Optimize Your Health with a Well-Stocked Grocery List

Fresh Produce: The Foundation of a Healthy Diet

A well-stocked grocery list starts with a variety of fresh produce. Focus on whole, nutrient-dense foods to boost your heart and brain function and reduce the risk of chronic diseases.

• Vegetables:
  • Leafy greens: spinach, arugula, kale
  • Cruciferous vegetables: broccoli, cauliflower, bell peppers, Brussels sprouts
  • Root vegetables: carrots, asparagus, cabbage, cucumbers, celery, onions, garlic
  • Other vegetables: potatoes, sweet potatoes, beets, butternut squash
  • Fresh herbs: basil, parsley
• Fruits:
  • Berries: avocados, fresh berries
  • Citrus fruits: apples, oranges, lemons, limes, grapefruit
  • Tropical fruits: pomegranate, grapes, bananas, pineapple, cherries, mango, papaya, star fruit

Dairy, Nondairy, Eggs, and Fermented Foods

These foods provide essential nutrients and probiotics for a healthy gut.

• Eggs: preferably pasture-raised
• Dairy:
  • Butter: pasture butter
  • Yogurt: grass-fed full-fat or 2% yogurt
  • Milk: dairy milk, almond milk, or coconut milk (unsweetened, with limited ingredients)
• Fermented foods:
  • Sauerkraut
  • Kimchi
  • Kefir

Meat, Fish, and Vegetarian Proteins

Choose high-quality protein sources for optimal health.

• Meat:
  • Whole chicken or skin-on chicken breasts
  • Canned wild-caught salmon
  • Fresh fish fillets: flounder or cod
  • Shellfish: shrimp or crab
  • Ground turkey or grass-fed beef or pork
• Vegetarian proteins:
  • Extra-firm tofu
  • Tempeh

Legumes and Grain Products

Incorporate legumes and whole grains for fiber, protein, and complex carbohydrates.

• Legumes:
  • Canned beans: garbanzo beans, black beans, or kidney beans
  • Canned or dried lentils
• Grains:
  • Whole grains: quinoa, amaranth, brown rice, teff, farro, buckwheat, barley, millet
  • Oats: rolled or steel-cut
  • Corn tortillas made with minimal ingredients

Freezer Staples

Stock your freezer with frozen fruits, vegetables, and proteins for convenient meal prep.

• Frozen greens: spinach, kale
• Frozen chopped veggies: broccoli, cauliflower
• Edamame
• Frozen fruits: berries, cherries, cubed mango, pomegranate seeds
• Frozen proteins:
  • Skin-on chicken breast
  • Ground turkey
  • Wild-caught fish and shellfish

Pantry Staples

Keep these pantry staples on hand for healthy cooking and baking.

• 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
  • 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
  • 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

Stay hydrated with these healthy beverage options.

• Tea bags: green and black
• Herbal teas: peppermint, hibiscus, ginger
• Sparkling water
• Coffee

Snack Foods

Choose healthy snack options to curb cravings and support overall health.

• Dark chocolate
• Unsweetened dried fruits: raisins, figs, mango, apple rings
• Grass-fed, nitrite- and sugar-free meat or turkey sticks or jerky
• Pickles
• Olives

Tips for Shopping at the Grocery Store

Follow these guidelines to create a well-stocked pantry and fridge that supports your overall health and well-being.

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