{"id":18653,"date":"2019-02-11T14:13:15","date_gmt":"2019-02-11T19:13:15","guid":{"rendered":"https:\/\/burnbootcamp.com\/?p=18653"},"modified":"2022-07-22T01:49:42","modified_gmt":"2022-07-22T05:49:42","slug":"10-dietitian-approved-grocery-store-staples","status":"publish","type":"post","link":"https:\/\/burnbootcamp.com\/10-dietitian-approved-grocery-store-staples\/","title":{"rendered":"10 Dietitian-Approved Grocery Store Staples"},"content":{"rendered":"

In my experience as a registered dietitian, 80% of helping clients create healthy habits is about planning. One of my go-to methods to help my clients ensure they always have nutritious and delicious meals and snacks at the ready is to encourage some prior planning. I\u2019m not talking about slaving away in the kitchen for hours doing meal prep (although that\u2019s great, if you enjoy it). Planning starts with food shopping!<\/span><\/p>\n

By filling your cart with basic staples, you\u2019ll be ahead of the curve in making nutritionally balanced meals that are satisfying and taste great. But if you don\u2019t consider food shopping a hobby (like I do), wandering the aisles of your supermarket can feel overwhelming. <\/span><\/p>\n

That\u2019s why I\u2019m sharing some of my top dietitian-approved grocery store staples and what to do with them. Add these items to your shopping list (and cart) to boost your nutrition and even save money at the store.<\/span>
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1. Spaghetti Squash<\/b><\/h2>\n

Spaghetti squash has a long season (fall through spring), so be sure to check the produce section for this cold weather staple. It\u2019s a great low-carb pasta alternative, so you can enjoy your favorite comfort food flavors without feeling weighed down after dinner. Spaghetti squash has just 40 calories per cup (versus over 200 in traditional pasta).<\/span><\/p>\n

Spaghetti squash is also incredibly easy to make. If you\u2019ve never cooked it before, <\/span>read this tutorial first<\/span><\/a>. Then try my <\/span>Veggie Fajita Spaghetti Squash Stir Fry<\/span><\/a> or <\/span>Spaghetti Squash Primavera with Baked Goat Cheese<\/span><\/a>.<\/span><\/p>\n

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2. Rotisserie Chicken<\/b><\/h2>\n

If the thought of cooking overwhelms you, you can still build a healthy meal around a grocery store staple: rotisserie chicken! I like to take the meat off the bones early in the week and shred it so I can use it for lunches like <\/span>collard wraps<\/span><\/a> and salads (like this <\/span>Asian-Inspired Chicken Cobb Salad<\/span><\/a>), tacos at dinner and even a quick snack in between meals. <\/span><\/p>\n

3. Canned Beans <\/b><\/h2>\n

You\u2019re often told to \u201cshop the perimeter\u201d of the grocery store, but if you exclusively follow this advice, you\u2019re missing out on many nutritious, convenient, versatile and affordable staples in the middle aisles, like canned beans. Canned beans can be easier to digest because they soak for longer than dried beans. Plus, they\u2019re an easy plant-based protein to add to any quick meal, like a salad, <\/span>vegetarian chili<\/span><\/a>, stir-fry or even (gasp!) dessert. <\/span><\/p>\n

Try these <\/span>Black Bean Sweet Potato Burgers<\/span><\/a> for a meat-free burger night, or satisfy your sweet tooth with this <\/span>healthy cookie dough<\/span><\/a>. <\/span><\/p>\n

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4. Nut and Seed Butters<\/b><\/h2>\n

Whether you prefer peanut butter, almond butter or sunflower seed butter (my personal favorite), having a form of healthy fats in your pantry is always a good idea for quick meals. Check the ingredients list to ensure your favorite nut or seed butter is made with ingredients you can recognize and without added sugar.<\/span><\/p>\n

I especially love to use nut or seed butter at breakfast and in snacks, but even some dinner recipes shine with this added ingredient. Aside from spreading nut or seed butter on toast or pairing it with a piece of fruit at snack time, you can make a delicious <\/span>salad dressing<\/span><\/a>, <\/span>snack bites<\/span><\/a>, <\/span>sauce for veggies<\/span><\/a> or <\/span>dipping sauce<\/span><\/a>.<\/span><\/p>\n

5. Frozen Vegetables<\/b><\/h2>\n

Take a stroll down your frozen food aisle and stock up\u2014but <\/span>not<\/span><\/i> on TV dinners. Add a variety of frozen vegetables to your cart so you can fill half of your plate with veggies every night. <\/span><\/p>\n

Frozen vegetables are picked at their peak ripeness and frozen immediately to lock in their nutrients, so they\u2019re just as nutritious as fresh vegetables. Check the ingredients list to make sure there are no added sauces or sugar.<\/span><\/p>\n

Frozen produce is getting more exciting thanks to fun shapes and twists on traditional cut-up vegetables. Look out for riced cauliflower, carrot spirals and even <\/span>sweet potato toast<\/span><\/a>! When you\u2019re ready to cook dinner, you can saut\u00e9 your veggies straight from frozen, like in this <\/span>Easy Stir Fry<\/span><\/a>, or <\/span>roast them straight from frozen<\/span><\/a>.<\/span><\/p>\n

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6. Eggs<\/b><\/h2>\n

Have you ever heard the phrase \u201cthrow an egg on it\u201d? Eggs are a convenient, affordable and versatile source of protein, and they\u2019re easy to cook and add to nearly any dish. From breakfast to lunch to snacks to dinner, eggs can find a place in any part of your day. Nutritionally speaking, 1 large egg contains 6 grams of complete protein and just 70 calories.<\/span><\/p>\n

Here\u2019s how you can include eggs in your diet from sunup to sundown: <\/span><\/p>\n