11 Foods Your Fridge Shouldn't Be Without

Where's the first place you go when you have the urge for something to eat? Most likely it's the refrigerator. When you open the door are you faced with the temptation of leftover pizza and chicken wings? Want to build a defensive wall of healthy foods to help resist the urge to snack on something you'll regret later? Here are 11 foods your fridge should always have. They are the "no excuses to eat junk food" foods you can depend on to ensure you stick to a healthy diet.

Glass container of tap water: It's a lot cheaper than bottled water from a store. Use it to quench your thirst anytime. Water tastes better ice-cold from the fridge and could help you resist that urge to reach for a soda. A glass container is less apt to impart off flavors to the water.

It's a well-proven trick to drink first, when you think you're hungry. It will temporarily fill you help, will give you time to resist the temptation, and may prove it was just thirst after all.

Fresh orange juice: Packed with vitamin C, and now often fortified with calcium, it’s a refreshing wake-up drink that ensures a healthy does of immune-boosting vitamin C as well as other disease-preventing phytochemicals.

Eggs: One of nature's most nutritious, original ”fast foods,” eggs are an instant protein-packed breakfast item, or they can easily be transformed into a gourmet dinner treat as an omelet with lots of fresh vegetables and low-fat cheese tucked inside. Keep a few organic hard-boiled eggs on hand for a ready-to-grab, nutrient-dense food.

Skim or low-fat milk: Here's protein and calcium with little or no fat and a great balance of carbs to protein. It's the perfect after-workout refueler. Also pour it over a late-night snack of high-fiber cereal with fruit (instead of the chips and beer). You could also substitute low-fat soy milk for cow's milk.

Nonfat or low-fat plain yogurt: It's a most versatile food, indispensable for making fruit smoothies, putting on top of fresh fruit and granola, or as a substitute for higher-fat sour cream on your baked potato or taco. You can use it instead of salad dressing or sour cream to make dips. Strain it through cheesecloth to make a yummy low-fat substitute for cream cheese.

Plain yogurt is also a proven immune system booster. Eating 6 ounces every day may lessen your chance of colds and flu. Not only that, yogurt is a good source of more than 10 nutrients including calcium, phosphorus, riboflavin, iodine, pantothenic acid, zinc, potassium, protein, molybdenum and vitamin B12. Buying it plain allows you to sweeten to your own desires, if you simply can't take it straight. Look for labels touting live and active cultures, which have beneficial bacteria that aid the digestive system.

Fresh greens: One of the quickest, easiest dinner meals is a salad. It all starts with a bed of healthy, dark green leafy goods, such as spinach or mescaline. Top with some chickpeas or tuna (keep cans in the cupboard), a small sprinkling of parmesan cheese and salad dressing, and whatever other fresh veggies, fruits, leftover meats or cheeses you can harvest from the fridge.

Lemons: Lemon juice is ubiquitous in recipes. Perk up a glass of ice water with a fresh slice, squeeze on fresh fish before cooking or use lemon juice as a low-fat salad dressing.

Carrots: Carrots are a ‘root’ vegetable, and can stay fresh and yummy in the bottom of your vegetable bin for a couple of months. Pull them out for a healthier alternative to chips for dipping, to grate on top of a salad or shred for your sandwich when the lettuce has long ago turned brown.

Whole-wheat wraps: They’ll keep better than whole wheat bread in the bread drawer. Full of fiber and whole grain goodness, use them to wrap up just about anything, especially if it has to be ‘to-go’. Particularly good are leftover grilled meats or scrambled eggs.

Nuts: Nuts keep best cold, to prevent oxidation of their oils. Nuts are an excellent source of omega-3 fatty acids, and are a proven heart healthy addition to a daily diet when eaten instead of (not in addition to) high fat meats or dairy. A handful of walnuts or almonds is a satisfying snack, or good for adding crunch and nutrition to cereals, salads, and even pasta dishes.

Natural peanut butter: It will keep best in the fridge. Pull out a little ahead of time to give it time to soften and become more spreadable. Use instead of butter to spread on morning whole grain toast for more protein and healthier fat. Mix it with a little soy sauce and sesame oil to top hot, whole-wheat noodles for a quick, savory lunch or dinner. Peanut butter is the ubiquitous, perennial go-to food when all other options fail to please. Keep that box of whole-wheat organic crackers in the cupboard to help prevent eating the peanut butter by the spoonful. The calories can add up to quickly otherwise.

What do you cook with all these great ingredients? Check the Recipe Finder.

More: Get helpful advice from the message boards -- try Ask the Nutritionist, Fitness and Health, The Latest Diets and Workouts and many others.