Food doesn't have to come in shelf-stable packages to be convenient. And in five short weeks, we're going to transform you into a fresh-food aficionado. Soon enough, you'll be planning meals-and foraging snacks-from the healthy ingredients stashed in your fridge. It's that simple. We'll take it in steps, offering up a new focus each week.

This Week's Focus: Stock Your Fridge with Fresh Foods

What does a healthy fridge hold? Here's a quick list to get you started:

Plenty of fruits and vegetables. Go for whatever seasonal picks look most delicious, aiming to assemble a mix that includes one in every color of the rainbow. Don't miss: Fruits and vegetables you should consider buying organic.

Low-fat dairy products for calcium and vitamin D. Not sure what milk to buy? Read our Buyer's Guide to Milk. Personally, I'm a big fan of Greek yogurt. And while you don't want to overdo full-fat cheeses a little low-fat cheddar or even a bit of sharp-flavored cheese like feta is a great choice-you don't need much to add big flavor.

Lean proteins like chicken, tofu, lean beef and fish/seafood. According to nutrition experts you should be eating fish/seafood twice a week. (Check out our Healthy Seafood Guide.) Eggs are another good source of protein. And unless your doctor has advised to you keep a strict cap on cholesterol, go ahead and eat the yolks: they're packed with beneficial nutrients, including lutein and zeaxanthin, antioxidants that help keep eyes healthy.

And… maybe a few squares of some high-quality dark chocolate-one that is 70 percent or more cocoa. Studies show that dark chocolate increases antioxidant levels in the blood and helps lower blood pressure.

For more Keep It Fresh tips and recipes, visit our Keep It Fresh page.