As a Functional Medicine Certified Health Coach there are a few recommendations I give my clients when they go grocery shopping. These these recommendations are based on the Institute for Functional Medicine’s (IFM’s) Core Food Plan. This food plan is suggested for those who want to learn the core principles of healthy eating, maintain their health, prevent disease, and build an awareness of one’s relationship with food. The Core Food Plan is based on current research about what and how people should eat in order to live long, healthy lives. It takes elements from the Mediterranean diet and “Paleo” diet, and encourages eating low-glycemic carbohydrates. It can be easily changed to suit personal preferences and health needs (pescatarian, vegetarian, vegan, etc.). This food plan is not a diet, because it is not short term, it is meant to help you build a healthy lifestyle in the long-term. With this in mind, it is important that it is sustainable. You can make it sustainable by finding healthier swaps for your favorite foods and by sticking to the 80/20 rule. This rule states that 80 percent the food you consume should follow the Core Food Plan or the recommendations of your doctor, but 20 percent of the time you can be more flexible. For example, if you eat 3 meals a day 7 days a week, 20 percent of your foods would average to about four “treats” a week.  

My number one rule at the grocery store is always read the ingredients thoroughly, if there are ingredients you are not familiar with or cannot pronounce, then that’s probably an indication you should not be eating them. Avoid processed foods whenever possible, and try to keep at least 80% of your diet whole foods (such as fruit, veggies, whole grains, spices, unprocessed animal products, etc.). Prioritize organic and non-GMO products when possible. Avoid preservatives and added artificial and natural flavors. Buy seasonal and local produce when possible. Below are some easy rules of thumb recommended by the Institute for Functional Medicine (IFM), by category.

 

Produce:

  • Seasonal and local produce when possible
  • Organic and/or Non-GMO preferred
    • Dirty 12 (never good to by conventional)
      1. Strawberries
      2. Spinach
      3. Kale, collard & mustard greens
      4. Nectarines
      5. Apples
      6. Grapes
      7. Cherries
      8. Peaches
      9. Pears
      10. Bell & hot peppers
      11. Celery
      12. Tomatoes
    • Clean 15 (safe to by conventional)
      1. Avocados
      2. Sweet corn (no other types of corn)
      3. Pineapple
      4. Onions
      5. Papaya
      6. Sweet peas (frozen)
      7. Eggplant
      8. Asparagus
      9. Broccoli
      10. Cabbage
      11. Kiwi
      12. Cauliflower
      13. Mushrooms
      14. Honeydew melon
      15. Cantaloupe
    • Frozen is a good cost-effective option (as long as they do not add any unnecessary ingredients)

 

Meat, Seafood & Vegan Alternatives:

  • Meat:
    • Organic
    • Grass Fed (not grain fed)
    • Pasture raised
    • Lean cuts
  • Poultry:
    • Organic
    • Free range
    • Skinless
    • Lean cuts
  • Seafood:
    • Wild caught
    • Low Mercery Fish (SMASH) preferred
      • Salmon, Mackerel, Anchovies, Sardines, Herring, etc.
    • Vegan:
      • Organic and/ Non-GMO
      • The less processed, the better
      • Avoid artificial & natural flavors (generally, if they are organic/non-GMO and vegan sourced they are probably a little better than most)
      • Avoid refined oils
        • Look for: cold-pressed, expeller-pressed, unrefined, virgin and extra virgin
      • Avoid added refined sugars & sweeteners

 

Bakery & Bread:

  • Organic and/or Non-GMO
  • Whole Grain is better
  • Avoid refined flours
  • Avoid refined sugars & sweeteners
    • Low glycemic sweeteners: barley malt, brown rice syrup, blackstrap molasses, maple syrup, raw honey, coconut sugar, agave, lo han, fruit juice concentrate, stevia and erythritol
  • Avoid out for artificial & natural flavors
  • Avoid refined oils
    • Look for: cold-pressed, expeller-pressed, unrefined, virgin and extra virgin

 

Dairy, Eggs & Vegan Alternatives:

  • Dairy:
    • Organic and/or Non-GMO preferred
    • Pasture raised
    • Grass Fed
    • Unsweetened (avoid added artificial & refined sweeteners)
    • Avoid artificial & natural flavors
  • Dairy Alternatives:
    • Organic and/or Non-GMO preferred
    • Unsweetened (avoid refined and artificial sweeteners)
    • Avoid artificial & natural flavors
      • (Generally, if they are organic/non-GMO and vegan sourced they are probably a little better than most)
    • Avoid refined oils
      • Look for: cold-pressed, expeller-pressed, unrefined, virgin and extra virgin
    • Eggs:
      • Organic
      • Free range
      • Omega-3 Rich
      • Vegan alternatives
        • Organic and/or Non-GMO preferred
        • The less processed, the better
        • Avoid artificial & natural flavors (generally, if they are organic/non-GMO and vegan sourced they are probably a little better than most)
        • Avoid refined oils
          • Look for: cold-pressed, expeller-pressed, unrefined, virgin and extra virgin
        • Avoid added refined sugars & sweeteners

 

Deli & Prepared Foods:

  • In general, avoid this area!
  • Avoid processed deli meats
  • Avoid artificial & natural flavors
  • Avoid added refined sugars & sweeteners

 

Pantry:

  • Grains
    • Organic and/or Non-GMO preferred
    • Whole grains
  • Canned
    • Organic and/or Non-GMO preferred
    • BPA Free Cans
    • Avoid canned meats and other canned animal products, they are usually highly processed
    • Low-sodium preferred
    • Avoid added and refined sugars & sweeteners
  • Snacks
    • Organic and/or Non-GMO preferred
    • Avoid refined oils
      • Look for: cold-pressed, expeller-pressed, unrefined, virgin and extra virgin
    • Avoid refined sugars & sweeteners
      • Low glycemic sweeteners: barley malt, brown rice syrup, blackstrap molasses, maple syrup, raw honey, coconut sugar, agave, lo han, fruit juice concentrate, stevia and erythritol
    • Oils, salad dressings, & condiments
      • Organic and/or Non-GMO preferred
      • Avoid refined oils
        • Look for: cold-pressed, expeller-pressed, unrefined, virgin and extra virgin
      • Avoid refined sugars and added sweeteners
    • Frozen Foods
      • Organic and/or Non-GMO preferred
      • Buy only whole foods
      • Avoid refined oils
        • Look for: cold-pressed, expeller-pressed, unrefined, virgin and extra virgin
      • Avoid refined added sweeteners
      • Avoid artificial & natural flavors
      • Frozen veggies and fruits are often more cost-effective than fresh and are just as healthy
    • Beverages
      • Organic and/or Non-GMO preferred
      • Avoid refined & artificial added sweeteners
        • Low glycemic sweeteners: barley malt, brown rice syrup, blackstrap molasses, maple syrup, raw honey, coconut sugar, agave, lo han, fruit juice concentrate, stevia and erythritol
      • Avoid artificial and natural flavors
      • Avoid large amounts of added caffeine (such as that added to sodas and energy drinks)

 

I hope you found this helpful!