She Strengthens

Optimize Your Health with a Well-Stocked Grocery List

When it comes to maintaining optimal health, a thoughtful approach to grocery shopping can make all the difference. By focusing on whole, nutrient-dense foods and limiting processed items, you can boost your heart and brain function, and even reduce the risk of chronic diseases.

Fresh Produce: The Foundation of a Healthy Diet

• Vegetables: spinach, arugula, kale, broccoli, cauliflower, bell peppers, Brussels sprouts, zucchini, carrots, asparagus, cabbage, cucumbers, celery, onions, garlic, fresh herbs like basil and parsley, potatoes, sweet potatoes, beets, and butternut squash
• Fruits: avocados, fresh berries, apples, oranges, lemons, limes, grapefruit, pomegranate, grapes, bananas, pineapple, cherries, mango, papaya, and star fruit

Dairy, Nondairy, Eggs, and Fermented Foods

• Eggs: preferably pasture-raised
• Dairy: pasture butter, grass-fed full-fat or 2% yogurt, dairy milk, almond milk, or coconut milk (unsweetened, with limited ingredients)
• Fermented foods: sauerkraut, kimchi, and kefir

Meat, Fish, and Vegetarian Proteins

• Meat: whole chicken or skin-on chicken breasts, canned wild-caught salmon, fresh fish fillets like flounder or cod, shellfish like shrimp or crab, ground turkey or grass-fed beef or pork
• Vegetarian proteins: extra-firm tofu or tempeh

Legumes and Grain Products

• Legumes: canned beans like garbanzo beans, black beans, or kidney beans, canned or dried lentils
• Grains: quinoa, amaranth, brown rice, teff, farro, buckwheat, barley, and millet, rolled or steel-cut oats, corn tortillas made with minimal ingredients

Freezer Staples

• Frozen greens like spinach and kale, frozen chopped veggies like broccoli and cauliflower, edamame, frozen fruits like berries, cherries, cubed mango, and pomegranate seeds
• Frozen proteins: skin-on chicken breast, ground turkey, wild-caught fish and shellfish

Pantry Staples

• Fats and oils: olive oil, avocado oil, ghee or grass-fed butter, coconut oil, tahini, unsweetened coconut flakes, and coconut butter
• Nuts and nut butters: almonds, pumpkin seeds, natural peanut butter, almond butter, sunflower seeds, chia seeds, walnuts, pistachios, hemp seeds, and ground flaxseed
• Condiments: apple cider vinegar, balsamic vinegar, honey, hot sauce, pure maple syrup, tamari, soy sauce, or coconut aminos, nutritional yeast, salsa, mustard, vanilla extract, salt, and pepper
• Spices: turmeric, ginger, cinnamon, sage, red pepper flakes, garlic powder, nutmeg, saffron, paprika, curry powder, and chili powder
• Canned goods: full-fat coconut milk, sardines, crushed tomatoes, pumpkin puree, no-sugar-added marinara sauce
• Miscellaneous: chicken broth, baking powder, baking soda, cacao and cacao nibs, sun-dried tomatoes

Beverages

• Tea bags (green and black), herbal teas like peppermint, hibiscus, and ginger, sparkling water, coffee

Snack Foods

• Dark chocolate, unsweetened dried fruits like raisins, figs, mango, or apple rings, grass-fed, nitrite- and sugar-free meat or turkey sticks or jerky, pickles, olives

Tips for Shopping at the Grocery Store

• Shop whole foods whenever possible, focusing on fresh produce, meats, dairy, and eggs.
• Choose pasture-raised, organic eggs, meat, and poultry, as well as wild-caught fish.
• Spend a little extra on organic produce, especially for berries, grapes, apples, and greens.
• Shop the perimeter of the grocery store first, filling your cart with fresh produce and whole foods.
• Know which fruits and vegetables are in season and opt for those first.
• Consider visiting local farms to shop for in-season produce.

By following these guidelines, you can create a well-stocked pantry and fridge that will support your overall health and well-being. Happy shopping!