Embarking on a journey toward healthier eating habits often begins with the foundation laid in our grocery carts. In this guide, we’ll explore the essential components of a nutritious weekly grocery list. From vibrant fruits and vegetables to lean proteins and wholesome grains, learn how to curate a selection that fuels your body and supports your well-being.

Proteins:

• Chicken breasts: Organic, pasture-raised if possible (EWG suggests organic chicken to avoid antibiotics and pesticides).
• Lean ground turkey: Organic, pasture-raised if possible (EWG suggests organic turkey to avoid antibiotics and pesticides).
• Salmon fillets: Wild-caught if possible (EWG suggests wild-caught salmon for lower levels of contaminants like mercury).
• Eggs: Pasture-raised, organic if possible (EWG suggests pasture-raised eggs for higher nutrient content and omega-3 fatty acids).
• Greek yogurt: Organic, grass-fed if possible (Dr. Mark Hyman suggests grass-fed dairy for higher omega-3 fatty acids and CLA content).
• Tofu or tempeh: Organic, non-GMO if possible (EWG suggests organic soy to avoid GMOs and pesticides).

Carbohydrates:

• Quinoa: Conventional is okay.
• Brown rice: Organic if possible (EWG suggests organic rice to reduce exposure to arsenic).
• Gluten-free pasta (made from rice, quinoa, or lentils): Organic if possible.
• Sweet potatoes: Conventional is okay.
• Oats: Organic, gluten-free if possible (EWG suggests organic oats to avoid glyphosate contamination).

Fruits and Vegetables:

• Spinach: Organic if possible (EWG suggests organic spinach to avoid pesticides).
• Broccoli: Conventional is okay.
• Bell peppers: Organic if possible (EWG suggests organic bell peppers to avoid pesticides).
• Carrots: Conventional is okay.
• Avocado: Conventional is okay.
• Berries (e.g., strawberries, blueberries): Organic if possible (EWG suggests organic berries to avoid pesticides).
• Bananas: Conventional is okay.
• Oranges: Conventional is okay.
• Apples: Organic if possible (EWG suggests organic apples to avoid pesticides).

Healthy Fats:

• Avocado: Conventional is okay.
• Olive oil: Extra virgin, organic if possible.

Dairy/Dairy Alternatives:

• Almond milk or other plant-based milk: Organic if possible (EWG suggests organic almonds to avoid pesticides).
• Cottage cheese: Organic, grass-fed if possible (Dr. Mark Hyman suggests grass-fed dairy for higher omega-3 fatty acids and CLA content).
• Cheese (e.g., feta, mozzarella): Organic, grass-fed if possible (Dr. Mark Hyman suggests grass-fed dairy for higher omega-3 fatty acids and CLA content).

Miscellaneous:

• Beans (e.g., black beans, chickpeas): Conventional is okay.
• Lentils: Conventional is okay.
• Hummus: Organic if possible.
• Herbs and spices: Organic if possible.
• Salad greens: Organic if possible (EWG suggests organic lettuce to avoid pesticides).
• Tomatoes: Organic if possible (EWG suggests organic tomatoes to avoid pesticides).

Condiments and Extras:

• Mustard: Organic if possible.
• Balsamic vinegar: Organic if possible.
• Tamari (gluten-free soy sauce): Organic if possible.
• Salsa: Organic if possible.
• Nutritional yeast: Organic if possible.

It’s important to note that organic and pasture-raised options may be more expensive, so choose based on your budget and personal preferences. (Navigate wisely with EWG’s Dirty Dozen and Clean Fifteen to make informed choices for your health.) Additionally, availability may vary depending on your location. Always wash fruits and vegetables thoroughly before consuming, regardless of whether they are organic or conventional.