Grocery Shopping List Ideas for Optimal Nutrition
Humans are creatures of habit, we tend to buy the same 13 items every time we go to the grocery store. This guide should help you think outside of that box and create a shopping list designed for ultimate cellular health.
I would highly recommend adding a selection of superfoods to your diet to encourage environmental toxin release, regenerative cellular nutrition, optimal protein absorption and deep restorative sleep.
Know that the order in which you consume your food will affect your digestion. Assume that all fruits should be consumed raw, by themselves and before eating any other foods to encourage the digestive pattern. Fruits will be nature’s natural detoxifiers and provide cellular hydration.
Veggies should be consumed either raw (when possible) or lightly cooked to preserve their nutrients. Veggies contain the vitamins and minerals we need to build cells.
Nuts and seeds should always be consumed raw and ideally soaked to become more easily digestible. They are slow to move through your digestive tract, so have them alone.
Grains should be eaten in moderation and ideally sprouted first. A sprouted grain is a completely different protein than non-sprouted. If you’re looking for bread, try sprouted!
This list is meant to be an inspiration to help you create your own shopping list and potentially try some new items!
PS, Don’t forget to bring your own shopping bags.
PRODUCE:
Lemon
Lime
Grapefruit
Orange
Tangerines
Apple
Pear
Plum
Nectarine
Peach
Banana
Melons
Watermelon
Honeydew
Cantaloupe
Grapes
Mango
Cherries
Pineapple
Papaya
Pomegranate
Coconut (flesh and water)
Berries:
Blueberries
Raspberries
Blackberries
Strawberries
Leafy Greens:
Kale (raw in smoothie or massaged with lemon and salt as salad)
Spinach
Collard Greens
Swiss Chard
Dandelion Greens
Romaine
Leafy Lettuce
Mustard Greens
Arugula
Watercress
Cruciferous Vegetables:
Cauliflower
Broccoli
Cabbage
Radicchio
Bok choy
Endive
Sprouts
Alfala
Mung Bean
Broccoli
Sunflower
Mushrooms:
Portobello
Oyster
Cremini
Shitake
Chanterelle
Trumpet
Onions
Chives
Garlic
Scallions
Red Onion
Shallots
Leeks
Peppers
Bell peppers
Jalapeno
Okra
Poblano
Chiles
Summer squash:
Yellow squash
Zucchini
Winter Squash:
Butternut
aacorn
Delicata
spaghetti squash
Pumpkin
Root vegetables:
Beets
Carrots
Celeriac
Daikon
Ginger
Parsnip
Rutabaga
Turnip
Turmeric
Radish
Sweet Potato
Yam
Wasabi Horseradish
Jicama
Jerusalem Artichoke
Sunchokes
Water chestnut
Artichoke
Asparagus
Eggplant
Avocado
Celery
Cucumber
Fennel
Tomatoes
Kohlrabi
Herbs and spices:
Anise
Basil
Caraway
Cilantro
Cilantro seeds
Coriander
Chamomile
Dill
Fennel
Lavender
Lemon Grass
Marjoram
Nettle
Oregano
Paprika
Parsley
Rosemary
Sage
Thyme
Nuts / Seeds (including butters):
Almonds
Brazil Nuts
Macadamia Nuts
Walnuts
Pecans
Cashews
Sunflower seeds
Pumpkin seeds
Poppy Seeds
Sesame seeds
Hemp Seeds
Chia Seeds
Flax Seeds
Dried Fruits (Beware of added sugars and sulfites):
Raisins
Mangos
Dates
Coconut Flakes
Cherries
Grains:
Quinoa
Rice
Amaranth
Oats
Buckwheat
Beans (Soak for 12 hrs prior to cooking):
Lentils
Black Beans
Garbanzo Beans
Seaweed:
Nori
Wakame
Dulse
Prepared Foods:
Miso Paste
Kimchi / Sauerkraut
Mylks (Read ingredient label for added Sugars):
Oat
Flax
Yogurt (Beware of added sugars!):
Coconut
Oat
Cashew
Cheese (Read ingredients, less is more!):
Soft cheese made from nuts
Bread:
Sprouted grains
Staple Cooking Ingredients:
Salt
Real Salt
Celtic Sea Salt
Himalayan Pink Salt
Aminos (in place of soy sauce)
Braggs Aminos
Coconut Liquid Aminos
Apple Cider Vinegar
Cold Pressed Coconut oil (This should be the only oil that you cook with! It holds its chemical structure at a temperature higher than any other plant oil. Never cook your food over 300ºF)
Raw, Unfiltered Honey *sparingly
Cold-Pressed Olive Oil (Not for cooking)
