How to Stock a Healthy Refrigerator

Provided by Prevention.com

Get a fresh start by purging your fridge with healthy alternatives. "You have to make your environment conducive to your goals," says Cynthia Sass, RD, MPH and Prevention magazine nutrition director. "By cleaning everything out, you are setting yourself up for success." Load your fridge with these foods that will build a foundation for healthy eating.

Freezer

Frozen fruits and veggies. Did you know that the frozen fruit and veggie varieties are just as nutritious as fresh (sometimes more)? This is because the produce is frozen shortly after picking, before it can lose nutrients to air and light exposure. Fill your freezer with at least three types of veggies (in three different colors) and two types of fruit (in two distinct colors). Why? The antioxidants and phytochemicals in one color family are different from those of another. But be sure to choose frozen fruits and veggies with no added ingredients. If needed, you can doctor them up with flavor fixers from your pantry.

High-protein, low-fat snacks such as edamame and veggie burgers.

Dark chocolate chips. Keep a bag in your freezer for when you're craving sweets. A small handful of these, melted as a dip for fresh fruit or added to yogurt, can do the trick.

Fridge

Fresh fruit & veggies in clear plastic containers. Keep them full of ready-to-eat fresh fruit (such as washed grapes and orange sections) and veggies (baby carrots, snow peas). Store them right in front, on the first shelf you'll see each time you open the door. If you're a "dipper," keep those on hand too, such as salsa or hummus for veggies, and vanilla yogurt for fruit.

Low fat or non-fat dairy or dairy substitutes. Skim, 1% or soy milk, low fat or non-fat yogurt, string cheese, reduced-fat shredded or crumbled cheeses, 1% or non-fat cottage or ricotta.

Lean proteins. Chicken or turkey breast, fish and tofu.

Water-filtering pitcher. Keep a water-filter pitcher filled in your fridge at all times. Studies show that people prefer the taste of filtered water, but filtering it yourself is far less expensive than buying bottled (and you'll also keep those bottles out of landfills). If you need a little something extra, add a wedge of fresh lemon, lime, or other citrus, including pink grapefruit or tangerine.

Pantry

Whole Grains. Your grocery list should also include whole grains like instant brown rice, whole-wheat pasta, whole-grain wraps and pitas, oats or oatmeal, whole-grain dry cereal, barley, and wild rice.

Salt-free Seasoning Mixes & Oils. Fill your pantry with flavor fixers including salt-free seasoning mixes (Italian, Cajun, pumpkin pie spice) and single herbs and spices (chives, basil, pure vanilla extract) and herb-infused oils (chili, garlic, oregano).

Mister. Invest in a mister (you can purchase one at any kitchen store). Lightly mist veggies with herb-flavored oil, and then sprinkle with herbs before microwaving or grilling. Add vanilla or spices to coffee, hot cereal, and smoothies instead of sugar.

94% fat-free microwave popcorn. Make it a staple in your pantry. One cup popped typically provides just 15-20 calories. That means an entire bag (about 6-7 cups; that's 6-7 baseball-sized handfuls) weighs in at just 90-140 calories. Popcorn makes a great mid-afternoon or evening snack and guess what? Three cups counts as a serving of whole grains.

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