Spring is with us and while winter may have lulled us into a comfort food laden sense of security, the new season calls for a health overhaul.

If you want to improve your diet in time for the warmer months, the best place to start is your fridge.

Take a look inside your frosty friend. Are its shelves laden with virtuous goodies or is it a hiding place for processed foods and sneaky sugar-laden snacks?

Restocking and reorganising your fridge can yield major benefits. For instance, a 2011 study by New York’s Cornell University showed that you’re more likely to reach for healthy food if it’s in your line of sight.

So roll up your sleeves and take control, to get bikini ready and more importantly, improve your wellbeing with rainbow, nutritional and natural goodness.

  1. Place healthy foods such as probiotic natural yoghurt, cottage cheese, fish and eggs on an eye-level shelf. This way you’ll be more likely to make a meal from scratch next time you’re feeling hungry.
  2. Perishable items like grapes and berries should be rinsed just prior to eating and not before, or they’ll go off quicker.
  3. Aim for a rainbow of colours to ensure that your diet is full of the maximum number of antioxidants. Dark purple, blue and green fruit and veggies are nutritional powerhouses.
  4. A fridge free of treats is no fun but stick to everything in moderation! Keep goodies like chocolate out of sight so they aren’t too tempting.
  5. Rid your drinks shelf of sugary fruit juices and fizzy options. Always keep a topped-up water filter jug in your fridge and liven up plain H2O with slices of lemon, strawberries and cucumber.
  6. Stock a selection of antioxidant-rich herbs to liven up dishes. Parsley keeps your kidneys healthy, peppermint is a great digestive aid and rosemary is a fabulous memory booster.
  7. Remove fruit and vegetables from their packaging. This will put a stop to any nasties that might leach out from the plastic and will extend their shelf life.
  8. Veggies should be stored in the bottom drawers so they can retain their moisture. Make sure you always have plenty of salad staples like capsicum, tomatoes and lettuce for a healthy lunch, and load up on dark green, leafy veg like kale and swiss chard.
  9. Stock up on regular semi-skimmed milk and dairy-free options like almond and coconut. These have a long shelf life so you don’t need to consume them all at once.