When shopping for healthy food, start with the produce section at your local supermarket and load up on lots of fresh fruits and vegetables. Look for sales to save money or ideally shop at your local farmers markets for the best deals on seasonal goods. Where possible, opt for certified organic or use the “Clean 15, Dirty Dozen” list as a guide to lower your exposure to chemicals.

When it comes to animal protein, quality is important as you want to avoid conventionally raised animal products due to inhumane treatment, the use of hormones and antibiotics, and the potential for GMOs in their feed. Look for “grass-fed” and “organic” meats, “pasture-raised” and “organic” poultry (including eggs), and “wild” and sustainably caught seafood. Foods to add to your shopping list include: vegetables, fruit, nuts, seeds, herbs, spices, unrefined oils such as raw coconut oil (great for cooking with) and extra virgin olive oil (great for dressing with), legumes, whole grains (not to be confused with flour products), high quality animal protein as mentioned, and fermented foods etc.   

If you want to be healthy, start with smart choices in grocery stores. It’s the key factor for home cooking. Therefore, we will provide our little guidance for better shopping experience:

  • Go with a list. This is a must-do action for any shoppers. It not only helps you to plan your meals, organize ingredients but also avoid unnecessary items
  • Planning your food with MyPyramid guideline to have enough nutrition for your meal. For example: healthy carbs as brown rice, beans, soybeans, oats; good protein: beef, eggs, chicken, tofu,.. and healthy fats such as olive oil, fish, avocados..
  • Choose “real” foods, such as 100% juice or 100% whole-grain. Avoid food with artificial ingredients or too much ingredients.
  • Do a final check to make sure you have enough nutrition needed and thrown back junk food. The ideal visual shopping cart consists of 50% fruits and vegetables, 25% proteins and 25% whole grain.
  • Go with a list. This is a must-do action for any shoppers. It not only helps you to plan your meals, organize ingredients but also avoid unnecessary items
  • Buy daily use product in large proportion. Start with food you normally use with long expire dates. This helps save time, money and effort. For example, healthy ingredients such as olive oil, nuts, seeds.
  • Planning your food with MyPyramid guideline to have enough nutrition for your meal. For example: healthy carbs as brown rice, beans, soybeans, oats; good protein: beef, eggs, chicken, tofu,.. and healthy fats such as olive oil, fish, avocados..
  • Choose “real” foods, such as 100% juice or 100% whole-grain. Avoid food with artificial ingredients or too much ingredients.
  • Do a final check to make sure you have enough nutrition needed and thrown back junk food. The ideal visual shopping cart consists of 50% fruits and vegetables, 25% proteins and 25% whole grain.