If Instagram reflected real life, you’d see more wrinkles and cellulite than flat abs, more couch-sitting and TV-watching than party-attending and more refrigerators with leftover lasagna and beer than fresh produce. But Instagram is Instagram and so, just like perfect bodies and perfect lives, pictures of perfectly healthy refrigerators abound. In fact, there’s even a hashtag #fridgegoals for gorgeous, color-coordinated refrigerators stocked with enough fruits and vegetables to feed a small village. No sticks of butter, slices of cake or half-drunk bottles of wine to see here!
That’s problematic because, while healthy #fridgegoals are meant to be inspirational, they can instead set unrealistic expectations and cause us to feel worse about ourselves. These idealized fridge photos set an impossible standard that none of us will ever meet. (My fridge, for one, won’t look like those tagged with #fridgegoals in a million years.) Not to mention, a meticulously-arranged refrigerator is not a prerequisite for nourishing, balanced meals.
[See: 6 People You Need to Stop Following on Instagram.]
To show more realistic #fridgegoals, I asked 10 registered dietitian nutritionists to take candid photos of their fridges, and to explain what foods were inside and why. Think it’s all kale and kombucha? Think again. Turns out, their fridges include everything from hummus and almond butter to carrot cake and craft beer, along with some staples (we’re looking at you, eggs and yogurt!). Here’s a closer peek:
Sara Haas, registered dietitian, author and chef at sarahaasrdn.com
— Hummus. This household staple makes a flavorful topper for sandwiches, salads, toasts, you name it! I also love to use it as a salad dressing by thinning it with water or lemon juice.
— Tahini. This sesame seed-based condiment is a great base for salad dressings or a topping for veggies, fish or chicken.
— Eggs. These are super convenient and add protein boost to any meal or snack. I eat them on toast, add them to my salads, turn them into egg salad and use them in baking.
— Lemons and limes. A squeeze of fresh citrus is the perfect “finisher” for almost any dish; it adds a touch of acid to everything from potatoes to fish.
— Yeast. I always keep a big jar in the fridge for bread or pizza dough making. This week, I’m using it to make English muffins, which are simple to make and taste way better than the store-bought variety.
— Yogurt. I generally keep the plain version on hand because it’s so versatile. I’ll eat it on its own for a snack or use it as a topper for tacos in place of sour cream.
Kathleen Meehan, registered dietitian at KathleenMeehanRD.com
— Maple syrup. Growing up in Vermont, I’m very particular with maple syrup — it’s got to be from a sugar house. I use it for pancakes and waffles, and also to sweeten my oatmeal each morning.
— Tortillas. Quesadillas are one of my favorite simple weeknight meals. I top tortillas with cheese, black beans or leftover chicken and serve them with salsa, avocado and plain Greek yogurt.
— Carrots. I keep carrots on hand in little baggies or containers that I can easily grab for a snack at home or bring on the go.
— Yogurt. I mix yogurt with fruit, granola and flaxseed for a high-protein snack that gives me hours of energy.
— Homemade and store-bought salad dressing. I like to make my own salad dressing, but I keep a backup store-bought version for nights when I don’t feel like it.
— Butter. I alternate between using butter, olive oil and avocado oil. There’s nothing like butter on sauteed green beans or with freshly made mashed potatoes!
Gisela Bouvier, registered dietitian nutritionist and owner of BNutritionandWellness.com
— White and purple cauliflower. I went to my local farmers market yesterday, so my fridge is stocked with fresh veggies. I add white cauliflower to smoothies and will roast the purple cauliflower as a simple side dish.
— Leftovers. Right now, I have some leftovers from the hot bar and salad bar at Whole Foods, where I picked up lunch.
— Almond butter. I always keep almond butter on hand and spread it on toast, rice cakes or even eat it with carrots. My toddler loves it too.
— Tofu. I recently discovered extra-firm, vacuum-sealed (not-in-water) tofu. I am primarily plant-based and tofu is a simple way to add protein to a meal. I bake it in the oven or saute it for a more crispy consistency.
— Hummus. I have both savory and sweet hummus in my fridge right now. My go-to breakfast is two slices of toast, one topped with savory hummus, hemp seeds and veggies, and the other with a sweet dessert hummus and granola.
— Leafy greens. My go-to lunch includes throwing any leftovers from the fridge on top of a bed of greens.
Hannah Turnbull, registered dietitian and group exercise instructor of HealthyHanny.com
— Cow’s milk and almond milk. Some days I want a creamier coffee made with cow’s milk, and other days I like using vanilla almond milk for a hint of sweetness.
— Eggs. Arguably the most versatile food, eggs will always be a fridge favorite. You can eat them for any meal of the day; my favorite way is in pancakes!
— Asparagus. I buy whatever produce is in season or on sale; this week, that was asparagus. I store it in a little water, which helps it stay fresh.
— Wella Bars. I’m constantly trying new bars, and right now it’s Wella Bars. They have a nice texture and flavor without the chalky protein taste found in many bars.
— Beer. I love supporting local breweries and trying new flavors of beer, so there’s always a rotating supply in my fridge.
— Peppers and onions. These are my go-to veggies for a quick stir-fry or taco dinner.
Samantha Osterhaus, registered dietitian and blogger at LiveMindfullyWell.com
— Sumo mandarins and clementines. I like to buy fruit when it is in season, so I’m all about the winter citrus right now. It’s usually on sale at the grocery store and is perfectly ripe. I toss the mandarins or clementines in my lunch or grab one for a quick snack.
— Green beans. Bagged green beans were “buy one, get one free” at the grocery store this week, so I stocked up. I’ll use them as a side dish, mixed in a casserole or as part of a quick and easy stir-fry for dinner.
— Yogurt. Yogurt is my favorite on-the-go breakfast. It takes no time to prepare and provides some protein to keep me full for hours. I usually pair it with a slice of toast, almonds or granola.
— Chocolate milk. I use this as a post-workout recovery drink. It’s cheaper than most protein powders or drinks, and the carbohydrate-to-protein ratio is perfect for me after a long run or soccer game.
— Carrot cake. I usually buy some sort of dessert to enjoy each week, and this piece of carrot cake was calling my name from the pastry case.
— Cold brew coffee. I always keep pre-made cold brew coffee on hand for when I’m in a rush and don’t have time to make a pot.
[See: Unusual Uses for Greek Yogurt.]
Mandi Knowles, registered dietitian nutritionist at The Craft Beer Dietitian
— Brussels sprouts. Every week I roast them with bacon and eat them as a side dish at dinner or as part of my lunch. I usually top them with shredded cheese and blue cheese dressing.
— Whole milk. This is always on hand for my kids to enjoy with their morning cereal.
— Half a bottle of rose wine. A babysitter miscommunication turned what was supposed to be a night out with friends into a night at home on the couch with wine and a movie.
— Flour tortilla shells. My kids love making quesadillas on our panini press for lunch. We also use these for our weekly taco night.
— Kerrygold butter. This rich and delicious grass-fed butter is the only kind I use.
— Craft beer. My husband and I are craft beer lovers, to the point where we have a separate fridge just for our beer.
Kate Wilson McGowan, registered dietitian nutritionist in New York City
— Spinach. It’s a perfect base for my morning smoothie or green juice, and my family loves it sauteed with olive oil and garlic for dinner.
— Ground beef or turkey. My 9-month-old son — a total carnivore — looks forward to meat at every meal.
— Raspberries. I love fresh berries to start or the end the day.
— Cottage cheese. It’s full of protein, low in sugar and so easy to add to other foods to turn a snack into a meal. I mix it with sauteed kale, farro and butternut squash for a simple meatless Monday dinner.
— Red chard. Every week I try to grab a food I don’t normally eat. This week, it’s red chard, which I found absolutely beautiful when exploring the produce area yesterday.
Denine Marie, Barcelona-based registered dietitian nutritionist of Healthy Out Of Habit
— Sun-dried tomatoes and capers. I use these to add flavor to pasta, grain bowls and salads.
— Nuts and seeds. I store raw, unsalted hazelnuts, walnuts, almonds and Brazil nuts in glass jars in my fridge to keep on hand for snacks, smoothies and toppings for salads.
— Eggs. Living in the Mediterranean, we often eat eggs for dinner. I use them in things like Spanish tortillas, quiches and frittatas.
— Yogurt. I buy plain full-fat yogurt in the large tub, which I use for recipes, sauces, breakfast parfaits or drizzled with honey and nuts as a simple dessert.
— Salad dressing. I make my own dressing by mixing three parts olive oil to one part vinegar, plus a dash of mustard and some dried herbs.
— Parmesan and goat cheese. I use these cheeses to add a touch of flavor to any meal.
Kelly Jones, registered dietitian and sports nutrition consultant at Kelly Jones Nutrition
— Yogurt. I have a dairy allergy, but always keep a nut or soy-based yogurt on hand to have as a snack with berries, granola and honey.
— Sushi. I often buy sushi from the prepared section at Whole Foods for nights when the last thing I feel like doing is cooking dinner.
— Leftovers. I often have leftovers for lunch during the week. Today there is some leftover flatbread pizza and leftover buckwheat pancake batter.
— Eggs. If I have less than six eggs in my fridge, I start to panic. They are such an easy and nutritious protein source for any meal and even as a snack.
— Premade cookie dough. This is great to have around if I’m craving a spoonful of cookie dough or want to make just a couple of cookies.
[See: 10 Healthy Meals You Can Make in 10 Minutes.]
Dina R. D’Alessandro, registered dietitian nutritionist and founder of DishWithDina.com
— Pasta. I’m Italian, so I always have pasta on hand. I love tossing the short varieties like cavatappi, farfalle and penne into my salads.
— Hummus. I love to use hummus for a plant-based high-protein snack alongside blue corn tortilla chips or raw peppers and carrots.
— Leafy greens. I’m not a fan of kale, so I usually buy baby spinach, collard greens or Swiss chard. I toss a handful of leafy greens into or onto nearly every meal I make, from smoothies to pizza.
— Fruit. I buy whatever is in season for the freshest flavor, but also keep frozen berries in my freezer year-round to add to my smoothies.
— Mason jar salads. These are a go-to because they’re versatile and easy to customize. I use a base of beans, roasted veggies and leafy greens, and add a grain like pasta or quinoa. I top it with homemade dressing (like tahini-thyme or caraway-chili) to create different flavor profiles.
— Cheese and yogurt. These make for great grab-and-go items to pair with fruit and nuts when I need a quick snack between meals or to keep my energy up during a long day.
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Here’s What 10 Dietitians Really Keep in Their Fridges originally appeared on usnews.com
