We Asked 3 Dietitians to Share Their Grocery Lists With Us
Dietitians know food like no one else. So who better to ask what they're shopping for? Here are 10-item grocery lists from three registered dietitians. The best part? There are some treats and healthy hacks in all of them.
Leah Heck, RDD
Leah Heck, RDN is a dietitian and Mom who lives in Ann Arbor, Michigan, and is passionate about educating others on how simple it can be to eat whole foods that nourish our bodies. My IG is @leahmheck
- Pastured eggs - I eat eggs daily and pastured eggs have the highest amount of nutrients due to all the sunshine that the chickens receive as well as their diet, since they can free-range on pasture.
- Pre-washed organic leafy greens, like spinach or chopped kale - they’re so easy to throw into a smoothie or egg scramble or to quickly sauté.
- Avocados - you just can’t beat the versatility and the ability to easily get healthy fats into your diet!
- A fermented food like kombucha, sauerkraut, kimchi, or kefir - A simple way to add probiotics into your diet and stores often have a fun variety of these foods to choose from.
- Canned wild skipjack tuna or wild-caught salmon - It’s recommended for adults to consume at least 8oz of seafood per week, and using canned fish is a super easy way to increase your servings of seafood. I love to top salads with these, make quick fish cakes, or make a traditional tuna salad by mixing the can with good quality mayo and some pickles.
- Organic berries - I have a 10-month-old who is proving to be a berry fanatic so I love to buy a different type each week to keep variety on his plate!
- Canned coconut milk - I love to use coconut milk in myriad ways. In my smoothies, in curry recipes, or as the liquid to cook oatmeal in!
- Frozen veggies - frozen vegetables are often frozen at peak ripeness and all their nutrition is locked in! I love to keep a few bags of things like green beans or broccoli in my freezer for easy sides when I need dinner to be quick.
- Fresh mozzarella - I’m a dairy lover and fresh mozzarella cheese is often a choice that’s lower in sodium but is so great in pasta dishes, to snack on, or to make a Caprese salad with.
- Dark chocolate - I’m currently obsessed with Tony’s Chocolonely brand chocolate bars. A few pieces are a perfect weeknight dessert.
Pamela Morrison, RDN
Pamela Morrison is a registered dietitian specializing in oncology and wellness. Her Instagram @mindtotable aims to show the beauty of growing food at home to create incredible dishes and get in touch with where food really comes from.
The 10 items that are always on my grocery list are:
- Plain Greek yogurt - I always want a base on-hand to create a yummy dip for vegetables, to sub for sour cream on tacos, and to add creaminess to pasta dishes
- Salmon - I try to eat fatty fish like salmon twice a week, so a filet of salmon is nearly always on my list
- Canned beans or lentils - I add these to so many dishes, mostly soups and pastas — they're a great way to increase fiber content while adding texture
- Premade salad mixes - These make for an easy vegetable side when I don’t feel like making much else
- Block of cheese - Because I always need to have cheese and crackers available for a snack, and everything tastes better with cheese
- Onions or garlic - Despite almost always purchasing these in bulk, I still need more, because I seem to add onions/garlic to every meal I make
- Baby carrots - An easy snack with dip or hummus
- Whole grain crackers - I'll pair crackers with cheese, dips, or to throw together a last-minute charcuterie board
- Coconut water - Coconut water is my favorite form of hydration other than plain water, as it's packed with potassium which helps hydrate on a cellular level
- Lemons or limes - I seem to add a squeeze of citrus to finish off most of my dishes, the acidity really brings the flavor home!
Samantha Presicci, RDN
Samantha Presicci has her masters in clinical nutrition and has been a practicing RD for more than 7 years. She's also a Whole30 Certified Coach and a certified personal trainer. Her passion and area of focus is functional medicine and holistic health. While she has extensive experience working 1:1 with individual clients, her main focus these days is helping like-minded brands optimize their products and their consumer-facing content. When she’s not writing up blog posts, talking CPG or brainstorming brand strategy, you’ll find her scouring grocery store shelves for new products, walking at the nature preserve with her dogs and boyfriend, or visiting local farms.
- Regenerative animal proteins - Regenerative agriculture provides nuance to the very black and white conversation that's started to happen around consuming animal products (they're either "good" or "bad"). Instead, regenerative agriculture introduces the idea that we can eat meat, one of the most nourishing foods on the planet, and still save the planet. When it comes to store-bought regenerative brands, the easiest to access is Force of Nature meats.
- Pasture-raised eggs - Eggs are a great source of nutrients and a decent source of protein (about 6g for one egg), and they're also really easy to prepare. I love keeping them on hand for easy breakfasts or hard-boiling them for a great snack or salad addition.
- Grass-fed raw cheese - My go-to is typically cheddar, and it's a great addition to a meal, salad topper, or snack. I especially love pairing cheese with deli turkey, some berries, olives, and a few nuts for an easy "adult lunchable" meal.
- Extra virgin olive oil - While almost every other food has 'yes' and 'no' camps that form around it, extra virgin olive oil is one of the only kitchen staples that is universally adored — and for good reason! With a great fatty acid profile and a lots of impressive benefits, EVOO is a great friend in the kitchen, particularly as the base for a flavorful salad dressing.
- Grass-fed butter - Though it was villainized for years, it's safe to say that butter is regaining its superfood status. With vitamins A and K2, CLA (conjugated linoleic acid), omega-3s, and more, grass-fed butter is one of my go-tos for cooking (or buttering a slice of warm sourdough bread!).
- Organic berries - You won't find my cart without blueberries, blackberries, or strawberries. I love the flavor, but they're also a low carb source of antioxidants, fiber, and a host of other nutrients. They're the perfect addition to any meal or snack, and they're also great as a sweet treat with some chocolate.
- Leafy greens - Long a mainstay for the nutrivores among us, leafy greens are an easy way to get in fiber, antioxidants, and a wide array of phytonutrients without reinventing the wheel. I'm all for an easy meal add-on, especially because I'm often richly scheduled during the workday. That means that easy lunches, like leftover protein on a bed of greens with an olive-oil based dressing, are my jam.
- Maldon sea salt - I could eat this on its own! Maldon's sea salt flakes are a go-to for bakers, chefs, and everyone in-between, and I'm no exception. I love using this as a finishing salt, but I also use it in my cooking.
- Honey Mama's chocolate - Honey Mama's is the ultimate in flavor and simple, nourishing ingredients. Plus the fudgy consistency is a welcome change from chocolate's typical crunch. I love having a piece after dinner, or whenever I need a chocolate fix. If you can find it, try their Chocolate Cake flavor!
- Good Culture cottage cheese - I was a late adopter of cottage cheese, and only had my first taste of it this year. I started with Good Culture, and I'll never try anything else. It's that good! I opt for the 4% milkfat option, and I eat it plain for a protein-rich, delicious snack or breakfast. You can also pair it with berries, granola, or other toppings to level-up the flavor if preferred.