Healthy Grocery List: Why It’s Worth It and How To Put It All Together

healthygrocerylist

Why Make a Healthy Grocery List?

Optimum nutrition provides you the best starting point to live your highest potentialThis can lead to better grades, promotions, relationships, and an increase in creativity. It all starts with making a healthy grocery list. 

When you feel good, you do good.

happy

Nutrition and Physical Degeneration by Weston A. Price, DDS is arguably the definitive text in nutrition. Dr. Price decided to travel the world to find and study the healthy eating habits of various cultures since our modern society showed an upward trend in disease and sickness. He observed what wasn’t working so he chose to seek out what was working.

The prologue mentions, “Price found fourteen tribal diets that, although radically different, provided almost complete immunity to tooth decay and resistance to illness…none contained any refined or devitalized foods such as white sugar and flour, canned foods, pasteurized or skimmed milk, and refined and hydrogenated vegetable oils.”

In the foreword to the second edition of the book, Wm. A. Albrecht, PHD states:

Nutritious foods and thereby good physical condition and excellent health with its feeling of well-being that generates fellowship-rather than improper foods, physical degeneration, diseases and human strife- are Dr. Price’s suggestions for us as individuals and as a nation.

Do your meals assist or inhibit your ability to think and move optimally after you’re done eating?

What to avoid when grocery shopping

It can be a challenge to construct a healthy grocery list when 39,500 items, on average, were offered in supermarkets in 2015, according to the Food Marketing Institute.

What not to buy is just as important. Buy as many whole ingredients as possible and avoid processed ingredients, especially those you can’t pronounce. Most are chemicals that provide no real advantage to your health other than a quick, dopamine rush. But the toxic residues left behind from these chemicals can often times make us feel worse than before.

junkfood

Added salt, sugar, and oils are best minimized or eliminated when shopping. An excess of these 3 are the culprit for most diseases including diabetes, obesity, and acne. You can always add your own salt and oil therefore it’s best to buy products without these added in.

In addition, all of those refined vegetable oils found in processed foods disrupt your Omega 6 and 3 balance causing inflammation which is the root of most sickness and disease.

Basic Grocery List

Fruits

fruits

  • Apples
  • Oranges
  • Bananas
  • Blueberries
  • Mangoes
  • Tomatoes
  • Watermelon
  • Lemons (squeeze onto watermelon…next level!)
  • Limes (squeeze into coconut water or homemade guacamole)
  • Avocados

Vegetables

  • Bagged Salads (make your own dressing with olive oil, apple cider vinegar, salt and pepper)
  • Cauliflower
  • Broccoli
  • Carrots
  • Sweet Potatoes
  • Cucumber
  • Celery
  • Bell Peppers
  • Garlic
  • Onions

Grains

If you have IBS, post nasal drip (huge cause of bad breath), irritability, or a skin condition, avoiding gluten would be a great effort in possibly eliminating your symptoms. Below are gluten-free grains with the exception of the Ezekial bread, which is the most nutritious and easily digestible gluten option I’ve found.

Meats/Eggs

Hormone free, lean cuts such as turkey and chicken with the occasional lean beef option. Tempeh, tofu, and seitan (gluten source) can be substituted for vegetarians and vegans.

Dairy

dairy

  • Yogurt (avoid added sugar and flavored options as you will get plenty of sugar from your fruits)
  • Cottage Cheese (thickeners such as carrageenan can cause congestion)
  • Grass-fed, unsalted Butter

Oils

  • Coconut virgin, cold-pressed (pro tip: add baking soda to your extra coconut oil to make your own, very effective deodorant.)
  • Extra Virgin Olive Oil

Frozen Section

  • Vegetable medleys (great for quick heating for stir fries and omelettes)
  • Fruit combination bags (blend into smoothies or snack on)
  • Chicken breasts (hormone free)

Canned Foods

Snacks 

Feel free to print out this healthy grocery list and keep it in your car.

Note: It’s not possible to list every last ingredient or product, so feel free to fill in the gaps with spices and other foods you like. Treat yourself to a few comfort foods or “cheat” day foods. Though the more you start eating for energy instead of stimulation, you’ll be less motivated to eat junk food.

How to put it all together

All those veggies can be quickly prepared using a vegetable steamer then tossed into one big tupperware for the week. Also, grab a blender and toss a bunch of your fruits in for a powerful start to the morning. Coconut water is a great base for smoothies. I also recommend grabbing a crockpot to make several meals worth of food in one go.

If we prioritize our health, then every other area of our life can benefit. Maybe a paradigm shift is in order, where we create an obsession for good health before chasing fortune or success. If you’ve got two extra minutes, check out Dr. Mark Hyman’s article on eliminating brain fog. I think we could all use some help in that department, and the health grocery list above is going to help you get there.

What other items do you put on your healthy grocery list?

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2 thoughts on “Healthy Grocery List: Why It’s Worth It and How To Put It All Together”

  1. I’m kind of confused on the canned food part. You mentioned Dr. Price found that the healthy cultures didn’t eat any canned food. So are those canned foods you listed ok to eat? I always try to avoid canned foods because I heard something about how the lining in the cans can cause kidney problems over time. Although I’ve walked this path before of getting so particular with diet that it’s kind of impossible to find the healthiest possible food in any grocery store unless I’m only eating farmer’s market produce which isn’t too convenient in a busy working life. And I find that if I’m focusing that much on diet perfection, then it’s actually a desperate overcompensation to try to be happy. lol!

    Those brown rice tortillas sound bomb, where can I find those? I like to put those round red radishes on my grocery list. Not everyone enjoys the bitter and sometimes spicy flavor of eating them raw, but I love their alkalizing properties and that crunchy hydration that comes with it. And yes! the epic jerkys! Also a warning to people who buy those raw fruit/seed/nut bars, just make sure there isn’t a worm crawling on it before you eat it, because that’s your chance to set him free.

    1. “And I find that if I’m focusing that much on diet perfection, then it’s actually a desperate overcompensation to try to be happy.”

      I can definitely relate. Ideally, I’d cook the beans fresh and the same with the fish. I think if you’re eating the majority of the foods fresh then a few canned foods with minimal ingredients can serve you. It’s nice to have the convenience of a few canned foods, but you can always opt for fresh ingredients at all times.

      At first I was getting brown rice tortillas from Whole Foods in the refrigerated section. Then I just found them at Trader Joe’s where they keep their regular bread. A few eggs, bell peppers, and breakfast sausage goes great with them!

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