Make over your fridge with good things

Let's face it… temptation is much easier to resist if it's not around. Managing weight loss successfully is more than managing eating and activity habits; it also includes managing your environment. So print this list below and post it on your refrigerator and pantry as a visual reminder.

• Eye candy: Always have fresh fruit on hand for a snack: oranges, apples, cherries, berries, and chunks of melon. Fresh fruit is affordable and delicious
• Condiments: Hot sauce, low-sodium soy sauce, and mustards add flavor but not fat
• Make it pickled: Dills, kosher spears, and any pickled vegetable you like
• Pepper it up: Cuisines from Mexican to Italian to Indian use peppers. Try poblanos, serranos, and jalapeños to add spicy heat without the added calories
• Low-fat dairy: Skim milk, egg whites, and fat-free yogurt
• Hold the cheese, please: Dry aged cheeses, like Parmesan, are satisfying—and go a long way. Avoid soft cheeses
• Water: Adding lime or lemon adds more taste. Avoid juices high in sugar
• Soda: If you have to have a soda, make it diet
• Meat/fish: Stock your fridge and freezer with pre-portioned servings of lean pork, beef, skinless chicken breasts, and fish. One serving size shouldn't be bigger than a deck of cards

Prime your pantry

• Canned soups: They're convenient. Just make sure they're low-sodium. And watch portion sizes. Many are often two or more servings
• Canned beans: Low-sodium chickpeas, black beans, white beans, and non-fat, spicy refried beans
• Canned tuna and chicken: Packed in water
• Canned tomatoes: Low-sodium crushed; whole-peeled plum; tomato paste; and ground-peeled
• Grains: Brown rice, wild rice, flax meal, wheat germ, and barley oats. Breads, pastas, and tortillas should be whole-grain
• Cereal: A great option is oatmeal. It's good for you without the sugar. For other cereals, read the label. Avoid highly processed cereals that may be high in fat and sugar
• Basics: Whole-wheat flour, all-purpose flour, baking soda and powder, Kosher and iodized salt. Add some flavor — vanilla, almond, orange, and lemon extracts
• Vinegars: Red, white, rice, and balsamic
• Oils: Dark sesame and extra-virgin olive oil. But use sparingly, a tablespoon of oil usually contains 14 grams of fat
• Spices and dried herbs: Fat-free, and they boost flavor

More alli tools

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