Vegetables:

  • leafy greens

  • broccoli

  • kale

  • sweet potato

  • spinach

  • bell peppers

  • carrots

Drinks:

  • green tea

  • water

  • pure cranberry juice (no added sugar)

  • coconut water (no added sugar)

Foods to Avoid:

  • highly processed foods

  • highly processed red meat

  • canola oil

  • palm oil

  • greasy, heavy foods

Grocery List

(Prioritizing healthy, nutritious foods that are beneficial for your body)

Protein/Meat:

  • salmon

  • eggs

  • chicken

  • lean beef

  • turkey

  • beans

  • tofu

Dairy:

  • milk

  • cottage cheese

  • greek yogurt

  • cheese

  • organic/homemade butter

Extras:

  • honey

  • garlic

  • turmeric

  • basil

Healthy Fats + Snacks:

  • avocado

  • olive oil

  • nuts & nut butter (ex. almond butter, peanut butter)

  • hummus

  • rice cakes

  • smoothie

Fiber:

  • chia seeds

  • flaxseeds

  • raspberries

  • chickpeas

  • pear

  • banana

Whole Grains:

  • quinoa

  • brown rice

  • wild rice

  • whole wheat bread

  • whole wheat noodles

  • whole oats

Fruits:

  • blackberries

  • strawberries

  • blueberries

  • kiwi

  • mango

  • orange

Tips & Tricks:

Do your own research on healthy and nutrient-dense foods! Research what you might need, specific to your health. Ex. if you have an iron deficiency, you may want to research iron rich foods.

You don’t have to eat perfect all the time, just eat balanced.

Try to incorporate veggies, fruit, and meat/protein in most of your daily meals.

Something I find super useful is meal prepping, where I plan and prep my breakfasts and lunches for the next few days so I have them in the fridge to grab in the morning for school/work. This also helps reduce food waste/buying food you don’t end up using. I will also have some veggies pre-chopped at the beginning the of the week so I can save time during my busy weekdays.

Read ingredient labels. If the ingredient list sounds like a chemistry lesson, look up what those words mean and if they’re healthy to consume. A lot of the time there are ingredients like palm oil, or chemicals that are just empty calories, so pay more attention into what you are feeding your body.