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Healthy Grocery Items Dietitians Say You Should Buy

How many times have you sat down preparing a list for the grocery store without knowing what to buy? Or how about those times when you’re browsing the aisles with no idea what to grab for a healthy week of food? These dilemmas are common in a busy life, which is why we chose to do the job for you. Below are a few healthy foods to add to your list that dietitians say you should buy. These products are delicious and versatile, and will add all kinds of nutrients to your diet.

From high fiber carbohydrates to protein and even a boost in vitamins and minerals, here are the healthy foods to buy next time you visit the store. And once you have your items, try making some nutritious meals using our list of the 100 Easiest Recipes You Can Make.


“Greek yogurt is high in protein, but it also contains probiotics, the good bacteria that help your gut,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. “You can use Greek yogurt to make smoothies, use it as a substitute for creamy summer pasta salads, and even use it for high-protein dips for garden gatherings and barbecues.”

“Use it for snacking, baking, or savory ways like a dip for vegetables or instead of sour cream on tacos,” says Maggie Michalczyk, RDN of Once Upon a Pumpkin. “You can feel good knowing that you’re getting protein and beneficial probiotics with every dollop. Look for those with no artificial or added sugars.”

Here are the 20 best and worst Greek yogurts, according to nutritionists.


“Add walnuts to your cart because they’re a great addition to baked goods, a crispy salad topper, ingredients in smoothies, and more,” says Michalczyk. “A handful of walnuts is a simple snack that will keep you full and satisfied with a combination of key nutrients like plant protein, fiber, and good fats including polyunsaturated fats (PUFA) like omega-3s. I always like to have some in my pocket for snacking on the go. “

This is what happens to your body when you eat walnuts.


“Oats are beneficial to heart and gut health because of their fiber content,” says Goodson. “Although you might not want a hot bowl of oatmeal in the summer, you can use oatmeal to make summer overnight oats with cold milk, fruits, and nuts, use them as energy bites for a snack on the go, or to toast and add them to salads for a crisp. “

Fill your oat bowl with these 11 healthy oatmeal toppings to help you lose weight!

BlueberriesJoanna Kosinska / Unsplash

“Blueberries are rich in anthocyanins and antioxidants, which are great for treating inflammation in the body and promoting general health,” said Sarah Schlichter, MPH, RDN of Bucket List Tummy and co-host of the Nail Your Nutrition podcast. “In addition to being a source of fiber, vitamin C and vitamin K, blueberries are also known to improve memory. A study published in the American Neurological Association found that flavonoids, particularly from berries, may help improve memory and reduce the rate of cognitive decline in older adults. “

Eggs breakfastShutterstock

“Eggs are one of the most budget-friendly and most nutritious foods on the market,” says Schlichter. “A medium-sized egg is only 70 calories, but it contains 6 to 7 grams of protein, unsaturated fats, and micronutrients like B vitamins, vitamin D, and choline. Vitamin D is hard to come by with food, so including eggs regularly can be a great option to improve food intake. “

Here are 17 side effects of eating eggs every day.

dark chocolateShutterstock

“If you have a sweet tooth, you don’t have to go without dark chocolate,” says Schlichter. “In fact, dark chocolate (70-85% cocoa) has many nutritional benefits, from plant flavanols to iron. The cocoa in dark chocolate is rich in antioxidants and flavonols that can help improve heart health and lower blood pressure. Dark chocolate Chocolate is also a great source of iron, magnesium, copper, and manganese. “

Whole grain breadShutterstock

“Most Americans don’t meet the recommended daily fiber guidelines, and including whole grains in their diet can be a big factor in improving fiber intake,” says Schlichter. “From whole grain bread and oatmeal to brown rice and quinoa, these grains are high in fiber, B vitamins (which help produce energy in the body), magnesium, iron, and also provide extra amounts of protein.”

Avocado Caprese Lunch Bowl Chicken and Tomato PestoShutterstock

“Avocados are a great source of fiber and heart-healthy fats,” says Meghan Sedivy, RD of Fresh Thyme Market. “Not only can you buy a ripe avocado from the fruit and vegetable department, but I really enjoy using avocado oil spray when I go shopping. Avocado oil is a heart-healthy fat that provides the same nutritional value as olive oil, but it is much higher Smoke point than olive oil so you can use it in high temperature cooking. “

Here are 8 amazing side effects of consuming avocados every day.

Mediterranean salmon saladShutterstock

“The American Heart Association recommends eating seafood at least twice a week,” said Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. “Salmon is a great way to achieve this goal while getting omega-3s and filling protein. It’s perfect for adding tacos, green leaf salads, or grilling and drizzling over a honey-soy glaze. “

frozen fruitsShutterstock

“If you have moldy fruit that ends up in the trash, put frozen berries on your shopping list,” says Burgess. “They’ll last about 6 to 9 months in the freezer and are picked at their highest ripeness. This makes frozen fruits just as nutritious as their fresh counterparts. Try blending in smoothie bowls or pairing microwaved frozen berries with chia seeds to make yours.” to make your own chia seed jam with 2 ingredients. “


“If beef is part of your regular meals, grass-fed beef is the optimal choice because it contains significantly higher amounts of omega-3 fatty acids compared to traditional grain-fed beef,” says Burgess. “Omega 3s are important for our heart health, the health of our brain and the defense against inflammation. Along with cold cuts and ground beef, Teton Waters Ranch burgers and sausages are one of my favorite grass alternatives, made with handfuls of real ingredients, including 100% grass-fed beef. Just heat it up and add it with a wholemeal bun and roasted vegetables for a balanced meal. “

Chia seedsShutterstock

“Chia seeds are a great source of fiber, healthy fats, and omega-3 fatty acids,” says Megan Byrd, RD of The Oregon Dietitian. “Most Americans don’t get enough fiber or omega-3s in their diets, and chia seeds are so easy to incorporate into their morning smoothies, oatmeal, baked goods, homemade jams, and even as a topping for salads! They’re often sold in the grocery store’s bulk department so if you’ve never had them before, all you can do is buy a small amount to try! “


“Cherries are my favorite fruit and a great seasonal fruit option,” says Sedivy. “Not only do they taste great, they’re brimming with nutrients. They’re a natural source of melatonin that can help you sleep a little better. They’re also filled with potassium, which can keep blood pressure in check, and have antioxidant properties that.” may help reduce inflammation in the body. “

Pumpkin seeds with pumpkinsShutterstock

“Pumpkin seeds really are the perfect mix of protein, fiber, and healthy fat when it comes to seeds,” says Goodson. “And you can add them to anything from cereal to salads to grain bowls and even as a topping for sweet treats.”

Sonnengold kiwiShutterstock

“Add SunGold Kiwifruit (a hairless golden kiwi) to your shopping cart this summer for a sweet tropical taste experience that tastes like sunshine,” says Michalczyk. “They’re perfect for adding to smoothies, popsicles, cocktails, and more, and two SunGold kiwis provide 100% of your daily vitamin C needs and over 20 vitamins and minerals.”

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