Stocking your kitchen with fresh whole foods is one of the best strategies to consistent healthy eating. When good quality protein sources and colorful vegetables are readily available, meal planning becomes a whole lot easier. There is less of a tendency to purchase last-minute fast food or convenience food, which is far less nourishing to our bodies.
There is no one diet perfect for everyone, and each person has different taste preferences, allergies, and dietary guidelines they may be following. It is important to shop according to your individual dietary needs. A general beneficial strategy is to aim to have your grocery cart 80% full of fresh whole foods, which are packed with vitamins, minerals, and antioxidants that support the body.
Variety is key.
We don’t want to get bored or stuck on the same food week after week. Trying new recipes is always fun and keeps mealtimes interesting. Incorporating a variety of different foods also helps give our bodies different beneficial nutrients. Selecting seasonally available produce is a great way of supporting local farms and keeping variety in your diet year-round.
Most of the time, I personally tend to eat a primarily Mediterranean diet with an emphasis on fresh local produce and seafood. I shop for the bulk of my groceries once per week, and my food selection is different each time.
An example grocery cart for me looks like this:
- Wild salmon
- Chicken thighs
- Eggs
- Black Beans
- Blueberries
- Strawberries
- Avocado
- Cilantro
- Onion
- Taco shells
- Broccoli
- Cauliflower
- Potatoes
- Hummus
- Feta Cheese
- Mary’s Crackers
- Olive Oil
- Roasted Cashews
- Brown Rice
- Dark Chocolate
- Sparkling Water
- Coffee
- Herbal Tea
The general goal is to include protein and vegetables at most meals, and limit refined sugars and processed foods that are of low nutritional value and tend to worsen many health-related symptoms.
Selecting a variety of fresh whole foods and avoiding refined sugar in the grocery cart is key.
Then, when it’s time to eat, these healthy options are readily available to be transformed into wholesome meals.
Dr. Caitlan Gignac
Naturopathic Doctor San Jose
408-356-1364
