• Iris Windsor

Refrigerator Organisation: The secret to success!!!

Updated: Jun 17, 2019


Hunger Strikes!

You swing open the door of your refrigerator. How are things looking in there?

Sparkly and clean, or more like where healthy eating goals go to die?


If your shelves are a graveyard of condiments with a tangle of takeout containers, there’s a reason why making good food choices has become a struggle. Too often, fruits and veggies are buried in a bottom drawer, while cheese, salami, and sugary sodas get to sit front and centre. So what are you going to grab first? If your goal is to follow a healthy lifestyle, set yourself up for success, and start by completely clearing out and organising your refrigerator


Here are seven smart tips that put healthy eating within reach.

Wash and chop fruit

As soon as you get home from shopping, rinse bite-size blueberries, strawberries and grapes and small items that don't need chopping. Pat dry with paper towels, and arrange them in bowls or containers for easy access

Cut up whole fruit, like melon and pineapple, and place it in containers with lids

Stack fruit at the front of the fridge, where the color will catch your eye when you’re craving something sweet.

Scrub & bag veggies.

Clean and trim vegetables and drop them in easy-to-grab zip lock bags or containers. Then find a good spot for them, ready to use for a quick start for dinner, packed lunches or pre-dinner snacks.

I often prep all suitable veggies into bags to be used "till finished" during the week. Baby carrots, sugar snap peas, peppers, broccoli, cauliflower, beans and cherry tomatoes can all be washed, bagged and stored ready for use. This really cuts time during the week and allows you to get veggies steaming very quickly.


Try making an Asian or Vietnamese Salad for Sunday lunch or dinner. It makes lots!!!

I use a Chinese wombok or a cabbage, shredded carrot, chopped celery with the leaves, and sliced capsicum with the addition of either mint or coriander.

I can guarantee 6 to 7 days life stored , sealed in the refrigerator, to be used for a quick evening meal or lunches during the week. Serve any dressing separately. It's a great snack!!!

Love low-fat dairy.

Nothing against your cheese drawer—a nibble of cheese is healthy, in moderation! But nutritionists say plain, unsweetened, superfood Greek yogurt deserves top-shelf treatment. Go for low-fat milk instead of cream, and part-skim mozzarella cheese sticks are a smarter snack than regular cheddar.

Pump up the lean protein.

Say goodbye to any processed meat, like bacon, sausages, and salami, and replace it with lean protein, like chicken, salmon, tofu, and eggs. Extra points if you grill and slice your chicken at the beginning of the week, so it’s ready to pile on salads. Try buying a silverside, lamb or beef roast and cooking on the weekend. Wait for it to cool and then slice thinly. This is great for simple lunches with a salad or ready to use for sandwiches.

Pre-cook whole grains.

At the end of a long day, waiting for brown rice to cook can feel like eternity. But you can totally make it ahead. It holds up beautifully in the fridge in a container with a tightly fitted lid. Just add a splash of water before you microwave, to help it steam up again. Cook a pot of brown rice, quinoa, or your favourite whole grain on Sunday. Then use it as the base for nourishing grain bowls during the week.


A word of warning: Quinoa lasts for 5 days once cooked, but all rice and pasta has a life of only 4 days once cooked and stored in the refrigerator

Freshen up your condiments.

If your fridge door is crammed with sticky bottles and jars, it’s time to get real about expiration dates. throw out the mayo, ranch, and ketchup, the worst offenders for unhealthy fats and sneaky sugar and sodium. Then replace them with fresh and flavorfull salsa, hummus, and pesto.

Get your sparkle from water.

It is very easy to consume way too much sugar, and almost half of that comes from sugary drinks. Remove soft drinks, juices, and even diet drinks from your shopping list. Water is best! You can still give it a twist. Try infusing water or sparkling water with fresh fruit and herbs.