11 Foods Dietitians Always Buy at the Grocery Store—and Why You Should Too

When we go grocery shopping, we want to make the healthiest, most nutritious choices for ourselves and our families. Who better to turn to with our weekly grocery list than the experts—registered dietitians and nutritionists? Their shopping lists often focus on foods that will support our overall health and contribute to a well-balanced diet. That means seeking out easy ways to incorporate protein, fiber, and carbohydrates, along with essential vitamins and minerals, into each meal and snack. We spoke with the experts to find out what they reach for at the grocery store and why each ingredient is a good choice.

Greek Yogurt

Whether at home or on the go, registered dietitian Maddie Pasquariello says a yogurt bowl is a reliable weekday breakfast. “I go through at least two big tubs of Greek yogurt each week,” she says. She also likes to use it to add protein to chia pudding. 

Cottage Cheese

Another protein-packed option is cottage cheese. It makes a great snack; plus, you can bake with it or add it on top of chili as a substitute for sour cream. Pasquariello suggests switching up that yogurt bowl for one made with cottage cheese, which offers a more interesting textural experience. She recommends buying unsweetened cottage cheese and adding a little honey or maple syrup before eating.

Edamame

Registered dietitian nutritionist Tiffany Ma keeps frozen shelled edamame in her freezer. Beyond being a staple for plant-based protein and fiber, they are incredibly versatile and work in everything from quick snacks—try tossing them with a splash of rice vinegar and a generous sprinkle of furikake or everything bagel seasoning—to dips, salads, and grain bowls. 

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Eggs

Eggs are one of the most versatile sources of protein around, says Pasquariello. They are great for a quick breakfast scramble, making protein pancakes, or as a midday snack in the form of a hard-boiled egg. And of course, they are essential for baking, so you can feel better about consuming micronutrients like vitamins A and B while enjoying a plate of cookies. 

Ma opts for the convenience of cartons of egg whites. “They have a long shelf life and make it simple to boost protein in dishes like oatmeal or throw together a quick egg bake.”

Registered dietitian Lauren Manaker also lists eggs as a staple. "Eggs are rich in choline, a nutrient that supports mood and memory," she says, adding that though choline is crucial for brain health, 90 percent of Americans don't get enough. Eating two eggs provides 50 to 70 percent of your daily choline requirement.

Berries

“Almost all of us can benefit from adding more fiber to our diet,” says Pasquariello. Berries are part of her breakfast every single morning, since they are a solid source of both fiber, valuable micronutrients, and antioxidants. She also likes to snack on them after dinner. 

Walnuts

Walnuts are a must-buy on Manaker's grocery list, not just because they're versatile and perfect for snacking by the handful, but also because they are a simple way to reap omega-3 benefits, thanks to their content of alpha-linolenic acid (ALA). She notes that new data suggests that eating walnuts for breakfast helps support cognitive health.

Prunes

"Not only do they satisfy my sweet tooth naturally, but they also have a surprisingly low glycemic index," says Manaker of her favorite dried fruit. But what really makes prunes stand out is their potential impact on bone health. Manaker says emerging research suggests that consistent prune consumption may be linked to improved bone health outcomes, thanks to their unique nutrient profile, including potassium, vitamin K, and boron.

Arugula

In the produce aisle, Ma always reaches for nutrient-rich arugula. It makes an easy base for all kinds of salads, and she loves the touch of green it adds as a topper for her morning eggs. 

Sourdough Bread

Sourdough is Ma’s go-to source for carbohydrates, especially in the summer when she leans into lighter meals like salads. It also works perfectly as a pre-workout energy boost, she notes.

Carrots

Baby carrots or chopped whole carrots are a quick and easy way to add a vegetable that is packed with fiber and vitamin A to your meals. Pasquariello always has carrots in her grocery cart and says that recently, for a quick lunch, she has been enjoying snack plates where carrots are a constant. They're also great for anytime snacking or as a dinner side.

Citrus

One of the easiest ways to add flavor to everything from baked goods to soups is to add citrus, says Pasquariello. She always keeps lemons and limes on hand. From a nutrition perspective, she notes that citrus also contributes antioxidants and vitamins to a dish.