Grocery Shopping Guide

Introduction: 

Welcome! In today’s world, grocery shopping can feel overwhelming. With endless aisles of processed foods, misleading labels, and hidden additives, it’s harder than ever to know what’s truly nourishing for your body. The good news is that eating clean doesn’t have to be complicated—it’s about choosing whole, minimally processed foods that support your health, energy, and longevity. This guide was created to simplify the process, helping you identify what to look for, what to avoid, and how to stock your kitchen with ingredients that make healthy eating both achievable and enjoyable. By the end, you’ll feel more confident navigating the store and more empowered to make choices that fuel not only your body, but also your long-term well-being.

Section 1: Produce. Why Organic is Important…but not always necessary. 

🍏 Buying organic produce is important because it helps reduce your exposure to harmful chemicals and supports overall health. Below are just a few reasons why buying organic can be beneficial. Included is a list of the most commonly sprayed with high exposure to pesticides, as well as a list of items that are found on the “clean list” according to the EWG (environmental working group)  

• Reduced Pesticide Exposure → Buying organic avoids most synthetic pesticides, lowering toxic load on the body.

• Better for the Environment → It protects soil health, water, biodiversity & pollinators.

• Nutrient Density → Healthier soil often means higher antioxidants & better nutrition.

• Avoiding GMOs → Organic standards prohibit genetically modified organisms.

• Long-Term Health Benefits → Buying organic supports immunity, hormones & lowers chronic disease risk.

🍓 Highest Pesticide Residue – (Buy Organic when possible)

• Strawberries

• Spinach

• Kale, collard & mustard greens

• Grapes

• Peaches

• Pears

• Nectarines

• Apples

• Bell & hot peppers

• Cherries

• Blueberries

• Green beans

🥑  Okay to buy conventional if organic is not available. Least sprayed crops with thick outer layer to help prevent absorption: 

• Avocados

• Pineapple

• Onions

• Papaya (non-GMO)

• Sweet peas (frozen)

• Asparagus

• Honeydew melon

• Kiwi

• Cabbage

• Mushrooms

• Mangoes

• Watermelon

• Sweet potatoes

• Carrott 

Important: Always wash your produce before eating. Even organic. Soaking fruit and washing leafy greens in a tablespoon of baking soda and cold water for five minutes can reduce pesticide residue by 96%. 

Tip: The Environmental Working Group (EWG) updates the Dirty Dozen and Clean Fifteen Produce list annually. Find more info here > https://www.ewg.org

Section 2: Animal & Plant Proteins. 

Both plant and animal proteins play unique roles in a balanced diet. Animal proteins provide complete amino acids and vital nutrients, while plant proteins offer fiber, antioxidants, and minerals that support gut health and reduce inflammation. Together, they create a nutrient-dense balance that supports energy, strength, and long-term wellness.

🥩 Why Animal Proteins Matter

• Provide all 9 essential amino acids for muscle, hormones & repair

• Rich in Vitamin B12, heme iron, and zinc (key for energy & immunity)

• Supply unique nutrients like creatine, carnosine & collagen

• Fatty fish give omega-3s (EPA & DHA) for heart & brain health

• Help with satiety, metabolism & long-term vitality

🌱 Why Plant Proteins Matter

• Great source of fiber for gut health & digestion

• Provide phytonutrients & antioxidants that fight inflammation

• Contain magnesium, potassium, and folate for heart & cellular health

• Beans, lentils, and peas support steady blood sugar & satiety

• Nuts & seeds add healthy fats + plant-based protein

• Best when eaten in variety to cover all essential amino acids

When choosing animal protein, here are a few things to remember: 

 🥚 Eggs – Choose pasture-raised eggs; they contain more vitamin D and omega-3s than conventional eggs. Conventional chickens are also fed GMO grains and feed. 

🍗 Poultry – Look for pasture-raised or organic chicken to avoid antibiotics, hormones, and poor-quality feed. 

🐟 Fish – Pick wild-caught salmon, and other types of seafood for clean omega-3s and fewer contaminants than farm-raised fish.

🥩 Beef – Go for 100% grass-fed beef — higher in nutrients, lower in toxins compared to grain-fed.

When choosing plant proteins, here are a few things to remember: 

🫘 Beans, peas & lentils – Choose organic or non-GMO when possible to avoid pesticide residues. Check that canned beans are in BPA-free cans.

🥜 Nuts & Seeds – Opt for raw or dry-roasted without added oils, sugar, or artificial flavor. The only ingredient should be the nuts/seeds and salt if desired. 

🫛 Soy/Tofu – In high amounts, soy’s phytoestrogens may interfere with thyroid function or hormone balance. Most conventional soy is genetically modified (GMO) and heavily sprayed with pesticides like glyphosate. Choosing organic/non-GMO is important. Enjoy soy in moderation. 

Section 3: Pantry Staples 

These items are worth keeping stocked up, and buying in bulk from warehouse stores. (Costco, BJ’s, Sam’s Club, etc.) You can save money while supporting a clean, whole-food lifestyle.

• Oils: Healthy Fats Oils like avocado, coconut, and olive provide healthy fats that support brain health, hormone balance, and absorption of fat-soluble vitamins (A, D, E, K)

• Grains: Healthy Carbs Grains like quinoa, oats, and organic rice are great sources of energy, fiber for digestion, and minerals like magnesium and iron. They keep blood sugar steady compared to refined carbs.

• Flours: Alternative Baking Staples Almond, coconut, cassava, and oat flours provide gluten-free, nutrient-dense options for baking and cooking. They add fiber, protein, and minerals compared to bleached white flour.

• Sweeteners: Natural Alternatives : Raw honey, 100% maple syrup, dates, and coconut sugar provide natural sweetness while retaining trace minerals and antioxidants. They’re less processed than refined sugar, making them a better choice in moderation.

When choosing pantry staples, here are a few things to remember: 

🫒 Oils –  Choose cold-pressed, single-origin, extra virgin, and organic oils when possible to preserve nutrients and avoid chemical processing. Stay away from blends and refined vegetable oils. Choose glass containers over plastic. 

🌾 Whole Grains – (quinoa, oats, brown rice, etc.) –  Look for “100% whole grain” on the label. Always buy organic whenever possible. Grains are the most chemically sprayed with glyphosate. 

🧁 Flours –  Always aim for organic to reduce exposure to pesticides. Avoid blends with fillers, preservatives, or enriched wheat.  If going for an all purpose flour, make sure the label says unbleached. 

🍯 Sweeteners – Check labels to ensure it’s pure/raw (not mixed with corn syrup or additives). Avoid cane sugar and artificial sweeteners that spike blood sugar or stress the gut.

Section 4: Dairy & Alternatives

When chosen carefully, dairy and its plant-based alternatives can be a nourishing part of a clean, whole food diet. Grass-fed, organic dairy provides protein, calcium, and beneficial fats that support bone and gut health. For those who are sensitive to lactose or prefer plant-based options, nut, oat, or coconut milks can still deliver hydration and nutrients

• Dairy (when sourced cleanly): Provides high-quality protein, calcium, vitamin D, and beneficial fats for strong bones, muscle repair, and gut health. Grass-fed and organic dairy also contains omega-3s and CLA (a fatty acid with anti-inflammatory properties).

• Alternatives: Plant-based milks (like almond, cashew, oat, or coconut) offer options for those with lactose intolerance, sensitivities, or who prefer a plant-forward diet. Many are fortified with calcium and vitamin D to match dairy’s nutrient profile.

When choosing dairy or dairy alternatives, here are a few things to remember: 

🥛 Dairy – Choose raw or organic grass-fed dairy/butter only. Full-fat options for satiety and absorption of fat-soluble vitamins, as well as to avoid fillers from the stripping of the fat.  Plain, unsweetened yogurt with no added sugars or “natural flavors” Avoid conventional dairy from animals treated with growth hormones or antibiotics. Also avoid ultra-processed cheese products (think “cheese food,” “cheese product,” or slices with long ingredient lists). Be aware that most pre-shredded cheese contains anti-caking agents, which can cause digestive issues. 

🥥 Dairy Alternatives – Unsweetened almond/coconut/cashew milk/Oat. No gums, added sugars or “natural flavors” 

Section 5: Snacks 

The average American eats 2–3 snacks a day, but most options are highly processed and loaded with artificial flavors, colors, preservatives, and other junk ingredients. The good news? Snacking doesn’t have to be that way. Below is a breakdown on some of the most consumed snacks, and why conventional brands are harmful, and what to look for instead. 

Chips & Crackers –  Many chip & cracker brands are cooked in highly processed seed oils, loaded with excess salt, and often contain artificial additives that offer little to no nutritional value.  Brands to avoid are Lays, Cape Cod, Pringles, Cheez-It’s, Wheat Thins and Goldfish Crackers

Popcorn –  Popcorn is much like chips. Usually made with inflammatory oils. But what makes it even more concerning is the crop itself: Corn is one of the most heavily sprayed with pesticides. Brands to avoid are Skinny Pop, Smart Food, Boom Chika Pop, and all microwavable popcorn. 

Chocolate – Conventional chocolate is loaded with refined sugar, artificial flavors, inflammatory oils & additives, making them more of a toxic treat than a healthy indulgence. On top of that, many are sourced from low-quality cacao and made from animals treated with antibiotics, stripping away beneficial ingredients.  Brands to avoid are Hershey’s, Snickers, Crunch Bars, & Ghiradelli. 

Cookies & Candy – The average American eats over 300 cookies and about 22 pounds of candy per year. Cookies and Candy contain refined flour, processed sugar, inflammatory seed oils and artificial colors, and flavors. Some brands also contain heavy metals and titanium dioxide, linked to dangerous health risks. 

Here are a few things to remember next time you are shopping for snacks for you or your family. 

🥔 When reaching for potato chips and crackers choose ones cooked in avocado oil with just three simple ingredients: potatoes, avocado or olive oil, and salt.

🍿 When choosing a popcorn, go for brands that use olive oil or avocado oil, and always choose organic to reduce exposure to pesticides. 

🍫 Opting for high-quality chocolate made with pure cacao and grass-fed dairy gives you antioxidants, healthy fats, and minerals you want, without the harmful additives.

🍪 When choosing a better for you cookie or candy, look for brands that are sweetened naturally with coconut sugar, honey, or maple syrup instead of refined cane sugar or corn syrup. Opt for Whole-grain or nut flours (like almond, oat, or coconut) for extra fiber and nutrients. (Cookies and Candy should be consumed in moderation) 

Section 6: Keep It Simple 

These days, maintaining a low-toxic, healthy lifestyle can feel harder than ever. With illness on the rise and pesticides or artificial ingredients hiding in nearly everything we consume, it’s easy to feel overwhelmed and exhausted by the effort. To make it a little easier, here are some simple tips to help you stay on track without the stress.

• Shop the perimeter of the store. Most unprocessed food lives here. 

• Buy from your local farmers market when you can, and stick to items that are in season. 

• If it was made in a factory, skip it.. Shop for Whole Foods that don’t require packaging. 

• Read labels. If buying something in a package, avoid seed oils, artificial sweeteners, gums, dyes, and “natural flavors.” If you cannot pronounce something, put it back. 

• Remember, you are what you eat, literally. Consuming fake, processed food will only hurt you in the long run. 

• Keep it simple. Make small changes that are manageable for you and your family. These will lead to big changes over time. 
  
  

  Final Thoughts

I hope this guide gave you some insight on how to make better informed choices about grocery shopping. My mission with The Unprocessed Truth is to empower and educate as many people as possible to live and eat in a healthier way—despite the challenges within today’s food system. Every choice you make matters, and I’m grateful to be part of your journey toward a cleaner, more vibrant lifestyle. 

With Love, 

Sherri 

© The Unprocessed Truth – For personal educational use only. This guide is not medical advice.