How to Ready Your Fridge for the Total Body Diet
The Total Body Diet is about making high-quality foods a priority in your life. When was the last time you looked in your fridge — really looked —moved stuff around, checked expiration dates, and realized what’s good for you and what’s not? It’s eye-opening!
The things in the front of the fridge get the most attention, so move fruits and vegetables to the front. (You don’t have to use the produce cooler — especially, if you forget to look in there!)
Food kept in the fridge, should be less than 40 degrees. (Use a refrigerator thermometer to verify the temperature of your fridge.) Refrigerate perishable foods within two hours (or one hour if it’s 90 degrees or hotter outside) and place foods for thawing or marinating in the bottom shelf of the refrigerator (not on the countertop).
This table has some healthy food options to stock in your fridge.
|Whole Grains*||Fruits||Vegetables||Proteins||Dairy Products/Dairy Alternatives|
|Applesauce (no sugar added)
Fruit bowls (in their own juice)
Hearts of palm
Peppers (all varieties)
V-8 or tomato juice (low sodium)
Nut butter (natural)
Lean (95%–97%) ground sirloin
Beef (loin and round cuts)
Lean roast beef
Ham (low fat, low sodium)
|Fat-free or lowfat milk
Fat-free or lowfat regular or Greek yogurt (plain)
Reduced-fat or lowfat cheese
Reduced-fat or lowfat cottage cheese
Almond milk (plain)**
Hazelnut milk (plain)**
Rice milk (plain)**
* Refined grains can have a place in your diet as they are fortified with important vitamins like the B-vitamin, folic acid, which is vital during pregnancy for the brain and spinal cord development of babies. Make half of your grains whole grains, and the rest can be refined, enriched grains.
** Shelf-stable aseptic packages require refrigeration after opening.
There are lots of veggies to choose from — aim to get 6 to 11 servings per day for overall health. Check out your fridge or grocery cart. Are you stocking enough for the week?
Don’t forget to include fresh herbs and spices in your fridge. Not only are they great for boosting the healthfulness of your meals and snacks, but fresh rosemary, basil, thyme, dill, sage, and ginger, among others, offer an aromatic quality that delights the senses when you open the refrigerator door.
Keeping fresh herbs can be tricky. The hearty herbs like rosemary and thyme tend to last longer, but delicate basil, sage, and dill don’t fare as well. A trick to keeping herbs fresh as long as possible is to wrap them snugly in a damp paper towel — like swaddling a baby. The leaves like the moisture — but not too much moisture, or they’ll corrode quickly. Place them in the crisper drawer.
No need to refrigerate the following fruits: apple, avocado, banana, grapefruit, kiwi, clementine, orange, nectarine, papaya, peach, pear, pineapple, plum, and tangerine. You can keep them on the countertop to ripen. After you cut, bite, or peel them, it’s time to refrigerate.