Are you wondering what a nutritionist buys at the supermarket? We too were curious.
So we asked two registered dietitians Maya Feller and Dr. Kellyann Petrucci to share the healthy staple foods that are always on their grocery list.
If I could eat one food every day for the rest of my life, it would be eggs. Hard-boiled, fried, scrambled, poached, rolled into an omelette, or cooked into an omelette, eggs can’t be beat, says Dr. Kellyann. I love these little nutritional bombs because they are one of the world’s best and least expensive sources of high-quality protein.
The myth that eating eggs raises cholesterol has finally been put to rest, says Dr. Kellyann.
As it turns out, eggs don’t significantly affect cholesterol. And when eggs change cholesterol, studies suggest they do it in a positive way. I eat eggs every day and never get tired of them, she says.
Maya likes duck eggs when she finds them at the shop.
“Duck eggs are much larger than regular eggs,” she says. “They’re higher in protein, so that’s about 9 grams of protein per duck egg, which is amazing.
RELATED: Here’s how Rach boils her eggs
Dr. Kellyann says lemons are the perfect choice to help your body flush out some of the bad stuff you don’t want around.
And they contain vitamin C to boost the immune system. Adding freshly squeezed lemon to hot water first thing in the morning will do wonders for you! she says. Whenever I wake up puffy or a little puffy, I turn to my lemon water. Additionally, vitamin C is required for the synthesis and maintenance of collagen. It helps produce collagen, as it has an active role in collagen synthesis.
Have you ever heard of jicama? It’s a root vegetable that Dr. Kellyann calls an energy carbohydrate and says it’s low in calories and high in fiber and water, making it a weight-loss food.
One cup of jicama has over 6 grams of fiber. And the type of fiber it contains is called inulin, which is a prebiotic fiber that benefits gut health. Inulin is also a soluble fiber, which means it gels in the intestines. This can slow stomach emptying, helping keep you fuller longer, which in turn can reduce cravings and feelings of hunger. Plus, fiber is great for keeping blood sugar levels stable.
She likes to slice jicama like an apple and add it to heart-healthy guacamole.
I also love making jicama fries (this veggie stir-fry recipe works for jicama too). Jicama also contains antioxidants and is high in vitamin C, she adds.
4. Avocado (and Avocado Oil)
Speaking of guacamole, Dr. Kellyann says avocados are high in heart-healthy fats, as well as fiber.
They are useful for intestinal health and also excellent for the skin. In fact, some studies found that taking one avocado daily for eight weeks improved the firmness and elasticity of forehead skin for 39 healthy, overweight women. This is the first study of its kind to find a link between avocado consumption and skin health.
Dr. Kellyann is passionate about adding both avocados and avocado oil to your grocery list because she believes in diversifying your oils.
Many people have added olive oil to their cooking repertoire, but it’s also helpful to rotate and swap oils like avocado oil. Avocado oil has a mild, slightly buttery flavor. It doesn’t overwhelm your food and you can use it for everything from marinades to mayonnaise. It’s also good for sauteing and pan roasting because it has a higher smoke point.
She recommends adding 1 tablespoon of avocado oil to every meal for heart and gut health.
5. Bone broth
Sipping two cups of bone broth a day is the basis of Dr. Kellyann’s bestseller, Dr Kellyann’s Bone Broth Diet. Bone broth is the best dietary source of collagen. Oral collagen supplementation can increase skin elasticity, hydration, and dermal collagen density. That’s in part because oral collagen supplementation can reach deeper layers of the skin, he says.
This improves the physiology and appearance of the skin by increasing hydration, elasticity and firmness, which in turn leads to wrinkle reduction and skin rejuvenation. Bone broth also contains glutamine, which is an important amino acid for healing and sealing the intestines. When heated, collagen becomes gelatin, which is also important for intestinal health.
6. Unsweetened dried cranberries
“You’ll get antioxidants, you’ll get polyphenols [and] you’ll get vitamins and minerals,” says Maya.
7. Simple Potted Tomatoes
“There’s nothing added,” says the dietitian. “I control what’s going on.”
“It’s a great snack,” says Maya. “It [has] soluble and insoluble fiber, as well as Omega-3.”
Snack Alert: Maya likes to wrap her seaweed around hard-boiled eggs for a protein boost. (Fun fact: We learned from a spectator that seaweed is actually a staple in Japan, one of the best countries for life expectancy!)
9. Lots of fresh fruit
“Having fresh produce in the house is absolutely important,” Maya tells us. “It’s the basis of all our meals.”
For starters, Maya had bananas, oranges, grapefruit, pomegranates, and tomatoes on hand.
“I will buy different kinds of mushrooms and vary them inside and out,” says the nutritionist, “because the nutritional properties vary by mushroom.”
(On our NYC tour of her kitchen, Maya had cremini mushrooms!)
RELATED: What Are Medicinal Mushrooms?
11. Swiss Chard (or Rainbow Chard)
“[It’s] a great source of vitamins and minerals,” says Maya. (Try it with Rachs Umami Spaghetti)
12. Plantain chips
If you’re looking for an alternative to traditional potato chips, plantain chips are your friend, Maya insists.
“They’re low sodium with no added sugar,” she says.
13. Jerusalem artichokes
Also known as sunchoke, this root vegetable targets carbohydrate cravings but contains a type of carbohydrate known as resistant starch, so it’s helpful for people who are trying to prevent blood sugar spikes,” explains Maya.
Maya likes ALL types of radishes including daikon, watermelon radish, black radish and rainbow radish and especially likes mixing them into a salad with some dressing and seeds (here’s a delicious radish salad recipe with cilantro to try).
15. Lactose-free milk
“It’s really easy for me to digest,” says the dietitian. “I will never, ever give up my morning coffee.” (Neither do we!)
RELATED: Is Almond Milk Healthy?
“I love popcorn because it’s a whole food,” Maya tells Rach. “It’s wholemeal. It’s a little crunchy.” Try Rachael’s recipe for Ginger Sesame Popcorn if you’re looking for a tasty and healthy homemade snack.
“They’re a wonderful source of protein and fiber, so they help keep you full,” says Maya.
Snack Alert: Maya likes to mix up unsweetened popcorn, almonds, and dried cranberries for an afternoon snack.
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