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The Honolulu Advertiser
Posted on: Thursday, May 7, 2009

SHAPE UP
Have a healthy fridge? Time to take stock

By Charles Stuart Platkin

One of the first things you should do if you're planning to live a healthier life is evaluate your food surroundings — specifically your fridge. Here are tips to help you determine what to upgrade:

  • Would you shop in a dirty, poorly laid out grocery store? Keep your fridge clean and organized into sections, just like a supermarket.

  • Dairy is an important source of calcium, but it can be high in calories. Make sure to stick to low- or no-fat versions.

  • Freeze fruits such as bananas and grapes.

  • Keep water or unsweetened iced tea in the front — so you grab that first. Better yet, toss the cola.

  • Check the label and make sure there's no added sugar and that you can pronounce everything that's in what you eat.

  • Always know what you're going to eat before you get there.

  • Use mustard, salsa, spices and other low-cal condiments to add flavor.

  • Fruits and veggies should be front and center and at eye level so you see them. Keep all the high-cal foods in the fruit and veggie drawer or in the back.

  • Use lean protein and have a few meals prepared in advance.

  • Batch-cooked foods and low-calorie frozen dinners can be great alternatives to fast food.

  • Research shows that inspirational messages and shopping lists help keep you on track.

  • Knowing what you have in your fridge is half the battle. Always store foods in clear, airtight containers.

    Visit www.dietdetective.com for a quiz that will tell you how your refrigerator measures up.

    Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.