When you walk down grocery store aisles, it can feel overwhelming to make the right choices. With thousands of products vying for your attention and marketing messages claiming health benefits, how do you know what nutritionists actually put in their own carts? The answer might surprise you because their choices often prioritize simple, whole foods over flashy superfood trends. Research shows that using a food shopping list is associated with eating a healthier diet, and nutritionists have mastered this approach.
With grocery prices expected to rise, though more slowly, in 2025, there’s a growing focus on eating well without breaking the bank. The 2024 IFIC survey found that, after taste, price was the second most important factor for 76% of consumers when buying food and drinks. Let’s explore the foods nutrition professionals actually choose to bring home and the ones they consistently leave on the shelves.
Frozen Fruits and Vegetables: The Nutritionist’s Secret Weapon
It’s a little-known fact that frozen produce is just as nutritious as fresh. Buying more frozen produce is wise advice from culinary nutritionist and food photographer Sara Haas, RDN, LDN. “Fresh produce is great, but unless that food is in-season, it can be expensive. Frozen produce can be a great, typically less expensive option”. Contrary to common misperception, frozen fruits and vegetables can contain comparable or higher amounts of many vitamins, minerals and antioxidants than their fresh counterparts. This makes frozen produce a smart investment that nutrition professionals consistently stock up on.
Frozen over fresh gets a bad rap – but according to Dr. Mastaneh, that’s a bit undeserved. (Especially for busy parents). “They’re so handy,” she says. Plus, frozen produce isn’t just grab-and-go for easy smoothies, soups, and more – they’re also less likely to spoil, cutting back on potential food waste. Always be sure to check the ingredient list on frozen food, as many options have hidden sources of sodium, added sugar and saturated fat. When shopping for frozen veggies, look for plain options without added salt, then season them yourself instead.
Canned Beans: The Versatile Protein Powerhouse
Liz Weiss, MS, RDN, dietitian, family nutrition expert and host of Liz’s Healthy Table podcast, is always stocked with canned beans because, “they’re affordable, nutritious and versatile.” In Weiss’s kitchen, canned chickpeas make their way into homemade hummus, cannellini beans into Minestrone soup, pinto beans are often the star of cheesy quesadillas and smashed black beans are added to chocolate brownies. Half a cup of beans has 120 calories, 5-8 grams of dietary fiber, and 6-8 grams protein.
I find them so versatile to include in everything from a stir-fry, pasta dishes, appetizers, salads and even desserts! They’re full of fiber and protein so it’s not hard to make a pretty balanced meal with just a few ingredients. The secret to reducing their sodium content lies in proper preparation. “Pro tip: I always drain and rinse beans very well to remove excess sodium,” advises Chelsey Amer, MS, RDN. This simple step transforms canned beans into a nutrition powerhouse that doesn’t compromise on health.
Plain Yogurt: The Probiotic Foundation
Yogurt is high in protein and contains probiotics, making it worthy of a spot on your master grocery list. The yogurt aisle at the store, however, can be overwhelming. Davis recommends going for plain yogurt. Many flavored yogurts can sneakily contain a lot of sugar. To sweeten it up and give it flavor, you can add fresh fruit at home. This approach gives nutritionists complete control over their sugar intake while maximizing nutritional benefits.
Choose low-fat dairy products (fat-free milk, cheese, and yogurt) or fortified plant-based alternatives like soy milk or yogurt. The versatility of plain yogurt makes it a staple that can transform into breakfast parfaits, smoothie bases, or even replace sour cream in recipes. By avoiding flavored varieties, nutrition professionals skip the added sugars and artificial ingredients that dilute yogurt’s natural health benefits. The probiotics in yogurt support digestive health, while the protein content helps maintain steady blood sugar levels throughout the day.
Whole Grains Over Refined Options
Choose whole grains over refined grains. A key principle of dietitian-approved grocery shopping is prioritizing whole grains. These grains – such as whole wheat, brown rice, barley, and oats – contain more fiber, which supports digestive health and helps keep you fuller longer. Look for breads and cereals that say 100% whole wheat, 100% whole grain or 100% sprouted grain. Make sure that the first ingredient in any granola brand is whole grain or whole food (i.e. oats, nuts, bran, legumes).
The difference between whole grains and refined versions extends far beyond fiber content. Whole grains retain their bran and germ, providing B vitamins, healthy fats, and antioxidants that processing strips away. “Short-grain brown rice is much more tender and flavorful than the long-grain brown rice you commonly see in the grocery store. I always make more than I need and freeze it for quick meals,” advises Jenna Braddock, MSH, RDN, CSSD. This meal prep strategy helps busy nutritionists maintain their healthy eating patterns even during hectic weeks.
Eggs: The Complete Protein Champion
Eggs truly are one of the most versatile and affordable foods. My family eats eggs hard-cooked, over easy, scrambled or as part of a roasted vegetable frittata. With 6 grams of high-quality protein,12 other essential nutrients and just 70 calories, eggs are truly a nutritional powerhouse and fridge staple! declares Karen Buch, RDN, LDN. The complete amino acid profile of eggs makes them particularly valuable for muscle maintenance and overall health.
What sets eggs apart in nutritionists’ shopping carts is their incredible versatility and nutrient density. They serve as a quick breakfast option, protein boost for salads, or foundation for dinner dishes. The choline in eggs supports brain health, while the high-quality protein helps maintain muscle mass as we age. For budget-conscious shoppers, eggs provide exceptional nutritional value per dollar spent, making them a smart choice that aligns with both health and financial goals.
Foods Nutritionists Skip: Flavored Yogurts
Flavored yogurt was one of the nutritionists’ picks for food to ditch from your diet by 2025, due to added sugar and flavorings. While yogurt itself ranks high on nutritionists’ must-buy lists, the flavored varieties tell a different story. These products often contain as much sugar as candy bars, masquerading as healthy options. The artificial colors, flavors, and excessive sweeteners transform what should be a nutritious food into a dessert disguised as breakfast.
The marketing around flavored yogurts can be particularly misleading, with claims about probiotics and protein overshadowing the sugar content listed in fine print. Nutritionists recognize that the added sugars can feed harmful bacteria in the gut, potentially counteracting yogurt’s probiotic benefits. Instead, they choose plain varieties and add fresh fruit, nuts, or a drizzle of honey for natural sweetness. This approach preserves yogurt’s health benefits while eliminating unnecessary additives.
Ultra-Processed Snack Foods: The Empty Calorie Trap
The majority of foods sold in U.S. grocery stores are considered ultra-processed. But some nutritionists say not all of them are unhealthy. However, try to reduce consumption of sugar and artificially sweetened beverages and processed meats, two food categories that are most strongly linked to health harms. Get in the habit of reading ingredient lists. If it’s really long and full of emulsifiers, dyes, and colorings, try to find an alternative product “with the fewest of those ingredients that you don’t know and can’t pronounce”.
Highly processed foods contain added sugars, unhealthy fats, and numerous artificial additives, while lacking essential nutrients and high intake can lead to poor health and development of chronic disease. Eating more whole foods supplies the body with ample nutrients to prevent nutrient deficiencies, regulate blood sugar levels and increase overall vitality. Nutritionists understand that these foods provide calories without meaningful nutrition, often leaving people hungry shortly after eating.
Deli Meats: The Sodium Bomb
Lisa Richards, registered nutritionist and creator of The Candida Diet, tells SheFinds that deli ham stands out as especially worrisome, with many popular brands containing sodium amounts that nearly reach half of the recommended daily intake. “Sodium is used for both taste and preservation of deli meats and ham,” Richards warns. The excessive sodium intake associated with deli ham can lead to bloating, water retention, and high blood pressure. It may also contribute to the accumulation of belly fat, further raising the stakes for heart health.
The processing methods used in deli meats often involve nitrates and nitrites, preservatives linked to potential health concerns. Beyond the sodium content, these convenience foods typically contain less protein per serving than whole food alternatives. The high sodium content not only poses immediate risks such as bloating and water retention but also raises concerns about long-term cardiovascular health. Individuals looking to safeguard their hearts may consider exploring lower-sodium alternatives or, even better, incorporating lean protein sources that are kinder to the heart. Nutritionists often choose fresh-cooked chicken, turkey, or hard-boiled eggs as sandwich fillings instead.
