What I buy on repeat to stay happy, healthy, and sane…

Proteins:

I try to eat sardines twice a week. One can contains 1700 mg of omega-3s, which is a significant amount in the human diet. This is literally brain food! And it provides 149% of your recommended daily amount of B12 (hello, energy!). Here is my go-to way to eat sardines.

Dairy:

After visiting Greece and studying the Mediterranean diet, I cannot get enough of this authentic Greek feta made from sheep’s milk. I also love Pecorino Romano cheese (made from sheep’s milk as well). Goat and sheep dairy tends to be easier to digest. The protein structure in goat and sheep’s milk, particularly the lower levels of alpha-s1 casein, may contribute to easier digestion and less inflammation compared to cow’s milk. I love making tzatziki with this Skotidakis’ Greek yogurt. For my tzatziki recipe, and so much more about the secrets of the Mediterranean diet, click here.

Freezer Staples:

The Pura Vida and Tattooed Chef frozen veggies are ready for cooking right out of the bag. They are pre-seasoned with seasonings and olive oil. They roast up beautifully, and I love making a big batch to enjoy as a side dish or on top of rice bowls and salads.

Pantry Staples:

Nuts, Seeds, & Nut Butters

I like to buy raw nuts and seeds, and then if I want to “doctor them up” I roast them myself with oil and seasonings. I make this spiced nuts recipe a lot. I eat walnuts every single day. I plow through this big bag of walnuts. Walnuts are the ultimate brain food- rich in omega-3 fats and brain protective polyphenols. Note: Store nuts and seeds in the fridge or freezer since they contain fragile fats that can go rancid easily– especially chia, hemp, flax, and walnuts.

Produce:

I didn’t include a lot of produce here because it’s pretty self explanatory…the more fruits and veggies, the better! I eat 2 kiwis everyday for vitamin C (more than an orange!), reliable bowel movements (excellent source of fiber!), and to combat oxidative stress and repair DNA. Kiwis are hands down my favorite fruit. And for a bonus dose of fiber, leave the skin on the kiwi- it’s totally edible!

Beverages

With two teens who love hosting friends, I keep the house stocked with soda alternatives. They get plenty of sugar from treats, no need to add more with sweetened drinks.

A note on balance and individuality when it comes to nutrition

I think it’s important to note that these are grocery staples that work for me. Some of the items may not have “perfect” ingredients, but I’m not aiming for perfection (#progressnotperfection). Some of these items are organic and some aren’t, and I’m ok with that. I try to get wild-caught seafood when I can, but I don’t sweat it when I eat farm-raised. I try to limit the amount of sugar in my diet, but I also love something sweet after dinner.

I subscribe to “progress not perfection” when it comes to nutrition, and I try to teach patients the same balanced approach. With that said, what works for me may not work for you. In the world of nutrition and wellness, it’s easy to get bogged down in the minutiae and misinformation.

For fresh recipe inspiration and simple ways to turn these Costco staples into quick, nutrient-dense meals you can explore our Mediterranean Masterclass here.

If you are overwhelmed and not quite sure what the right nutrition plan is for you, let’s chat! Happy Shopping!

-Dr. Sarah Axtell

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.