Food/ Healthy Lifestyle/ Mindfulness

Good Food, Good Mood

It gets a little overwhelming with all the different things we hear about healthy eating. Especially, when you walk into the grocery store and you’re not sure what is supposed to be going in your cart. Gluten free this, non gmo that, organic this and sugar free that and the list continues!

There are so many recommendations for what is healthy and what isn’t and why. So no wonder we aren’t sure what to grab at the grocery store or what ingredients to look for on the labels. Should we be looking at the calories? What kinds of things should we be buying? Should we buy organic or not?

First, I love the saying count nutrients not calories. Because it’s true! We need to focus on counting more nutrients than calories because nutrient dense foods support our bodies optimal function. Counting foods by calories does not always ensure we are eating foods that are packed with nutrients our bodies can absorb and use!

Second, always try to do most of your shopping on the perimeter of the grocery store. The aisles is where we find a lot of the foods that lack those important nutrients. If it comes from a plant, eat it. But if it was made in a plant, don’t eat it. It is important to eat foods that are as close to nature intended as possible for the body in order to glow! I am not saying it’s bad to indulge or splurge once in a while but eating plant based foods is important all of the time. The foods that comes from plants are where we find those wonderful nutrients our bodies require!

Lastly, buying all organic food can get expensive. For some people it’s just not always an option to buy organic. There is an easy list to follow when shopping for your fruits and veggies. They are called the DIRTY DOZEN and the CLEAN 15 lists to help you smart shop! The dirty dozen list contains the top 12 fruits and veggies that you should opt to buy organic because they are highly contaminated with pesticides. The clean 15 list contains fruits and veggies that are the least contaminated with pesticides therefore OKAY to not buy organic.

Pesticides are toxic and have been linked to a various health problems like hormone disruption, diabetes, increased risk of cancer and brain toxicity, to name a few. Making informed smarter choices in the produce aisle can help minimize our consumption of pesticides, help us obtain nutrients without harmful chemicals and ensure to keep our budgets on point!


  1. Apples
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Nectarines
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers
  11. Blueberries
  12. Potatoes

Note: Kale and Green beans are starting to cut it close to be added to this list nowadays


  1. Onions
  2. Sweet corn
  3. Pineapples
  4. Avocados
  5. Cabbage
  6. Sweet peas
  7. Asparagus
  8. Mangos
  9. Eggplant
  10. Kiwi
  11. Cantaloupe
  12. Sweet potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms

Happy Grocery Shopping,


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