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The most important considerations to stay healthy.

  • Meal plan your week, and stick to it.
  • Do online ordering and pickup. You don’t allow yourself the opportunity to walk by and purchase all those add on snacks and unhealthy options.
  • Avoid pre-packaged foods as much as possible.
  • If you do go, stick the outside perimeter of the store as much as possible. Why? That is generally where the fresh foods, frozen foods, dairy, and meats are at. No pre-packaged foods with unhealthy additives.
  • Learn to read labels. Watch the sodium, sugar and other unhealthy things that are added.
  • Don’t go to the grocery store when you are hungry – ever.
  • If you buy canned meat, choose the ones in water – not oils, and if you can, no added salt.
  • When you buy frozen anything, purchase the items with no added ingredients – as much as possible.
  • Look for whole grain as the first ingredient in breads and such.

An example of a healthy grocery list. (not a complete list – but an example)

  • Fruits: apples, blueberries, clementines, grapefruits, and avocados
  • Non-starchy vegetables: broccoli, asparagus, onions, spinach, peppers, and zucchini
  • Starchy vegetables: sweet potatoes, baby red potatoes, and butternut squash
  • Beans and grains: chickpeas, brown rice, black beans, and quinoa
  • Proteins: eggs, canned salmon, skin-on chicken breast, and pea protein powder
  • Frozen foods: frozen mixed berries and frozen kale
  • Nuts and seeds: roasted almonds, pumpkin seeds, and natural peanut butter
  • Dairy and nondairy substitutes: cashew milk, coconut milk, feta cheese, and full fat Greek yogurt
  • Condiments: olives, sun-dried tomatoes, salad dressing, olive oil, pesto, and salsa
  • Drinks: unsweetened coconut water and sparkling water
  • Miscellaneous: ground coffee, dried fruit, dark chocolate, banana plantain chips, and shredded unsweetened coconut

Items to keep in your pantry for cooking with.

  • Nuts, seeds, and nut butter: pistachios, cashews, almonds, and natural almond butter. Keep in mind that some types of natural nut butters need to be refrigerated after opening. Nuts and nut-based flours should ideally be kept in the freezer long term to keep them fresh.
  • Oils: olive oil, coconut oil, and avocado oil
  • Grains: quinoa, brown rice, oats, buckwheat, and brown rice pasta
  • Unsweetened dried fruit: dried mango, raisins, dates, and dried cherries
  • Spices: garlic powder, turmeric, curry powder, cumin, paprika, and cinnamon
  • Canned and dried beans: black beans, chickpeas, and lentils
  • Canned tuna and salmon: canned tuna and salmon
  • Baking goods and sweeteners: baking powder, baking soda, honey, maple syrup, vanilla extract, cocoa powder, and flour blends. For long-term storage, keep flour in the freezer.
  • Shelf-stable milk substitutes: coconut milk, oat milk, and Elmhurst cashew milk
  • Sauces, dressings, and condiments: unsweetened marinara sauce, a healthy salad dressing and mayo, olives, sun-dried tomatoes, apple cider vinegar, balsamic vinegar, and hot sauce
  • Snack foods: banana plantain chips, trail mix, tortilla chips, and chocolate-covered almonds
  • Long-lasting produce: sweet potatoes, potatoes, onions, butternut squash, and garlic
  • Miscellaneous: unsweetened dried coconut, dark chocolate chips, pea protein powder, coffee, chicken and vegetable broth, and coconut water

Items to keep in your freezer.

  • Protein sources: chicken, ground turkey, chicken sausages, and wild-caught salmon
  • Frozen fruits and veggies: cherries, berries, mango, spinach, edamame, broccoli, peas, and riced cauliflower
  • Bread: Ezekiel bread and sourdough
  • Nuts, flours, and grain-free flours: for long-term storage, store flour, nuts, and nut-based flour in the freezer

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