How to Stock a Healthy Fridge

Making healthy food choices can be a difficult task for most people, even us busy medical interns. Don’t get me wrong, I love an indulgence every now and again, but I try to eat and buy local, organic and whole foods every day – this is very important to me, and I think it is worth the extra few dollars. I know that if I keep unhealthy food out of my apartment, I won't eat it. So what are my staple food items and my staple "treat" foods?

Staple Fridge/Freezer Foods:
Almond milk
Apples (always organic; honey crisp or gala are my faves!)
Wild, non-farmed salmon
Eggs (free run, cage-free, antibiotic free, local)
Frozen organic raspberries
Frozen organic broccoli
Spinach (Organic)
Carrots or freshly squeezed carrot juice (this makes juicing a bit easier)
Ginger, Garlic and Onions
Beets
Lemons (Meyer's lemons are my favorite)
Bananas (Frozen and cut in half; ready to go for smoothies)
Mustard (the only condiment I use) 

I personally love frozen organic fruits and vegetables because it cuts down on prep time during the week and really makes eating healthy easy. I can always make a quick stir fry or smoothie if I am in a time crunch. 

Staple Counter and Pantry Foods:

  • Avocados 
  • Dried lentils or beans (mung, adzuki and black beans)
  • Quinoa 
  • Coconut flour 
  • Spices (too many too include) 
  • Apple cider vinegar and balsamic vinegar  


My cupboards are pretty empty in general as I tend to buy mostly fresh food and make meals from fresh produce instead of relying on prepackaged foods. Typically, if a food product has more than one ingredient I tend to avoid it. My main exception is almond milk--but this weekend I will be making my own from scratch so stay tuned for the details and a recipe.  

Treat Foods:

  • Organic Peanut butter (ingredients: peanuts & salt; NO additives!) 
  • Coconut milk; for making ice cream 
  • Maple syrup  
  • Dates

My "treat" foods are still whole foods but if these became my staple foods this would be an issue because the nutrient content of my diet would decrease and the fat/sugar content would be a bit too high.

When I go grocery shopping I shop along the perimeter of the grocery store. I RARELY go down aisles as that is where typically all the prepackaged foods are. If you try to shop the perimeter of a grocery store you will be more likely to buy fresh produce and meats. 

Remember, stocking a healthy fridge, freezer and pantry are key to maintaining a healthy and happy lifestyle!


Happy shopping! 



Best in health,

Kate

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