6 Healthy Grocery Store Staples for the Winter Season

Hey Angels and Alphas,

With the winter season slowly approaching, you can ask any nutritionists what to buy at the grocery store, and the answer is probably going to be similar: plenty of fresh veggies, fruits, lean protein, as well as other various whole foods.

These suggestions are completely valid, and they should be taken heavily into account on your next trip to the grocery store. Everyone’s positive dietary changes start with these items. But that being said, there are other staples of wellness that belong in your fridge during the winter season — and other foods, drinks and ingredients that you can use to keep up with your habit of nutritious eating throughout the upcoming months.

If you need a refrigerator refresh, here are our top picks for foods you should be adding to your grocery list this fall, so healthy meals, grab-and-go snacks, and meal prep can all feel a little bit more doable.


Yes, you can buy berries fresh, but there are some added perks to picking them up cold. Berries are usually picked at the peak of their ripeness and freshness and then they’re flash-frozen.

In fact, not only is frozen produce easily comparable to fresh in terms of its nutrition — it could even have higher levels of vitamins and minerals. Frozen berries are wonderful in your smoothies, on your oatmeal, alongside your yogurt, in cereal, or in pretty much anything. 

Plus, if you shop at a big-box store, and you can save a lot by buying them in bulk. Because they are frozen, this means you can enjoy them year-round and you won’t have to worry about their shelf life like you would with fresh berries.


When it comes to kitchen staples, versatile foods are a major win. And just like frozen fruit, winter squash can be easily repurposed. Winter squash can be baked or eaten on its own. It can be smashed, it can be turned into a fall soup (like delicious winter-squash soups), and it can even be made into a pie. Kabocha is amazing, but you can also consider other forms of winter squash.


When it comes to dietary changes, sometimes it’s a great idea to start small. A good seasoning essentially changes the profile of any dish and makes the experience of a meal you might not usually prefer bearable. Most grocery stores tend to offer seasonings with massive food guides on their label, meaning they will usually provide suggestions about what food is best seasoned with the ingredients inside.

When you are choosing a seasoning, avoid MSG and other harmful compounds and make sure to consider one that’s low in sodium.

Next time you’re at the grocery store, stop by the spice racks, pick a few blends that look interesting, and try them out on your dishes at home.


The landmark 1993 study which discovered the heart-health benefits of walnuts is one that made ripples throughout the nutrition world. They have not only been removed from the list of “forbidden foods”, but they have been a staple in the grocery lists of dietitians around the world.

Not only do nuts vary in their nutritional makeup, but they are all full of fiber, healthy fats, and protein. They are really satiating and versatile, meaning you can use them in salads, with yogurt, or just on their own. 


The benefits of overnight oats stretch way beyond social media trends. They’re full of fiber, and you can use them to make oatmeal, cereal, porridge, pancakes, or even in baths for dry skin. They’re easy to make, easy to store, easy to heat up… and easy to enjoy.


If you’re someone who is constantly on the move, sometimes it’s great to be able to just throw something in a gym bag or backpack. Some of the best options for this are bars and candies containing a profile high in protein and low in sugar. They make for snacks that are satiating, full of energy, and without the empty nutrients that lead to midday burnouts.

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