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 

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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