Healthy eating depends on clean eating, starting with informed choices at the grocery store. A healthy shopping cart is always full of organic, natural, and whole foods without artificial ingredients. In the mindset of covid-19, we all are more conscious of our immune systems.

Worldwide, Statistics show that those eating organic foods have an excellent immune system. You can maintain your health only when you are aware of the foods you are buying to eat. Natural health planner aims to help you plan your food shopping for the highest-nutrition foods with less effort.


Why Is Clean Eating Important?

Healthy eating and clean eating support each other when it’s a matter of health. Healthy eating helps prevent non-infectious diseases, whereas clean eating helps prevent born infectious diseases. The era of covid -19 has highlighted the significance of healthy and clean eating. Even the general people are very well aware of their health and avoid unnecessary hydrogenated, synthetic, and processed MSG-containing edibles from their diet. In this case, people need to know what they should buy for their pantry to stay healthy.
Oils, veggies, whole wheat, and dried fruits are the essential components of every pantry. The article will guide you in more smart grocery shopping, eating natural organic food, and living better.


Cold-Pressed Oil For Healthy And Clean Eating

New research proves that natural fat found in oil is crucial for the construction and well-maintenance of our bodies. Fat in the oil gives flavor to food and helps absorb vitamins to fulfill the body’s needs. Before consuming any oil, be mindful that all kinds of oil have equal calories, i.e., 120 calories/Tbsp approx.
Cold-pressed organic oil is far above all the other oils. Unlike hydrogenated oils, they are abundant in nutrition—various oils, including olive oil, canola oil, grapeseed oil, coconut oil, and flaxseed oil. For your ease, the Natural Health Planner provides you with this chart of the oils mentioned above, their nutrition, and their uses.

Name of oil, Nutrition, Best use

Olive Oil: Monounsaturated fatty acid – Drizzle on veggies/fish/ bread/ sauce
Canola Oil: Omega-3 fat, Alpha-linolenic Acid – High heat cooking/stir fry/ sauteing
Grapeseed Oil: Polyunsaturated fat – High heat recipes/ potato pancakes
Coconut Oil: High in saturated fat – To roast vegetables
Flaxseed Oil: Omega-3 fat, Alpha-linolenic Acid – Cold application, i.e., smoothies/ salad dressing

Canned Food And Veggies For Healthy And Clean Eating

Without a doubt, canned food, including meat, fish, fruits, and veggies, has equal nutrition to fresh food. Many companies provide the best quality canned food without sodium and other artificial preservatives. Buy those canned items with low salt or without sugar, salt, and sauce. Always read that the product is canned in water or pure juice on the label. Moreover, canned food items can be stored for several months, which is economical.

Whole-Grain Fiber Food For Healthy And Clean Eating

Researchers have proven that complex carbohydrates are essential for a healthy diet. Whole-grain high-fiber food provides lasting energy, minerals, vitamins, and especially fiber to keep you feeling full. Whole wheat bread or brown rice can be replaced by Barley, Whole Black rice, Buckwheat, Millet, Quinoa, Spelt, Teff, Brown rice, and White berries. Natural Health Planner provides you with the chart of the above-mentioned whole grain high fiber food, nutrition, and their uses for your convenience.

Whole-Grain, High Fiber Foods, Nutrition, Best Use

Barley: Loaded with fiber and selenium – In place of oatmeal, add soup and stew for fiber.
Whole Black Rice: full of anthocyanins, i.e., antioxidant Rice pudding, a side dish for roasted meat and veggies
Buckwheat: rich in magnesium and fiber – Pancakes, bakery items, eaten as porridge.
Millet: A great source of protein and B vitamin – in breakfast with raisins and honey, with beans for dinner
Quinoa: Loaded with all nine amino acids – For a filling breakfast, mix with honey, milk, and a pinch of cinnamon, and serve with cooked veggies and meat.
Spelt: A great source of magnesium, niacin, protein, and fiber
Spelt Flour: Used in making bread and pizza dough – Soak for eight hours before cooking.
Teff: Loaded with calcium – Teff flour is used in many baked items, i.e., cookies, cakes, and bread.
White Berries: Loaded with fiber, protein, and iron. Served as a cold salad, toss with veggies, and season with olive oil

Dried Fruit

Dried Fruits: Loaded with proteins, minerals, vitamins, and dietary fibers. For this reason, they are considered high-calorie snacks. Various dried fruits include almonds, pistachio, walnuts, apricot, cashew, dates, figs, and raisins. It’s always a good option to buy a fruit medley; hence, you can enjoy all fruits simultaneously.

You can also buy fried cranberries, frozen, dried strawberries, and Turkish figs. You can add in any dairy product to make smoothies and shakes for the best taste.

 Foods You Should Avoid While Grocery Shopping:

Instant, fast, and processed food contain MSG, which is highly harmful to your health.
Don’t buy hydrogenated oil; it is a silent killer. Its regular use leads to damaging your cardiovascular system.
Do not buy canned food with sugar or artificial preservatives.
Do not buy Clear white food, i.e., oil, sugar, salt, and white flour, as they are devoid of nutrients.
Do not buy pre-sliced packaged fruit as they lose their nutrients & enzyme activity with exposure to oxygen.



Food shopping is a routine task of every household, but only a few people spend time looking for healthy, organic, and natural products. There are many choices, and the buyer needs to take the time to read the nutritional value and choose the best product. Cooking food fulfills your needs; on the other hand, cooking healthy food depicts your lifestyle. Natural Health Planner provides a complete guide to enjoying a healthy and prosperous life. For More Info

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