How to Grocery Shop and What to Eat

We are what we eat. Over time, modern eating patterns have shifted toward refined carbohydrates, added sugars, and industrial fats- fueling metabolic strain and chronic disease. If you want a healthier and more fulfilling life for yourself and your loved ones, you cannot go wrong by choosing organic or whole foods. For historical context on how we arrived here, see A Century of Eating. For a plain-language foundation on how diet shapes energy, resilience, and aging, review Metabolic Health.

Live Better by Choosing Nutritious, Whole Foods

With the rise in lifestyle-related illness, be intentional when choosing what you put into your body- and mind, for that matter. Many wellness issues arise from relying on ultra-processed foods. Center your cart on vegetables, quality proteins, whole-food fats, and high-fiber carbohydrates. For a deeper primer on real-food principles, see Nourishing for Health.

If your great-grandfather didn't eat it, you should consider not eating it.

Why These Foods?

Whole foods provide:

• Vitamins and minerals
• Phytonutrients and antioxidants
• Carotenoids and flavonoids
• Fiber for blood sugar and gut health
• Fermented foods with probiotics
• Healthy fats that support cells and hormones
• Anti-inflammatory compounds that aid recovery

For those who are sensitive to gluten and/or dairy, try this healthy gluten-free and dairy-free whole foods shopping list.

And no, it's not more expensive to eat healthy.

Bring a shopping list, and don't shop when hungry.

Grocery List of HEALTHY FOODS

When in doubt, use THE 150-YEAR RULE: If it wasn't around 150 years ago, you shouldn't eat it!

Indicates the top five most healing foods on our list! Extracts of these foods are often found in high-quality supplements.

Table: A comprehensive list of nutrient-dense whole foods to prioritize when grocery shopping for better energy, digestion, and long-term health.

Almonds (Milk too)	Asparagus	Arugula Lettuce	Avocado
Barley	Beans (all kinds)	Beef (lean)	Beets
Blackberries	Blueberries	Broccoli	Carrot
Cacao (cocoa)	Chicken	Cherries	Chickpeas
Cilantro	Cinnamon	Coconut Milk & Oil	Cumin
Dandelion Greens	Eggs	Elderberry	Flaxseed
Garlic	Ginger	Grapefruit	Hazelnuts
Honey	Kale	Kombu	Lemon
Lime	Maca	Mangoes	Millet Mushrooms
Olives/Olive Oil	Onion	Oranges	Oregano
Papaya	Passionfruit	Peanut Butter (natural)	Pears
Pecans	Peppers	Pineapple	Pistachios
Plums	Polenta	Pomegranates	Quinoa
Raspberries	Rice (brown)	Romaine Lettuce	Salmon
Scallion	Shrimp	Spinach	Squash
Sunflower Seeds	Steel Cut Oats (Irish)	Strawberries	Sweet Potatoes
Swiss Chard	Tea (Green)	Tomatoes	Tuna
Walnuts	Whey Protein	Yogurt (Greek)

Why Organic Matters

Organic production reduces exposure to synthetic pesticides, herbicides, and additives. When possible, choose organic for the most frequently consumed produce and animal products. If budget or access is limited, prioritize variety, wash produce well, and focus on minimally processed ingredients.

Variety and the Rotation Diet

Our bodies thrive on dietary diversity- different foods bring distinct fibers, micronutrients, and phytochemicals. Eating the same items daily may increase sensitivity over time. Consider using a simple rotation strategy (aim for at least a four-day gap before repeating the same food family). Learn how to implement this in Using a Rotation Diet. For a clinician-backed overview on why variety helps, see this helpful summary from the Cleveland Clinic.

Better Gut, Better You

A resilient gut supports immune balance, mood, and metabolism. Include prebiotic-rich foods (asparagus, garlic, onions, oats, legumes) and fermented options (yogurt, kefir, kombu, sauerkraut). If you struggle with digestion or bloat, start with small portions and expand gradually. Explore why gut health matters in Why You Should Care About Gut Health. For a deeper look at the eating patterns that undermine gut and metabolic health, see What Is the Standard American Diet?.

From Cart to Kitchen

Turn your list into meals you'll actually cook. Batch-cook proteins, chop vegetables ahead, and keep quick sides on hand (frozen veggies, pre-cooked grains, salad greens). For ideas that are simple, affordable, and satisfying, browse our Whole Foods Recipes.

Build Habits That Stick

Sustainable change beats short-term extremes. Start by replacing one sugary drink with water or tea, adding one serving of non-starchy vegetables per meal, or cooking at home one extra night per week. For a step-by-step approach, see Your Wellness Lifestyle, and use our practical guide to lifestyle behavioral change to reduce friction and build momentum.

Why This Matters

Grocery choices drive daily nutrition, and daily nutrition drives metabolic health. Foods that steady blood sugar, reduce inflammation, and deliver dense nutrients help prevent the slow slide into fatigue, weight gain, and chronic disease. With a plan, a list, and a bit of prep, the store becomes a place to invest in your future rather than a source of impulse calories.