Following these tips from registered dietitians will help you stock your kitchen smartly and may even relieve some supermarket-induced stress. Follow your green with red or orange veggies like bell peppers or carrots. Then Moon recommends thinking about what’s in season and what will last the longest. “When picking out items, look for produce that does not have any visible spoilage,” registered dietitian Maya Feller, M.S., R.D., CDN, tells mindbodygreen. Also keep in mind, some produce has a longer shelf life than others. For example, bananas, apples, or oranges will last you longer than berries or peaches, author of Eat Your Vitamins and registered nutritionist Mascha Davis, MPH, RDN, explains. Carrots, potatoes, and cauliflower tend to be less perishable as well. Once you make it to the grain aisle, keep two things in mind. One, always opt for whole grains when possible. Two, experiment with the wide variety of whole grains. “Try wild rice if you normally get plain, white rice,” Davis suggests. “Experience buckwheat or quinoa. Most grains are very easy to cook and have huge health benefits like fiber, plus key vitamins and minerals.” When purchasing meat, look for grass-fed and organic options, when possible. If you’re vegetarian, eggs and some dairy products can provide good sources of protein. For anyone following a plant-based diet, Amaral recommends tofu or tempeh, beans, lentils, nuts, or nut butters. “You could also get protein from seeds like chia, flax, hemp seeds, and pepita seeds,” she says. This can include dried grains and legumes, as well as canned foods. “Canned tomatoes are also a great source of nutrients such as the antioxidant lycopene,” Davis says. “Be careful when it comes to canned fruits because they can be very high in sugar.” Meals and snacks should contain a balance of healthy proteins, carbs, and fats. When shopping for pantry staples, Moon suggests keeping those macronutrients in mind. Just because the product can last on a shelf does not mean it has to be thoroughly processed or loaded with preservatives. “This is because fruits and vegetables are frozen at the peak of their freshness,” Moon explains, “meaning all those vitamins and antioxidants get locked in for full benefit and flavor.” Frozen fruit can be used in smoothies, as a topping for overnight oats, or baked into muffins. “Frozen vegetables can be replaced for any fresh vegetable in a recipe,” Davis says. “They are just as high in nutrients and very convenient.” Not only are they nutritious, but frozen items are often less expensive than fresh produce and won’t spoil, saving you trips to the grocery store. If you are purchasing produce, though, don’t panic about it perishing too quickly. Buy only how much you need, and learn how to store your food to keep it fresher for longer. If you have food allergies, always check food labels to make sure what you’re purchasing is gluten-free, dairy-free, or nut-free, depending on your need.
