Published on October 13, 2019

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There is no more formidable a lifestyle design challenge than nutrition. No other part of your life has such an immediate effect on your well-being. And yet for many of us it remains a frustrating conundrum. How can I eat in a way that works for my body, makes me feel good, and doesn’t deprive me of life’s simple joys (hello, chocolate peanut butter ice cream cake)? For every corner of the Internet, there seems to be an opposing opinion on what, when, and how much to eat. Not to mention the inherent privilege (or lack thereof) of having access to healthy groceries to begin with (read up on food deserts if you’re unfamiliar). 

To help make shopping a little less confusing, we enlisted Registered Dietitian Nutritionist May Zhu to guide us through her favorite healthy snacks and ingredients that are easy to stock up on whether or not you live near a Whole Foods. Enter Prime two-day shipping.

Zhu founded her Chicago private practice, Nutrition Happens, to provide clients with “practical approaches to eating well for the long run.” So when it comes to the perennial question of how to improve your diet, the easier you can make it for yourself, the better. “Start by picking one change to focus on throughout your day, every day for a week,” says Zhu. “For example, swapping out a sugar-sweetened drink for an unsweetened version, or adding in a fruit as a side to your lunch. You’ll be amazed by how much just one habit stacks up over time!” Here, she shares her favorite Amazon finds.

Overnight Oats

Just add your choice of milk or water, leave in the fridge overnight, and grab in the morning for breakfast! These oats are 100 percent whole grain and provide a good source of fiber to support digestion.

Power Pancakes

This versatile mix of whole wheat and oat flours can be used to make pancakes and waffles, or as an alternative to traditional white flour in baked goods. It’s packed with 14 grams of protein per serving.

A Protein Crunch

If you’re searching for a snack that’s both crunchy and savory, these egg white curls are a delicious way to satisfy that craving. Plus, there’s six grams of protein per serving (from egg whites!) and no added sugar.

Grain-Free Tortilla Chips

Made with a base of cassava flour and avocado oil, these chips use ingredients that anyone can enjoy, gluten-free or not. Compared to other chips per serving, they’re also lower in sodium and provide two grams of fiber toward your daily recommended 25 to 38 grams.

Flavorful Fava Beans

The mini packs of fava beans are individually portioned and have tons of flavor with a nutritional punch. Each contains seven grams of plant protein and five grams of fiber—great for on-the-go snacking or as “croutons” on salad.

Turkey Jerky

This is one of the best high-protein, sugar-free snacks you can take with you anywhere. The 10 grams of protein per serving will help stabilize your blood sugar so you don’t get the dreaded energy crash from high-sugar options.

Chickpea Pasta

This pasta is made with only one ingredient: chickpeas! It’s fast, easy to prepare, and a fun, nutrient-dense alternative to traditional rotini. Each serving provides a great source of plant-based protein and fiber to help you stay satisfied long after your meal.

Natural Salad Dressing

Store-bought dressings can often contain hidden sugars, but these are a delicious option without those (or artificial fillers). They’re made with a base of avocado oil, a source of healthy fats to help absorb all those nutrients in your salads.

Avocado Oil

Avocado oil is a versatile ingredient—it can be used for high-heat cooking (up to 500 degrees Fahrenheit!) or cold on its own. It’s rich in oleic acid, a source of good fat that may support heart health, and perfect for drizzling over a sliced avocado with salt and pepper.

Chia Seeds

Chia seeds are a nutrition powerhouse. Not only are they a good source of fiber for healthy digestion, but the balance of healthy fats and protein also helps stabilize blood sugar levels and keep you full. Try adding them to oatmeal, yogurts, and smoothies.


Which healthy swaps will you make this week?

Read on for more tasty ideas:
7 Instant Pot Recipes for When Your Weekday Energy Is Zapped
All the Makings of a Healthy Lunch Are at Trader Joe’s
5 Pantry Essentials Pop Up Grocer’s Founder Can’t Get Enough Of