5 Foods You Should Add to Your Regular Grocery List
You probably are like most of my clients—you just want to be told exactly what to eat. While I can’t provide individual advice to everyone, there are a few foods that I believe more people should be eating. With most Americans falling short on key nutrients like fiber, magnesium, vitamin A, omega-3s, and essential minerals, these foods can help bridge the nutrient gap and help you feel a lot better. And instead of thinking through the social media lens of “what CAN’T I eat” we should all work to have the mindset of substituting out some lesser nutrient-dense foods by saying “what SHOULD I eat”.
Here are 5 powerhouse foods you probably don't eat enough of, along with 5 easy alternatives that offer very similar nutritional benefits.
1. Mackerel
Why?
Americans are typically low in omega-3 fats, important for heart and brain health, as well as reducing chronic inflammation. Mackerel packs omega-3s, vitamin D, and protein, and it’s low in mercury compared to some other seafood.
How?
Canned mackerel tossed into salads or made into fish cakes
Fresh mackerel grilled or pan-fried
Cost-effective tip:
Canned mackerel (~$2–$3/can) is cheap, shelf-stable, and easy to store.
Similar foods if you don’t like mackerel:
Sardines
Salmon
Herring
Shrimp
Scallops
2. Broccolini
Why?
Cruciferous vegetables are rich in fiber, vitamin C, and antioxidants. Broccolini offers a softer, sweeter flavor and a more tender stalk.
How?
Roast with olive oil and garlic
Toss into stir-fries, pasta, or rice bowls
Cost-effective tip:
Frozen broccolini bags (~$3–$5) are a great and versatile option.
Similar foods if you don’t like broccolini:
Broccoli
Brussels sprouts
Cauliflower
Baby Bok choy
Cabbage
3. Water Chestnuts
Why?
Americans often miss their fiber targets. Water chestnuts are low-calorie, rich in fiber and potassium, and add great texture to meals.
How?
Slice into stir-fries or wraps
Add to salads for extra crunch
Cost-effective tip:
Canned water chestnuts (~$1/can) are extremely affordable and store easily.
Similar foods if you don’t like water chestnuts:
Jicama
Bamboo shoots
Daikon radish
Celery
Kohlrabi
4. Eggs
Why it matters:
Eggs provide high-quality protein, choline (critical for brain health), vitamin A, vitamin D, and selenium.
How to use it:
Scrambled, boiled, poached — anywhere, anytime
Add to bowls, salads, sandwiches
Cost-effective tip:
In this economy, you may just need to buy your own chickens…
Similar foods if you don’t like eggs:
Tofu
Cottage cheese
Greek yogurt
Chicken
Liver
5. Pumpkin
Why?
Vitamin A is key for immunity, eye health, and skin and many people don't hit their needs. Pumpkin is packed with beta-carotene and adds easy nutrition to sweet and savory dishes.
How?
Stir into oatmeal, yogurt, pasta sauces, or smoothies
Add to baked goods like muffins or pancakes. I put this in my baking recipes and oatmeal all the time and it adds moisture and volume without even really noticing flavor changes. It’s a clever way to add a vegetable to most meals or desserts.
Cost-effective tip:
Canned pumpkin (~$1–$2/can) is cheap, shelf-stable, and endlessly versatile.
Similar foods if you don’t like pumpkin:
Butternut squash
Sweet potatoes
Carrots
Acorn squash
Red bell peppers
Bonus: 5 More Foods to Consider Adding
Chickpeas (fiber, magnesium) are great canned or roasted.
Seaweed snacks (iodine, minerals) are super easy to grab on the go.
Kefir (probiotics, calcium) is a drinkable yogurt that's gut-friendly.
Frozen berries (fiber, antioxidants) are affordable and versatile.
Quinoa (magnesium, protein) cooks fast and easy.
Main Takeaway:
Sometimes we just need a few reminders of what foods and nutrients we aren’t getting enough of. Or we just need to see some new options that we haven’t heard about before. Start a grocery list this week to improve your physical, mental, and financial health or pass this list and my substack along to someone who might need to hear this!