One of the keys to success is to always have something around that you can eat and enjoy. Stock up on your favorite foods in advance so you always have somethIng delicious and healthy close by.
Make a shopping list for the recipes you plan to make and stock your fridge and pantry – doubling up occasionally so that you can “cook once and use twice”.
Turn your fridge into your personal salad bar. Once a week, chop, dice and slice a variety of vegetables and salad greens storing them in glass containers in the fridge. Creating a varied assortment allows you to not only make salads, but also soups, stir fries and even roasted vegetables.
Following these tips is time well spent and means a healthy and delicious meal can go from kitchen to table in no time at all.
Keep harmful foods out of your hands and your house and out of arms reach in your office. Read ingredient labels before buying foods and if you discover names you cannot pronounce, avoid them.
Check out EWG Shopper’s Guide to Pesticides and Fish for help in selecting healthy options and whenever possible, shop fresh and organic and support your local farmer.
For what to buy, choose from the following food groups
Download Shopping List (PDF)
Fruits |
Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Clementines
Coconut
Cranberries |
Figs
Grapefruit
Guava
Honeydew Melons
Kiwi
Lemons
Limes
Mangoes
Melons
Nectarines |
Oranges
Papayas
Peaches
Pears
Persimmons
Pineapples
Pomegranates
Raspberries
Strawberries
Watermelon |
|
Vegetables |
Artichoke
Arugula
Asparagus
Avocado
Baby Greens
Bamboo Shoots
Beets
Bok Choy
Broccoli
Broccoli Rabe
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chicory
Chinese Cabbage
Chives
Collard Greens |
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Green Beans
Green Peas
Jerusalem Artichokes
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard Greens
Okra
Olives
Onions |
Parsnips
Peppers
Pumpkin
Purslane
Radishes
Red Leaf Chicory
Rutabaga
Seaweed
Snow Peas
Spinach
Sprouts
Squash (summer & winter)
Sweet Potato
Swiss Chard
Tomatoes
Turnips
Watercress
Yams
Zucchini |
|
Animal Protein | free range, organic |
Chicken
Eggs
Grass-fed Beef |
Duck
Lamb
Turkey |
Wild Game |
|
Fish |
Anchovies
Black Cod (sablefish)
Herring |
Sardines (fresh & canned)
Shellfish
Trout |
Wild Salmon (fresh & canned)
Wild Fish (low mercury) |
|
Non-Gluten Grains |
Organic, non-GMO Corn
Amaranth
Buckwheat
Millet |
Quinoa
Gluten-free Oats
Brown Rice & Wild Rice
Teff |
Pure Buckwheat Noodles
Brown Rice Pasta |
|
Beans & Pulses |
Beans (all types)
Split Peas |
Organic Edamame (non-GMO)
Lentils: Brown, Green, Red |
Fermented Soy
(natto, tempeh, miso) |
|
Nuts & Seeds |
Almonds
Brazil Nuts
Cashews
Chestnuts
Chia seeds
Flax seeds |
Hazelnuts
Hemp Seeds
Pecans
Pine Nuts
Pistachio Nuts
Poppy seeds |
Pumpkin Seeds
Sesame Seeds
Tahini (sesame paste)
Sunflower Seeds
Walnuts |
|
Dairy Substitutes |
Almond Milk
Coconut Milk
Hemp Milk |
Rice Milk
Goat Cheese
Sheep’s Cheese |
Ghee (clarified butter)
Organic Butter |
|
Sweeteners | use sparingly |
Stevia
Xylitol |
Raw Honey
Black Strap Molasses |
100% Maple Syrup
100% Palm Sugar |
|
Beverages |
Herbal Tea (non-caffeinated)
Green tea |
Coconut Water
Sparkling Water |
Spring Waterc
Black Tea |
|
Oils |
Extra Virgin Olive Oil
Flax Seed Oil |
Coconut Oil
Sesame Oil |
Walnut Oil |
|
Vinegars |
Apple Cider Vinegar
Balsamic Vinegar |
Red Wine Vinegar
Rice Vinegar |
White Wine Vinegar |
|
Herbs, Spices & Condiments |
Anise
Basil
Bay Leaf
Cayenne
Caraway Seeds
Cardamom
Celery Seed
Cinnamon
Coriander
Cumin
Dill |
Dry Mustard
Fennel
Garlic
Ginger
Marjoram
Mint
Mustard
Nutritional yeast
Nutmeg
Oregano
Paprika |
Parsley
Red Pepper Flakes
Rosemary
Saffron
Sage
Sea Salt
Tarragon
Thyme
Turmeric
Vanilla Extract |
|
Other |
Small amounts of
75-80% Dark Chocolate |
Cocoa Nibs |
Unsweetened Cocoa Powder |
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