If you have a hard time buying healthy foods or sticking to a budget, then toss your normal grocery cart contents and include these foods for your grocery list instead. While you don’t necessarily need to buy them all at one time, implement at least 10 each time you go to the store. Build your meals around these foods and you’ll be on your way to a healthy brain, and a naturally slim and strong body for life. All of these foods support metabolism, brain function, your heart, lean muscle mass, blood cells, immunity, hormones and your taste buds! Now put away the Twinkies and use these foods for your grocery list instead!
1. Organic Greek Yogurt or Kefir
High in calcium, lean protein, probiotics, Vitamin B12 and more, organic Greek yogurt is one of the best foods for your grocery list. If you’re intolerant to dairy, try goat’s milk yogurt instead, or if you're vegan, try a coconut or almond milk variety.
Salmon is a great source of Vitamin D, B12, magnesium, lean protein and healthy Omega 3 fatty acids. It is a serious power food for your brain, heart, and metabolism. Buy wild Alaskan salmon to avoid toxic pollutants in other varieties.
Eggs are rich in choline, which is essential to brain health and heart function. Eggs are also a great source of protein to keep you full and enhance your metabolism, regulate your blood sugar and promote lean muscle mass. I buy my eggs from a local farm, which keeps hens free from cages and treats them humanely. I advise buying them from a local farm or famer’s market. If you purchase them at the store, buy organic, cage-free, and certified humane eggs.
Broccoli should be on every girl’s grocery list. It is full of B vitamins, plant protein, Vitamin C and fiber. It is a wonderful detox food all on its own and great for brain health.
Zucchini is a great veggie to eat. It is rich in potassium, Vitamin C and fiber, plus lots of water to keep you hydrated. I love it grilled or raw and dipped into hummus.
6. Red Peppers
Peppers are a great source of Vitamin C, fiber, potassium and are low in sugar, which makes them a great fruit to eat for healthy blood sugar levels. Red peppers are my favorite and contain more Vitamin C than other varieties. They are also naturally sweeter than other peppers, which is great for curing a sweet tooth.
Tomatoes are rich in Vitamin C, lycopene and can add a nice sweet taste to salads without added sugar. Tomatoes are also great for your skin unless you’re sensitive to nightshade veggies, including tomatoes, eggplants, peppers and potatoes.
Asparagus is rich in folate, an important B vitamin for hormone production and brain health. Asparagus is also great for reducing water weight since it is full of potassium and fiber. I love asparagus grilled or sautéed.
9. Peas or Edamame
Peas are rich in leucine, an amino acid great for revving your metabolism and regulating blood sugar. Edamame (soybeans in the shell) are a lean source of protein and calcium as well, plus healthy fats. Peas and edamame make great snacks or additions to stir fries.
Carrots are rich in magnesium, fiber, water, Vitamin C and Vitamin A. I love carrots for curing a sweet tooth or making my skin glow.
Spinach is rich in magnesium, folate, and iron, which are all key for your energy levels. Make a green smoothie with spinach or eat it in a salad. It is completely delish!
Cucumbers are wonderful sources of potassium, fiber, Vitamin C and water. They are great for your digestive tract, your skin and your heart.
Romaine lettuce is a must-have food for me. It has a nice, sweet raw crunch rich in Vitamin A, K, fiber, Vitamin C and magnesium.
Celery is a wonderful source of Vitamin K and a natural diuretic to flush toxins from the body. I love it for the lovely crunch it offers that fills you up with fiber and water to hydrate you from the inside out. It makes a great snack with nut butter!
Onions are a wonderful food for your skin. They are rich in fiber, water and sulfur. Sulfur keeps your liver healthy by flushing out impurities, so you can feel great and look great. I love onions for their immune boosting properties as well, so eat up raw or cooked. Either way they are great for you.
Artichokes have more antioxidants than any other veggie. I like to buy them canned to save money and time and just rinse off the salt. Artichokes are rich in fiber, potassium, Vitamin C, and are wonderful sources of detoxifying ingredients for your liver. Artichokes also cure your sweet tooth by providing a naturally sweet yet tangy taste, much like pickles.
17. Spaghetti Squash
Spaghetti squash is a great low-carb veggie to eat. I especially love it with some marinara for a mock spaghetti dish. Spaghetti squash is rich in potassium, fiber, water, B vitamins, Vitamin A and Vitamin C.
18. All Other Veggies
Enough said! Veggies are great for you!
Oatmeal is a high source of beta-glucans, which are great for your cholesterol levels. These beta-glucans help to flush unhealthy fats from the body and clean the arteries from plaque build-up. Oatmeal is also rich in fiber, magnesium, B vitamins and protein.
Quinoa is a grain-like seed rich in protein, magnesium, fiber and amino acids critical for your metabolism and brain health. It is also a great source of phosphorous, which keeps you regulated.
Blueberries are one of the most nutrient dense foods you should be eating. They are high in fiber, Vitamin C, fairly low in sugar, and high in anthocyanins. Anthocyanins are a form of antioxidants that increase heart health, skin health and gastrointestinal health. These antioxidants are also found in the acai fruit, grapes and maqui fruit.
Strawberries are the lowest sugar North American berry to exist and richer in Vitamin C than most other forms of produce. Did I mention they are delicious? Strawberries are a great source of fiber too!
Raspberries are just wonderful for increasing your heart health and regulating your digestive system. Their tiny seeds are full of Vitamin C, fiber, B vitamins and potassium. Their tart tangy taste is only beat out by their appealing pink color!
24. Citrus Fruits (Grapefruit, Lemons, Oranges)
Citrus fruits are wonderful for your heart, skin, liver and blood sugar levels. They are low in sugar, high in Vitamin C and a wonderful source of antioxidants. They also add flavor to your foods, guilt-free!
25. Raw Coconut Oil
I advocate raw coconut oil wherever I can. Buy some! You won’t regret it. Cook with it, put it in smoothies, and use it in homemade energy bars. Even slather it on some gluten-free waffles or toast. Raw coconut oil is a great food for energy, metabolism, thyroid, weight loss, healthy skin, stronger and longer hair and nails, and your mood! It won’t make you fat, but it will keep your taste buds and your body very happy!
26. Nuts (Slivered or Sliced)
Nuts are a wonderful source of healthy fats, fiber, magnesium, potassium, calcium, Omega 3 fatty acids, protein and zinc. Eat a variety of nuts, but shy away from peanuts, which are actually legumes. They can be problematic and cause allergies or joint pain in those sensitive.
27. Seeds (Hemp, Chia, Flax)
Seeds are a great nut alternative and overall wonderful food to add to your diet. Seeds like hemp, chia, flax and sesame are rich in protein, zinc, fiber, Omega 3 and 6 fats, are low in sugar and starch, are filling and are very nourishing to the skin, heart and brain.
Avocados are a wonderful source of potassium, plant protein, healthy monounsaturated fatty acids, fiber, folate, magnesium and Vitamin E. They are a wonderful food for beauty, heart health and a healthy metabolism. Avocados are really tasty over salads, make delicious creamy smoothies or can be eaten raw as is.
29. Almond Milk
Almond milk, preferably unsweetened, is a wonderful source of potassium, calcium, Vitamin E, and magnesium. I prefer Silk brand, which only has 30 calories and double the calcium and Vitamin D of dairy milk. It is also so creamy!
30. Herbs and Spices (Fresh and Dried)
I could not cook without herbs and spices and my salads would be so boring! Add these nutritional bombs to anything! Many herbs and spices are richer in antioxidants than most foods we eat! Experiment with new ones each time you cook. My favorites are oregano, turmeric, cinnamon, ginger, nutmeg, cardamom, black pepper, ground mustard and cayenne. I also love salt-free blends like Mrs. Dash.
Stevia is my must-have sweetener. It takes away the need for any sugar or sugar substitute. Since stevia comes from an herb, it is not artificial, but actually wonderful for regulating blood sugar. A little goes a long way too! Just 1/8 tsp. equals 2 tbsp. of regular sugar!
32. Green Tea and Herbal Teas
Drink green tea whenever you can. Herbal teas and green tea are great for your skin, heart, weight and your mood! They are very relaxing, calming, naturally energizing and mentally stabilizing. They are also calorie free! I like to add stevia and lemon for a sweet, tart taste.
33. Dark Chocolate (85% Cacao or Higher)
Dark chocolate or, even better, raw cacao is high in iron, magnesium, fiber and antioxidants. Eat 1 ounce per day of chocolate or use raw cacao nibs, raw cacao powder or cocoa powder wherever you want! Every girl needs and deserves some healthy chocolate in her life!
With these 33 foods for your grocery list, there’s no need to ever feel deprived! If you all have any great recipes using these foods, I want to hear about them! Send me a link or comment with one of your favorite ways to use these great foods for your grocery list!