6 healthy foods for your fridge

Spring and its accompanying ritual, spring-cleaning, marks that perfect time of year to make a fresh start. This year, instead of simply bringing order to your bedroom closets and other storage spaces, why not peek into your fridge and decide which items could use a makeover? Put your refrigerator at the top of your cleaning list and take note of healthier items you can grab the next time you're at the grocery store.

1. Almond butter vs. peanut butter
Almond butter is a great alternative to the run-of-the-mill peanut butter that you're used to slathering on your toast. Although peanut butter is a good source of protein, it is also filled with hydrogenated oils and sugar. Almond butter is a much better choice because it contains no added ingredients or preservatives. Almond butter is simply made of almonds, crushed up and smoothed into a delicious spread. Almond butter is a good source of protein; it's packed with monounsaturated fats, which are good for the heart, and helps to control blood sugar. It can be found in the health food section of most grocery stores.

2. Soy milk vs. milk
Are you tired of trying to get your daily dose of calcium from all of the dairy products that are stocked at your local grocery store? Does the lactose in milk upset your stomach? Maybe it's time you tried some of the terrific organic soy milks that are available today. Soy milk is a tasty alternative to cow's milk and provides the body with an abundance of health benefits. Fortified organic soy beverages not only deliver a good source of calcium, but they also help protect against heart disease and some cancers, and help alleviate symptoms associated with menopause. Soy milk is extremely low in cholesterol and saturated fat, and is a perfect snack anytime whether it's poured on top of a bowl of berries, added to your next latte or gulped down on its own. Any way you have it, a glass a day is good for you.

3. Ezekiel bread vs. commercial breads
Although most breads in the baked goods aisle may contain more fibre than they used to, many are still made with unnecessary sugars and preservatives. These preservatives help to keep the breads fresher longer but are difficult for your body to process. Perhaps only a couple of aisles away, there's a much better option: Ezekiel breads are made from sprouted grains, which are richer in protein, vitamins and fibre than most commercial brands. The protein and carbohydrate content in sprouted grains are easily digested, and are packed full of essential nutrients. Food for Life makes a tasty sesame and cinnamon raisin Ezekiel bread that can be found in the health food freezer sections of many Loblaws, Fortino's, Whole Foods Market or health food stores. Just take a slice out as desired, pop it in the toaster and say goodbye to no-carb diets.

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4. Pumpkin seed oil vs. margarine
What can you put on your steamed veggies for some added flavour? Many dressings are full of preservatives and several margarines also contain many additives and extra salt. Why not switch to something that takes your health and your taste buds into consideration? Pumpkin seed oil adds a decadent flavour to any dish, whether it's a stir-fry, salads or plain steamed veggies. Pumpkin seed oil has to stay in the fridge to retain all of its beneficial properties, and could be poured on top of dishes after cooking as heat can also destroy its wonderful powers. Pumpkin seed oil is packed full of both omega-3 and omega-6 essential fatty acids and delivers a good dose of zinc, vitamin E and vitamin A to any dish.

5. Juice vs. smoothies
Juice keeps us from becoming dehydrated, it provides us with vitamins and it gives us energy. All of these claims are true, however many juices on the market are very high in sugar and low in fibre. If you've been buying those that are made with 100 per cent real fruit juice, then you're on the right path, but you're still lacking the fibre that will improve your overall health. Next time you're in the produce aisle, fill your cart with frozen berries, fresh fruits, organic yoghurt and some clean water. Throw them all into a blender when you get home and you'll have a drink that's much higher in fibre, calcium, protein and nutrients to keep you going all day long.

6. Omega-3 eggs vs. regular eggs
They taste and look the same as the eggs you usually buy, but omega-3 eggs provide the body with far more health benefits. Since these eggs are fortified with omega-3 fatty acids, they also deliver the valuable properties of essential fatty acids such as heart disease prevention, inflammation reduction and healthier nails, skin and hair. Next time you wake up on a Sunday with brunch in mind, reach for the omega-3 branded carton.

With a refrigerator full of nutritious items, it's easy to fuel up on foods that contribute to your well-being. When you're ready for your next trip to the grocery store, remember to keep your kitchen stocked with items that'll keep your healthy-eating plans intact. Your body will thank you for it.