9 step fridge make-over to help your body

How’s the inside of your fridge looking? Crammed so full that contents that you have to unload and rearrange items to get to the back of the fridge? Sagging door shelves filled with barely touched jars of special ingredients that are probably way past their use-by-date? Fruit and vegetable draws with sad wilted produce going slimy on the bottom?


Okay, you’re possibly not going to admit to the world that your fridge is this bad but at times many fridges get out of control and so need a good make-over.


Click through here to discover a fridge make-over that will help your body.

What you store in your fridge may also be an insight into your health.


Set aside 30 minutes to complete this fridge make-over. Leave the freezer alone. You can do that another day!


What will you need?


1.   Ruthless attitude

2.   Esky and freezer bricks if it’s hot weather

3.   Magnifying glass to read the fine-print on labels

4.   Clear table and kitchen workbench

5.   Clean-up gear (cloth, garbage bags)

6.   Thick marker pens and notepad


How to do it?


1.   Place the entire contents of your fridge onto one side of the kitchen bench or table.

2.   Check the use-by dates on all products. Throw all expired products away.

3.   Look on opened packets and jars for a “use within ..... days of opening” message. If you don’t know when you opened them and you can’t tell by the date whether they’ve expired, throw them away. If you do know when you opened them and they’ve still got some life left then write your own use-by-date onto the container using a marker pen.

4.   Throw any leftover meals that are more than 3 days old or are of unknown age into the garbage or compost bin.

5.   Sort ‘surviving’ foods into product categories along the lines you’d find them at the supermarket. The goal is to group foods logically to suit the way you think and cook. The grouping below may not suit you but they’re a good starting place.

a.   Dairy products: yoghurt, cheeses, custard

b.   Flavouring agents and spreads: jam, pesto, sauces, bottled herbs

c.   Cooked meats: deli meats, leftover cooked meat, opened cans fish

d.   Uncooked (raw) meat, chicken, fish

e.   Pet food

6.   Pull out the fruit and vegetables from the crisper draws. Dead and slimy goes into the compost bin. Slightly wilted or not quite perfect is for today’s soup, meal or fruit salad. Wash out the crisper drawers and dry them well before returning edible produce back to them.

7.   Clean down all shelves and wipe dry.

8.   Arrange your mini-supermarket back into your fridge in the same logical way you grouped them. If you have many of the one item, then put the pack with the longest life towards the back of the shelf and line up the other packs in front of it with the opened pack at the very front.

9.   Place raw and uncooked meats, fish, chicken on the lowest shelf on an extra drip tray to catch any blood or other juices that leak from wrappers. The blood and juices could contaminate other foods that you don’t need to cook and in turn this could lead to food poisoning


If you have any doubt about the item’s value for your health you could shoot EasyDietSwaps an email. If you know in your heart of hearts that it’s not wise to have the item sitting in the fridge for your health then throw it out. Be ruthless.


To keep the fridge tidy and efficient, avoid buying more than you need. Use a fridge list to keep track of what you’ve got and what you need to replenish. It’s much more efficient to do shopping from a list and it’s easier to confidently whip up a quick meal when you know what ingredients you have at hand.


Take a make-over challenge  - send in your fridge’s before and after photos.


What else do you do to keep your fridge healthy and organised?