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