Here’s What you’ll Find on My (mostly) Healthy Grocery List
Produce
Avocados
I don’t have to sing the praises of the avocado, the fruit star of the past decade. I like to spread them on toast and use them to make guacamole. Avocados are full of heart-healthy monounsaturated fat and the detoxifying glutathione. Most importantly, though, they taste incredible.
Baby tomatoes
My husband buys these in large quantities and eats them as a snack. This didn’t appeal to me for years until I tried it and realized they’re kind of salty and tasty when eaten by themselves. I sometimes use baby tomatoes in place of regular tomatoes when I make guacamole, and of course they can also be added to salads (if you’re into that sort of thing). Tomatoes are chock full of vitamin C and other antioxidants.
Bananas
Bananas are a common ingredient in my smoothies and are great on toast with nut butter. If you’re craving something sweet but are trying to minimize your refined sugar intake, they are considered to have a low glycemic index. Most people think of potassium when they consider bananas’ nutritional benefits, but they’re also quite high in vitamin B6, which supports the nervous system and helps produce serotonin. Interestingly, they’re also considered a prebiotic, meaning they help increase healthy gut bacteria.
Bell peppers
I most commonly cut them up and eat them fresh with hummus, but they’re also good sauteed with onions, in fajitas, in soups and stews. While citrus fruits often get all the credit for their vitamin C content, bell peppers appear to be underrated in terms of their nutritional value, as WHFoods indicates that a serving has over 150% of your recommended vitamin C intake per day.
Berries
I recommend buying organic berries because conventional berries tend to be heavily sprayed with pesticides, and you don’t peel the pesticide-covered skin off of berries as you might with other fruits. You can buy fresh or frozen, as freezing berries doesn’t reduce their nutritional value. I usually add frozen berries to smoothies, and eat raw berries with a sprinkle of stevia. Nearly all edible berries have incredible health benefits and a low glycemic index, so adding any type of berries to your diet is a health win.
Brussels sprouts
My mom raised me to believe that Brussels sprouts were disgusting, but she’d only ever eaten them boiled, which essentially sucks the life out of them and renders them tasteless balls of mush. Brussels sprouts are delicious and crunchy when roasted alone or with sweet potatoes, with olive oil, garlic and sea salt. I like them because they’re easy to prepare, and they’re considered to be cancer-protective, which you can read more about here.
garlic
If it were socially acceptable, I would eat entire heads of raw garlic. But it’s not, so I add garlic to entrees, soups, and guacamole. Some promoters of healthy eating have suggested that only colorful foods have sufficient nutritional value, which does a disservice to vegetables full of anti-inflammatory and detoxifying sulfur compounds, like garlic and onions. Don’t overlook the health value of garlic—it’s great for your cardiovascular system.
onions
Onions are similar to garlic in that most of my favorite recipes call for them, and they have wonderful anti-inflammatory properties. They’re great in soup, salads, entrees, tacos, omelettes, the aforementioned guacamole…a wonderfully versatile vegetable.
spinach or kale
I’m not a girl who eats salads every day, because salads are generally a huge bore, and I would rather die five years earlier than spend my whole life eating leaves. On the rare occasion when I do make a salad, I make a damn good one with bacon, toasted nuts, and...you know, flavor. That said, humans evolved to eat greens pretty regularly, so it’s kind of something you have to do, and kale and spinach are some of the most nutrient-rich greens out there. I add mine to smoothies—bananas mask the taste well. Greens are another item you’ll want to buy organic if you can.
sweet potatoes
Along with avocados, sweet potatoes are one of those foods that taste as good as they are good for you, as they’re packed with fiber and vitamin A. You can roast them with brussel sprouts, mash them, add them to veggie tacos, or bake them and serve them with grass-fed butter & cinnamon. They’re nearly as versatile as regular potatoes.
Grains
Grains are villified by some low-carbers, but I tried hardcore low-carb diets in college, became unnecessarily skinny and hated my life. Also, it’s just hard for most people with jobs to prepare strictly vegetable- and meat-based meals for every day of the week. Grains are affordable, have a longer shelf life than fresh produce, are often easy to prepare, and do contain important nutrients if they haven’t been highly processed. That said, I have an intolerance to gluten, so I choose grains that are gluten-free. Here are my go-tos:
Gluten-free whole grain bread
I love my carbs in the morning with coffee, so I’ll often prepare simple toast with grass-fed butter or nut butter.
rice
Brown rice is the gold standard due to its lower glycemic index than other types of rice, but I also like to experiment with different types of rice, including Basmati and Arborio rice. I’ll mix rice with black beans and spices, serve it plain as a side to a protein, or occasionally whip up a vegetable-rich risotto with arborio rice.
soft corn tortillas
Not a health food, but corn tortillas can easily pull an otherwise healthy meal together. Think steak and veggie fajitas, fish tacos, black bean and sweet potato tacos—the possibilities for tacos are endless and you can’t make them happen without great tortillas. If you can find relatively fresh tortillas from a local business, that’s the ideal way to go.
Cooking staples
I already have a pantry full of cooking spices with a long shelf life, but here are a few cooking staples I stock up on on a regular basis:
Sea salt
I’m a salt diva and like to use Pink Himalayan Sea Salt or any other salt with a rich color, which I interpret as a sign that it still retains its natural minerals. I avoid table salt due to the level with which it is chemically processed. Note that table salt contains added iodine, a necessary nutrient, while sea salt typically does not.
organic broths
Broth is a key ingredient in soups, stews, rice dishes, and other yummy foods, so I try to keep various types of broth in my pantry at all times. I prefer organic broths, but regular broths are probably not terribly different in terms of their nutritional value.
Extra virgin olive oil
You’ve probably heard about the protective phytonutrients in olive oil already, and that extra virgin is the best type of olive oil. I’ve seen mixed information about cooking with olive oil; some say you shouldn’t as its delicate structure makes it prone to oxidative damage during cooking, and that you should instead cook with sturdier fats like grass-fed butter or coconut oil. I can’t advise here, I can only say that I do cook with olive oil when I roast vegetables, saute foods, and that I use it generously in salad dressings, pasta, on toasted bread, and sometimes even on brown rice with a little garlic and sea salt.
Black or pinto beans
Beans are another one of those foods that are as delicious as they are good for you. They’re rich in vitamins and minerals like folate and molybdenum, they’re a good vegetarian source of protein, and they have a lot of fiber, which keeps you full longer and aids with digestion and blood sugar control. I buy beans in BPA-free cans, and mix black beans with rice or add them to vegetarian tacos. If I’m cooking Mexican food I heat up refried pinto beans as a side, and sometimes I even eat them on their own as a snack. Fat-free refried pinto beans are not as unhealthy as they sound, they’re just mashed beans with salt (read the can to be sure there aren’t any unnecessary additives). Beans are also a great addition to chili, one of my favorite healthy comfort foods.
stevia
Stevia, agave and honey are generally the only sweeteners I use unless I’m baking something, and even when I bake I try to substitute some of these sweeteners for refined sugar. Of these three natural sweeteners, stevia is the only zero-calorie one. I like the Truvia brand due to its similarity in texture to sugar crystals, and because it doesn’t have the aftertaste of other stevia brands.
Dairy
I’ve found that a diet lower in dairy keeps me lean, but I recognize that dairy is an easy source of protein and calcium. Plus, it’s delicious. Some forms of dairy that I regularly keep on hand are:
Grass-fed butter
You do need fat in your diet, and butter from grass-fed cows contains more omega-3 fatty acids than “regular” butter. Most Americans don’t get enough omega-3s in their diet, which (among other problems) is detrimental to their brain and joint health. Butter probably isn’t the best source of omega-3s, but it does contain other necessary nutrients like vitamin A. So as long as it’s eaten in moderation, grass-fed butter doesn’t have to be a health villain. I like butter on gluten-free whole grain toast, and I sometimes cook with it as it is considered to be a more stable fat than olive oil.
Full-fat Greek yogurt
I prefer plain, full-fat Greek yogurt over regular yogurt because Greek yogurt tends to be higher in protein and lower in sugar. And while old-school diets demonized fat, meals that contain fat help slow down the conversion of carbs to sugar in your bloodstream. Like other types of yogurt, it also contains probiotics that aid in digestion. Greek yogurt is a fantastic addition to smoothies and great when paired with fruit for breakfast.
Meat And other protein
My diet isn’t high in meat, but I recognize that humans evolved eating meat and nutrients like B12 are hard to obtain in sufficient quantities on a vegetarian diet. I’ve found that a diet high in fruits and vegetables with moderate amounts of protein, including some animal protein, works best for me.
Grass-fed beef
The way cows are conventionally treated in the U.S.—fattened with grains and injected with antibiotics and hormones—isn’t particularly good for the cows or us, but it benefits the beef industry by allowing them to maximize the production of beef. When left to their own devices, cows naturally graze on grass. Beef from grass-fed cows has significantly more omega-3 fatty acids, anti-inflammatory fats in which many Americans are deficient. All types of beef are also great sources of iron. I buy grass-fed ground beef and use it in chili, tacos, or pasta dishes.
Organic chicken breast
I prefer to buy chicken labeled organic by the USDA, which means it is raised on organic feed, without antibiotics. As you’re probably already aware, chicken breast is versatile; my favorite foods to use it in include soups, tacos, and Italian recipes.
Eggs
Eggs can be prepared in so many ways, and they’re high in protein, b-vitamins, and (depending on the type of egg) omega-3 fats. I don’t get scared off by claims that eggs will raise my cholesterol, as I’ve been an avid egg-eater for years and have never had cholesterol levels that even bordered on high. A sedentary lifestyle and diet of processed foods will kill you faster than an omelette. There are many kinds of eggs nowadays, so check out Dr. Mercola’s guide to choosing the healthiest eggs. I scramble them, add them to breakfast tacos, cook and bake with them, make deviled eggs and egg salad.
Pea protein powder
Because my diet doesn’t contain a ton of meat and I do best with a moderate amount of protein, I love to add protein powder to smoothies. My absolute favorite protein powder is Vega Protein & Greens, which is a base of pea and brown rice protein mixed with green vegetable powders. Unlike other forms of protein, this kind doesn’t cause any bloating or digestive issues for me. It comes in a few different flavors and tastes great.
Snacks
I’m a grazer and attempt to avoid “hanger” at all costs, so I try to keep mostly healthy snacks on hand. The easiest way to avoid eating junk food is not to buy it and have the temptation sitting in your house. Here are some of my favorite snacks:
Dark chocolate - You’ve heard that dark chocolate is a source of antioxidants and minerals, and contains less sugar than milk chocolate. There are so many high-quality options available at specialty grocery stores, so I like to try different brands.
Dried fruit - Dentists would not likely approve of this snack, as it’s easy for the sugars to get stuck in your teeth, but I’m a fan of dried cranberries, pineapples, figs, cherries, and the superfood goji berries. Dried fruit cures a sugar craving while also delivering nutrients in a way that pre-packaged desserts will not. Look for options without added sugar if possible, be aware of the overall sugar content, eat in small quantities, and brush your teeth!
Nuts - Every type of nut comes with its own healthy nutrients, typically including fiber, protein, omega-3 fats, b-vitamins, and various minerals. I’ve found peanuts to be a little inflammatory (they give me pimples) but I don’t get the same reaction from almonds, cashews, or walnuts. Snack on them on their own, add them to smoothies, bake them with seasoning, or add them to homemade trail mix.
Nut butter - I buy high-quality almond or peanut butter—not the kind with added sugar or trans fats, which are terrible for you. Nut butter is great in smoothies, on toast, and paired with bananas, carrots or celery.
Hummus - Hummus tastes delicious with vegetables or crackers, and is a good source of protein and fiber. As it is essentially ground chickpeas, it also contains an impressive array of micronutrients. Be sure to check the label and look for a brand that doesn’t have a ton of unnecessary preservatives and additives. My favorite hummus is a simple store brand with few ingredients.
Blue Diamond Nut Thins - Not a health food, but these addictive gluten-free crackers are made from mostly natural ingredients. They’re great when I have a salt craving between meals.
Mission tortilla chips - Also not a health food, but I pair these gluten-free corn chips with guacamole, hummus, or Clint’s delicious salsa, which are packed with nutrients.
Beverages
Green tea - While evidence that green tea prevents cancer in humans is still inconclusive, it has mounted to the extent that the National Cancer Institute has a whole page dedicated to tea. I drink a TON of tea because I’m perpetually cold, even in Texas, and I try to keep plenty of green tea on hand because I know I’m doing something good for myself when I drink it.
Decaf coffee - As great as tea is, nothing beats the taste of coffee first thing in the morning. Unfortunately, I’m sensitive to caffeine (what most people would consider a normal amount of daily coffee gives me heart palpitations and insomnia), so I prefer decaf. My absolute favorite brand is Bones coffee, which is made in small batches, has a bunch of delicious flavors, and I’m a fan of their super cool illustrated packaging.
Red wine - On average I have a glass of wine with dinner about every other day. The jury is out on whether wine’s health benefits outweigh its risks, but let’s be honest, most of us aren’t drinking it for the health benefits. Apothic Crush is my current favorite red blend. Be warned that alcohol can negatively affect your sleep, which is crucial to your health.
Coconut milk - I’m not convinced that commercial milk is all that great for me, so I add Silk unsweetened coconut milk to my coffee in the morning, to smoothies, and I substitute it for milk in anything I bake. It’s the creamiest non-dairy milk I’ve tried.
LaCroix - When water gets boring, I reach for LaCroix like a good millennial. It has the flavor without any added sugar, and carbonated water also helps me feel full longer than regular water.
If you’re looking to eat healthier, I hope you can borrow from my mostly healthy grocery list the next time you visit the store. Happy shopping!
