Mini-Fridge Makeover

The mini-fridge is an essential appliance for college living. But with limited space, it is crucial to fill it with healthy staples that will provide numerous meals and snacks to fuel those early morning classes and late-night study sessions.

Plan your grocery shopping trip around MyPlate recommendations. Start with fruits and vegetables for quick snacks or meal add-ons — pre-washed and pre-cut vegetables are convenient and fruits of all kinds fit, but be sure to avoid added sugar. Fill the fridge with lean proteins, such as eggs, turkey pepperoni or peanut and other nut butters. Dairy foods including low-fat cheese, milk and yogurt can round out a meal or snack. And pick up healthy whole grains such as whole wheat bread, oats, crackers, tortilla chips, low-fat popcorn and microwavable rice cups.

With a plan and a well-stocked mini-fridge, there is no excuse for not having a healthy meal or snack on hand. The following list from USDA’s choosemyplate.gov will kick-start your grocery list.

10 healthy choices to keep in your dorm mini-fridge

1. Low-fat cheese — eat as a snack or on a sandwich

2. Vegetables — choose a wide variety and pair with a dip like hummus or peanut butter

3. Fruit — fresh, frozen, dried and canned will work but avoid added sugars

4. Water — try water before sugary drinks or add a flavor packet for a new taste

5. Nuts and nut butters — use on a sandwich, as a snack or as a dip for fruits and veggies

6. Eggs — if you’ve got a microwave, then you have a quick and easy breakfast

7. Milk and yogurt — choose fat-free or low-fat milk and yogurt

8. Hummus — this bean spread is perfect as a veggie dip and on sandwiches or crackers

9. Salsa — a great way to add veggies to your day, salsa pairs well with whole-grain chips or tortilla chips

10. Use the Nutrition Facts Panel — helpful for monitoring sugar, fat, calories and serving size

Try this recipe for Chocolate Banana Grahams to help treat that hunger on a study break. It’s an excellent way to satisfy a sweet tooth and get some well needed nutrition.

Chocolate Banana Grahams

Serves 1.

All you need:

1 square graham cracker, broken into two rectangles

1/2 tsp Nutella or other chocolate-hazelnut spread, divided

2 slices banana, about 2 inches long

1/2 tsp sweetened shredded coconut, toasted if desired, divided

All you do:

Nutrition Facts per serving: 71 calories, 2g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 46mg sodium, 13g carbohydrate, 1g fiber, 1g protein.