The Healthy Fridge: 7 Foods to Keep in the Front

To trick yourself into eating healthier, try the “see food” diet. That’s where you rearrange your fridge to spot the healthiest foods first—according to a Cornell University study, you’ll be nearly three times more likely to eat them.

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Greek Yogurt

Greek YogurtiStock/Thinkstock
On average, Greek varieties have twice the amount of protein found in regular yogurt. Use creamy plain Greek yogurt as a healthy swap for sour cream on baked potatoes, chili, tacos, and other dishes. For dessert, have the fat-free fruity versions for a sweet alternative to ice cream.

Hard-Boiled Eggs

Hard-Boiled EggsiStock/Thinkstock
Keep a bowl handy for a ridiculously easy, healthy snack. For the 80 calories in a single egg—far less than that in, say, a handful of potato chips—you’re getting a nutritious dose of protein, eye-boosting antioxidants, and more.

Fat-Free Cow's Milk

Fat-Free Cow's MilkiStock/Thinkstock
Trying to ditch a diet-soda habit? Keep milk handy. For only 80 to 90 calories in one cup of fat-free cow’s milk, you’ll get 30 percent of your daily value of calcium, 25 percent of vitamin D, and 8 grams of protein. Mix milk into your morning oatmeal, add it to smoothies, or even drink up as a post-workout help replenish fatigued muscles.

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Whole Wheat Pita Bread

Whole Wheat Pita BreadiStock/Thinkstock
A versatile base for quesadillas, pizzas, or sandwiches, whole wheat pitas satisfy a carb craving but are portion-controlled to limit bingeing. (They get moldy fairly quickly at room temperature, but will last at least a week in the refrigerator.) Toast a pita and dip into hummus for a healthy snack, or fill with veggies and sliced turkey for a skinny sandwich.

Peanut Butter

Rich with monounsaturated fats and folate, spread some PB on a banana, celery, or whole-wheat toast for a filling snack. Note: The natural kind—which often contains just peanuts and some salt—will spoil more easily if not refrigerated.


You can pat yourself on the back for buying fruit, but if it’s not ready to eat, you’ll be less likely to reach for it. When you unpack your groceries, wash and cut your fruit, then drizzle with orange or apple juice to keep from browning. Pack in see-through containers and keep up front. If you’re really starved for time, buy pre-sliced options.

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Ready-to-Eat Green Salad

Ready-to-Eat Green Salad
Prep and store a salad made with spinach or romaine lettuce, topped with whatever chopped veggies you have (tomatoes, cukes, peppers). Toss in some beans or nuts for a protein boost. It’s easy to pair this with lunch or dinner, or make it into a standalone meal by adding a small portion of grilled chicken, cooked shrimp, or lean steak, sliced.

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5 thoughts on “The Healthy Fridge: 7 Foods to Keep in the Front

  1. you should stop drinking cow milk ; all animals stop drinking it after they have reached a certain age; it is a well known fact most of the adults are lactose intolerant… that’s a sign we should stop as well ; plus, we’re the only living beings that drink milk from another animal ;
    Good milk comes from almonds, coconut, hemp ;
    Or if you wanna stick with ordinary cow milk, at least don’t drink it pasteurized. (that milk is a dead product.., no enzymes are left alive)

    1. Where did you ever come up with most adults are lactose intolerant? Milk is probably the best product we can put into our bodies, good for our teeth and bones. The truth is a lot of children and adults are allergic to nuts, so almond milk is out. Greek yogurt is “in” right now, it too will pass away with coconut and hemp.

    2. Since I have been switching to all soy, coconut and almond milk products I have become even more lactose intolerant. I cannot even make my potato soup anymore with skim milk. It makes me have indigestion terribly.

      Milk is not a “go to” product for calcium and vitamins. There are plenty of sources for both that do not include dairy. Broccoli, spinach, kale, soy beans are a few sources. I am not vegan or vegetarian but I can eat a lot of these vegetables, get the calcium I need along with other micronutrients that I dont get with milk and be satisfied. I don’t subscribe to any one diet or set of beliefs about diet except that we need to remove the extra sugar/HFCS in our diets as well as over processed foods. My mantra is natural is better in most if not all things. I also believe that moderation is the key to most if not all things in life. Since I have drastically reduced the amount of meat and milk products as well as refined sugar and especially HFCS in my diet I feel SO much better, my asthma is better controlled (if not completely gone) and I don’t have problems maintaining my weight. I eat pasta and other whole grains without problems.

      While milk has its place especially with those allergic to nuts, etc., I choose not to use it. To each his own but if you are having problems with health I always suggest looking at your diet first. Just a thought.

  2. I’d add those rice-paper rollers too. They are incredible to roll those salad fixings in now and then. Add soy sauce, sesame oil and you’ve got great dressers for your fresh-rolls. (Not sure how people will feel about “white-rice papers”, not sure if they’re on some “bad for you” list. Just know that they are a light wrapper option. (I can’t do whole wheat w/o flaring up some allergy.)

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