Grocery shopping while observing the ketogenic diet may seem like a difficult task. But by selecting the right meats, vegetables, and snacks, cooking and snacking while on the keto diet can be simple.
To help you carefully stock your shopping cart, we spoke to experts about some healthy, keto-friendly food choices that will successfully provide your body with healthy fats.
Below are some of the food items they recommended writing down on your next grocery list.
Make sure you select high-quality proteins and fats.
She recommended aiming for grass-fed beef and dairy (butter), free-range chicken and eggs, wild-caught fish, avocados, and coconut oil.
Consume fatty fish sources like salmon and sardines.
“Fatty fish like salmon and sardines are also good sources of healthy fats,” registered dietitian Mia Syn said. These food choices contain omega-3 fatty acids, which are important for brain and heart health.
Use almond flour for baking.
“Almond flour has become very popular because it’s often used as a substitute for regular flour,” registered dietitian Jennifer Masson said. She advised making your own from raw almonds, which is a lot less expensive.
Add nutritional yeast to your shopping list.
“Nutritional yeast can be used to flavour dishes such as eggs,”registered dietitian Summer Yule explained. Grains are a major source of B vitamins in the diets of many people, she said, so people on keto need to find other sources, such as nutritional yeast.
Liver is a nutritional powerhouse worth checking out.
“Liver is a nutritional powerhouse for those observing the keto diet, as it contains essential vitamin A, B vitamins, iron, and protein,” Yule told INSIDER.
Canned oysters are rich with essential zinc.
Yule suggested tinned oysters packed in olive oil as another great keto-friendly grocery find because they’re rich in zinc.
Eggs are another keto-friendly option.
“Of course, eggs are a great food to include on the keto diet,” Yule said. They’re packed with protein and make a great, easy breakfast.
Riced cauliflower is a perfect keto-safe swap.
Yule suggested riced cauliflower as a convenient way to add veggies to your meals. Check for it in the frozen section of your grocery store.
Use olive oil for all your culinary needs.
“Unsaturated fats still have the most science behind them for heart health, so I recommend using oils like olive oil and toasted sesame oil, as they can add a nice flavour to dressings,” Yule said.
Zucchini is the perfect pasta alternative.
“Zucchini or summer squash that has been spiralized into noodles is a great choice,” Yule said. She suggested adding chicken, pesto, and olive oil to your noodles – which are often available fresh and frozen – for a nice keto-friendly entree.
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