When most people hear “spring cleaning,” they picture their overstuffed closets and messy garages, but what about the kitchen? Before you pull out your mop and bucket, think about your refrigerator and pantry. Spring cleaning usually means getting rid of the junk that we don’t need; there is a lot of junk (junk food) in our kitchen that our bodies don’t need either. 

Check out some easy and healthy items you should always keep handy in your refrigerator, freezer, and pantry:


  • Fruits
  • Vegetables
  • Ready-to-Go Snacks (cut fruits, cut vegetables, individual servings of yogurt, cheese sticks)
  • Healthier Condiments (mustard, hot sauce, oil and vinegar based dressings)
  • Hummus


  • Frozen Fruit
  • Frozen Vegetables
  • Salmon
  • Chicken
  • Shrimp
  • Ground Lean Meat (Chicken, Turkey, Beef)
  • Lean Beef


  • Canned Vegetables
  • Canned Salmon or Tuna
  • Nuts
  • Legumes (dried or canned)
  • Whole Grains
  • Low Sodium Stock

Want a great, healthy snack? Mix Greek yogurt, cucumber, lemon, garlic, and dill for a quick tzatziki sauce that’s perfect for dipping veggies or as a dressing for a delicious Greek salad.

For a quick and healthy dinner, put chicken breasts and vegetables (such as broccoli, zucchini, green beans, or sweet potatoes) on a sheet pan, toss with olive oil, garlic salt, and pepper and bake until the chicken is cooked through. Serve with a green salad and tzatziki sauce for a delicious and healthy meal any day of the week.

Cleaning up your kitchen and ditching the processed foods mean you’ll be less likely to binge on unhealthy meals and snacks. It’s the first step to making a lifestyle change that your heart will be happy with. For more information and tips on clean eating and living a healthier lifestyle, visit your local Health Promotion Office.