How to Organize Your Refrigerator for Better Health

How you set up your fridge can lead to better eating habits and, in turn, better health. Get tips from a nutritionist who shares how you can organize your food for wellness success.

March 31, 2021

By: Leesa Morales, MScN

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Photo By: Leesa Morales

Healthy Eating Is as Close as a Refrigerator Makeover

Beyond peace of mind and healthy snacks at the ready, maintaining organization in the refrigerator can also help you extend the shelf life of perishable items, reduce food waste and improve the nutrition potential of your meals. While no two refrigerators look just the same, try implementing a few of these tips and tricks to help create a low-cost system that works for you.

Tip #1: Improve Visibility

Getting organized begins with knowing what ingredients you have on hand, and storing them in a way that makes them easily accessible. Use clear containers such as wire baskets or plastic bins to store whole fruit and vegetables, bags of flours, jars of fresh herbs and other miscellaneous ingredients. Keeping these items together by section will help prevent buying duplicates and losing track of ingredients.

Tip #2: Create a Dedicated Leftovers Section

Leftovers can easily get buried in the back of the refrigerator, making it difficult to remember to eat them before they become food waste. In the United States alone in 2018, over 40 million tons of food were sent to the landfills, according to the Environmental Protection Agency. Creating a dedicated leftovers section will help you to keep this category of highly perishable items top of mind. Not a fan of eating the same meal twice? Use this section as a starting point and see how you can transform leftovers into something completely new! My go-to is a fried egg, avocado and hot sauce, and almost any meal can become breakfast.

Tip #3: Keep Healthiest Options Front and Center

Store washed and chopped fruits and vegetables in reusable silicone bags or clear glass containers right at the front of the shelf so you always have a colorful snack at the ready and in plain sight when you swing open the refrigerator door. Most people regularly fall short on fiber intake, according to the American Journal of Lifestyle Medicine, and this is one simple way to help increase your daily consumption.

Tip #4: Prepare Snack Trays

I keep mini charcuterie boards packed in glass containers in the refrigerator for when I need a satisfying meal on the go that feels as indulgent as a weekend grazing board. Plus, it’s easy to pack these full of fiber, fat and protein, which helps improve satiety and keeps you feeling full for hours. Start with olives, nuts, pasture-raised cheeses and meats, crisp vegetables like radish, carrot, asparagus, cucumber, cherry tomatoes and fruits like celery, apples, grapes, figs and berries. Don’t forget a little health-boosting treat, like dates stuffed with nut butter, unsweetened dried fruit and these decadent cocoa truffle bars.

Tip #5: Store Fresh Herbs Properly for Longer Shelf Life

Parsley, cilantro, green onions and asparagus last longer and stay crisp when stored in the refrigerator in an inch of water. When you get them home from the market, remove the twist tie or rubber band, wash thoroughly, and trim the ends. Arrange in a drinking glass or jar with the ends in an inch of water. Mint, thyme and rosemary, on the other hand, like less exposure to air, and last longer when sealed in a bag. Keep moisture in with a wet paper towel or shake the bag with a small drizzle of water before sealing. Adding fresh herbs to your meals often may help reduce your risk of chronic and infectious diseases since they’re loaded with antioxidants and anti-inflammatory nutrients, according to The Journal of Nutrition.

Tip #6: Give Leafy Greens a Cold Soak

Improve the shelf life of leafy greens such as spinach, kale, lettuce, collards, arugula and so on with a 10-minute soak in very cold water as soon as you get them home from the market. Then, trim stems, if any, and shake to remove excess water or use a salad spinner. Add the leaves to a sealed plastic bag, and perforate about 10 times to allow lettuces to “breathe.” If planning to keep for longer than 3 days, add a damp paper towel to the bag to keep moisture in. Encourage your future self to actually eat all of the greens by chopping or shredding them ahead of time so they’re ready to add to any meal or smoothie by the handful. Leafy greens are rich in minerals and phytonutrients that act as antioxidants, which may help promote long-term health and reduce the risk of chronic illnesses such as cancer and cardiovascular disease, according to Colorado State University's School of Nutrition.

Tip #7: Store Flour and Grain Behind Perishables

Items at the back of the refrigerator are often forgotten, so I like to use this space for ingredients that have a longer shelf life and that I'm more likely to search for when I need them. Just like whole nuts, seeds and grains, flours made from these ingredients also last longer and stay fresher when refrigerated. Beyond delicious taste and texture, baking with whole grain, nut and seed flours can also improve the health potential of your favorite baked goods. The increase in mono-unsaturated fats and soluble fiber may reduce the risk of developing cardiovascular disease and diabetes mellitus, according to the American Journal of Clinical Nutrition.

Tip #8: Use Small Bowls for Grab-and-Go Handfuls

I have found that whether just getting home from the market or nearing the end of the week and needing to use up remaining produce before it goes bad, preparing a few small bowls of washed and sliced fruits and vegetables encourages me to swipe a handful everytime I hit the refrigerator, which adds up to significant fiber and phytonutrient intake throughout the day, which may help improve longevity and reduce the risk of various diseases, according to the Journal of Biological Sciences. Small bowls also work great for storing berries, grapes, kumquats and small roots that might otherwise get buried in the crisper drawer, like garlic, ginger and turmeric.

Tip #9: Keep a Variety of Garnishes on Hand

Nuts, seeds, cacao nibs, bee pollen, matcha powder and dried fruit store better in the refrigerator and add a huge boost of nutritional value to any meal or snack. I keep mine right at the top shelf, so that I always remember to add a little sprinkle to my food. If you have room for it, start to move yours out of the pantry and into clear glass jars to help keep them organized and visible. You can label and date the jars, if you are concerned about losing track.

How to Organize Your Refrigerator for Better Health

Related To:

Shop This Look

Healthy Eating Is as Close as a Refrigerator Makeover

Tip #1: Improve Visibility

Tip #2: Create a Dedicated Leftovers Section

Tip #3: Keep Healthiest Options Front and Center

Tip #4: Prepare Snack Trays

Tip #5: Store Fresh Herbs Properly for Longer Shelf Life

Tip #6: Give Leafy Greens a Cold Soak

Tip #7: Store Flour and Grain Behind Perishables

Tip #8: Use Small Bowls for Grab-and-Go Handfuls

Tip #9: Keep a Variety of Garnishes on Hand

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