Better health starts at the grocery store

If you do the grocery shopping, you have the power. 

I might even say “a super power”.  

You have the power to change your health, and the health of everyone in your house, simply by what you buy and bring into the house. 

Let’s talk about that.

If you don’t bring the bad foods into the house, they don’t get eaten.  Am I right?

Who’s with me on this?

Everybody deserves to feel their best and that starts with what you are eating. 

Do you want to feel half your age?  What you eat matters. 

Do you want to prevent chronic disease?  What you eat matters. 

Do you want to have more energy?  What you eat matters. 

When you choose a diet rich in whole, plant-based foods, you are actually eating foods that fight disease. These plant-based foods are full of antioxidants, vitamins, minerals, fiber and enzymes. 

What they don’t have is unhealthy fat. 

If you want to improve your odds of lowering your cholesterol, better managing your blood pressure, preventing type 2 diabetes, preventing Alzheimer’s and preventing cancer, reduce your fat intake and increase your fiber intake. 

An easy way to reduce fat and increase fiber is to transition into eating a whole-food, plant-based diet while reducing your intake of animal protein, or eliminating it all together.  

I help clients everyday easily make the transition to eating for optimum health. We focus on their specific health goals and how food and lifestyle changes can help.

During my work with clients, I am often asked what foods I buy and stock in our pantry. So, I created a reference list for clients and am sharing it below. We find when our pantry is stocked with these foods, making healthy meals and snacks is a breeze. 

What we buy at the grocery store

Produce:  Choose a variety of fresh organic fruits and vegetables.  The different colors you see reflect different phytochemicals that will benefit your health. So be sure to stock up on lots of different colors. Some staples we always have are apples, bananas, pears, carrots, celery, onions, broccoli, cauliflower, lettuce and fresh garlic. Then we supplement with seasonal fruits and vegetables like cantaloupe, watermelon, papayas, tomatoes, asparagus, Swiss chard and green beans. 

Dried Foods:  Dried beans and peas, brown rice, whole-wheat pasta, quinoa, barley and oats are good choices as are chickpea flour, almond flour and spelt flour.  All organic whole grains are great choices. Raw almonds, raw cashews, walnuts and pecans also are good to have around.  

Canned Foods:  Beans and tomatoes are good to have in the pantry.  Be sure to read the label and avoid cans containing ingredients you don’t recognize. For example, canned tomatoes should only have tomatoes as the ingredient. Canned beans should only have beans, water, and sea salt as ingredients. We also keep organic almond butter in the pantry along with apple cider vinegar, coconut oil and olive oil. 

Refrigerated Foods:  Tofu, tempeh, hummus and plant-based milk are frequently included in recipes so it’s good to have them on hand.

Frozen Foods:  Organic non-GMO corn, Wyman’s® wild blueberries, frozen strawberries, lima beans, peas and mixed vegetables.  These are all good choices for some delicious recipes you will make. 

Spices:  Staples that I always have in the cabinet include cumin, nutritional yeast, turmeric, chili powder, onion powder, garlic powder, cinnamon, oregano, basil, sea salt, paprika, smoked paprika, garlic salt, sage, celery seeds, curry powder, marjoram, bay leaves, minced onion, Italian seasoning, ginger, thyme, coriander, nutmeg and dill. These spices will cover most of the recipes I make.

Other pantry items:  Aluminum-free baking powder, baking soda and alcohol-free vanilla. 

There you go.  I hope this list helps.  

Eating for better health can be delicious and easy, and it starts with what you buy at the grocery store.  


Improve Your Health With Personalized Nutrition Counseling – I’ll show you how!

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Improve Your Health With Personalized Nutrition Counseling - I'll Show You How!
Picture of Yetta Blair, CFNC, CHCC

Yetta Blair, CFNC, CHCC

Yetta is a certified functional nutrition practitioner, holistic cancer coach and speaker. She studied whole-food, plant-based nutrition with T. Colin Campbell, Ph.D., Professor Emeritus of Nutritional Biochemistry at Cornell University. She is a food driven analyst and works with clients to help them use nutrition principles to solve the root causes of their health symptoms. She knows that functional nutrition is the answer to our current healthcare crisis, both for individuals and for society at large, and wants to inform as many people as she can of the power of food to heal. Her promise to clients - if you eat better, you will feel better.