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For Busy People: 20 Must-Have Healthy Foods In Your Fridge

For Busy People: 20 Must-Have Healthy Foods In Your Fridge

Does your fridge need a makeover? When you’re tired, short on time, or just plain hungry, having healthy food in your fridge can make junk food cravings vanish instantly. Keeping these 20 must-have healthy foods in your fridge can ensure your body gets the needed nutrients without the gratuitous calories.

1. Eggs

eggs-healthy-breakfast

    Eggs are an excellent breakfast choice and are a go-to source of high-quality protein, nutrients and vitamins. If you’re in a hurry or relaxing at home, eggs are a great way to enjoy your breakfast without feeling bloated or unhealthy. (Sorry waffles!!)

    Plus, they’re inexpensive and filling. If you like a sweeter version, I like to add a dash of cinnamon and vanilla extract to my scrambled eggs! (Like French toast without the bread and sugar!)

    2. Chicken and Lean Meat

    chicken-healthy-dinner

      What is considered “lean meat”? Lean meats are relatively low in fat and are usually skinless. Chicken and other lean meats are essential healthy foods to keep around as they can make a main course pop with just the right ingredients. In a pinch, mix chicken, stir-fried veggies, and soy sauce for a healthier version of take-out.

      3. Apples

      healthiest-foods-for-your-fridge

        What better breakfast, snack, or dessert than a succulent, crisp apple? Not only are apples fiber-laden, but they’re great for helping people lose weight. Try slicing an apple up and tossing it in your morning oatmeal with a dash of cinnamon. You can find a ton of creative recipes, or enjoy them straight out of the fridge!

        4. Yogurt

        greek yogurt-healthy-foods

          Now, before you grab that 200-calorie topping-heavy yogurt with loaded sugars (artificial or not), stop! The best type of yogurt to eat is plain Greek yogurt with added toppings like fruit, nuts, seeds, or a drizzle of honey. (Greek yogurt also makes a great substitution for mayo in chicken salad!) Greek yogurt makes for a satisfying dessert, breakfast, snack — or even dinner!

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          5. Cheese

          cheese-healthy-food

            Cheese lovers, rejoice! Yes, cheese can be a healthy food! You just have to watch your proportions. Low-fat, part-skim string cheese and shredded cheeses are a delicious addition that can add a huge flavor punch to many recipes or on their own (String cheese is my go-to lunch snack; I’m still a child at heart!). Just be sure to eat sparingly — (I know, it’s hard) as cheese can add a lot of fat and sodium to your diet before you can even think to drop the cracker. Treat yourself to a better-quality cheese so you’ll not feel the urge to overindulge.

            heathy-foods

               6. Organic Lunch Meat

              Lunch meat is the traditional work lunch staple, right? But it’s just a grab-and-go food, right? Well, yes, but that doesn’t mean it can’t be one of the healthy foods kept in your fridge. It all comes down to which lunch meat you’re purchasing.

              By purchasing good-quality meats that are grass-fed and/or certified organic, and avoiding harmful ingredients such as aspartame, corn syrup, and sodium nitrate, you’re able to brown-bag your lunch without having to worry that your meal is unhealthy. Add a handful of greens, mozzarella, and tomatoes on whole grain bread for a filling and healthy afternoon choice.

              7. Staple Vegetables (Pre-Cut)

              health-benefits-veggies

                Vegetables are delicious — yes, I said it. I love pairing baby carrots with peanut butter, hummus, or even shredded in my oatmeal. Oatmeal + raisins + carrots = The carrot cake of oatmeal! You can have a whole lot of fun with vegetables; try pairing pre-cut veggies including cucumbers, peppers, and broccoli with your favorite healthy spread. Just avoid the cream-heavy ranch dressings and other sugar-laden dressings.

                8. Hummus

                health-benefits-hummus

                  Hummus, a combination of chickpeas, olive oil, garlic, lemon juice and tahini, provides your body with protein and a number of vitamin and minerals. Perfect as a sandwich spread, vegetable dip, or even on pita by itself, hummus is healthy, packed with vitamins, and tasty.

                  9. Nut Butters

                  health-benefits-almonds

                    Often nut butters can get a bad reputation for being nothing but a dessert addition or a sugar-filled snack — but what’s the difference between nut butters and plain old mixed nuts? The added sugar/salt many brands contain. Try buying nut butters without added sugar, salt, oils, or nonsensical chemicals. If you want a little sweetness, try pairing your nut butter with a little drizzle of honey, bananas, or any other sweet fruit. (Peanut butter and strawberry sandwich, anyone?)

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                    10. Mixed Greens

                    mixed greens health benefits

                      Mixed greens, including spinach, romaine lettuce, and kale are perfectly paired with any course of the day and we don’t need to remind you of the whole array of health benefits in your greens. In fact, spinach, a versatile green, is low in fat, high in niacin, zinc, protein, fiber, and a whole variety of vitamins.

                      For lunch or dinner, try adding grilled chicken strips, cut-up veggies and a sprinkle of olive oil and vinegar to salad greens for a heart-healthy, filling meal. For breakfast, try making a frittata with eggs, spinach, and your favorite other veggies/toppings. (Yes, you can even add some cheese!) If you like smoothies, add a handful of spinach or kale to your favorite smoothie, and you won’t even notice the taste of greens.

                      11. Onions

                      oniond

                        Don’t cry, onions are good for you! Onions are a very good source of vitamin C, B6, calcium and fiber. Plus, they contain good amounts of folic acid, vitamin B1 and K.

                        High in beneficial polyphenols, which play an important role in preventing and also reducing the progression of diabetes, cancer, and cardiovascular diseases, onions are a necessity for every fridge.

                        For a quick and tasty meal, sauté onions with Brussels sprouts, mushrooms, and ground chicken, and you’ll have a dinner with lots of leftovers.

                        12. Lemons and Limes

                        healthy-foods-lemons

                          But, what can I really do with lemons/limes, you may ask? A whole lot! Lemons and limes are actually great ways to add flavor to your otherwise bland water.They are both excellent sources of vitamin C, B6, potassium, and folate. Plus, if you’re a seafood/poultry lover, add a sprinkle of lime/lemon juice over your food before cooking. Voila!

                          13. Plant-Based Milk

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                          healthy-foods-almond-milks

                            Plant-based milks, whether almond, soy, rice, cashew, hemp, or rice milk, are a kitchen staples that add a huge burst of flavor to any meal. (Did you know an ounce of almonds provides 3.5 grams of fiber and 6 grams of protein?)

                            Plant-based milks can be used in a variety of simple or complex recipes and also as a go-to for breakfast cereals, oatmeal, and smoothies. If you want a healthier version of ice cream, try pureeing frozen bananas, honey, and almond milk. You’ll forget all about the heavy milk and cream of normal ice cream.

                            14. Fresh Herbs

                            herbs

                              Put that salt down! Fresh herbs add flavor and freshness to nearly every recipe and most herbs and spices also contain more disease-fighting antioxidants than many fruits and vegetables.

                              Try adding parsley, thyme, sage, dill, and rosemary to your favorite dishes, such as chicken, eggs, and pasta dishes.

                              15. Salsa

                              healthy-food-tomatoes

                                Tomatoes are an excellent source of vitamin C and can also help combat free radicals known to cause cancer. Good-quality salsa can be an excellent addition to handmade tortilla chips, burritos, tacos, and quesadillas.

                                16. Avocados

                                healthy-foods-avocado

                                  Avocados are not only packed with dietary fiber, potassium, vitamin C, and healthy fats (yes, the good kind), but they’re exceptional as a sandwich spread, partner in your guacamole, or on their own with a little salt and pepper.

                                  17. Whole Grains

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                                  healthy-foods-oatmeal

                                    By whole grains, we’re not talking multi-grain; we’re talking whole grains, as in, in contains the entire part of the grain, like oatmeal, quinoa, or brown rice. If you think grains are bland on their own, you can add so much to them to spice them up! Take oatmeal for example: A little bit of plant-based milk, some mixed nuts, dried fruit, and a dash of cinnamon and vanilla extract will make your morning a breeze!

                                    18. Hot Sauce

                                    healthy-foods-hot-sauce

                                      Hot sauce adds a powerful kick to many dishes and offers a boost of vitamin C and capsaicin, found in hot peppers. Aside from the spicy flavor in hot sauce, vitamin C and capsaicin have both been known to assist in boosting your metabolism. For the healthiest option, find an oil-free brand with minimal ingredients, such as chili peppers and vinegar and add it to your shrimp and tomato dish for a healthier version of shrimp creole.

                                      19. Fish

                                      salmon

                                        Many types of fish are high in protein, low in fat, and chock-full of health benefits, including salmon and cod.

                                        Broil it and eat it as your main dish with a little bit salsa on top, or grill on your stovetop with a blend of mixed veggies.

                                        20. Leftovers

                                        chicken skewers

                                          This one may not be classified as a certain “food item,” but leftovers are great for keeping prepared healthy foods around throughout the week.

                                          On Sunday nights, try and prepare a huge meal which can double as weekday dinners and even as tupperware-friendly lunch dishes for work.

                                          Featured photo credit: Zlatko Unger via albumarium.com

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                                          Last Updated on November 19, 2019

                                          20 Time Management Tips to Super Boost Your Productivity

                                          20 Time Management Tips to Super Boost Your Productivity

                                          Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                                          If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                                          1. Create a Daily Plan

                                          Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                                          2. Peg a Time Limit to Each Task

                                          Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                                          3. Use a Calendar

                                          Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                                          I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                                          Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                                          4. Use an Organizer

                                          An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                                          These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                                          5. Know Your Deadlines

                                          When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                                          But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                                          6. Learn to Say “No”

                                          Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                                          Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                                          7. Target to Be Early

                                          When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                                          For appointments, strive to be early. For your deadlines, submit them earlier than required.

                                          Learn from these tips about how to prepare yourself to be early, instead of just in time.

                                          8. Time Box Your Activities

                                          This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                                          You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                                          9. Have a Clock Visibly Placed Before You

                                          Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                                          10. Set Reminders 15 Minutes Before

                                          Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                                          You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                                          11. Focus

                                          Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                                          Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                                          Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                                          12. Block out Distractions

                                          What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                                          I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                                          When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                                          Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                                          13. Track Your Time Spent

                                          When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                                          You can find more time tracking apps here and pick one that works for you.

                                          14. Don’t Fuss About Unimportant Details

                                          You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                                          Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                                          15. Prioritize

                                          Since you can’t do everything, learn to prioritize the important and let go of the rest.

                                          Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                                          16. Delegate

                                          If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                                          When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                                          17. Batch Similar Tasks Together

                                          For related work, batch them together.

                                          For example, my work can be categorized into these core groups:

                                          1. writing (articles, my upcoming book)
                                          2. coaching
                                          3. workshop development
                                          4. business development
                                          5. administrative

                                          I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                                          18. Eliminate Your Time Wasters

                                          What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                                          One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                                          While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                                          19. Cut off When You Need To

                                          The number one reason why things overrun is because you don’t cut off when you have to.

                                          Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                                          20. Leave Buffer Time In-Between

                                          Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                                          More Time Management Techniques

                                          Featured photo credit: Unsplash via unsplash.com

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