Three Fridge Items to Toss Out for a Healthy Diet

Cleaning fridge

Beginning a healthy diet starts with one of the most essential places in your home – the fridge. Getting rid of the not so healthy products in your fridge can help put you in the right mindset and reduce temptation so you are set up for success.

Courtney, dietitian at the Bariatric & Metabolic Institute (BMI) at Arkansas Heart Hospital, shares items that she suggests bariatric patients, those wanting to lose weight or anyone eating a healthy diet, should toss out.

Liquid Calories

Courtney SutterfieldRemove sugary drinks like soda and juices. Seemingly harmless, these sugary drinks can stop weight loss progress and even make you gain pounds. One can of soda has around 39 grams of sugar, 39 grams of carbs and 150 calories. This means that drinking one soda a day could lead to a pound of weight gain every 13 days.

Unfortunately, juices are in the same category as soda. Although marketed as healthy, they are packed with sugar, calories and carbs that can stall weight loss and can cause insulin resistance, which can lead to conditions such as type 2 diabetes.

If you’re looking for a healthy way to add flavor to your drinks, Courtney suggests adding lemons and limes to your bottled water.

High Carb Condiments

Condiments are sneaky. Items like BBQ sauce, ketchup and salad dressings are tasty for a reason – they contain sugar and preservatives, which can increase body fat and put a kink in your healthy diet. And no one eats only one serving of these condiments. Some BBQ sauces contain 7 grams of sugar and carbs per tablespoon.

If you can’t live without condiments, Courtney suggests opting for sugar free ketchup, BBQ sauce, steak sauce, marinades and dipping sauces. Her favorite is G Hughes BBQ sauce, which contains only 10 calories and no carbs or sugar per 2 tablespoons.

Freezer Foods

Premade, frozen meals are quick, easy and may be marketed as healthy, but unfortunately, they are quick and easy because they are packed with sugars, carbs and preservatives.

If you want convenience, replace frozen meals with frozen vegetables, which retain nutrients, vitamins and minerals, are low-cost and can reduce food waste.


If you’re looking for a safe and effective solution to weight loss and weight-related conditions such as high blood pressure, high cholesterol, type 2 diabetes, sleep apnea and more, our team is ready to chat about your bariatric surgery options. Get started at