafy greens is well abosorbed, but eating several cups each day to meet calcium needs may be unrealistic.

10. Take care of yourself and your family


Parents who drink milk and eat dairy foods show their kids that it is important. Dairy foods are especially important to build the growing bones of kids and teens. Routinely include low-fat or fat-free dairy foods with meals and snacks – for everyone’s benefit.
Article Source.

Simple and Natural Home Remedies For Sore Throat

Simple and Natural Home Remedies For Sore Throat

Figure 1. Sore throat - Pain or scratchiness in the throat.
Sore throats are usually painful and annoying. They cause discomfort, pain, or scratchiness in the throat and worsens when you swallow.

Sore throats are common and can affect people of all ages. Usually soreness is worse in the morning and improves gradually as the day progresses.

Generally sore throats are minor illness and go away without medical treatment. Home treatment provides temporary relief for sore throat. The following tips are safe, effective and help you feel better.


Tip 1. Gargle with Salt Water

Gargling with warm salt water is an old-fashioned effective treatment to relieve pain and swelling from throat. The hot water soothes the achy sore throat. The salt water component loosens the mucus and helps to flush out the bacteria.

In a glass of warm water, dissolve a half teaspoon of salt. Gargle the solution and spit it out. Gargle for about one to two minutes. Repeat up to four times a day with an interval of at least two hours. If you do not like salty taste, then add 1/4 teaspoon of honey to the salty warm water.

Figure 2. Dissolve half teaspoon of salt in a glass of warm waterFigure 3. Gargle the salt water.

  • Do not boil the water too much as it may burn your throat while drinking it.
  • Once you gargle, do not drink anything cold.

Tip 2. Drink Hot Fluids

Figure 4. Drink lot of hot fluidsFluids decrease throat irritation and keeps your throat moist. Stay hydrated by drinking hot fluids such as tea or soup. Take at least 3 liters of water everyday. Prefer hot fluids to cold ones.

Drink Tea

Green tea.  Lowers down the swelling.
Herbal tea. Strengthens immunity and offers immediate and soothing relief for a sore throat. You could also add a teaspoon of honey to        the herbal tea.

Figure 5. Hot Chicken Soup.
Drink Chicken Soup

Chicken soup soothes a sore throat and provides enough nutrients and extra energy to the body.




Tip 3. Use Humidifier or Vaporizer

Figure 6. Warm or cool mist soothes your throat.Warm or cool mist soothes the swollen air passages, relieves hoarseness, and also prevents your throat from becoming dry. Run a cool-mist vaporizer or humidifier in your bedroom. If you do not have a humidifier, turn on the shower and sit in the steamy restroom for several minutes.

Do not let your room be very cold or very damp.


Tip 4. Drink Honey

Honey has antibacterial properties which accelerates healing by reducing swelling and irritation.

Figure 7. Honey reduces swelling and irritation.How can you consume honey?

With hot water or tea 

Add 3 to 4 teaspoons of honey to 1 cup of hot water or tea.

With lemon juice

Combine two tablespoons of honey with two tablespoons of hot lemonade(juice of half a lemon with hot water). Let the honey dissolve well then sip it.

With apple cider vinegar

Mix two tablespoons of apple cider vinegar with two tablespoons of honey. Stir well and sip it.

With cinnamon

Boil 1.5 cups of water. Add an inch of cinnamon stick or cinnamon powder and a pinch of pepper. Discard the cinnamon just before drinking, add honey.

Tip 5. Drink Turmeric Milk

Figure 8. Turmeric Milk.
Turmeric milk will soothe your throat and give a good relief. Add 1/2 teaspoon of turmeric powder, a pinch of ground pepper and a teaspoon of honey (optional) to a glass of hot milk, and drink up to 3 times a day. 


Tip 6. Eat Vitamin C-Rich Foods

Vitamin C, an antioxidant, boosts your immune system.  Eat vitamin C fruits and antioxidant-rich foods atleast three times a day.
As mentioned earlier, combine two tablespoons of honey with two tablespoons of hot lemonade (juice of half a lemon with hot water). Let the honey dissolve well then sip it.

Vitamin C fruits. Spinach, broccoli, tomatoes, pineapple, cantaloupe, citrus, red peppers, mango, papaya, strawberries, watermelon,  cauliflower, green, sweet and white potatoes, kiwi, and squash.

Antioxidant-rich foods. Kidney beans, wild blueberries, pecans, red beans, cranberries, artichoke, dried prunes, apples, raspberries, and cherries.

Figure 9. Vitamin C fruits. Figure 10. Combine two tablespoons of honey with two tablespoons of hot lemonade.



Tip 7. Eat Cardamom

Figure 11. Brown seeds from cardamom pods.
For sore throat, cardamom acts as a good remedy.

Take out the brown seeds from cardamom pods, and roast it with small amount of black pepper. Combine this mixture with a teaspoon of honey and eat it at regular intervals. You can also use the crushed cardamom in the tea and drink it.



Tip 8. Try Ginger

Ginger has anti-inflammatory properties. Ginger tea is a traditional cure for sore throat.

Ginger tea. Just boil a glass of water, add crushed ginger and boil for 3 to 5 minutes. You can also add cardamom and tea powder (whichever you normally use at home). While consuming, add a teaspoon of honey. Drink ginger juice three times a day.
Figure 12. Ginger - a traditional cure for sore throat.


Figure 13. Chew basil leaves to get relieved from sore throat.Tip 9. Eat Basil

Chew basil leaves 1- to 15 basil leaves after meals. It flushes phlegm to a great extent.
You can also add few basil leaves to a glass of water and bring the water to boil.  When the basil water becomes lukewarm, you can either drink or gargle it.


Tip 10. Drink Apple Cider Vinegar

Figures 14. Apple Cider Vinegar.
A simple remedy that can cure the sore throat easily.

Gargle with diluted apple cider vinegar. Rinse your mouth thoroughly after you gargle once in three hours.

Combine 1 teaspoon of apple cider vinegar with 1/4 of lemon juice, 1 teaspoon of honey and salt. Drink four cups a day.



Tip 11. Apply Thiruman (Naamakatti)

Namakatti looks like a chalk piece, but it is made up of solid clay. It is also harder than a regular chalk.

Crush little thiruman (namakatti) and make it a paste using little warm water. Apply this mixture externally on your throat. It offers a great relief for sore throat.

Figure 15. Crush little thiruman (namakatti) and make it a paste using little warm water.




Tip 12. Try Steam

Figure 16. Cover your head and the vessel using a towel such that the steam does not escape.
Hot vapors help clear the air passages and release mucus.

Heat a vessel full of water. Bend forward slightly over the vessel. Cover your head and the vessel using a towel such that the steam does not escape. You could also add few drops of eucalyptus oil in the water and inhale it.

You should be able to inhale the steam through your nose and mouth. Be careful while inhaling the steam. You may spill the water and hurt yourself.






Tip 13. Eat Onion

Figure 17. Raw onionsOnions destroy the germs in the mouth.

Fry small onions in ghee and eat it along with palm sugar (panakalkandu).

Extract juice from onion say 1 cup and add a teaspoon of honey and stir well. Drink this juice twice a day.             .

Tip 14. Consume Black Pepper

Figure 18. Black pepper and its powder.
To the hot rice, add freshly ground pepper, cumin seeds, and salt along with little ghee and eat it.

Add black pepper powder to warm water. Then gargle it thrice a day.

Eat 5 to 6 black peppercorns.

Add half teaspoon of black pepper powder to 1 glass of hot milk and drink twice a day.

Tip 15. Use Eucalyptus Leaves / Eucalyptus Oil 

Figure 19. Eucalyptus leaves.
Eucalyptus eases mucus and soothes the inflammation.

Add few drops of eucalyptus oil/eucalyptus leaves in a steam of water and inhale it. You can also use it in a humidifier.



Tip 16. Try Cinnamon

Cinnamon provides an effective remedy for sore throat.

Add a teaspoon of cinnamon powder in warm milk and drink three times a day.

Boil 2 cups of water, add a piece of cinnamon piece and a dash of black pepper. Boil for 5 more minutes. Strain the water and add a teaspoon of honey just before drinking it.

Figure 20. Cinnamon and its powder.


Tip 17. Try Fenugreek Seeds

 Figure 21. Fenugreek seeds.Fenugreek seeds have excellent properties to clear mucus.

Bring three glass of water to a boil and add four teaspoons of fenugreek seeds to it. Then strain the water and gargle it three times a day. You could also add a teaspoon of lemon juice or honey to it.          



Tip 18. Eat Trilobatum Leaves (Thoothuvalai Keerai)

Figure 22. Trilobatum leaves (Thoothuvalai keerai).
Fry Trilobatum leaves (thoothuvalai keerai) in ghee and eat it.



Tip 19. Use Rice Water

Figure 23. Rice water.
Rice water is the water drained from the boiled rice.
Add palm sugar and ghee or butter to the water and drink it.

Tip 20. Try Aloe Vera

Aloe vera brings a great relief to the irritated sore throat. Gargle aloe vera liquid at least three times a day.

Figure 24. Aloe Vera.


Tip 21. Try Liquorice (Athimadhuram)

Figure 25. Liquorice (Athimadhuram).
When you have throat irritation or hoarseness, just chew the liquorice (athimadhuram).





Tip 22. Eat Gooseberry

Dry the gooseberry and powder it. For 100gm of gooseberry powder, add 50gm of jaggery and a pinch of turmeric powder to it and eat three times a day.


 Figure 26. Gooseberry.

Tip 23. Eat Garlic

Figure 27. Garlic.
Garlic boosts the immune system and has anti-inflammation properties.

You can either drink it as a juice prepared using only garlic and honey. You can also eat raw garlic. Though garlic does not give you good breadth, it helps to cure a sore throat.




Tip 24. Eat Cumin Seeds

Figure 28. Cumin Seeds.
Boil cumin seeds in water and drink often.



Tip 25. Drink Horsegram Soup (Kollu Rasam)

Figure 29. Horsegram seeds (Kollu).
Horsegram soup provides a good relief for sore throat. Drink horsegram soup once a day.



Tip 26. Take Rest

Figure 30. Get extra sleep and rest your voice.
Get extra sleep and rest your voice. Give rest to your throat and don’t talk too much.




Tip 27. Maintain Personal Hygiene

Figure 31. Wash your hands using antiseptic soap.Wash your hands regularly with antiseptic soap.

Discard the toothbrush that you used during throat infection and buy a new one.

Immunize the body against flu.



Tips & Warnings.
Figure 32. No smoking.

  • Stay away from cigarette smoke, smoke pollution, tobacco, alcohol, dairy products and chocolate.
  • Avoid cola drinks and other cold drinks like juices. It will make you sicker.



Figure 33. Any other home remedies for sore throat?

Anyone else with any other home remedies that they would like to share, please feel free to comment. Thanks!



Pictures Citations

Helpful Tips on Soothing Your Sore Throat [Figure 1]. Retrieved February 9, 2011 from

Lolipopsgo, Anson S, Tragically, Katy Linsao and 10 others. How to Gargle Saltwater [Figure 2]. Retrieved November 6, 2013 from

Home Remedies For Sore Throat [Figure 3]. Retrieved November 6, 2013 from

Sruthi. (2013). Tips to Get Rid of Sore Throat [Figure 4]. Retrieved August 30, 2013 from

10 Home Remedies for Sore Throats [Figure 5]. (2012). Retrieved March 20, 2012 from

Cold and Flu Food Remedies [Figure 6]. (2013). Retrieved January 8, 2013 from

Soothing lemon, honey + rosemary tea recipe [Figure 7]. (2012). Retrieved July 23, 2012 from

Cardamom [Figure 11]. Retrieved November 6, 2013 from

Juling He. (2011). Easy Chines home remedies for sore throat, cough & cold [Figure 15]. Retrieved April 5, 2011 from

Tulsi and Beauty [Figure 16]. Retrieved November 6, 2013 from

Lisa Mitchell. (2012). 15 Reasons to Use Apple Cider Vinegar Every Day [Figure 17]. Retrieved August 21,2012 from

Nama Katti for Eye Abscess [Figure 19,20 and 21]. (2013). Retrieved May 30, 2013 from

DIY-At home Facial [Figure22]. (2012). Retrieved October 1, 2012 from

Onions:Love’em or Hate’em, They’re Good For You! [Figure 23]. Retrieved November 6, 2013 from

Jay Adrianna. Top 15 Healthy Spices From India [Figure 24 and 27]. (2013). Retrieved August 19, 2013 from

Angela Kwan [Figure 26]. Everyday Scents That Boost Weight Loss. Retrieved November 6, 2013 from

The food u.Fenugreek seeds [Figure 28]. Retrieved November 6, 2013 from

[Photo/Galleries]. [Figure 29]. Retrieved November 6, 2013 from

Darlene Schmidt. Perfect White Rice: How to Make Rice on Your Stovetop! [Figure 30]. Retrieved November 6, 2013 from

Aloe Vera-Health & Beauty Benefits [Figure 31]. (2013). Retrieved September 7, 2013 from

Confection affection [Figure 32]. Retrieved November 6, 2013 from

Gladson Machado.Indian Gooseberry [Figure 33]. Retrieved November 6, 2013 from

Clifford Peeples [Figure 34]. Nature’s Cancer Killer. Retrieved September 22, 2013 from

Jay Adrianna. Eat Cumin Seeds [Figure 28]. (2013). Retrieved August 19, 2013 from

[Horse gram (Macrotyloma uniform)]. [Figure 29]. Retrieved November 6, 2013 from

Jeremy Kyle, Carolyn Barratt, Tarun Parwani, Krystle and 78 others. How to Get Rid of a Sore Throat Quickly [Figure 37]. Retrieved November 6, 2013 from

Personal Hygiene Pictures [Figure 31]. Retrieved November 6, 2013 from

List of Smoking Bans [Figure 32]. Retrieved November 6, 2013 from

Yee Yin. TGIF [Figure 33]. Retrieved June 25, 2010 from


How To Choose a Cutting Board

How To Choose a Cutting Board


The cutting board is one of the most useful tools in our kitchen. We use cutting board on a daily basis. Generally, we do not give much thought when we choose and buy a cutting board. Cutting boards save our kitchen counters from scratches and also keep our knives life longer. These days we have so many types of cutting boards.  Also, we find it very difficult to choose a suitable cutting board based on our needs. So how do you choose a cutting board?

 Figure 1. Cutting boards save our kitchen counters from scratches and also keep our knives life longer.


Here are some of the key things to consider before purchasing a new cutting board.

Size of the Cutting Board

Figure 2. Different Sizes of Cutting Board


  • Your cutting board should fit in well on your kitchen countertop. If your cutting board is too large for your kitchen countertop, then it may be unstable while cutting. Serious accidents could occur.
  • For an easy cleanup, your cutting board’s width should be less than the width of your kitchen’s sink. You should be able to immerse your cutting board completely in water and clean it well.
  • After cleaning, you should have space to store and dry the cutting board in a clean and dry place.
  • To handle big or small food quantities, it is better to have 2 to 3 cutting boards of varying sizes on hand.
    1. If you are a large family and cook meals on a daily basis, then it is better to have a large cutting board that fits your counter space in the kitchen. You will have plenty of room on your cutting board to keep your chopped vegetables on one side and waste scraps on the other side. You can chop all the vegetables, keep them all on the cutting board, and use them one by one while cooking. Chopping tasks are also much easier in large cutting boards, and you can always cut smaller items like cheese, ginger, garlic etc. on a larger board. Also, it is better to use a larger cutting board for cutting large portions of meats or poultry.
    2. You can use a small cutting board to cut very small quantity of vegetables, a piece of fruit, lime, ginger, garlic, and cheese etc.
    3. You can have a medium-sized cutting board when your family is not that large, and also if you do not want to use and clean the larger cutting board just for cutting small portion of vegetables.


Shape of the Cutting Board

Cutting boards are available in various shapes like round, rectangle, square, oval etc. Likewise, there are various cutting boards available in shapes like tree, hen, state, pig, apple etc.

Figure 3. Different shapes of cutting board.
Highly Recommended

Rectangular, square, or round. You should have enough space to do your cutting instead of crowding things on a tiny little board.

Weight of the Cutting Board

Make sure the weight of the cutting board is manageable.

                                                                                                 Figure 4. Weight of the cutting boards

When cutting board is heavy and manageable

  • The cutting board would not slide away while cutting vegetables on the countertop.

When cutting board is too heavy

  • Some cutting boards though worthy of buying it, may be too heavy for you to lift and also difficult at the time of cooking when you add chopped vegetables to the pan.
  • May be too heavy to clean, wash and dry it out.


Material of the Cutting Board

Cutting boards are available in a wide range of materials. Now I hear you asking me what cutting board is the best. Lets discuss.

Wooden Cutting Board

In recent years, wooden cutting board is gaining popularity for its look and feel, sanitization, and long life. Wooden cutting board is considered to be best for your knives. There is a saying that wooden cutting board, being porous in nature, invites bacteria and are less hygienic. According to research by UC Davis food safety researchers (Source., wooden cutting boards compared to other cutting boards are less than half as likely to contact salmonellosis if they are properly washed and sanitised. It is advisable to use wooden cutting board only for cutting vegetables and not meat.

Figure 5. Wooden cutting board

Wooden cutting boards are difficult to clean and cannot be used in a dishwasher. You should regularly scrub the wooden cutting board with soap and water. If you expose the wooden cutting board for a long time in water, the wood will expand and then contract when it dries up. Too much exposure to water will cause the wood to warp and split. Woods that are joined together with glue can also break apart. Wooden cutting boards require oiling to keep them in good condition. Some of the wooden cutting boards that are considered best are walnut, cherry, maple and woods with relatively close grain.



Easy on knife edges and does not dull them quickly Prone to scratches
Produces only mild sound when chopping Need to be seasoned and sanitized periodically
Life can be extended when sanded and refinished Not dishwasher safe
Attractive and looks elegant Varying quality depending on the wood and construction
Can be as sanitary as plastic More places for bacteria to hide
Long-lasting Cleaning is the challenge
Completely biodegradable and renewable


Bamboo Cutting Board

In general, bamboo belongs to the grass family and not wood. Bamboo grows very fast, so it is considered to be a renewable resource. Eco-conscious people just love these cutting boards. They also maintain their aesthetic appeal well. Moreover, they neither retain water nor the bacteria easily. Bamboo cutting boards are best used for chopping vegetables but is not suitable for cutting meat.

Figure 6. Bamboo cutting board




Attractive, aesthetic and more eco-friendly Requires oiling and periodic seasoning needed
Absorbs less moisture as wood Long-time use makes more receptive to bacteria
Does not shrink or swell much More expensive
Sustainable and renewable resource Not dishwasher-safe
More sanitary than wood boards Quality varies
Longer lifespan than woods Cheap bamboo will splinter
Natural bacteria-fighting properties
Easy on knives  –
Show fewer cut marks than wood or plastic  –

Composite Cutting Board

Composite cutting boards are easy to clean and more resistant to scratches. Some composite cutting boards come with a wood laminate top. Composite cutting boards are quite thin so they could easily slide off from the countertops while cutting vegetables.

Figure 7. Composite cutting boards




Can be used in dishwasher May give off odor when wet
Easy to clean Harder on knives than other types
Attractive and durable Not very eco-friendly
More resistant to scratches Could slide around the work surface


Plastic Cutting Board

In general, plastic cutting boards are considered safe, affordable, and extremely durable. When plastic cutting board is clean with few knife scratches, you can sanitize it well. Once the cutting board has several small and deep cut marks, then it would harbor bacteria and sanitizing it would be difficult. It is better to replace the plastic boards when they have several deep cuts.

Figure 8. Plastic cutting board

Plastic cutting board are available in various sizes, shapes and colors. Thin plastic boards will not withstand high heat whereas thick plastic boards will be comparatively durable. In order to avoid cross contamination of foods, some people buy color-coded plastic boards for meat, produce and poultry. For example, red for meat, green for vegetables, yellow for poultry, and white for dairy products etc.



Inexpensive and lightweight Stain and show signs of wear easily
Washed easily by hand or in a dishwasher Warp under excessive heat
Prevent damage to your knives Gouges, scratches can harbor bacteria
Durable and last long Not as attractive as wood or bamboo
Available in various shapes, colors, and sizes Quality varies
Lighter than wooden boards Not eco-friendly


Glass Cutting Board

Glass cutting boards are easy to clean, durable, most sanitary and also resistant to heat. You also do not have to oil them. You get glass cutting boards (Tempered Glass Cutting Boards) that are patterned to suit every decor. One of the setback of glass cutting board is they often dull your knives. If you resharpen your knives constantly, then the glass cutting board would not be a problem to you.

Figure 9. Glass cutting board 




Very durable Hardest on knife edges
Resistant to heat
Produces harsh sound when cutting vegetables
Most sanitary Quite heavier than other boards
Nonporous – so easy to clean, dishwasher-safe Breaks when dropped down in the kitchen
Aesthetic Does not provide much friction while cutting vegetables


Other Materials 

Other available cutting board materials are marble, steel, ceramic, granite, and metal etc. They may look stylish and enhance the look of your kitchen but are not preferred by many.

Figure 10. Different cutting board materials




Look attractive safety, durability, sanitation, tough on kitchen knives, and makes harsh sound while cutting vegetables


Cost of the Cutting Board

If your budget is less than $20, then you may prefer buying plastic cutting boards that sometimes come with set of 3 to 4 boards with different colors. You can use each of the colored cutting board for meat, vegetables, cheese, poultry etc. If you are planning to buy a wooden cutting board for the same price, then you may find an attractive wooden cutting board. On the other hand, the wooden cutting board would be of low quality and may last for a year.

Figure 11. Choose the best cutting board material based on your budget

If your budget is around and above $50, you get better quality cutting boards.

If your budget is above $200, you could get a beautiful bamboo cutting board which is considered one of the best cutting boards. Also if you maintain it well, then it would definitely last for many years.

If you are concerned about your expensive knives, then again you should prefer buying a good quality and expensive cutting board.

Highly Recommended

Below $20: Plastic cutting boards

In between $50 – $100: Plastic cutting boards and a better quality wooden cutting board

Above $150: Bamboo cutting board


Few Different Styles of Cutting Board

Many cutting boards come with lot of attractive and useful features. I have listed some of them below:

1. Time-saving Cutting Board with Compost Bin and Measuring Cups

The Curtis Stone Workbench features a generous, sturdy prep surface, but the 22×14-inch ash board one-ups many others: Three built-in stainless-steel measuring cups hold your garnishes, while an in-board waste receptacle allows you to easily carry scraps from kitchen counter to compost bin when you’re done chopping. [$300;]

                                                             Figure 12. Time-saving Cutting Board with Compost Bin and Measuring Cups


2. Cutting Board with Measure Cups Built In

A cutting board and measuring cups in 1. This cutting board lets you scrap the chopped ingredients right into the measuring cup so you know when you are done chopping each item. [$30; Pampered Chef]

Figure 13.  Cutting Board with Measure Cups Built In


3. Chopping Board Cut It Sharp

CUT IT SHARP is made from solid piece of Corian® material. Corian is nonporous, making it an excellent material for cutting boards. It will not hold stains, germs, or odors. Featuring a metric ruler, CUT IT SHARP will help you cut, chop and slice with ease and precision. Your tool for culinary perfection!  [45; Contraforma]

                                                                                                 Figure 14. Chopping Board Cut It Sharp


4. Space Saving Cutting Board

Ever wish you had just a little more counter space to prepare that perfect meal? The Space-Saving Cutting Board gives you extra room to chop, slice and prep your foods. This oval-shaped board fits snugly over the 90 degree corner angle of any standard 1.5″ thick kitchen counter surface, then clips securely into place for a strong, solid hold. Features an attractive, food-safe beeswax finish. [$165;]

Figure 15. Space Saving Cutting Board

5. Storage Cutting Board

Quick, clean. This solid acacia wood Storage Cutting Board has a hole in one corner where you can sweep trimmings, peelings and other discards into a hidden compartment while you work. The metal drawer pulls out for easy disposal. Solid acacia wood body, metal drawer. Discard refuse in top hole and empty via pull-out drawer. Wipe clean. Not for use in the dishwasher. [$165;]

Figure 16. Storage Cutting Board


6. Mocubo Modular Chopping Board

The Mocubo Modular Chopping Board has three separate under-board storage containers for quick and organized chopping. It’s time to take food preparation to the next level. Mocubo is a bamboo cutting board with three food prep containers. You’ll be able to slice, dice and organize like a master chef, without breaking a sweat.

Figure 17. Mocubo Modular Chopping Board


7. Nonslip Over-the-Sink Cutting Board


 Figure 18. Nonslip Over-the-Sink Cutting Board


8. Easy Cut Bread Board by ENO

Figure 19. Easy Cut Bread Board


9. The OCD Chef Cutting Board

Part kitchen tool, part OCD-encourager, the cutting board includes guides for the most important cuts. And it should help impress your dinner guests with your knife skills, or to avoid getting yelled at in French. The cutting board is 9? x 12? with precise cutting measurements. Made of strong sustainable bamboo. [$23.99;]

Figure 20. The OCD Chef Cutting Board



  • When you prefer buying cutting boards with styles and extra features, make sure you’ll actually use them. If not, the cutting board will only occupy extra space in your kitchen.


Highly Recommended

Consider the important factors like durability, sanitation, safety, quality, sound, price and workspace while choosing and buying a cutting board. The best choices would be bamboo cutting board, wooden cutting board and then a plastic cutting board.

How Many Cutting Boards Do You Need

I would suggest having 2 to 3 cutting boards. Personally, I have one large wooden cutting board and two smaller plastic ones. I use the three boards for different types of foods to avoid cross-contamination. You should use different cutting boards for cutting meat and chopping vegetables. I use the wooden cutting board for chopping vegetables and plastic ones for cutting meat. Last but not the least, make sure your cutting boards do not occupy much space in the kitchen.



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