Food Checklist For The Health Conscious

Having a healthy lifestyle means you advocate for clean and good eating habits as well as being fit with regular exercise. On this age, people go for the instant stuff because of their busy lifestyle. However, eating organic food is also becoming increasingly popular with those health-buffs. There are also other unprocessed, foods without chemicals or any ingredients with unfamiliar names.  The trick to tick off your healthy food checklist is to be guided with the labels, always read and learn about new, interesting, good-for-the health food that you buy. Let’s see how our superfoods made it onto our clean grocery/market checklist.

Fruits and Vegetables

Topping the list is the food group where most superfoods are found. Almost all vegetables and fruits are good for our health. Kale, cauliflowers, baby spinach, avocados, dates, sweet potatoes, lettuces, onions, garlic, cilantro, parsley, tomatoes (plum and grape), broccoli, brussels sprouts, fennel and other veggies are great examples. Fruits like organic lemons, bananas, apples, berries, mangoes, grapes, pineapples are good sources of vitamins and minerals. You can go for organic produce if you want a healthier option, but regular ones are good too.

Sources of Protein

Take note of these great grains like brown rice, quinoa, millet, farro, oats,  and other excellent sources of proteins mentioned below.

  • Soba noodles (substitute for regular pasta)
  • Tahini
  • Tempeh
  • Lentils
  • Chickpeas
  • Nuts like raw almonds, cashews, walnuts.
  • Beans like Black, Cannellini, Pinto
  • Sunflower seeds
  • Tofu
  • Meat like beef (lean or grass-fed), turkey breast and boneless skinless chicken breast are also perfect sources of protein.
  • Dairy and Eggs. Try looking for these protein-rich items in your local grocery, organic free-range eggs, kefir, almond butter, unsweetened almond milk, aged cheddar, yogurt, low-fat cottage cheese, organic cheese sticks, sheep’s milk ricotta.


Herbal Teas, coconut water, kombucha (with chia seeds), almond or hemp milk are perfect for a healthier choice of beverage instead of carbonated or those with artificial flavors. You can also add some twist using goji berries, chia and hemp seeds, cacao and maca powder for hot or cold drinks like smoothies.

Flavorings and Other Condiments

If you want to add extra flavors to your salads and dishes, try using these instead of the regular ones you are used to.

  • Cooking Oil Substitutes: extra-virgin olive oil, coconut oil, sesame oil
  • Flavorings: black pepper, grey Celtic/pink Himalayan salt, turmeric,
  • cayenne, gomasio, cinnamon, red pepper flakes, maple syrup,
  • tamari (instead of soy sauce), apple cider vinegar, miso
  • red wine vinegar, dijon mustard, stevia, local honey


Try munching these bite-sized snacks like organic popcorn, hummus, dark chocolate bars and dried fruit or you can store them in your pantry.

You can never go wrong with these healthier options on the list. Just stay with all natural, no preservatives, chemical-free foodies that are easily available at your local grocery or market. However, organic produce is costly unlike your go-to food, so try to replace your normal food item, one at a time. It will not only help you with your budget but also make time for your taste buds to adjust to the clean foods. Become a health-buff now by following this healthy checklist.