Managing your refrigerator and simply shuffling your food around can make a huge difference in what you consume every day. “Studies have shown that we reach for what’s convenient and what’s visible,” says Janet Polivy, Ph.D., professor of psychology at the University of Toronto in Canada. We talked to psychologists, dietitians, and food experts to create a refrigerator that fosters healthy eating. Here’s what it looks like.


Top Shelf: Fresh Food Snacks

Food’s on this shelf are usually eye level and the first thing you see. This is a good place to put your healthy snacks like cut-up fruits and/or vegetables. Other items to include are foods like hard-boiled eggs and yogurt cups.


Second Shelf: Grab-and-Go Fuel

This shelf is a great place to keep your go-to sources of calcium and protein such as yogurt, cottage cheese, nuts, and nut butters.


Middle Drawer: Beyond Cold Cuts

In your middle drawer will be your meats and cheese. Look for cooked varieties of meats and low-sodium, nitrate-free options. Add a little bit of cheese to a fueling for an added boost of flavor and calcium. For example, sprinkle fresh parmesan on any dish or snack to get that extra flavor.


Left Bottom Shelf: Liquid Assets

This is where you will keep your pitchers of water. Add some citrus, cucumber, mint, or any other fruits to your water for some tasty flavor. You can also store your skim milk in here to add to your cereal or oatmeal.


Right Bottom Two Shelves: What’s For Dinner?

Your bottom shelves are your go-to for premade ingredients. Store your already-made rice, quinoa, or pasta here, along with any sauces or soups. You can stash your eggs in the back of one of these shelves to store them at a cool temperature. This is also a handy place to marinate any fish or meats for tonight’s dinner.


Bottom Drawers: Your Personal Green Market

Store your nutrient-rich, dark leafy greens, such as spinach and kale, here. Also include other vegetables such as carrots, green beans, peppers, and broccoli. Store your fruits separately from vegetables to make your vegetables last longer.


The Door: Condiment Central

Place nutritious condiments at eye level, such as salsa. Keep condiments that you want to use sparingly in the lower shelves on the door. These would include ketchup, mayo, and jellies.


The Freezer: Long-Term Sustenance

Here is a good place to store veggies and fruits that are easily available for smoothies or a snack. You can also stock up on lean cuts of fish, chicken, pork, or beef. The freezer is a great place to keep anything you buy in bulk. If you know you won’t eat it all before it goes bad, stick it in the freezer to save for later.


Cleaning Your Refrigerator:

Now that you know how to organize your refrigerator, let’s talk about keeping it clean. We can’t stress it enough; CLEAN OUT YOUR FRIDGE! Start each week with a clean fridge. Take out any foods that have gone bad or you know you won’t eat. We recommend cleaning out your fridge on the weekend so you’re ready for the week ahead. Roast veggies that won’t make it through the week and add these to your dishes. A clean fridge will help you start your week out with a win and sets you up for success.


Now you know how to get and maintain a healthy fridge! Use these tips and guidelines to help you become smarter and healthier with your nutrition and overall wellness.

– Courtesy of Your Ufit Team,


Stay strong. Stay fit. YOU’RE WORTH IT!

-At Ufit we aim to educate and empower our community. Nutrition is the foundation to your health and fitness. We want you to eat right and move right so you live well, move well and enjoy this life!