The 4 Foods That Should ALWAYS Be In Your Fridge

Sep 17, 2019

Dr. Ashley Margeson

Dr. Ashley Margeson



Healthy eating is a fantastic way to get the vitamins and minerals your body needs. We all know it’s important to eat healthy, but did you know that healthy eating isn’t just about protein, fats, carbohydrates and fibre? That’s right… healthy eating is more than counting macros. When I talk about healthy eating with my patients in my practice, it always comes down to colour. The more colours on your plate (and the more vibrant the colours) the higher likelihood those foods are filled with good nutrients. 

With that in mind, here are the 4 foods that I truly believe should always be in your fridge (or your freezer!)




This humble vegetable is one of my favourites because of it’s versatility with cooking, nutrient density and fibre content. Fibre is very important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote a healthy digestive tract. Cauliflower also happens to be a good source of antioxidants which have multiple anti-cancer effects and reduce your risk of heart disease. 

When it comes to cooking cauliflower, please… for the love of everything; don’t boil it. To bring out the flavour dynamics of this vegetable it’s best roasted and tossed with your favourite herbs and spices. 




Eggs are, if you didn’t already know, among the most nutrient dense foods on the planet. Any of my patients will tell you that I’m all about stocking your fridge with foods that are the best “bang for your buck” if you will. And eggs meet every one of those requirements. Stocked with healthy fats, important cholesterol and protein; this food will make sure that you not only get full, you stay full. 

Best cooked with the yolk whole (no scrambled or omelettes made with the yolks!) to avoid oxidizing the cholesterol. Keep your heart disease risk low by keeping your yolk whole! 




My favourite foods to buy frozen, bottles or fresh for the few weeks they are in season. The colourful nature of berries lends them to be rich in antioxidants, which prevents cell damage from free radicals. Like anything to do with healthy eating, consistency is key. That weird fruit that costs $8.00 a slice that you can only afford to eat once in a blue moon isn’t going to make much difference on your health outcomes; but that colourful berry you can eat everyday really will. The richer the colour (think jewel tones), the better the antioxidant status, and the more health benefits these foods offer. 

Best picked fresh in season… but out of season I reach for frozen berries from costco and pureed blueberries from Healthy Berries Ltd (their Superfruit Puree is a staple in our fridge). This means I can get my consistent antioxidant fix, without paying $100.00 a pint for the fresh berries. 


Dark Leafy Greens 


Kale, spinach, swiss chard, bok choy and romaine lettuce. The dark leafy greens are probably already a staple in your fridge, and with good reason! These vegetables are filled with fibre, vitamins C and k and a number of other nutrients. But watch out! If you’re prone to arthritis, these foods might not be the best choice as they can be high in oxalates, which can make pain perception from arthritis worse. 

These dark leafy greens are best prepared as an addition to other vegetables. I love them as the green addition to a salad (but not the whole thing – that’s boring!), in a green smoothie or just tossed in a stirfry. Don’t forget to massage that kale though… there’s nothing worse than chewing a food for 5 minutes only to have it end up in the same position it went in your mouth as.



This article was sponsored in part by Healthy Berries Ltd Superfruit Puree! I’m so glad that they reached out to me to do some writing for them, but I’ve loved their product for years. I value your readership, so that’s why I only work with companies I can truly stand behind. And this local, family business is just that.  

Start Your Best Health, Today

Contact us to schedule a complimentary consultation

9 + 14 =

Pin It on Pinterest