The Refrigerator-Health Connection

When was the last time you took an inventory of the contents of your refrigerator? Whether to lose weight or to eat a little healthier, one strategy for a healthier lifestyle is to better monitor what goes in and out of your refrigerator.

The first step in using your refrigerator is to keep it clean. On a weekly basis, empty out your refrigerator, wipe down shelves and doors, check expiration dates on products and discard out-of-date products. Keep it smelling fresh, using an opened box of baking soda to reduce food odors. Keep each food item wrapped so everything stays fresh longer and flavors don’t mix. Remember, the top shelf toward the back is the coldest area of the refrigerator and is a great place to store dairy products and eggs.

As soon as your refrigerator is clean and organized, follow these tips:

• Take stock. Make sure you have an abundant amount of fresh fruits, fresh vegetables and low-fat dairy items up front and within easy reach.
  
• Lighten up. Substitute skim or 1 percent milk for whole and 2 percent milk. Try soft margarine instead of butter. Choose lean sandwich meats such as turkey and ham instead of bologna and salami. Have on hand single-serving size containers of family members’ favorite flavors of yogurt.
  
• Make healthy eating easy and fun for the whole family. Place the chocolate syrup beside the skim milk for easy mixing. Children enjoy frozen bite-size fruit pieces such as bananas, grapes and orange slices, especially during hot summer days. Freeze the fruit ahead of time to have on hand.
  
• Make ready-to-eat snacks. After buying fresh fruits and vegetables, cut them up and store in airtight containers in the refrigerator. Place them at children’s eye level and suggest low-fat dip to accompany them. This makes it easy for family members to get the recommended five servings of fruits and vegetables per day.
  
• Have a plan for leftovers. Use leftovers for creating meals the next day. Arrange the leftover entrée, vegetables and side items in portion-size amounts on a plate that is safe to microwave, and cover with plastic wrap. This makes a great ready-to-eat meal for the next day. Never store leftovers in cooking pots or pans. Instead, store in shallow containers that can be tightly sealed and that will cool quickly.
  
• Freeze foods in portion sizes. Pre-portioned foods make healthy eating a breeze. Invest in small freezer storage containers and label as used.
  
• Always have a large container of ice-cold water ready and easy to see and within reach for the thirsty members of your family. Consider having a quart or liter container for each family member to encourage the healthy habit of drinking water.