Grocery shopping

Going shopping for healthy products can sometimes be overwhelming. There is so much behind what the label really says. We could spend hours in a place reading all the labels, ingredients etc trying to find the most appropriate for our needs. In another post I will go in more detail about the hidden names and things to avoid when buying either food or other products (cleaning, beauty) Here is some basic guidance.

Water: Filter water is preferred and having it in a BPA free bottle. Glass bottle would be better.

Fruit: There are no bad fruits, you just need to refer to your fructose chart to determine portion size and how much to eat in a day.  Certain fruits like watermelon and grapes are higher in the fructose, be aware of that. Preferably buy organic, if that is too expensive then at least try buying the ones with thin skin like blueberries organic and the ones with thick skin like bananas, regular.

Vegetables:You want to eat lots of vegetables, a variety not just the same one. Try buying organic, like we mentioned in the fruits the ones with thin skin are better organic (spinach, kale, arugula…) veggies with thick skin won’t absorb as much the pesticides etc that unfortunately sometimes we find in our foods.

Meats:  You want to buy natural meats that do not contain gluten, casein, nitrate/nitrite, hormones, antibiotics or preservatives.  Grass fed. Preferably going to you local butcher that hopefully treats the animals in a kind considerate way. Cruelty free!

Oils:  The best oils are Olive Oil (for low heat, sautéing, salad dressings) or Coconut Oil (for high heat, also adds coconut flavor when drizzled on foods cold.)  A little Sunflower or Grapeseed Oil is okay on occasion. Avocado oil is a good butter substitute. Avoid canola!

Vinegars:  All are fine except Malt Vinegar.  Apple cider vinegar is great for your immune system.

Broth: When shopping for broth make sure you check the ingredients for gluten, MSG and other mysterious ingredients like “modified food starch” or “natural flavor” which may have gluten. 

Sweeteners:  You can use stevia (not Truvia, just plain stevia), xylitol, coconut sugar/nectar or grade B/dark maple syrup.

Flours:  It’s best to avoid flours made from any grains or wheat.  You can have almond or hazelnut flour (best for baking), garbanzo flour and coconut flour.   

Milk: Instead of cow’s milk you can have unsweetened almond, coconut milk, cashew milk or hemp milk. If you want an animal milk, look for hormone free, organic.

Other drinks:  Herbal, rooibos, teas are okay.  You usually don’t have to worry about gluten in teas, but sometimes you’ll find it they can contain barley.  Fizzy or sparkling water is fine as long as it doesn’t have artificial sweeteners. The ingredients should be carbonated water and natural flavor.   Kombucha tea is great for your GI system. It is fermented (don’t shake it) and contains probiotics. It has a sour flavor, so some people may not like it, but you should try it and see what you think.   

Toothpaste – Most toothpaste has gluten and artificial sweeteners

Hair/skin products – Refer to your list of gluten ingredients in these products.  This is sometimes the cause of skin irritation or loss of/thinning hair.

Cleaning products: Stay away from chemicals as much as possible. Some of the recommended brands are Mr.Meyers, Seventh Generation and Dr. Bronner’s. There is a website: that sell natural beauty and cleaning products.

  • Read labels for any hidden ingredients. Remember sugar has lots of synonyms, be aware of it! It is better quality than quantity.

Pic: Nicotitto/NRD in Unsplash

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