Healthy Grocery Shopping List to Reduce Harmful Chemicals and Toxins

nutrition

How to Shop Healthy and Shop the Grocery Store Perimeter

Eating and shopping "healthy can be quite confusing, challenging and overwhelming, given all of the "experts" out there doling out advice.

Let your own intuition be your guide and run everything by a few simple concepts:

Is it logical? Does it make sense to me?

Is it grown and raised in nature? As "part of a plant in the ground" vs "in a plant (building)", was it once "alive?"

Can I read, understand and pronounce the ingredients? Can I buy each ingredient in the store to use in my own kitchen?

A Few Simple Shopping Rules:

Avoid shopping when you are hungry, or hangry!

Shop the Perimeter, which is typically Produce, Meat, Dairy/Eggs and AVOID the Bakery

Buy foods as close to their natural state as possible

It is far more cost effective to buy organic, quality foods to cook at home than Restaurants, UberEats, Postmates, etc.

Buy as few processed, packaged foods as possible.

Follow the 5 Ingredient Rule as much as possible.

Have fun converting your favorite snack and junk foods to healthy alternative. For example, I replaced highly processed corn tortilla chips with fresh sweet potato chips, cut from the potato and cooked in my air fryer, served with home made Guacamole

Beware of Deceptive marketing and Greenwashing -  the act or practice of making a product seem to be more environmentally friendly or less environmentally damaging than it really is.

Buy Organic as much as possible.

Healthy Grocery Shopping List:

Dairy

Milk - Regular, Almond, Coconut, Oat or your choice

Butter - grass-fed, such as Kerrygold

Cheeses of choice - parmesan, mozzarella, Feta Cheese, Gruyere cheese, Cheddar, etc

Plain Yogurt - Goat, Coconut, Greek

 

Vegetables

Artichokes

Asparagus

Broccoli

Bok choy

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cilantro

Cucumber

Eggplant

Fennel

Fresh herbs (basil, rosemary, thyme, parsley, chives, etc)

Green Beans

Green chilis and other chilis (poblano, Anaheim)

Lettuce Greens, arugula, beet greens, kale, chard, collards, mustard greens, spinach, leafy greens

Leeks

Mushrooms - all varieties

Onions - yellow, red or sweet

Red, Green, Yellow, Orange Peppers

Radishes

Sprouts

Sweet Potatoes

Tomatoes

Zucchini

Fruit

 

Apples

Apricots

Bananas

Berries - blackberries, strawberries, blueberries, raspberries

Cherries

Grapes

Mango

Kiwi

Avocado

Lemon, Limes, oranges, nectarines

Melons

Peaches

Pineapple

Pears

 

Proteins/Meats/Fish

 

Grass Fed Beef

Bacon

Bison

Organic and Pasture Raised Chicken

Chorizo

Ham

Lamb

Sweet Italian Sausage

Spicy (hot) Italian Sausage

Tilapia, Wild Caught

Tuna

Turkey

Anchovies

Cod

Crab

Lobster

Mahi Mahi (pole caught, not farmed)

Mussels

Oysters

Pacific Halibut (wild caught)

Salmon, (wild caught)

Sardines

Scallops

Sea Bass

Shrimp

Sole

Whitefish

 

 

Nuts/Seeds/Butters

 

Almonds

Brazil Nuts

Macadamia Nuts

Pecans

Walnuts

Pistachios

Cashews

Peanuts

Chia Seeds

Flaxseeds

Hemp hearts/seeds
Sesame Seeds

Pumpkin Seeds

Almond butter

Macadamia Nut Butter

Walnut Butter

 

Dry Goods

 

Black Beans

Chickpeas/Garbanzo Beans

Lentils

Navy Beans

Pinto Beans

Sun dried tomatoes

Kalmata olives

Protein or Gluten Free Pasta

Cacao Powder

Sweeteners such as Stevia or Swerve, Erythritol, Honey, Monk Fruit, Coconut sugar, date syrup, Maple Syrup, Molasses (used sparingly)

Dijon mustard

Fresh or jar minced garlic

dried cranberries and other fruits (used sparingly)

Vegetable or Chicken Broth (or easily make yourself)

Protein Powder

Coconut Flakes

 

Alternative Flours

 

Almond Flour

Cassava

Coconut Flour

Tapioca - perfect for gravy!!

Teff

Bobs Red Mill Alternative Flours

 

Healthy Fats/Oils

 

Olive, Avocado, Walnut, Coconut Oil

Butter (see dairy)

Cocoa Butter

Grass fed Ghee

Coconut Cream

Coconut Milk

Flaxseed Oil

MCT Oil

 

 

 

 

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