Do you ever feel like grocery shopping for healthy items is confusing, misleading, and time-consuming? I mean, how do you know what ingredients to stay away from and which ones are okay…especially when half of them are hard to even read!
Healthy grocery shopping shouldn’t be difficult, and I’m going to help you decode it once and for all! I’ll dive into common nutrition label red flags, what I look for when shopping for various foods, and some of my tried-and-true brands for:
In this short list alone, you can find chemicals that have been linked to cancer, endocrine (hormone) disruption, hyperactivity, allergenic irritants, and more. These ingredients are a “no” for the sake of me and my family’s health. I’d encourage you to steer clear of or heavily limit any items that include the following:
I realize we can’t avoid everything all the time, especially if eating out, and perfection is never the goal, but one of the perks of cooking at home is having more control over what is in your food.
Produce is always a good idea! Fresh fruits and veggies are incredibly beneficial for their micronutrient status, but let me share a few caveats.
Here’s what to look for in produce:
Budget-friendly tip:
Purchasing in-season produce or organic frozen produce are two ways to save money while not compromising quality! In season produce is typically less expensive because supply is normally greater. And frozen produce is often picked at the height of ripeness/nutritional value and frozen immediately, retaining most of its beneficial nutrition.
Protein has changed my life. When I prioritized starting my day with a high-protein breakfast and aimed to hit 100g+ of clean protein per day, I realized how much better it made me feel! No cravings, balanced blood sugar, better energy throughout the whole day, less moodiness. Y’all, protein is so important. BUT…
Depending on how you’re sourcing your protein, it can change your life for the better, or it can add to your body’s toxic burden. Buying conventionally raised meat that has been treated with antibiotics, hormones, and other pharmaceuticals means these chemicals often just end up in your body after consuming them! So, what does it mean to purchase “clean protein?”
Here’s what to look for in meat/protein:
Note: If you’re buying something like a breakfast sausage or other more “prepared” pieces of meat, I’m okay with the ingredients including organic herbs and spices. Also, I’m okay with purchasing wild-caught fish that are canned in extra virgin olive oil.
Some of my favorite brands for clean protein include:
Budget-friendly tip:
Costco often has great wild-caught frozen fish, 100% grass-fed beef, and canned wild-caught fish at more affordable prices.
Dairy can get a bad rap in today’s health-forward circles. I understand why, but I also don’t want to completely villainize it! I am a firm believer that you must 1) take inventory of your own bio individuality and whether or not you tolerate a food well and 2) take inventory of the quality of food you are eating (or drinking).
If you tolerate dairy, here’s what to look for in dairy:
If you want to learn more about food sensitivities vs food allergies (including how to test for them!), be sure to check out this article.
Dairy alternatives are all the rage, and I’m thankful we have them as options. But y’all, they’re not all good! Many are filled with gut-irritating gums and fillers, inflammatory seed oils, and added sugars.
Here’s what to look for in dairy-alternatives:
Some of my favorite dairy-alternative brands include:
Breads, grains, and cereals can go downhill fast. High in sugar, loaded with inflammatory oils, and a base of conventional glyphosate-sprayed wheat and/or oats is just the short list of my gripe with most bread and grain-based products.
But, like most things, quality counts! And it’s not all bad. I’m super selective with breads, grains, and alternatives, and you should be, too. My top tip is this: Don’t fall prey to marketing! Just because something says “gluten-free!” doesn’t mean it’s healthy. As always, READ THE INGREDIENTS!
Here’s what to look for in breads, grains, cereals, etc.:
Some of my favorite brands for breads, grains, cereals, and alternatives include:
Budget-friendly tip:
Purchase breads (such as from AWG Bakery) in bulk or when on sale to save. Freeze whatever you don’t need for right now!
Condiments often make or break a dish. They add that pop of flavor to bring your meal to life, but they can also absolutely derail the nutritional value of what you’re eating. So many condiments are loaded with added sugar, food dyes, inflammatory vegetable and seed oils, and all sorts of other gums and chemical additives.
It’s incredibly important to make your own dressings and condiments, or to purchase from brands who hold high ingredient standards.
Here’s what to look for in condiments:
Some of my favorite brands and condiments include:
I love keeping a good supply of canned and dry goods in my pantry. Having them on hand can help me throw a quick dinner together in minutes.
Here’s what to look for in canned and dry goods:
Some of my favorite go-to brands and products for canned and dry goods include:
Budget-friendly tip:
I purchase many of my canned and dry goods from Thrive Market for a discount. And they’re shipped right to my door. Put your regulars on auto-ship and enjoy an even steeper discount!
The world of snacks can be scary. Y’all, most of them are just junk! Heavy on empty calories and void of nutrition. But as busy moms with kiddos on the go, we all need grab-and-go options that are *better* than what is conventionally chosen.
While I won’t argue that many of these snacks are nutrient-dense health foods (although some are…looking at you, jerky sticks!), you can at least have the peace of mind in knowing that they are better choices.
Here’s what to look for in snacks:
I learn heavy into trustworthy brands for improved snacking:
Like condiments, beverages can either add that pop of flavor or refreshment you were looking for, or they can totally tank in terms of nutrition. Be wise when choosing what to sip on!
Here’s what to look for in beverages:
Again, we’re looking for simplicity and readability when it comes to the ingredients. Here are some of my faves:
Frozen food is a good option for staying stocked with healthy produce at all times. Even when fresh produce runs low in the refrigerator, you can always grab a bag of veggies out of the freezer and have healthy food in minutes!
Here’s what to look for in frozen food:
Here are some of my go-to brands to buy:
Budget-friendly tip:
Note that I purchase all of these frozen foods via Thrive Market! I like to add my regulars to auto-ship for an even bigger discount.
We’re all looking to save a few dollars when it comes to groceries. In addition to the money-saving tips I pointed out in the sections above, here are a few more budget-friendly hacks:
Now that you’ve loaded up on your healthy groceries from pantry staples to frozen foods, let’s put them to good use! You can visit my blog to check out any of the delicious (but realistic!) recipes I have for you. And be sure to check out my Meal Prep blog, which will help you get healthy food on the table fast. Happy shopping!
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