Grocery Guides

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Grocery Guides

Printable grocery lists for every diet

Grocery shopping can seem daunting at times, especially when trying to follow specific dietary habits such as keto, vegan, gluten-free or paleo. Our Nourish team put together grocery guides to help you know what to avoid and what to select based on several popular dietary habits. Whether you’re in the aisles of our store or shopping online, keep these printable guides handy to make your shopping even easier.

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The benefits of eating the rainbow

Here are just a few examples of how eating a variety of naturally colorful foods can help benefit your overall health and wellness.

Red foods

Cherries, strawberries, raspberries, tomato, watermelon, red/pink grapefruit, red grapes, red apples, red bell peppers

Nutrients include:

Lycopene, folate, vitamin C, flavonoids

Supports:

Heart health, immunity, memory and may reduce risk of certain cancers

Orange foods

Apricots, citrus, cantaloupe, carrots, sweet potato, pumpkin, winter squash, turmeric

Nutrients include:

Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, vitamin C

Supports:

Healthy eyes, heart health, immunity

Yellow foods

Lemons, pineapple, corn, yellow pepper

Nutrients include:

Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, vitamin C

Supports:

Healthy eyes, heart health, immunity

Green foods

Leafy greens, kale, asparagus, broccoli, peas, cabbage, cucumber, celery, green beans, green peppers, green tea, Brussels sprouts, avocado, green apples, honeydew, kiwi

Nutrients include:

Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, vitamin C

Supports:

Healthy bones, teeth and eyes, may reduce risk of some cancers

Purple/Blue foods

Purple cabbage, eggplant, blackberries, blueberries, purple grapes, plum

Nutrients include:

Lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids

Supports:

Memory, healthy aging, urinary tract health, and may reduce risk of some cancers

Brown/White foods

Cauliflower, mushrooms, garlic, onions, white corn, parsnips, turnips, potatoes, bananas, dates, ginger

Nutrients include:

Beta-glucans, lignans, potassium

Supports:

Heart health and may reduce cancer risk