As a registered dietitian I see grocery shopping as one of the most essential steps you can take toward healthier, more intentional eating. If you do not restock your kitchen enough, it's going to be difficult to make and prepare food for yourself.
Part of working one-on-one with a dietitian often embarks on a grocery store tour with your RD groceries that want to learn the best and most enjoyable snacks and meals. So I'm going out of my pantry and fridge with nourishing (and therefore a bunch of not-so-nutritious but very satisfying and tasty) foods.
. 1 Before we start the tour, here's one overall tip I tell all my clients:
A lot of my clients go grocery shopping and grab the same foods week after week. And sure, we have all our favorites and our go-tos. But the food tunnel vision: Take the time to look over the food and grab it off the shelf, try a new vegetable, see what's new this week, or on sale at the moment. Variety in your diet is a great way to keep things interesting.
Fresh and frozen fruit.
Fresh and frozen fruit for the week. Frozen vegetables and fruits are just as nutritious as their fresh counterparts, thanks to the fact that they are packed within 24 hours of being picked.
You may also like to eat fruits with higher sugar content. When it comes to fresh fruit, I say do not worry about "high sugar" versus "low sugar" ones. Just choose whichever fruits you love and wants to enjoy. It is not nitpicky for me, and I promise: There are very few and far between fruit versus another.
I love trying fruit that's not native to Canada or the U.S., like mangosteen, dragonfruit, and persimmon. They are all delicious and a break from apple and pear fatigue. Fresh lychees are my fave, though; they're super sweet and easy to peel, no other prep needed! Abby Langer, RD
Your veggies should include some dark green options like arugula, spinach, kale, or collards. These are full of vitamin A and folates. Get a good variety of leafy greens and others that you can roast. Yes, you can have potatoes. They're starchy, yes, but that's what makes them filling and satisfying, not to mention delicious. Broccoli or trying out vegetables are not native to your part of the world . Again, a varied diet keeps things interesting.
4. Go for bread that's hearty and filling.
I love bread, it's always on my list. Ezekiel sprouted grain bread and Alvarado Street Bakery breads the most because they are hearty, higher in protein and fiber, and lower in sugar. They both contain the whole grain, which has been sprouted, so some of its nutrients, such as the B vitamins, are more bioavailable. Find these breads in the freezer section. They have no preservatives, so I recommend refrigerating or freezing them.
fiber by slice, and as few grams of sugar as possible. Fiber helps satisfy and it's also good for digestion. Bread with higher fiber and protein wants to make a sandwich. Added sugars are not really needed in bread, at least not in the quantity that some bread varieties have. If you're buying bread at a bakery, choose a whole grain (versus whole wheat, which is more processed and therefore less hearty). Try not to obsess over added sugar.
added sugar just to clarify my position on it. Whenever it's added to foods like bread or salad dressing, that's just what it's all about. It is not recommended to use sugar or sugar for sweeteners or desserts in processed foods more palatable. That being said, I'm a big supporter of carbs, especially the whole thing, nourishing ones like the potatoes I mentioned above. And if I'm being honest, I do not think it's any longer. My thoughts on sugar are just something I keep in the back of my mind as I shop.
At the meat and fish section, I generally buy what's on sale, and what looks good. Flesh steak, salmon, a bag of frozen shrimp like these bowls ) and a whole chicken for roasting.
7. Pick up tofu, which is a good plant-based protein option
I'm a huge fan of plant-based proteins, so I always have extra-firm tofu in my fridge for things like stir-fries and to marinate for salads , I  chickpea curry and lentils for tacos as well as my Mexican lentils with polenta .
8. Dairy-wise, for the full- (or at least not-too-low-in) fat milk and cheese.
For dairy, I grab butter, milk, feta, parmesan, and string cheese, which I love as snacks. I stay away from dairy that's less than two percent milk fat. I do not think that's why I do not think it's a good thing. I'm looking for higher-protein snacks, and I've re-discovered cottage cheese! My new love is Muuna cottage cheese because even their fruit-flavored cottage cheese has more protein than most flavored yogurt. It also has a little grab and I'll drop it in my bag before I leave the house. By the way, I am writing a review, Rx Bar. However, my opinions on these products are my own. I personally purchase and use all of the products mentioned in this piece.
9. If you only shop the perimeter, you'll miss out on some great stuff.
 : that if we want to shop healthy, we should only shop the perimeter of the store. Nothing could be further from the truth; nutritious food is everywhere,
The middle aisles have great stuff: canned and dried beans, oatmeal, pasta (yup, i love and eat it, both whole wheat and white, and it's the perfect make-up) ahead food), canned tuna, nuts and seeds, spices, and seasonings. I make sure to taste some olive oil into my cart; I use extra virgin olive oil for cooking at eating. It has a fairly high smoke point and heart healthy fats. I love this one from California.
RXBars for myself and my kids. My daughter eats them for the hockey games, and my husband eats them in the car on his way to work.
10. Get plenty of stuff you can heat and eat.
I cook a lot, but sometimes life gets in the way. Let's be real: I can not make every little thing myself. So, my kitchen has frozen chicken nuggets for my kids, because they hate mine no matter how I make them. I buy rotisserie chickens, hummus, frozen fish fillets, and frozen spring rolls.
11. Do not forget dessert and favorite snacks.
I also buy chips, Oreos, or ice cream;
The way I grocery shop is not just about making great meals and snacks. normal relationship to food which for me involves normalizing all foods, not demonizing or putting certain foods on a pedestal. When I was growing up, I was able to store cookies, chips, even white bread. Once I got older and could buy my own food, I ended up binging on it all for years.
A healthy diet and a good attitude towards food and eating. Life is far too short for anything less than that.