Especially for those of us who work from home, the refrigerator is a very tempting monster in the kitchen. It's mid-morning and you feel like your breakfast was yesterday. Your tummy is growling and begging to be fed. Or the late night news is on and you just need a little something to hold you over til the morning. It's tempting to grab the sugar-laced stuff, but if you have good, healthy choices in the fridge, then you won't find yourself 5 pounds heaver in three months.

We will be providing you a list of 10 terrific foods to keep in your fridge. Keep these foods and you will always be ready to have a delightful, guilt-free snack.

10. Edamame - snack on steamed edamame which are rich in iron, calcium and other vitamins and minerals. It is a Japanese soybean which has a great nutty flavor. You will find it fresh in the seafood section or in the frozen area already shelled.

9. Cottage Cheese - this delicious snack is loaded with casein, a protein that maintains you feeling full for a longer time of time. On it's own, or combine it with fresh fruit for a little sweetness, or almonds for a great crunch.

8. Peanut Butter - not necessarily in the fridge, but a great, healthy snack. It is packed with healthy monounsaturated fats and folate, a B vitamin. But don't buy the processed kind off the shelf, get the fresh kind in your deli department - they literally put the roasted peanuts through a grinder, no preservatives or additives.

7. Almonds - a handful of uncooked almonds provide a wholesome alternative to oily, crunchy snacks such as potato chips and crackers). Keep them in the fridge to reduce its natural oils from oxidation.

6. Milk - you should always have low-fat or non-fat milk in the fridge. A small glass of milk is very satisfying and one 8 ounce glass per day helps to provide your daily dose of calcium. Much better for you than that scoop of ice cream or frozen yogurt.

5. Eggs - whether you like to whip up a quick scramble or have them hard-boiled - try to keep eggs available. We always have a half dozen hard-boiled eggs in the fridge - remove the yolk and fill it with hummus for a tasty, robust snack.

4. Miso - this might be a surprising item to keep in your fridge, but you'll get tons of use from it. Just mix it with hot water and it dissolves into a yummy soup. Make sure to select a low-sodium kind.

3. Bananas - they are rich in potassium and fiber, key nutrients for your daily living. Always good on their own, but enjoy with peanut butter or in your oatmeal for a more filling snack.

2. Homemade Kale Chips - so easy to do, and a great snack to have around: 1. Preheat oven to 375F; 2. Wash 2 bunches of kale, remove stems, tear into small pieces; 3. Toss with 2 tsp olive oil and spread on baking sheet; 4. Salt lightly; 5. Bake until crisp and slightly golden around edges (10 minutes).

1. Hummus - an easy go to already ready in your deli section. As its popularity increases, so do the varieties. Be smart - don't blend with crackers or chips, love it with sliced veggies or in a hard-boiled egg as described above.

Hope this helps you in maintaining a healthy you! If you found this story helpful, feel free to share with others.

Until next time

Scott & Heidi