If I could go back and change one thing about the way I ate in my 20s and even my 30s, it wouldn’t be following another diet, chasing the latest health trend or buying expensive superfoods. It would simply be changing what I put in my trolley each week.
For years, I believed healthy eating had to be all or nothing. I thought it meant restriction, eating boring foods, saying “no” to everything I enjoyed, and striving for perfection.
I know now that’s not how lasting health is built.
Nobody teaches us that every trip to the supermarket is an opportunity to nourish far more than just our hunger.
The foods we choose today quietly influence our gut health, hormone health, energy, inflammation, immune system and even how we feel decades from now.
As a functional nutritionist, one of the questions I’m asked most often is…
“What’s the healthiest food I can eat?”
The truth is…
There isn’t one.
Health is built from the small choices we make every day.
Healthy eating should be enjoyable, satisfying and sustainable, not something you have to endure. It’s not about being perfect; it’s about consistently nourishing your body, one meal and one shopping trolley at a time.
This isn’t a list of ‘superfoods’ you need to buy every week. Think of it as inspiration for building a trolley full of nourishing whole foods, choosing what works for your body, budget and lifestyle.
Healthy Grocery List: Let’s Take a Look Inside My Trolley…
1. Berries
Blueberries, raspberries, strawberries and blackberries are packed with antioxidants, vitamin C and fibre. Their natural sweetness and lower glycaemic load make them one of my favourite fruits for supporting gut health, healthy ageing and overall metabolic health.
💛 Julie’s Tip: This is one food I always buy organic. Berries consistently rank among the highest for pesticide residues, so this is one area where I don’t compromise.
2. Apples & Pears (Leave the Skin On!)
The skin contains much of the fibre and polyphenols that nourish your gut microbiome. They’re also rich in pectin, a prebiotic fibre that supports bowel health and beneficial gut bacteria.
💛 Julie’s Tip: If organic isn’t an option, soak them for 10–15 minutes in a solution of one part white vinegar to three parts water, then rinse well. While it won’t remove everything, it can help reduce surface residues and dirt.
3. Kiwi Fruit
One of the best fruits for supporting healthy digestion and bowel regularity. Kiwi is also rich in vitamin C, antioxidants and fibre, while being naturally lower in fruit sugars than many tropical fruits, making it a wonderful daily addition.
4. Avocados
Packed with healthy monounsaturated fats and fibre, avocados help keep you satisfied while supporting heart health and a healthy gut microbiome.
They’re also a wonderful food for heart health, with research showing they can help support healthy LDL (“bad”) cholesterol levels when enjoyed as part of a balanced diet.
Want to know why avocado is one of my everyday heroes? Read more about the health benefits of avocado
5. Leafy Greens
Spinach, rocket, kale and silverbeet provide folate, magnesium, vitamin K and antioxidants that support energy, healthy ageing and overall wellbeing.
6. Onions & Garlic
These humble kitchen staples are rich in prebiotic fibres that feed your beneficial gut bacteria. They also contain powerful plant compounds that support immunity and overall health.
7. Broccoli, Cauliflower & Brussels Sprouts
These cruciferous vegetables are packed with fibre, antioxidants and sulphur-containing compounds that support the liver and the body’s natural detoxification processes, while also nourishing a healthy gut.
💛 Julie’s Tip: Cooking broccoli can reduce the activity of its natural myrosinase enzyme. Adding a little mustard powder after cooking can help support the formation of sulforaphane, one of broccoli’s most researched plant compounds.
8. Sweet Potatoes (Orange, Purple & White)
All varieties are rich in fibre and antioxidants. Orange sweet potatoes are packed with beta-carotene, while purple varieties contain anthocyanins—powerful antioxidants that help protect our cells from damage.
💛 Julie’s Tip: Purple and white sweet potatoes are traditional staples in Okinawa, Japan, one of the world’s famous Blue Zones, where people enjoy exceptional longevity. I love cutting them into wedges, drizzling with extra virgin olive oil and baking until golden.
9. Ground Linseeds (Flaxseed)
A Wholesome Human favourite! Rich in fibre, omega-3 fats and lignans to support bowel regularity, hormone health and a healthy gut microbiome.
They’ve also been shown to help support healthy LDL cholesterol levels, making them a simple daily addition for heart health.
10. Chia Seeds
Tiny but mighty, chia seeds provide fibre and healthy fats, making them a fantastic addition to smoothies, yoghurt and chia puddings.
11. Hemp Seeds
One of my favourite pantry staples! Hemp seeds provide healthy fats, magnesium and zinc.
Unlike many other seeds, hemp seeds have a naturally soft outer shell, making them easy to digest and a wonderful option for those with more sensitive digestive systems.
12. Walnuts
Rich in plant omega-3 fats and polyphenols that support brain health, heart health and a diverse gut microbiome.
13. Brazil Nuts
One of nature’s richest sources of selenium, an essential mineral that supports thyroid function, immunity and antioxidant protection.
Just 1-2 Brazil nuts a day is all you need.
14. Edamame
A traditional Japanese longevity food that’s naturally rich in plant protein, fibre and antioxidants.
One of my favourite ways to enjoy them is simply steamed with a sprinkle of Himalayan salt.
15. Extra Virgin Olive Oil
A Mediterranean pantry staple rich in heart-healthy monounsaturated fats and polyphenols with antioxidant and anti-inflammatory properties.
16. Herbs & Spices
Turmeric, ginger, cinnamon, oregano, thyme and rosemary are some of my favourites.
Not only do they provide a wonderful variety of protective plant compounds, but every herb and spice you add also contributes to your weekly plant diversity, helping nourish a healthier gut microbiome.
17. Green & Black Tea
A simple daily habit rich in polyphenols that support healthy ageing, brain health and a thriving gut microbiome.
💛 Julie’s Tip: Skip the powdered chai, flavoured syrups and sugary café tea drinks. They’re often little more than sweetened flavourings rather than real tea.
18. Fermented Foods
Think sauerkraut, kimchi, kefir and natural yoghurt. These foods help support a healthy, diverse gut microbiome.
When choosing yoghurt, opt for plain, unsweetened Greek or natural yoghurt rather than flavoured varieties that are often loaded with added sugar.
19. Raw Cacao
Raw cacao is naturally rich in magnesium, antioxidants and polyphenols that help nourish beneficial gut bacteria.
One of my favourite afternoon rituals is stirring raw cacao into warm milk with a sprinkle of cinnamon and lightly sweetening it with a little stevia, raw honey or pure maple syrup.
20. Lentils, Chickpeas & Beans
Affordable, versatile and loaded with plant protein, fibre and resistant starch to support bowel health, nourish your gut microbiome and keep you fuller for longer.
They’re delicious in salads, curries, soups or even blended into pasta sauces for a simple nutrition boost.
Looking for an easy way to add more beans to your meals? Try my Healthy Burrito Bowl — a simple, fibre-rich family dinner.
21. Quinoa
A naturally gluten-free whole grain that’s rich in protein, fibre and magnesium. It’s a beautiful alternative to white rice for supporting energy and blood sugar balance.
Quinoa flakes are also fantastic in baking as a gluten-free alternative to oats. I also love mixing quinoa through brown, wild or white rice to increase fibre and plant diversity.
💛 Julie’s Tip: Rinse quinoa thoroughly (or soak it if using whole grains) before cooking to help remove the naturally occurring saponins, which can leave a bitter taste.
22. Eggs
Eggs are one of our family’s biggest staples—we go through at least four cartons every week! They’re one of nature’s most complete foods, providing high-quality protein along with essential nutrients including choline for brain health, vitamin B12, selenium, and lutein and zeaxanthin to support healthy eyes.
They’re also naturally rich in leucine, an essential amino acid that plays a key role in building and maintaining lean muscle, supporting metabolism and helping keep you fuller for longer.
Whether it’s an omelette packed with vegetables, boiled eggs for a quick snack, or poached eggs over sourdough and avocado, they’re one of the simplest, most nourishing foods you can add to your trolley.
💛 Julie’s Tip: Don’t fear the yolk! It’s where you’ll find many of the egg’s most valuable nutrients, including choline, healthy fats and fat-soluble vitamins.
Final Thoughts
If there’s one thing I’d love you to remember, it’s this…
Your health isn’t built by one meal, one supplement or one “superfood.”
It’s shaped by the everyday foods that find their way into your shopping trolley, week after week.
Start with one or two simple swaps. Build from there. Those small choices soon become habits, and over time, those habits become your lifestyle.
Your next trip to the supermarket is another opportunity to nourish your body.
Choose wisely, enjoy the process, and know that every wholesome choice is an investment in your future self
Ready to Feel Your Best?
If you’re tired of conflicting nutrition advice and would like a plan that’s realistic, enjoyable and tailored to your health goals, I’d love to help.
Whether you’re looking to improve your energy, support your gut, navigate hormonal changes or simply feel healthier and more confident, together we’ll create sustainable habits that fit your life.
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About Julie
I’m Julie Kradolfer, recipe developer, wellness writer, functional nutrition consultant, and yoga practitioner, and the heart behind Wholesome Human. I help people feel more energetic, balanced, and resilient through whole foods, lifestyle, and a supportive environment.
I believe true health thrives when we nourish and nurture ourselves with real food, simple habits, and grounded self-care. Through coaching, recipes, and practical lifestyle tools, I guide you to reconnect with your healthiest, most vibrant self — one kind choice at a time.
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@beyondtheplatewithjulie