It’s recommended that women consume about two cups of vegetables daily. Men should consume about three cups. Veggies should comprise at least a fourth of your total food consumption. [2] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source When purchasing lettuce, go for darker, leafier varieties, like romaine. These contain more nutrients. Remember, there’s no need to keep onions or potatoes in the fridge: just store them separately in a cool dark place. [3] X Research source Storing them together will make the potatoes develop eyes. Mushrooms are a great addition to your fridge, and can be added to a wide variety of dishes, including stir fries, pasta dishes, and omelets.
Most milk, cheeses, and yogurt contain between 20-30% of your daily required calcium, which is 1,000 to 1,200 mg for most adults. Do your best to get three servings of dairy per day. Go for opaque milk cartons. Opacity will keep milk fresh longer than transparent containers. If you don’t like the taste of milk or other dairy products, go for soy or rice products fortified with calcium. In moderation, you can also try chocolate and other flavored milks for tasty calcium sources.
Eggs are a great, versatile source of protein. Keep them on a lower shelf to ensure they stay fresh longer. [6] X Research source
Keep oranges, apples, and other fruits in low humidity drawers. Try eating hummus with baby carrots or sliced cucumber for an extra healthy snack option.
Use a pen and pad to make a written list or, if you prefer, use your smartphone’s notepad or other convenient list app. Be thorough when you take your inventory so you don’t waste your trip to the store. Do your best to commit to your list and avoid making impulse purchases. Being prepared with a written list will help you avoid the temptation that comes with wandering through aisles.
Buying fresh foods will help you reduce fat and sodium from your diet. Buy your fruits, veggies, dairy, and proteins, then grab your whole grains and head for the checkout line. Avoiding junk foods, soda, and prepackaged foods will be great for your budget in addition to your health.
Fruits and veggies are best tasting and cheapest when they’re in season and freshly picked. Your taste buds and wallet will both love weekly trips to a local farmer’s market or a regular delivery from a CSA group. Search online for a nearby CSA and check their website to find out how to join. Alternatively, consult your neighbors or friends in the area who might be knowledgeable about local farms and CSA groups. [12] X Research source Remember that you always can choose your items at the farmer’s market, but usually a CSA will package a set amount of seasonal produce for you without your direct input. Carefully read the terms of any CSA group before joining to avoid getting stuck with 20 pounds a week of veggies that you don’t like. [13] X Research source
For meats sold in bulk, separate the package into meal-sized portions and refrigerate a few for immediate use. Freeze the rest of your portioned meats for later use. For example, dividing 36 drumsticks into smaller sets before freezing will avoid the inconvenience of having to thaw the entire package when you only needed a few pieces. Many warehouse and club stores also carry seasonal produce in bulk, which is especially helpful for households with enough people to avoid spoilage and uneaten items.
Double up on the fruits and veggies, but cut down on juices. Eliminate those calories from juices by swapping for water. Always go for non- or low-fat options for milk, yogurt, and other potentially high-calorie items instead of skipping out on them altogether. Try keeping a motivational message or picture on your fridge door that you’ll see before opening it up for a snack.
Keep cabbage on hand for a low-sugar source of vitamin C. Go for fruits that are smaller than the size of your fist for diabetic-friendly portion.
Ask a doctor for more information about the severity of an allergy. For some, a reaction is so severe that they cannot come into any contact whatsoever with the allergen, so it must be completely eliminated from the fridge or pantry.
Weight management issues, digestive issues (such as celiac and Crohn’s diseases), diabetes, food allergies, cancer, and heart disease are all conditions that benefit from consulting a registered dietitian.
For example, measure, cut, and store cup-sized servings, like three medium stalks of broccoli or a green pepper. If you’re on a strict weight-loss diet, measure out a quarter-cup sized healthy snack, like fruit or carrot sticks with a separate container for a tablespoon of peanut butter. Try to divide leftovers into healthy portions using multi-compartment tupperware instead of storing large quantities of individual items together.
Eat ready-to-eat foods like lunch meats as soon as possible, preferably within a day or two of purchase. Keep your food safe and healthy to eat by limiting the amount of time you keep the door open. Opening the door too many times or for too long a period of time can increase the temperature and encourage pathogen growth.
Keep eggs and milk in colder parts of the fridge, like toward the back and on lower shelves. Avoid storing these items in the door to avoid bacteria growth. Remember to set your high and low humidity drawers for veggies and fruit, respectively.
