This story has been updated since it was originally published to include additional items
You know what they say: You are what you eat. This is an especially important saying to remember when you’re trying to lose weight. And while it’s always crucial to make healthy decisions when you’re ordering at a restaurant, nutrition starts at home. That means you should always make sure your kitchen is stocked with nutritious foods that can help you stay on track with your weight loss goals. That includes your pantry, your snack cabinets, and, of course, your fridge.
To discover some of the best foods you should always have in your fridge while you navigate your weight loss journey, we spoke to nutritionist Lisa Richards, creator of The Candida Diet; Trista Best, Dietitian for Balance One Supplements; and certified holistic health and wellness coach Ali Fiorella. They told us that in addition to fresh fruits and veggies, Greek yogurt, hummus, boiled eggs, fermented foods, and kombucha are always good to have on hand. Read on to learn about the benefits of stocking your refrigerator with these ingredients!
1. Fresh fruits and vegetables
It's probably no surprise to hear that fruits and vegetables are some of the best foods you can keep your fridge stocked with as you navigate your weight loss journey. First and foremost, Richards says you should prioritize fresh, whole produce.
"Vegetables are low in calories and high in fiber, making them an ideal choice for weight loss," she tells us, recommending leafy greens, broccoli, carrots, bell peppers, and cucumbers in particular. On the fresh fruit front, she says you should "keep a variety of fruits on hand, such as apples, berries, grapes, and citrus fruits." Noted!
2. Greek yogurt
In addition to produce, there are plenty of healthy snack options to have on hand. Richards says that Greek yogurt is one nutritious, tasty option to eat at any time of day. "Greek yogurt is a high-protein, low-fat dairy product that can be a great addition to your weight loss plan," she notes. One of the biggest benefits of this yogurt is that it's packed with probiotics. Richards explains that this means it can support gut health and improve digestion, both of which can aid your weight loss goals. It also pairs great with all that fruit!
3. Hummus
Looking for something to dip your veggies in? Richards says hummus is one healthy choice to keep in your fridge. This Mediterranean dip is made from chickpeas and tahini (and a whole range of other ingredients can add some variety to the taste!). Not only is this a match made in flavor heaven, but it also makes for a high-fiber, protein-packed snack that can bring you one step closer to your weight loss goals. Whether you buy it at the store or make it at home, you can dip vegetables in it, spread it on a sandwich, or even add it to salads for an extra bit of satiating protein.
4. Boiled eggs
When it comes to high-protein, satiating foods, it doesn't get much better than eggs. That's why Best recommends keeping some boiled eggs in your fridge. "They are a good source of high-quality protein, which can help you feel full and satisfied for longer periods, reducing the urge to snack on unhealthy foods," she says. "This can also help to prevent muscle loss during weight loss." Incredible! Overall, eggs are low-calorie and nutrient-packed, which is perfect for anyone looking to lose weight. Luckily, they're also super quick and easy to prepare, so it's not hard to keep your supply stocked in your fridge.
5. Fermented foods like sauerkraut
A healthy gut is a key component of weight loss, and one of the best ways to nourish your gut is by adding fermented foods to your diet. Richards recommends keeping sauerkraut, in particular, stocked in your fridge to aid digestion and promote a slimmer waistline. She praises the power of probiotics: "These live microorganisms, including Lactobacillus bacteria, promote a healthy balance of gut flora, aiding digestion and nutrient absorption." Additionally, she notes, "Probiotics in sauerkraut may also help strengthen the immune system and mitigate inflammation. Sauerkraut contains fiber, vitamins, and minerals that support overall digestive wellness. Its high concentration of bioactive compounds contributes to antioxidant and anti-inflammatory effects. Incorporating sauerkraut into a balanced diet can enhance gut microbiota diversity, fostering a resilient and thriving digestive system." Perfect!
6. Kombucha
Speaking of fermented foods... how about a fermented beverage? Kombucha is a fermented tea. It's a probiotic-rich, delicious drink that makes a perfect healthy alternative to sugary soda. Fiorella tells us that this beverage is "loaded with probiotics (good bacteria) and antioxidants, which make it great for gut health, the immune system, and promoting overall health." All of this can help you shed those unwanted pounds—and it tastes great! Just make sure to pay attention to the nutrition label and avoid any kombucha that's too high in sugar, as this can do more harm than good.
