There is nothing prettier to me than a well-stocked and healthy-looking fridge. Like a beautifully-coordinated closet (and who doesn’t love that?) – the state of your fridge often reflects the state of your current health. After doing several kitchen audits over the years, I can tell you – decluttering your kitchen for health and weight loss works!
Chances are, over the winter season some unhealthy foods have snuck their way into your fridge. If your plan is to get fit and healthy this spring, my advice is to take a few hours and empty everything out of your refrigerator and give it a complete wipe-down. Following that, there are a few simple steps on what should stay out and what should be in for good. These foods are:
What’s out!
- High-calorie creamy salad dressings
- Full-fat cream (18%)
- Sugary juices
- Cured meats that contain nitrates and are high in sodium
- Fruit-bottom yogurts that are full of added sugars
What’s in!
- Colourful fruits and vegetables: The more colour in your fridge, the better. Put apples, lemons, limes and baby carrots in the crisper. Cut up “grab-and-go” vegetables like broccoli, cauliflower and celery. Cut up melons and wash grapes so they are easily accessible. Keep bananas, oranges and tomatoes on the counter. For grab-and-go options, keep some salads-in-a-bag handy (i.e. kale or spinach).
- Healthy dips: Keep your fridge well-stocked with hummus, low fat ranch dip, salsa and low fat tzatziki. Make sure to check expiry dates on all dips regularly.
- Milk: Keep 1% or skim milk or low fat half and half milk in the fridge as an option to full cream. Coconut creamers are also now available. Milk alternatives such as cashew, almond or coconut milk are also ideal.
- Eggs and egg whites: organic or omega 3 eggs
- Yogurts and cottage cheese: Large and small containers are perfect options for breakfast or an afternoon snack
- Cheese: Ideal options are goat’s cheese or sharp hard cheeses
- Healthy salad dressings: oil and low fat options
- Shaved meats
- Olive oil and sesame oil
- Whole grain tortillas and sprouted grains
- Mini unsweetened applesauce
- Natural nut butters and butter – almond, peanut, cashew
- Olives
- Coconut water
- Mustards, hot sauces, fresh herbs
- Hot sauces
- Pickles
A big part of getting healthy is organization and planning. I assure you, a little spring cleaning of your fridge goes a very long way!
Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman