A Registered Dietitian’s Guide: Healthy Costco Favorites Maintaining a healthy lifestyle begins with making mindful choices at the grocery store. Costco, known for its bulk offerings, is a treasure trove of healthy options that cater to various dietary needs. Below are RD-approved, gluten-free, dairy-free, soy-free, and low-sugar favorites available at Costco.
These are great options for those looking to:
- improve blood sugar
- have better daytime energy
- reduce insulin resistance
- Or perhaps pursue a paleo dietary regimen or complete a Whole30 reset.
Looking for other grocery store guides? Find the Whitness Nutrition Guide to Trader Joes here!
Healthy Grocery Shopping Tips
Going to the grocery store can sometimes feel overwhelming! Especially at a giant, yet wonderful, store such as Costco. However, with a bit of preparation and a mindful approach, you can make your grocery shopping experience efficient and also conducive to maintaining a healthy lifestyle. Here are some valuable tips to help you navigate the aisles with confidence and make wise food choices:
1. First, Plan Ahead: Before heading to the grocery store, take some time to plan your meals for the upcoming week. Create a shopping list based on the recipes you intend to prepare, ensuring you have all the necessary ingredients. This will prevent impulse purchases and keep you focused on your health goals.
2. Second, Shop your kitchen beforehand. Look and see what you already have in your kitchen to avoid food waste and unnecessary spending. Take a peek in the pantry, fridge and freezer for meal prep inspiration!
3. Third, Read Food Labels: Take the time to read food labels and understand what you’re putting into your cart. Food companies can be sneaky with their advertising! Read the nutrition label to get the whole story on what you are buying.
4. Lastly, Focus on Whole Foods: Choose whole, unprocessed foods whenever possible. Opt for fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are more nutrient-dense and provide essential vitamins, minerals, and fiber.
Dietitian Approved healthy favorites at Costco
Grab more ideas from our reel! All of these options are Gluten-free, Dairy-Free, Soy-Free, making them Paleo Friendly Costco Finds. They’re also Low-Glycemic to support balanced blood sugar!
Costco’s Pantry
Cooking Essentials/Sauces:
- Primal Kitchen – sauces, marinades, dressings and avocado mayo
- Chosen Foods Avocado oil + the spray version
- Kirkland almond flour
- Organic Ghee
- Organic Coconut Oil
- Extra Virgin Olive Oil
Carbohydrates:
- Barnana Plantain Chips
- Autumn’s Grain-Free Granola Bars
- Siete Foods Chips
- Simple Mills Crackers
- Banza Chickpea pasta
Fats:
- Eat Nutzo
- Kirkland nut butter (mixed nut and almond)
- Bulk raw nuts
- Manitoba Hemp hearts
- Chia seeds
- Garlic Stuffed Green Olives
Protein:
- Wild Alaskan Canned Salmon
- Safe Catch Foods Wild Tuna, canned
- Orgain Organic Simple Plant Protein Powder (the blue one with more protein than carbs – Learn more about choosing a protein powder here.)
- Chomps meat sticks
Misc:
- Spindrift
- Sparkling Water
- Zevia soda
- Organic coconut rolls (see note)
- Unreal chocolate (see note)
Note: Items such as the Organic Coconut rolls and Unreal Chocolate bars are a great option for a blood-sugar-friendly dessert. However, to mantain Blood Sugar Bliss, you want to ensure that you are enjoying them after a protein-rich meal to keep your blood sugar balanced.
Costco’s Fridge/Freezer
Costco Produce:
- Organic spring mix, lettuce, and spinach
- Fresh vegetables, including squash, broccoli, cauliflower, and green beans
- Fresh fruits such as kiwis, oranges, apples, and berries
- Organic pitted Medjool dates (To make it blood-sugar balanced, pair it with a fat, like a nut butter)
- Microwavable Cauliflower Rice (Frozen)
- Pura Vida Foods Frozen Veggie Medley (Frozen)
- Frozen berries (great for smoothies)
- Frozen vegetables
Other Carbohydrates:
- Siete Almond Flour Tortillas
- Sweet Potatoes
- Egglife Wraps
Fats:
- Eat Zubi DF Queso
- Wholly Guacamole Packs
- Good Foods – dairy-free dips
- Single-serve hummus and guacamole packets
- Coconut Yogurt
Protein:
- Aidells Chicken Sausage
- Amylu Breakfast Sausage
- Sugar-free Paleo Bacon
- Sabalinto’s Paleo Chicken Sausage
- Kevin’s Natural Food – paleo meals
- Three Bridges Egg Bites
- Smoked Salmon
- Pre-Hard Boiled Eggs
- Organic Turkey Lunch Meat
- Organic Grass-fed ground beef
- Ground Bison
Enhance your grocery shopping skills and gain valuable insights into blood sugar-balancing choices by scheduling a personalized grocery store tour with a Registered Dietitian! co
