I have a few people request nutritional advice and/or grocery store lists. Using my Exercise Nutritionist certification from Precision Nutrition, I have compiled the best damn grocery store list I could compiled. These are only items you will see in a big box grocery store, some local farmer’s markets or Whole Foods may have a wider variety, but I wanted to keep it to things you could find where you shop now. I also didn’t want to link it to anything, so that you would have all the information in this email for you to print off and go to the grocery store.
Hit the grocery store prepared with our handy Supermarket Survival Guide, which will help
• navigate the supermarket like a pro;
• shop as efficiently as possible;
• reduce temptations and distractions; and
• ensure you get all kinds of healthy foods!
A few notes:
These shopping lists are to give you ideas. You don’t have to buy everything on the list! We suggest you start with a few of your favorites from each group. For example:
• 3 veggies: spinach, carrots, broccoli
• 3 fruits: blueberries, oranges, grapes
• 3 proteins: extra-lean ground beef, salmon, lentils
• 3 fats: coconut, avocado, almonds
• 2 grains: oatmeal, wild rice
If there’s something we’ve missed that fits the criteria, please feel free to try it. For instance, you might find other fresh fish than the ones we’ve mentioned, or another fruit or veggie.
Always shop with a list, whether that’s ours or your own. If it’s not on the list, you don’t buy it.
That saves you time, money, and having to throw out impulse buys.
Most supermarkets are laid out the same way: Most of the healthy stuff is around the edges.
Most of the stuff to avoid is in the inner aisles.
Here’s a sample supermarket layout to help you plan your attack.
Stick mostly to the perimeter, where you’ll find lean protein plus fruits & veggies. Areas to avoid
or visit sparingly are orange. Be especially cautious around the cash register and ends of the aisles, where there are often eye-catching displays of
Fruits & vegetables
Look for colorful fruits and veggies and much as possible. Eat the rainbow!
Look for what’s in season and/or local. It’ll be fresher, cheaper, and tastier.
Purple & blue
Blueberries, blackberries, lingonberries
Orange & yellow
Winter squash and pumpkin
Beet greens (the tops of beets)
Any other dark leafy green (e.g. turnip
greens, collard greens)
Fresh herbs (e.g. parsley, basil)
Green beans, green peas
Zucchini, cucumber (if you eat the peel)
Red & pink
Red lettuce, radicchio
Onions, leeks, shallots
Lean/extra-lean cuts of beef
Lean pork (e.g. pork tenderloin)
Wild game (e.g. venison, elk)
Eggs & egg whites
Smaller fish like herring and mackerel
Shrimp (fresh or plain frozen)
Mussels, clams, scallops
Vegetarian protein powders (e.g. hemp
protein, brown rice protein, vegan blend)
Of course, you’re taking your fish oil… right?
Extra-virgin olive oil
Hemp seed oil
Pumpkin seed oil
Avocado seed oil
Flax seed oil
Extra-virgin coconut oil
Nuts & seeds
Raw, unflavored, unsalted nuts
(e.g. almonds, cashews, walnuts, pecans,
Brazil nuts, hazelnuts)
Raw, unflavored, unsalted seeds
(e.g. pumpkin seeds, sunflower seeds)
Ground flax seeds
Natural peanut butter
Natural nut butter
Remember, you want whole grains. The whole thing.
Oats (steel-cut or oat groats)
Wheat berries (whole wheat kernels)
Label reading checklist
No more than a few ingredients
Food that is close to what it used to be
Organic if possible
Local if possible
Minimal or no packaging
Sugar (look for trick words and phrases)
Hydrogenated and fractionated oils such as
corn or palm oil
Additives, preservatives, and colouring
Any other ingredients you don’t recognize
More than a few ingredients
Trick words & phrases
“Syrup” – corn syrup, brown rice syrup,
agave syrup, etc.
Words ending in “ose” – sucrose, glucose,
Words starting with “malto” – maltodextrin,
“Made with / contains real fruit”
Don’t be fooled!
Ignore what the front of the package says. Look at the back of the package. Remember, if a
packaged food claims to be “healthy”, it probably isn’t. “Organic sugar” is still sugar.