Juggling nutritious eating with busy schedules — and sugar cravings, an abundance of fast food and tight budgets — can make a consistent, healthy diet feel out of reach.
But rethinking what is in your fridge, routinely stocking it with affordable, nutritious staples, can remove the stress from everyday meals and make healthier choices much easier.
Nutritionist-Approved Staple Groceries
Jennifer Rose Parker, a registered and board certified dietitian with Nourish Alive Nutrition Counseling, LLC at Arena Counseling and Wellness, said that a fully balanced meal contains all five food groups: grains, proteins, dairy, fruits and vegetables.
While this may at first seem like an overwhelming amount of food to purchase, Parker said it can be made easier by focusing on one item from each list that you enjoy and stocking it in your fridge each week.
To reduce stress and make it easier to quickly cook or grab healthier meals or snacks, Parker also recommends designating a place in the fridge for each food group. This way, you can know exactly where to find each item in a rush before work or when fighting exhaustion.
This can include storing veggies and fruits separately in large drawers; eggs, tofu and cooked chicken in middle shelves; less-used items like butter, jams and olives in shorter shelves; and milks or leftovers on the tallest section of the fridge. The refrigerator door is also an efficient place to store condiments and protein shakes or smoothies that can be eaten with a bagel or apple for breakfast or a quick snack.
How to Build a Healthy Meal in 10 Minutes
To simplify a healthy meal, Parker said to think of three primary factors: carbohydrates, proteins and produce.
The first step is to pick a grain-based food (carb) and pair it with a protein, like chicken, tuna or beef.
“These are foundational for meals and provide the winning combination for blood sugar regulation,” Parker said.
Then, grab a vegetable and a fruit, such as lettuce and tomatoes, to boost gut health, improve immunity and flood your system with antioxidants.
Quick, affordable meals that include groceries you can keep stocked in your fridge or pantry weekly include a tortilla with grilled chicken, cheese, bell peppers and a plum on the side. You can eat this cold if in a rush, or sear it on the stovetop or warm it in the microwave. Another option for a quick breakfast, Parker said, is yogurt and blueberries with a toasted wholewheat English muffin and butter.
What Should You Watch Out For?
Many times, foods are labeled or commonly known as “healthy” but do not provide adequate nutrition. This can promote unhealthy eating habits or lead to an unexpected lack of energy and not feeling “full” enough.
Parker said that items with added sugars or sodium are something grocery shoppers should watch out for and limit when stocking their wellness fridge. These can include unnaturally flavored items like yogurts, juices or plant milks that might be advertised as clean and healthy but actually contain artificial added sweeteners. Most deli meats and some sushi meats also contain high amounts of added sodium, she said.
The next time you make a trip to the grocery store, consider writing on a piece of paper or a notes app each of the five food groups and at least one item from each that you know you enjoy eating. Allow this to guide you as you shop, eventually leading you to have a fridge stocked with the essentials you need to live healthier, happier and longer without the extra stress.
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