Fridge Essentials:

You may not want to or need to purchase ALL of the below ingredients, but here you will find a comprehensive list of foods to keep on hand for a healthy and more vibrant life. Mix it up. Some of the ingredients – especially the produce, may vary from week to week depending on your work, travel, and social schedule as well as your family’s preferences.

Fresh Produce. An essential to healthier living is to eat more fruits and vegetables. A few staples include: lettuce, onions, red and green bell peppers, cucumbers, celery, tomatoes, carrots, spinach, mushrooms, lemons, apples, oranges, and berries.

Quick produce alternatives. If you never seem to get around to washing, cutting, and eating the fresh produce you purchase, then start filling your basket with healthy “fast food.” Pre-cut and pre-washed fruits and vegetables and cut varieties are now available. A few of those convenience produce items include: cherry tomatoes, pre-sliced carrots, baby carrots, pre-rinsed lettuce, pre-sliced mushrooms, steam in the bag vegetables such as broccoli, snow peas, sugar snap peas, and California Blend…just to name a few.

  • Additional foods to stock the fridge with:
  • Eggs
  • Liquid egg whites
  • Greek yogurt. Greek yogurt can be an excellent, high protein, low calorie alternative to sour cream.
  • Milk (if you are sensitive to milk or dairy, then use almond, rice, or soy milk)
  • Reduced fat cheese
  • Cottage cheese
  • Wholly Guacamole 100 calorie packs
  • Laughing Cow light cheese spread
  • Organic butter (unsalted)
  • Light whipped butter such as Brummel and Brown Yogurt Butter Spread.
  • Turkey or center cut bacon. For a healthier alternative buy nitrate free.
  • Tofu Shiritaki Noodles
  • Salad dressings such as: Walden Farms Balsamic Vinaigrette (or other salad dressings of choice), Annie’s Gingerly Vinaigrette, Buttermilk Ranch Dressing and Annie’s Low Fat Raspberry Vinaigrette
  • 100% Natural Fruit Spread
  • Sabra Hummus and single pack hummus
  • Rotisserie Chicken


By Adrien Paczosa

Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas and the surrounding counties. Adrien is also a Certified Eating Disorders Registered Dietitian(CEDRD). Adrien began her path towards nutrition through her falling down. She has been a dancing since age 2 and in college was a Kilgore College Rangerette. During a practice, she took a fall and broke her foot, and that sparked the ideas of needing a new direction in her life. After graduating in 2003 from the University of Illinois – Chicago with a bachelor of science degree in Human Nutrition, Adrien began her career as a staff dietitian at the hospital in downtown Chicago. She was promoted to the hospital’s Director of Food Service and Nutrition and was responsible for all food preparation as well as patient nutritional care. While working at her clinical job, Adrien maintained her passion for movement by working as a personal trainer and nutrition coach in downtown Chicago. In 2006, Adrien returned to Texas to be close to family, friends, and warmer weather! She opened her private practice, I Live Well Nutritional Therapy in 2007 and has only continued to grown. To date, iLiveWell Nutrition Therapy has multiple locations, contracts with numerous corporations and treatment centers, and currently, five dietitians are employed under iLiveWell. “Creating better access to dietitians!” has been one of the driving forces of Adrien’s company.

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