Give your Fridge a Spring Makeover

The weather is warmer, grass is growing and the leaves are reappearing on the trees – spring is in full swing! If you are like 72% of Americans, that means time to do some spring cleaning. This year, why not go beyond the floors and windows and head straight to the kitchen to refresh your refrigerator from the inside out.

Don’t just think of a fridge refresh as a time to remove those unwanted friends lurking around in month-old leftovers, seize this as an opportunity to restock the fridge and freezer with seasonal foods and beverages that will keep you nourished while on-the-go, and those calories in check.

TIP#1: Rules of Thumb to Shop By

I often hear my clients say they understand why fruits and vegetables are good for them but they get confused about how much of each seasonal favorite they should stock up on. Some clients tend to shy away from buying produce altogether because it can spoil quickly. Here are my top tips for buying and storing fruits and veggies for a colorful fridge and delicious meals.

- Color your world with seasonal produce. Choose orange and yellow vegetables because they are rich in beta-carotene, which your body converts to vitamin A, a nutrient that can improve night vision. Green vegetables are rich in vitamin C and vitamin K, which may help to reduce the length of common cold and help your blood clot properly. Blue and purple produce offer antioxidant properties that may reduce your risk of cardiovascular disease.

- Visit a local farm or farmers market to expand your horizons and potentially increase the variety of fruits and vegetables you consume.

- Refrigerate produce as soon as possible to prevent early spoilage. Consider selecting fruits and veggies that will last more than 7 days in the fridge like apples, beets, carrots, celery or potatoes.

- Freeze produce at peak ripeness so that you can enjoy it for the next 6-8 months.

TIP#2: Size does matter

Take the guesswork out of determining an appropriate portion size with portion-controlled food and beverage options.

Stocking up your refrigerator with single serving options can help lessen the temptation of overindulging and reduce calorie intake overall. This approach allows you to enjoy all your favorite foods and beverages in moderation.

Single-serving sizes of items such as string cheese, guacamole, hummus and low-fat yogurt or cottage cheese are a great place to start. Portion out servings of fresh produce such as baby carrots and celery in individual bags for easy grab-and-go snacks.

Enjoy some flavorful sips of the season by opting for low-calorie, individual serving favorites of iced teas, juices and soda like the 90-calorie Coca-Cola mini can.

TIP#3: An organized fridge for organized meals

A little organization can go a long way to help you plan meals and snacks in advance to encourage a balanced eating.

- Place all your produce at eye level or on the top shelf. Wash, peel, cut and place the produce in airtight containers.

- Use the shelf below the produce to store lean protein sources such as yogurt, eggs or beans.

- Stock the middle drawer with lean deli meats, pre-cooked chicken or turkey (sliced) or cheese. Try a cheese with stronger flavor such as sharp cheddar or Parmesan to get more flavor in a smaller portion.

- Line the doors with condiments. Aim to choose favorites with fewer calories such as low-fat mayo.

So before you head out to the market, make sure you take along these shopping and refrigerator organizing tips, and you will be on the path to a refreshing spring!

With over 10 years experience, Kristen Smith is a registered dietitian in Atlanta, GA where she is also a consultant for food and beverage companies including The Coca-Cola Company. Kristen has been quoted in several news articles and has been seen in TV appearances including Good Morning America. She is the founder and contributor to the blog 360FamilyNutrition.