You walk into the grocery store with a plan to eat healthier this week. More vegetables, better snacks, balanced meals.
But somewhere between the produce aisle and checkout, it gets overwhelming. What should you actually buy to make that happen?
It turns out that your grocery list doesn’t need to be as complicated as you think.
“If you consistently stock nutrient-dense, versatile ingredients, healthy eating becomes easy and sustainable,” says Elizabeth Barclay, RD, a registered dietitian with Hartford HealthCare. “Your grocery cart sets the tone for your week. Planning really begins in the aisle.”
If you’re not sure where to start, a nutritionist can help you build a smarter grocery list around versatile, nutrient-dense staples.
Here are the foods Barclay says are always worth picking up.
1. Leafy greens
Ask almost any nutritionist what belongs on a healthy grocery list, and leafy greens will make the cut. Spinach, kale and arugula are great options to add some extra nutrients to almost any meal.
“Leafy greens are packed with fiber, antioxidants and essential vitamins like A, C and K,” Barclay says. “They support immune health, cardiovascular health and digestive function without adding too many calories.”
And they’re more flexible than you think.
“You can fold greens into omelets, stir them into soups, blend them into smoothies or toss them into grain bowls,” Barclay adds. “When they’re washed and visible in your refrigerator, you’re far more likely to use them.”
Keep a large container on hand each week and challenge yourself to add greens to at least one meal per day.
> Relate: How to Make a Salad That’s Filling (and Tasty)
2. Beans
They may not always look appetizing, but beans are a great staple to keep on hand. Even better, canned beans take years to spoil – so don’t be afraid to stock up at the next big sale.
“Beans provide plant based protein and soluble fiber, which help regulate blood sugar and help you feel full,” Barclay says. “When eaten regularly, they can also boost your heart health.”
They’re also one of the most budget friendly proteins in the store.
“They’re both cheap and convenient,” Barclay says. “Animal protein isn’t the only way to reach your goals. Plant-based proteins offer a great alternative, and they provide other health benefits as well.”
Keep a few varieties in your pantry and rotate them into one or two meals each week.
> Related: The Nutrition Mistakes You Didn’t Know You Were Making
3. Whole grains
Let’s be honest, everyone loves pasta. But swapping in whole grains lets you enjoy your favorite meals while adding a boost of nutritional value.
“Whole grains retain the bran and germ, which means they contain more fiber, vitamins and minerals,” Barclay says.
And they also make your meals more filling.
“When you pair whole grains with lean protein and vegetables, you create consistent and steady energy, and reduce the risk of a midday crash,” Barclay says.
Make your evenings easier by cooking a large batch of whole grains like farro or quinoa early in the week, and use it as a base for multiple meals.
> Related: 8 Easy Ways to Curb Cravings Without Cutting Out Your Favorite Foods
4. Greek yogurt
Greek yogurt isn’t only for breakfast. It’s packed with protein, and with the right seasonings, it can make a great substitute in your favorite dips or sauces.
“Greek yogurt provides protein and probiotics,” Barclay says. “Try a plain variety to avoid added sugar.”
It’s also incredibly adaptable.
“You can use it in place of sour cream or mayonnaise, blend it into smoothies or mix it into sauces for extra protein,” Barclay adds.
Buy plain, low fat varieties and flavor them yourself with fruit or nuts for a convenient breakfast.
> Related: Why You Should Never Skip Breakfast – Even on Busy Mornings
5. Frozen vegetables
Fresh produce gets all the glory, but frozen vegetables can be just as good. And unlike their fresh counterparts, they won’t rot in the back of your fridge.
“Frozen vegetables are typically harvested and preserved at peak ripeness,” Barclay says. “They retain much of their nutrient content and help reduce food waste.”
They also make an easy backup plan on days that start getting away from you.
“When you keep frozen vegetables on hand, you always have a way to add extra nutrients to a meal,” Barclay says. “Having a backup plan ready to go can help you avoid the temptation to choose takeout or other less nutritious options.”
> Related: Nutrition Smack Down: Fresh vs. Frozen vs. Canned Produce
6. Nuts and seeds
In the right portions, nuts and seeds can be a great snack to get you through that mid afternoon crash.
“They provide healthy fats, fiber and important minerals like magnesium,” Barclay says. “In moderation, they support heart health and satiety.”
But keep an eye on your portion sizes.
“A small handful is typically plenty,” Barclay says. “They can be high in calories, but they are also filling enough to help prevent overeating.”
Try portioning them out in advance, so you aren’t tempted to keep reaching for more.
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7. Eggs
Eggs are another breakfast staple that are easily overlooked later in the day.
“This is another affordable protein option to keep on hand for the nights that you don’t feel up to cooking a big meal. They also contain nutrients like choline, which helps with brain health,” Barclay says.
They’re also easy to cook.
“With options like scrambles or frittatas, eggs offer a simple way to build meals around vegetables and whole grains in just a few minutes,” Barclay adds.
Keep a carton in your fridge for fast, balanced meals any time of day.
> Related: What Nutritionists Eat When They Don’t Feel Like Cooking
8. Olive oil
We all love butter, but when it comes to cooking, olive oil is the gold standard.
“Olive oil is high in monounsaturated fats, which are associated with improved heart health,” Barclay says. “Using it instead of butter or heavily processed oils can make a big difference in your health.”
And the flavor is better, too.
“A small amount adds depth without overwhelming a dish,” Barclay says.
Use it for sautéing vegetables or try extra virgin olive oil as the base for homemade dressings.
> Related: Which Cooking Oil Is Best for My Health (and My Food)?
9. Fruit
Is late night snacking your kryptonite? Keeping fruit in the house gives you a delicious alternative to chips or ice cream.
“Fruit provides fiber, antioxidants and essential vitamins that support immune and cardiovascular health,” Barclay says. “Whole fruit, rather than juice, helps regulate blood sugar because the fiber slows absorption.”
It’s also an easy swap for the processed snacks that find their way onto your grocery list – something a nutritionist would likely encourage.
“When fruit is washed, visible and ready to eat, it becomes an easy option,” Barclay says. “Berries, cherries, apples or bananas offer all the convenience of your favorite processed snacks.”
Keep a bowl of fresh fruit on the counter or frozen fruit in the freezer so a healthier option is always within reach.
“When your kitchen is stocked with these staples, healthy eating becomes the default rather than the exception,” Barclay says. “And as a bonus, it makes meal planning so much easier when you have a few reliable items to fall back on.”
