7 things a nutritionist always has in the fridge

The Vitl Nutrition Team / 13 Apr 2018

Keeping your fridge topped up with healthy food makes it much easier to stay on track and meet your target intake of fresh fruits and veggies each day. Here are the top 7 things our nutritionists keep in their fridge to stay on top of their game.


1. Plant-based milks

Almond, oat, rice, coconut, cashew, soy, hemp...The list goes on! Plant-based milk has come a long way is a great, healthy alternative to dairy. Be sure to pick ones that are unsweetened, though! Great whizzed up with a sachet of Superblends for a tasty, vitamin-rich breakfast on the go!

2. Fermented foods

Probiotic foods allow you to recolonise your gut with healthful bacteria, which can greatly improve your sense of health and wellbeing. Healthy gut flora helps you absorb nutrients and even contributes nutrients too! Examples of probiotic foods include: kefir (fermented milk), sauerkraut (fermented cabbage), kimchi (Korean fermented cabbage) and kombucha (fermented tea).

3. Eggs

Hailed as one of the most nutrient-dense foods on the planet, eggs contain all of the essential amino acids and provide about 7g of protein per egg for just 77kcals! They’re also packed full of vitamins and minerals and are incredibly versatile - scrambled or an omelette for breakfast, hard boiled as a snack, and a frittata or quiche for dinner - the possibilities are endless! Be sure to go for organic, free-range eggs where you can guarantee the hen has had a good life and has been fed quality foods. These eggs are also more nutrient dense than caged eggs, so worth the extra pennies.

4. Quality protein

Important for building muscle, making nutrients and keeping your blood sugar levels stable. Good quality sources include organic meats (which contain fewer hormones and antibiotics), wild salmon, chickpeas and black beans, and peas.  

5. Quality fats

Once a foe in the world of healthy eating, it's now widely recognised that healthy fats are essential for keeping our cells healthy and keeping us satiated. Avocados and cold-pressed oils are well worth keeping in your fridge as an accompaniment to a wide variety of meals: from avocado toast, sauteed veggies in coconut oil or ghee, to extra virgin olive oil drizzled on soups, salads and roasted veggies.  

6. Fruit

Berries (we prefer blueberries here at VITL for their antioxidant content), apples, pears, oranges, pomegranates, dates, lemons, limes, tomatoes and more - all provide a host of benefits beyond being a treat for your sweet fix. These fruits offer a host of vitamins, minerals and, in some cases, antioxidants to boost your sense of health and wellness. Just make sure you’re keeping your consumption in check as these foods are naturally high in fructose, which is a sugar.  

7. Vegetables

We saved the best for last - there are so many amazing vegetables out there, all packed with a huge amount of vitamins, minerals and co-factors that vital to health. Some of our favourites include: carrots, kale, chard, collard greens, spinach, broccoli, cauliflower, courgettes, peppers, sweet potatoes and aubergines. Remember to heat a lot of different coloured veg to make sure you’re getting the broadest range of nutrients in your diet - literally, eat the rainbow. 

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