Part 4: Create a Helpful Environment

Once foods are right in front of you, it is harder to make a choice based on what your body needs. Instead, you are likely to choose foods based on these factors:

•  If you can see it

•  Color

•  How fresh you think it is

•  What you think it tastes like

•  If you’ve thought about the food earlier or the reward you will get from having the food

Tips for a Weight-Friendly Fridge

•  Store chopped veggies and fruits on the middle shelf at eye-level. Use clear glass or plastic containers.

•  Put less-healthy leftovers in the crisper or behind healthier options. Store healthy leftovers in clear containers or with clear plastic wrap.

•  Avoid washing fruit (especially berries) until you are ready to eat (moisture invites mold).

•  Wrap cake, pizza, and other less healthy leftovers in aluminum foil or use solid-colored containers.

•  Use the produce drawer to hide sweets and less-healthy foods.

•  Put washed grapes or cherry tomatoes in a colander.  Put this on a plate to allow liquid to drain.

•  Keep hard-boiled eggs, string cheese, grilled turkey burger patties, and non-fat or Greek yogurts in front for easy,  high-protein snacks.

•  Keep all un-opened sodas and sugar-sweetened drinks out of the fridge. Out of sight, out of mind!

Plan Your Refrigerator Layout

Plan where you are going to place healthy foods. Plan, too, where you are going to place less healthy foods. Use specific examples of foods you already have or that you plan to buy.