Give Your Fridge a Spring Refresh

The arrival of spring is a great time to clean out over-stuffed closets but don’t stop there! This is also the perfect chance to freshen up your fridge and remove items that have been hibernating in there for months.

As a first step, know when to keep and when to toss. The US Department of Agriculture provides consumers with safety zones for the handling of all perishable foods: (www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/basics-for-handling-food-safely). According to their cold storage guidelines, mayonnaise and cheese-based salad dressings are good for 1-2 months, while vinegar-based salad dressing last for 3-4 months. Deli and fresh meats last 3-5 days, while poultry and fish are good for 1-2 days. Do not buy food past their “Sell-By” dates, and always follow the “Use By” expiration dates on packages.

Now that you know what to toss away, it’s time to restock your kitchen with staples for a refreshed refrigerator and pantry:

· Eggs are versatile and easy to prepare. They are not only packed with protein, but contain the nutrient, choline, essential for the body’s cellular function.

· Greek yogurt is a thicker consistency than its regular counterpart, but the straining procedure renders it twice as high in protein.

· Legumes (oh the beans!) boast the benefit of two types of fiber: insoluble, that promotes digestive health, and soluble, that helps to lower cholesterol and blood sugars.

· Olive oil is a prime time player in the monounsaturated-dense Mediterranean diet. Research demonstrates that this diet is associated with a reduced risk of death from heart disease and cancer.

· Nuts, nut butters, and seeds contain beneficial fats that are good for your heart. Look for all natural butters, without hydrogenation or palm oil in their ingredient listing.

· Colorful Fruits and Vegetables can reduce the risk of many diseases, research has shown. Each color contains unique components that are essential to our health.

· Go-to Snacks like cheese sticks, dried fruits, popcorn, and hummus are rich in fiber and bone-strengthening calcium.

· A variety of beverages like low fat milk, including chocolate milk, provides protein, calcium, potassium and vitamin D. And as outdoor activities pick-up, don’t forget to stay hydrated with beverages including 100% juice, water, or sparkling or flavored waters. If you’re a soda fan, look for portion-sized mini cans.

By filling your refrigerator with these nutrient-dense, energizing foods, you will ensure that your diet is also packed with sensible choices this springtime!

Sophia Kamveris is a registered dietitian in private practice and a paid consult for food and beverage companies, including The Coca-Cola Company.