Feeling Great

Make Over My Shopping List!

Two nutritionists make your next trip to the market healthier

Ever wish a nutritional expert would tag along to the grocery store with you and guide you in your choices?

We’ve got the next best thing. Here, nutritional experts Ashley Walter and Laura Ligos suggest healthier options to add to your weekly list (and a few to cross off).


Whole milk 

LL: When buying whole milk, look for grass-fed – with a higher fat content comes the risk of more toxins.
AW: Also try unsweetened coconut, almond or oat milk.

Brown eggs

LL: Look for the highest-quality eggs that fit your budget. Pasture-raised have the most nutrition, the brightest yolks and the best flavor. At a minimum, look for cage-free eggs.
AW: Pasture-raised eggs have 1/3 less cholesterol, ¼ less saturated fat, 2/3 more vitamin A, two times more omega-3 fatty acids, three times more vitamin E and seven times more beta-carotene.

Lean, grass-fed beef

LL: Grass-fed beef is higher in omega-3s, a known heart-healthy nutrient. Buying higher-quality protein is a surefire way to improve your health. 

Brown rice

LL: Rice is a good source of carbs and tends to be better digested by most than pasta. With rice, the most important thing is serving size – there are 45 grams of carbs per cup.


Ham and turkey lunch meat

LL: Proceed with caution. Most deli meat is processed, with loads of chemicals added to keep it fresh. If you rely on lunch meat to get through the week, look for healthier brands like Wellshire Farms and Applegate. 

Low-fat yogurt with fruit at the bottom

AW: I buy plain Icelandic or Greek yogurts to increase my protein, and I add my own fruit.

Orange juice

LL: One glass of orange juice has about four oranges in it. Stick to the whole fruit and drink water.

Granola cereal

AW: I choose whole oats and make overnight oat bowls.

Gluten-free cookies

LL: Gluten-free doesn’t equal healthy. Instead, make a fresh batch of your favorite cookies, enjoy a few and bring the rest to work. Your co-workers will love you!


Pasta can be a part of a balanced diet and is great for super-active athletes who need more carbohydrates. Chickpea and lentil pasta  are better alternatives. Or spiralize everything to make veggie noodles!