A Naturopathic Doctor’s Grocery List — Mississauga, Ontario
If you are a Costco shopper like me, you’re often looking for ways to save on groceries while ensuring your food is fresh and of high quality. My spouse and I home-cook our meals which typically consist of a variety of veggies; lean protein like chicken, fish, eggs, or turkey; a small side of healthy fats such as walnuts or pecans sprinkled in with the veggies or salad; and low (but not absent) carbs.
Here is a sample of snacks and ingredients that are healthy and support clean eating. Note: I have no affiliation with Costco — I just like to shop there.
Grain-free granola bars
Autum’s Gold grain-free granola bars are a staple in my pantry. They are grain-free (no gluten), soy-free, non-GMO, soy-free, kosher, and paleo, and are basically a mix of nuts, coconut oil, and cinnamon. There is minimal sugar per bar (6 grams) and it provides 5 grams of protein, which is not terribly high, however the fibre and fat content are slow to digest and will help stabilize blood sugar until the next meal.
Mary’s organic Crackers
Mary’s Crackers are sold in jumbo size at Costco, where you almost get two for the price of one. In regular grocery stores, a small Mary’s Crackers is about $7.99 whereas you can find double the quantity at Costco for around $10. Mary’s Crackers are gluten-free, high fibre, contain no sugar, and have clean ingredients. I will typically eat them as a snack with homemade or store-bought hummus.
Yorkshire valley farms organic chicken breast
Although I prefer fresh over frozen, I weigh the ‘frozen-vs-fresh’ factor with quality, sustainability, and cost. These chicken breasts are found in the frozen aisle. Yorkshire Valley Farms organic chicken breasts are organic; antibiotic-free; hormone-free; pesticide- and herbicide-free; non-GMO with an all-grain diet; and free of animal byproducts. Per kilogram, they are $19.49. Although I would prefer to be vegetarian, due to my own personal digestive and dietary restrictions I include chicken as a protein source in my diet, and this is my preferred brand.
Organic Lentil Soup
Sprague’s Organic Lentil Soup is a viable quick snack option or can be a side to a main meal. It is gluten-free, has clean ingredients, and has a high vegetarian protein count of approximately 13 grams per can and 14 grams of fibre. However, I must advise caution when eating food from a can. I try to minimize eating from cans in general because a BPA-free can does not necessarily mean it is free of all bisphenols unless otherwise specified on the label.
Organic Frozen Berries
Costco has an array of organ frozen berries in bulk. I typically recommend frozen berries as an ingredient in protein shakes/smoothies or added to cooked oatmeal. Blueberries, specifically, support gut health as a great prebiotic for large intestine microbiota (our “good” gut bacteria).
Organic Cauliflower Rice
If you are trying to cut down your carbs, cauliflower rice is a great alternative to regular rice because it has a similar consistency, neutral taste, and mixes well with main ingredients like stir-frys. The ingredients in this package are simply organic cauliflower and (minimal) salt. You’ll find this item in the freezer aisle.
Silver Hills Sprouted Bread
Silver Hills bread is non-GMO and sprouted, which tends to be easier on the digestion since the sprouting process breaks down starch within the grains. Additionally, sprouted bread is generally higher in vitamins B and C. Those who have non-celiac gluten enteropathy (sensitivity) may find it easier to digest sprouted bread compared to regular bread.
Organic or regular nuts
Costco has a wide variety of both organic and non-organic nuts. I often purchase a large bag of their walnuts as a standalone snack, to add to oatmeal, or eat alongside pieces of fruit. Walnuts are an excellent source of omega-3-fatty acids which are anti-inflammatory and help to stabilize blood sugar (read more here about omega-3s and their health benefits). When purchasing nuts, the key is to look at the ingredients list an ensure the only ingredient is the nut itself. Some brands will add salt, which is typically ok in smaller quantities but I usually recommend to avoid labels that say “salted nuts.”
Fresh Green Vegetables
I prefer fresh vegetables over frozen because I find the taste and quality are noticeably different. Costco often has fresh cruciferous vegetables — like Brussels sprouts and broccoli — available in bulk sizes. There is also usually bulk organic spinach or mixed greens available nearby. Cruciferous vegetables are a rich source of sulfur (or sulforaphane) which is an important substrate needed in phase 2 detoxification by the liver and plays a significant role in estrogen and hormone metabolism, as well as provides other health benefits including anti-inflammatory and cardioprotective properties.
Dr. Dominique Vanier is a registered naturopath in Mississauga with a clinical focus on digestion, women’s hormones and health, and weight loss. Naturopath Mississauga. This article is for information purposes only. It is not intended to treat or diagnose any health conditions.