Rules for a Perfect Fridge

Is your fridge full of junk and in need of a makeover? Learn how to stock the perfect fridge with these rules from Dr. Oz! Read Dr. Oz's rules for buying packaged foods.

Rules for a Perfect Fridge

Rule #1: Stock Up on Essentials

  • Eggs: They contain healthy cholesterol and are good for your heart.
  • Milk: If you go for dairy, choose 2%. Hemp and almond milk are also good choices.
  • Whole-grain bread: Choose a loaf with at least 3 grams of fiber per slice.

Rule #2: Color Your Fruit and Vegetable Drawers


Your fruit and vegetable drawers should contain every color of the rainbow: red, orange, yellow, green, purple and brown.

  • Red peppers, tomatoes, apples
  • Oranges
  • Lemons
  • Spinach and kale
  • Grapes
  • Mushrooms

If you can't fit all of this produce in your produce drawer, remember that you can also choose frozen vegetables.

Rule #3: Makeover Your Dairy Drawer

Remove the temptation to binge on high-fat cheeses by buying cheeses that are big on flavor or naturally contain less fat. Or, better yet, snack on Greek yogurt instead.

  • Shredded or grated Parmesan: You don't have eat a lot to experience the flavor.
  • Goat cheese: Delicious and creamy with less fat and calories than cow's milk cheeses.
  • Greek yogurt: This staple is high in protein and great for cooking.

Rule #4: Pack Your Fridge With Protein

Replace ground beef as your family's go-to protein with one of these leaner options:

  • Chicken: Lean breasts and rotisserie are both good options.
  • Lean turkey: If you buy lunch meat, look for brands with no added nitrates, or choose ground turkey as a beef substitute.
  • Tofu: Try extra firm if your family is trying it for the first time.

Rule #5: Chill Your Condiments

Choose condiments that have a long shelf life and health benefits, including: 

  • Jarred garlic
  • No sugar added fruit preserves
  • Mustard
  • Salsa
  • Hummus¬†

Want to help lower your risk of getting cancer? The answer could be in the food you eat! Dr. John Whyte, chief medical officer at WebMD and the author of "Take Control of Your Cancer Risk," says there are three kinds of foods that could really help prevent cancer: garlic, fish and grapes. And what three kinds of foods should you avoid? Red and processed meats, refined grains, and alcoholic and sugary drinks. Watch the videos below to learn more about how food could be connected to your cancer risk.