You all likely know Trader Joe’s is my go-to store. I love that they offer relatively affordable health food options, a consistently cheerful staff, and a range of one-of-a-kind products. I also love that they don’t allow artificial food dyes, high fructose corn syrup, artificial flavors, and MSG in their products. With that said, not everything on their shelves is a healthy choice. To help you navigate, I’ve curated my top picks for healthy(ish) staples:

Proteins:

Dairy (fridge):

1. Goat yogurt
2. Strained thick & creamy plain Greek yogurt (15 grams of protein per serving!)
3. Authentic Greek feta from sheep’s milk

*Some people have sensitivities to dairy. I find most people can tolerate fermented dairy (yogurt) and goat/sheep dairy. This authentic Greek feta is made from sheep’s milk.

Freezer staples:

1. Wild blueberries (2x the antioxidants than regular blueberries)
2. Edamame
3. Roasted seasoned brussels sprouts
4. Cauliflower gnocchi
5. Spicy Mexican style rice cauliflower
6. Channa masala (spiced chickpeas)
7. Tofu kimbap (This may not have the “cleanest” ingredients, but it’s comfort food to me and I love this as an alternative to takeout. Progress over perfection!)
8. Root vegetable fries

Time-Saving Veggies
(all found in the fridge section)

1. Organic shredded kale
2. Pre-cut organic broccoli
3. Jicama sticks
4. Steamed baby beets
5. Organic microgreens
6. Asian stir-fry mix
7. Shaved brussels sprouts
8. Butternut squash zig-zags (not pictured)

*I didn’t include a lot of produce here because it’s pretty self explanatory. These are my favorite convenient options.

Carbs & Carb Alternatives

1. Sliced sourdough bread (no added yeast= real deal sourdough; shelf)
2. European Grains and Seeds bread (shelf)
3. Cauliflower slims (fridge)
4. Cauliflower slim pizza crusts (fridge)
5. Almond flour tortillas (shelf)
6. Red lentil pasta (shelf)
7. Hearts of palm pasta (shelf)

Nuts, Seeds, & Nut butters
(all found on the shelf at TJ’s; once you get home, store nuts and seeds in the fridge or freezer since they contain fragile fats that can go rancid easily– especially chia, flax, and walnuts)

1. Walnuts (good source of anti-inflammatory omega-3 fatty acids)
2. Brazil nuts (good source of selenium)
3. Chia seeds (excellent source of fiber)
4. Hemp seeds (highest protein seed)
5. Ground flax (good for hormones)
6. Raw almond butter
7. Organic creamy peanut butter
8. Tahini (makes for a delicious, mineral-rich sauce or dressing)
9. Almond flour

Snacks & Treats
(all shelf-stable)

1. Savory squares crackers
2. Norwegian crispbread
3. Olive oil popcorn
4. Seaweed snacks
5. 72% dark chocolate chips
6. Slightly coated dark chocolate covered almonds
7. Dark chocolate sunflower seed butter cups
8. Almond flour chocolate chip cookie baking mix (I haven’t seen this in a couple weeks…hoping they bring this back!)
9. Dark chocolate bars

*When I’m looking for sweets at the store, I try to aim for less than 10 grams of sugar per serving.

Miscellaneous

1. Everything but the bagel seasoning (shelf)
2. Chili Lime seasoning (shelf)
3. Novello Italian reserve extra-virgin olive oil (shelf)
4. Organic tomato basil marinara (no added sugar; shelf)
5. Green goddess dressing (fridge)
6. Vegan Caesar dressing (fridge)
7. Vegan kale cashew pesto (fridge)
8. Chimichurri sauce (fridge)
9. Sauerkraut with pickles (fridge)
10. Nutritional yeast (shelf)
11. Organic soy milk (shelf)
12. Iced unsweetened green tea (shelf)
13. Lavender laundry detergent
14. 100% ginger juice mix (shelf)
15. Sparkling apple cider vinegar drinks (great mocktail)

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.

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