Learning & Education
top of page

Healthy Grocery List

Success in eating healthy starts at the supermarket, we want to help you learn about some of the top energy-boosting foods you should add to your grocery list.


 


Vegetables

  • okra, eggplant, carrots, broccoli, leafy greens such as callaloo, kale, collards, spinach and Swiss chard

  • arugula, cauliflower, bell peppers, brussels sprouts, zucchini, and asparagus

  • cabbage, cucumbers, celery, onions, garlic and fresh herbs like basil and parsley

  • beets, butternut squash, potatoes and sweet potatoes

Fruits

  • guava, sapodilla, pomegranate, oranges, mango, banana, papaya, pineapple, apples, melon, lemons, limes, grapefruit and starfruit

  • avocados (choose at different stages of ripeness) and grapes (green or red)

  • fresh blueberries, strawberries, cherries, blackberries, or raspberries (buy frozen to save $)

Dairy products, nondairy products, eggs, and fermented foods

  • eggs (preferably pasture-raised)

  • pasture butter

  • grass-fed full fat or 2 percent yogurt or coconut yogurt

  • dairy milk, almond milk, or coconut milk (unsweetened, nondairy milks that contain limited ingredients)

  • full fat cheeses such as goat cheese, cheddar, and feta

Meat, fish, and vegetarian proteins

  • whole chicken or skin-on chicken breasts

  • salmon

  • fresh fish fillets (fish with scales)

  • turkey or grass-fed beef

Legumes and grain products

  • oats, millet, teff, barley, brown rice, maize and whole wheat

  • kidney beans, lentils, pigeon peas, chickpeas and cowpeas

  • garbanzo beans and black beans

  • quinoa, amaranth, farro, and buckwheat

  • rolled or steel-cut oats

  • corn tortillas made with minimal ingredients


 

Freezer staples


Veggies and fruits

  • frozen greens like spinach and kale

  • frozen chopped veggies like broccoli and cauliflower

  • edamame

  • frozen fruits like berries, cherries, cubed mango, and pomegranate seeds

Bread and flour

  • Ezekiel bread

  • almond flour

  • coconut flour

  • wheat germ

  • whole wheat flour

Proteins

  • frozen chicken, beef, turkey, and fish (with scales )


 

Pantry staples


Fats and oils The following are healthy, minimally processed fats that promote health in various ways:

  • olive oil

  • avocado oil

  • ghee or grass-fed butter

  • coconut oil

  • tahini

  • unsweetened coconut flakes and coconut butter

Nuts and nut butters

  • almonds, walnuts, peanuts, flax seeds and cashews

  • almonds

  • pumpkin seeds

  • natural peanut butter (only ingredients should be peanuts and salt)

  • almond butter

  • sunflower seeds

  • chia seeds

  • walnuts

  • pistachios

  • ground flaxseed

Condiments

  • apple cider vinegar

  • balsamic vinegar

  • honey

  • hot sauce

  • pure maple syrup

  • tamari, soy sauce, or coconut aminos

  • nutritional yeast

  • salsa

  • mustard

  • vanilla extract

  • salt and pepper

Spices

  • All spice, scotch bonnet, ginger, nutmeg, cloves and garlic

  • Paprika, turmeric, cinnamon, sage, red pepper flakes and garlic powder

  • nutmeg, saffron, paprika, curry powder and chili powder

Canned goods

  • canned full fat coconut milk

  • sardines

  • crushed tomatoes

  • pumpkin purée

  • no-sugar-added marinara sauce

Miscellaneous

  • chicken/vegetable/ beef broth

  • baking powder

  • baking soda

  • sun-dried tomatoes

Beverages

  • tea bags (green and black are great)

  • herbal teas such as peppermint, hibiscus, and ginger

  • water

  • coffee




Is there anything that you think we left off the list? Email us and let us know !!! We look forward to hearing from you.



 

Tazamach Homeschooling Academy is A Premier Source Of Educational Resources For Blacks, Hispanics, and Indigenous Families. Our main purpose is to support you, the parent, and your child (ren). Homeschooling is so much more than just reading and writing. It is about nurturing and developing the whole child. The whole person. The whole family. We are here to help you and your family with your academics, your mental health, your tips on how to provide for your family. We are dedicated to building up our community and watching it flourish.


P.S. Make sure to join my FREE Private Facebook Group. HERE IS THE LINK





Healthy grocery list referenced from:

7 views0 comments

Comments


bottom of page