Whole Foods Grocery List

whole foods 1

Want to achieve optimal health and vitality? Then buy these foods and ONLY these foods. Packaged, processed foods are largely devoid of nutrients, contain ingredients we can’t pronounce and the body doesn’t recognize (because it’s man-made food!), and can alter our brain chemistry so we ravenously crave them. GET OUT OF THE BOX!! Your health depends on it.

Vegetables4-7 servings per day

Brassica family

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collards
  • Kale
  • Radish
  • Rutabaga
  • Turnip
  • Watercress

Carotene Family

  • Avocado
  • Beets
  • Carrots
  • Chard
  • Corn
  • Leaf lettuce
  • Pumpkin
  • Winter squash- acorn, butternut, spaghetti
  • Radicchio
  • Red pepper
  • Romaine lettuce
  • Spinach
  • Sweet potato
  • Tomatoes

Allium Family

  • Garlic
  • Onions
  • Leeks
  • Scallions

Other

  • Artichoke
  • Asparagus
  • Celery
  • Cucumber
  • Eggplant
  • Fennel
  • Green beans
  • Mushrooms, especially maitake and shiitake
  • Jicama
  • Okra
  • Parsnip
  • Peas
  • Potatoes
  • Summer squash- yellow and zucchini

Fruits- 2-3 servings per day

Flavonoid Family

  • Blueberries
  • Blackberries
  • Cherries
  • Cranberries
  • Figs
  • Purple grapes
  • Plums
  • Pomegranate
  • Raisins
  • Raspberries
  • Strawberries

Carotene Family

  • Apricot
  • Cantaloupe
  • Kiwi
  • Mango
  • Nectarines
  • Peaches
  • Watermelon

Citrus Family

  • Oranges
  • Lemons
  • Limes
  • Tangerines

Other

  • Apples
  • Bananas
  • Pears
  • Pineapple

Beverages

  • Filtered water
  • Chai tea
  • Green tea
  • Herbal teas- ginger, chamomile, liver detox, slippery elm, rooibos
  • Vegetable juices
  • Coconut water
  • Almond milk
  • Coconut milk

Whole Grains- 1-4 servings per day

  • Whole grain breads
  • Brown rice
  • Buckwheat
  • Oatmeal
  • Quinoa

Nuts & Seeds1-2 servings per day

  • Almonds
  • Brazil nuts
  • Cashews
  • Flaxseeds
  • Chia seeds
  • Nut butters
  • Pecans
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

Legumes– 1-2 servings per day

  • Black beans
  • Chickpeas, hummus
  • Edamame
  • Kidney beans
  • Lima beans
  • Pinto beans
  • Tempeh
  • Miso soup

Cold-Water Fish– 3-5 servings per week

  • Salmon- wild
  • Sardines
  • Scallops
  • Tuna- eat sparingly due to high mercury content and unsustainable fishing practices
  • Cod
  • Haddock
  • Halibut
  • Trout

 Animal Foods2-4 servings per week

  • Beef
  • Chicken
  • Lamb
  • Turkey

Dairy– 1-2 servings per day, if tolerated

  • Butter
  • Cottage cheese
  • Eggs
  • Cheese- feta, goat, asiago, parmesan, romano, mozzarella
  • Kefir
  • Yogurt

Herbs & SpicesUse liberally

Fresh Herbs & Spices

  • Basil
  • Chives
  • Cilantro
  • Dill
  • Ginger root
  • Parsley
  • Rosemary
  • Tarragon

Dry Herbs & Spices

  • Bay leaves
  • Cinnamon
  • Cloves
  • Cumin
  • Oregano
  • Pepper
  • Thyme
  • Turmeric

Miscellaneous

  • Apple cider vinegar
  • Maca powder
  • Dark chocolate
  • Nutritional yeast
  • Sea veggies- hijiki, nori, wakame, dulse
  • Olive oil
  • Salsa
  • Sea salt
  • Stevia
  • Honey
  • Maple syrup- grade B
  • Tamari (gluten free soy sauce)
  • Vanilla extract

Notes

  • Eat organic, fresh, seasonal produce as much as possible. Farmer’s markets are a convenient and cheap way to accomplish this.
  • Eat organic animal products and pastured/grass-fed, if possible. Full-fat dairy is preferable as well.
  • Wild-caught fish are usually preferable to farmed.
  • It’s all about quality over quantity. It’s going to be more expensive to buy organic, but well worth the additional costs.
  • Check the ingredients labels on all packaged goods- don’t buy anything with names you can’t pronounce.
  • Diversity of foods is key. Buy different fruits and vegetables each week for a varied nutritional profile.
  • Shopping primarily at Whole Foods and farmer’s markets will help make the above suggestions easier.
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