Dr. Oz's 5 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 percent. 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

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 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: Buy 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:

• Chopped garlic in a jar
• No-sugar-added fruit preserves
• Mustard
• Salsa
• Hummus

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