16 Super Foods For Your Healthy Grocery List
Make better food choices with a mobile friendly grocery list
As you know, a healthy diet begins at the supermarket. Unfortunately, it’s easy to get lost in the “super marketing”… yeah I went there. 😏
That’s why you need a simple guide to navigate the grocery gauntlet. So you can make better food choices and have a healthier body.
The healthy grocery list includes:
16 super healthy foods
Healthy tips & what to watch for
Plus a free mobile friendly grocery list
It’s important to note that this is not intended to be a complete grocery list. Nor is it a prescribed diet. Instead, this is a list of foods that make up a generally healthy diet.
With that out of the way, let’s look at the 16 foods on the healthy grocery list.
First on the list is produce. For one it’s the first thing you see when you walk in the grocery store. But the produce section is the best place to find healthy foods.
1. Leafy Greens
These vegetables are some of the most nutrient-dense foods available. Such as romaine lettuce, spinach, and kale. On top of that, they have very few calories. So you can eat as much as you like!
2. Mixed Veggies
In addition to greens, it’s good to add different colored vegetables. For instance, carrots, peppers, and broccoli (also green, but still very nutritious). That way you get a variety of vitamins and minerals in your diet.
Health TipHeat, light, and oxygen break down vitamins during transportation and storage. But freezing delays this process, so if you can’t buy local, buy frozen.
Avocados are a rich source of healthy fats. In addition, they’re high in fiber, which means they’re low in net carbs. For that reason, avocados are great for weight loss.
Potatoes are relatively high in carbs but contain loads of vitamins and minerals. Especially, sweet potatoes which are lower in calories and carbs than white potatoes. In addition, sweet potatoes contain a lot more vitamin A.
Raw nuts and seeds are a good source of healthy fats and protein. Especially almonds, walnuts, pepitas, and sunflower seeds. But you should limit salted and flavored varieties to keep sodium down.
If you have a sweet tooth, berries are a good healthy alternative. In addition, dark varieties like blueberries are high in antioxidants.
The natural sugars also make berries perfect for post-workout smoothies.
Meat contains all the essential amino acids needed for muscle growth. And it’s a good source of nutrients that are hard to get from other foods. Such as B12, iron, and zinc.
Chicken is protein packed, low fat, cheap, and easy to cook. While chicken breasts contain the most protein, thighs and drumsticks are more flavorful due to higher fat content. Which you choose depends on your meal plan macros.
Health TipWatch out for phrases in the fine print like “sodium solution”. That means food processors add weight by injecting salt water! As a result, they make more money. While you get less protein and more sodium.
Fish is an excellent source of vitamins and healthy omega-3. However, it can be hard to know which to choose. Wild caught does not necessarily mean healthier or more sustainable. So check with resources like the Seafood Watch Program before buying.
Similar to chicken, turkey is high in protein. And ground turkey is a good substitute for ground beef. But keep an eye on total fat.
Red meat is a perfect source of muscle building branched chain amino acids. However, grain fed cows produce meat high in omega-6, which is harmful to our health. So if you can afford it, choose grass-fed beef which is higher in healthy omega-3.
Next up is the refrigerator section. This is a good place to find alternative sources of protein.
Eggs are another good source of protein. Also, the yolks contain a variety of nutrients so don’t toss them all away. On the negative side, it’s almost impossible to find healthy eggs amidst all the “carton jargon”… I’m on a roll today. 😉
Health TipTerms like “vegetarian fed” sound progressive, but chickens are supposed to eat bugs! And “cage free” doesn’t mean the chickens roam around outside. Instead, look for pasture raised, where chickens forage for their natural diet.
12. Greek Yogurt
Greek yogurt is a versatile health food and is high in protein. But make sure to look for the low sugar variety. I recommend getting plain Greek yogurt and mixing in your favorite protein powder for flavor.
Health TipMost adults are lactose intolerant because we lose certain stomach enzymes as we get older. Consequently, consuming dairy causes bloating and stomach issues. Whereas, Greek yogurt contains less harmful lactose than other dairy.
Finally, it’s time to venture into the center of the grocery store. In general, this is where junk food lives. But there are some healthy options if you know what to look for.
13. Coconut/Olive Oil
The healthy fats in coconut oil and extra virgin olive oil are an essential part of a balanced diet. You can use them as cooking oils or just to add flavor to any meal.
In addition, you can use olive oil to make your own healthy salad dressings.
The question always arises… brown or white? Brown rice is a whole grain. As a result, it contains more nutrients and digests slower. However, it can also cause digestive issues.
On the other hand, white rice contains fewer nutrients but it’s more readily digested. Also, fast digesting carbs are a good thing after your workout. For that reason, I usually recommend white rice.
Canned tuna is a quick and easy source of protein. If you’re concerned about calories, choose tuna in water over tuna in oil.
Another benefit of tuna is that you can use it in a variety of ways. Such as sandwiches or salads.
As with brown rice, whole grains are not always as healthy as they’re made out to be. So use oats and grains in moderation in your diet. And, when you do, opt for the least processed versions.