Metabolic Health

7 healthy foods your fridge must always have

Kamala Somasundaram

August 11, 2023

When hunger pangs strike in the afternoon or at midnight, you find yourself ferociously foraging in the fridge for something to eat. Make sure your refrigerator is always stocked with these 7 healthy foods to ensure that you don’t mess up your diet.


Packed with health benefits, eggs are among the most nutritious foods on the planet. Apart from all the other nutrients, they contain Choline, an important nutrient that we don’t get enough of. Eat them boiled, poached, scrambled or in a curry, no fridge can do without eggs.

Calories 78, 1 large boiled egg


Be it a fruit yogurt or our good old dahi, this wonder food contains power-boosting protein and bone-building calcium. This summer superfood is rich in probiotics, and is just what the doctor ordered for an Indian summer

Calories 100, ¾ cup


Going nuts aren’t always bad! Especially when the nuts are almonds. Almonds are rich in healthy fats, fibre, protein, magnesium and vitamin E and can lower blood sugar and cholesterol levels along with reducing blood pressure. They can also reduce hunger and enhance weight loss.

Calories 7, 1 kernel


Be it soy, non-fat, almond, toned or regular, you can never go wrong with a carton of milk stored in your fridge. This dairy product is not only a rich source of calcium, but it can also lower the risk of cardiovascular disease and aid in weight loss. Whip up a steaming hot chocolate or a smoothie

Calories 150, 1 cup of whole milk


 An apple a day can definitely keep the doctor away. High in fibre and vitamin C, and they are low in calories and have zero fat or cholesterol. Regular consumption may reduce the risk of cancer, cardiovascular disease, and diabetes. Eat as it, turn into a fruit salad or enjoy a quick crumble.

Calories 50, medium size


A staple in Indian kitchens, paneer is loaded with nutrients. Loaded with protein and calcium, cottage cheese keeps hunger pangs at bay, strengthens teeth and bones and helps burn fatter. Saute it, make a dip or make your own kind of sandwich.

Calories 82.5, 28 gm


Whether life gives your lemons or not, make sure you buy and stock a bunch in the fridge. Lemons are a winner when it comes to digestion, cleansing and purifying your body. Rich in vitamin C, they are ideal to perk up boring food, be it moong dal, a salad or a soup. And of course, there’s lemonade!

Calories 29, 100 gm (6 lemons)

About the Author

Kamala has a Master’s degree in Food & Nutrition, and more than ten years of experience in the hospital and fitness industry. She has also completed a year’s tenure as a lecturer at Gold’s Gym Fitness Institute. Her expertise lies in Maternal & Child Health, Weight Management, Diabetes Management, Sports Nutrition, Diet Planning & General Health. She has been a part of Health Talks in over 15 MNCs in and around Bangalore. Kamala’s goal has always been to motivate her clients through their fitness journey and help them achieve their long-awaited health goals.

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