Feeling overwhelmed about what to buy in the grocery store? Believe us, we all go through that. With many food choices on display, you aim to get one that suits your dietary needs.

Whether it’s to address your health issues, beliefs, or lifestyle changes, you must stick to diets that help you with your goals.

Today, we want to help you ensure that whatever you place in your grocery cart caters to your dietary needs. 

Let’s look at gluten-free, vegan, keto essentials and general tips to have a delicious and nutritious pantry!

Why Are Dietary Restrictions Needed?

Do you look at your food labels before buying them? If not, you must have wondered why other people do. 

Dietary restrictions can be a choice or a need. Below are the reasons behind why these restrictions are essential. 

1. To Prevent Allergies and Intolerances

If you have allergic reactions to specific foods, choose those that won’t give you side effects.

If some of you have Coeliac disease, you are intolerant to wheat, barley, and rye. 

2. To Prevent Chronic Diseases and Conditions

Diets can contribute to living a healthy lifestyle. If you have a family member with epilepsy, having a keto diet can control seizures and battle other chronic diseases.

3. For Environmental Reasons

Some would like to help the planet by eating veggies instead of meat.

4. For Wellness

Diets are primarily known for those who want to lose weight. Knowing what you should buy will help you achieve your milestones. Also, some just like to explore different and healthy cuisines. 

5. Because of Culture and Religion

Muslims, for example, follow Halal dietary laws. This is another reason to restrict your needs. 

Gluten-Free Shopping

Gluten is a protein usually found in wheat, barley, or even rye bread. If you see your bread as chewy and elastic, that’s because of this ingredient. 

Gluten is also found in other products that you might not expect, such as:

  • Pasta
  • Pastry
  • Cereals
  • Soy sauce
  • Salad Dressings
  • Marinades and Gravies
  • Deli Meats
  • Sausages
  • Candies

If you’re about to put them on the shopping list, stop right now! There are still some flavorful products to consider. For instance:

  • Grains (Quionoia, rice, buckwheat, etc.)
  • Ingredients like rice flour and almond flour
  • Rice Cakes
  • Popcorns
  • Tamari (alternative to soy sauce)
  • Fresh produce options

Vegan Grocery Shopping

Ready to create plant-based meals for your diet? So you can get the most out of it, let’s get you ready with veganism in mind. 

To become vegan, remember what you must avoid: meat, poultry, dairy, eggs, or anything from animals. To have a balanced amount of nutrients in your body, here’s what you need: 

1. Protein

  • Beans
  • Lentils
  • Tofu
  • Tempeh
  • Edamame
  • Seitan

2. Calcium

  • Almon, soy, and rice milk
  • Kale
  • Bok choy
  • Figs
  • Tahini
  • Vegan yogurts

3. Iron

  • Chickpeas
  • Beans
  • Tofu
  • Cashews
  • Pumpkin seeds
  • Kale
  • Dried apricots

4. Omega-3 Fatty acids


  • Chia seeds
  • Hemp seeds
  • Walnuts
  • Algae-based supplements

5. Vitamin B12

  • Cereals
  • Vegan meat substitutes

6. Vitamin D 

  • Fortified juices
  • Mushrooms exposed to sunlight 

7. Snacks

  • Vegan chips
  • Dairy-free chocolates
  • Hummus
  • Veggie sticks

Adding these items to your cart can prepare nutritious vegan meals that your family members will never forget. 

Keto Diet Shopping

Unlike a typical Western diet, the ketogenic or keto diet aims to get your body into “ketosis”. This means you cut down on carbohydrates. Instead, you consume more fats (like butter, oils, and avocados) and proteins.

Going for this diet means adjusting your meal plans even if you’re busy daily. You’ll need to change your grocery shopping habits:

1. Meats and Seafood

  • Chicken thighs
  • Beef
  • Lamb
  • Mackerel 
  • Sardines

2. Dairy

  • Butter
  • Heavy cream
  • Full-fat cheese

3. Oils and Fats

  • Coconut oil
  • Olive oil
  • Avocado oil
  • Ghee

4. Nuts and Seeds

  • Macadamia nuts
  • Almonds
  • Flax seeds
  • Chia seeds

5. Low-carb veggies

  • Leafy greens
  • Bell peppers
  • Zucchini
  • Asparagus

6. Snacks

  • Pork rinds
  • Cheese crisps
  • Keto-friendly bars

7. Beverages

  • Unsweetened almond milk
  • Bone broth
  • Water enhancers without added sugars

General Tips for Dietary Shopping

1. rocessed Items

Focus on whole foods like fresh produce, nuts, and grains. These products are not usually processed much. It assures you that you get more nutrients rather than unwanted ingredients. 

2. Check the Labels

The back of every product you buy will be your lifesaver. Even if you think the item meets your needs, the ingredients can tell a different story.

For instance, a product says that it’s all “natural”. Then, later on, it’s high in fructose corn syrup. Or let’s say a gluten-free item is processed in a wheat factory. 

3. Promote Local

Every supermarket in your town can cater to your dietary needs, but there are dedicated local food stores that can benefit you. Here’s why:

  • Local food stores produce fresh food because it doesn’t have to travel long distances.
  • Local food stores are more transparent. You can make good choices.
  • You can support your community.

Moreover, local markets might introduce you to new and unique foods specifically for your dietary needs. 

On a Final Note

Our body is unique as it is. Some nutrients suit one but not the other. That’s why it’s all thanks to these three diets that we can go grocery shopping for what we need.

A place that can help you meet your body’s needs is Fresh Farms. Every aisle allows you to discover new foods and ingredients that suit your diet.

You can meet and deliver your needs to your doorstep or pass through every aisle in our physical store. Let Fresh Farms be your trusted friend who helps you embrace your path to wellness!