10 foods dieticians always purchase at the grocery store
These expert tips from dietitian nutritionists will help you make shopping healthier and easier.
Grocery shopping can be overwhelming when you are trying to make lifestyle changes.
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You might have found some new recipes you want to try, want to avoid buying other unhealthy items you love, all while working through the massive amount of information on social media and the internet at large.
Choosing to adopt a healthier lifestyle is great, but old habits die hard.
Making a grocery list might seem like very basic advice.
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However, it is effective, especially if you know what nutritionists recommend you add to yours.
Here are the 10 grocery store and pantry staples as recommended by dieticians and nutritionists.
1. Eggs
This might seem self-explanatory because eggs are extremely healthy and versatile.
Irene Labuschagne, a part-time principal dietitian at the Nutrition Information Centre of the University of Stellenbosch, writes: "Eggs are an important and relatively inexpensive source of high-quality protein. They contain most of the recognised vitamins with the exception of vitamin C and are a source of all the B vitamins."
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It is an especially rich source of vitamins B12 and riboflavin (vitamin B2) and a useful source of folate, a water-soluble B vitamin.
Eggs are also a good source of the fat-soluble vitamins A and D and provide some vitamin E.
Lauren Manaker says eating two eggs can provide 50 to 70 percent of the daily choline requirement, a nutrient that helps support memory and mood.
"Whether I’m throwing together a quick breakfast scramble, baking something sweet, or topping a salad with a poached egg for a little extra protein, they always come through.
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2. Greek Yoghurt
Dietitian nutritionist Kristen Lorenz recommends using Greek yoghurt as a protein base in a wide variety of breakfast and snack recipes, or as a substitute in other recipes.
3. Nuts and nut butter
No matter where you shop, you will be spoiled for choice in any grocery store.
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You can find a wide variety, from peanuts to macadamia butter, with a nutrient profile and flavour that suits you.
For these reasons, it's one of Manaker's go-to purchases: "There’s one staple you’ll spot every week: nut butter. It’s a must-have for me because it’s a delicious source of protein, healthy fats, fibre, and essential nutrients like vitamin E and magnesium."
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You can add nut butters to your smoothies for an extra boost or just enjoy a handful of nuts on their own.
4. Rice
There is also a theme among these items: many are versatile enough to be used in multiple ways.
You can find a type of rice for any occasion, long grain, wild, white or brown, and use the one best suited for your recipe.
Rice is one of my absolute favourite staples to keep in the kitchen. It’s incredibly versatile, pairing well with just about any meal, whether I’m making stir-fries, burrito bowls, or even a comforting breakfast porridge.
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5. Canned beans
Kristen Lorenz has a bean recipe suggestion that some of us might have never even considered.
Lorenz says she tosses some canned beans in olive oil, seasons them to her liking and roasts them in the oven or air fryer.
Canned beans are my weeknight lifesaver. They're fibre-rich plant protein ready in minutes for soups, salads, tacos, or grain bowls.
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6. Leafy greens
"Leafy greens aren't just for salads," Lorenz says.
Her go-tos are kale, which lasts a while after de-stemming and massaging, and spinach, which is neutral in flavour and wilts quickly.
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You can add them to pastas and frittatas to boost their nutritional value, but you might want to add twice as much spinach, given how quickly it seems to disappear once you cook it
7. Grapes
One of the few fruits on the list, grapes are a must-have for their hydration and natural sweetness.
Manaker likes to freeze them and enjoy them as a sweet treat without the added sugar, but they can also be added to salads or enjoyed on their own.
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8. Frozen Berries
A classic for many reasons.
Berries can be quite expensive, and you don't want to spend the money only to forget about them and decide never to buy them again.
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"Frozen berries keep their antioxidants and natural sweetness on hand year-round, eliminating the worry of spoilage," Lorenz says.
"They're great mixed into overnight oats or chia seed pudding, blended into smoothies, or eaten straight from the bag."
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9. 100% Orange Juice
We might still be enjoying summer, but it's always a good idea to keep your vitamin C intake up to help you fight any nasty illnesses.
It’s packed with essential nutrients like vitamin C, which supports the immune system and potassium, which helps with hydration and muscle function.
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10. Kombucha
An acquired taste, but if you do find this fermented drink tasty, the health benefits outweigh its taste.
Manaker explains, "It’s a fermented tea that’s packed with probiotics, which are great for gut health and digestion."
She drinks it as an afternoon pick-me-up and as an alternative to sugary juices and sodas.
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