Shopping in bulk at Costco isn't just a smart way to stock up on essentials or prepare for a potential emergency, it can also save you time and money on grocery shopping. However, navigating the aisles of Costco can be overwhelming if you don't have a plan or a good shopping list. This can be especially tricky if you're trying to eat more healthily, as going in unprepared may result in filling your cart with unhealthy items.
To help you make informed choices, we've compiled a list of 15 healthy food items that registered dietitians recommend adding to your shopping cart at Costco. Next time you head to the bulk retailer for a jumbo-sized tub of mayonnaise or a multi-pack of chewing gum, make sure to bring this list with you to help guide your choices.
1) Reduced-Fat Organic Chocolate Milk from Kirkland Signature
Lexi Moriarity, MS, CD, a registered dietitian and certified sports dietitian at Expert Nutrition and Wellness, frequently advises her clients to consider chocolate milk for post-workout recovery. According to Moriarity, chocolate milk provides an optimal combination of carbohydrates, protein, and sugar to replenish energy stores and aid in muscle repair after a rigorous exercise session.
Moriarity suggests that Costco's organic chocolate milk offers an excellent option that is not only convenient to take on-the-go but also less expensive than comparable alternatives. By selecting this organic product, consumers can enjoy the benefits of chocolate milk while also ensuring that the product is free from harmful pesticides and chemicals.
In summary, Moriarity recommends chocolate milk as a smart choice for post-workout recovery, and Costco's organic option provides an affordable and convenient way to reap the benefits of this popular beverage.
2) Plain Greek Yogurt from Kirkland Signature
Registered Dietitian Nutritionist Grace Scarborough, based in Florida, recommends Kirkland plain Greek yogurt as an excellent addition to any Costco shopping cart. According to Scarborough, eggs are becoming increasingly expensive, and Kirkland plain Greek yogurt is a budget-friendly alternative that is also rich in nutrients. A single serving of two-thirds-cup provides 18 grams of protein, as well as prebiotics that promote good health.
Choosing Kirkland's Greek yogurt can help ensure that consumers have a readily available and affordable source of protein. In addition, it can provide a range of other benefits, such as improved digestion, strengthened immunity, and weight management.
In conclusion, Scarborough recommends adding Kirkland plain Greek yogurt to your shopping cart at Costco, as it provides a cost-effective and nutritious way to incorporate protein into your diet.
3) Organic Extra Virgin Olive Oil from Kirkland Signature
Kaleigh McMordie, MCN, RDN, the owner of babyledbliss.com, shares that Costco's extra virgin olive oil is a staple in her household. The olive oil is not only reasonably priced but also has a balanced and delightful taste. With its healthy fatty acid composition, olive oil is a perfect choice for cooking at lower temperatures and making salad dressings. McMordie highly recommends this olive oil option from Costco.
By selecting Kirkland's organic extra virgin olive oil, consumers can be confident that they are using a high-quality product that is free from harmful additives or chemicals. Olive oil is an essential ingredient in many Mediterranean diets, and studies have shown that it may help to lower the risk of heart disease, cancer, and other chronic illnesses.
In summary, McMordie recommends Kirkland's extra virgin olive oil for its great taste, price, and health benefits. By incorporating this product into their diets, consumers can enjoy a versatile, healthy ingredient that has been a cornerstone of many traditional diets.
4) Thinly Sliced Boneless Chicken Breast from Kirkland Signature's Frozen Selection
Elizabeth Ward, MS, RDN, a registered dietitian nutritionist and co-author of The Menopause Diet Plan, recommends Kirkland's frozen, thinly sliced, boneless chicken breast as an excellent ingredient for creating healthy and delicious weeknight meals. With this product, she can easily whip up dishes like chicken stir-fry, ziti with chicken and broccoli, or chicken piccata. Not only is the chicken boneless and skinless, but it is also well-trimmed, making it quick and mess-free to prepare.
Ward highlights that boneless, skinless chicken is an excellent source of high-quality protein, vitamins, and minerals, and is also low in saturated fat and cholesterol. Incorporating lean proteins like chicken breast into one's diet can aid in maintaining muscle mass, regulating blood sugar, and promoting overall health and wellness.
In summary, Ward recommends Kirkland's frozen, thinly sliced, boneless chicken breast for its convenience, quality, and nutrition. By incorporating this ingredient into their meal planning, consumers can enjoy a versatile and healthy protein source that can be used in a variety of recipes.
5) Pack of Three Sabatasso's Four-Cheese Pizzas
According to Lisa Richards, a nutritionist and author of The Candida Diet, one of the top meals to consider stocking up on at Costco is Sabatasso's frozen four-cheese pizza. This pizza is a great choice for those who want to reduce their gluten intake and avoid inflammation caused by the consumption of foods containing gluten. By limiting gluten consumption, individuals can help prevent or alleviate chronic inflammation, which has been linked to the development or worsening of various chronic illnesses.
Sabatasso's four-cheese pizza is not only a gluten-free option, but it is also convenient and budget-friendly, making it an ideal choice for feeding oneself or the family. This pizza provides a delicious and easy-to-prepare meal without sacrificing taste, quality, or health.
In summary, Richards recommends Sabatasso's four-cheese pizza as a great meal to have on hand, especially for those who want to reduce their gluten intake and lower inflammation. By incorporating this product into one's meal planning, consumers can enjoy a quick, affordable, and healthy option that provides great taste and convenience.
6) Organic Roasted Seaweed from Kirkland Signature
Lisa Young, PhD, RDN, a member of our Medical Expert Board and author of Finally Full, Finally Slim, recommends Kirkland Signature's organic roasted seaweed as a healthy and convenient snack to have on hand. Seaweed snacks are ideal for on-the-go consumption, and they have a long shelf life, making bulk purchasing an excellent value. These seaweed snacks are also rich in minerals like calcium, vitamin A, vitamin C, and B12.
Incorporating seaweed into meals is also a great way to increase the nutrient content of dishes. Seaweed can be added to salads, soups, or rice dishes, adding an umami flavor and enhancing the nutritional profile of the meal.
In summary, Young suggests Kirkland Signature's organic roasted seaweed as a healthy and convenient snack with an extended shelf life. These seaweed snacks are a rich source of essential nutrients, and can also be used as an ingredient in meal preparation to increase the nutrient density of dishes.
7) Kirkland Signature's Frozen Wild Caught Atlantic Salmon and Raw Red Argentinian Shrimp
Kirkland Signature's frozen wild caught Atlantic salmon and raw red Argentinian shrimp provide a simple way to incorporate the recommended two seafood meals into one's weekly diet, according to Elizabeth Ward, MS, RDN, co-author of The Menopause Diet Plan.
The salmon comes individually portioned in 4-ounce servings, making meal planning and preparation more manageable. Both the salmon and the shrimp defrost quickly, making them an excellent choice for quick and easy weeknight meals.
Ward suggests roasting the salmon and using the shrimp in pasta dishes. Notably, salmon is a rich source of omega-3 fats, which can help protect against heart disease. Both salmon and shrimp are also excellent sources of high-quality protein, which is essential for maintaining muscle mass, regulating blood sugar levels, and promoting overall health and well-being.
In summary, Ward recommends Kirkland Signature's frozen wild caught Atlantic salmon and raw red Argentinian shrimp as a convenient and healthy way to include seafood in one's diet. These products are easy to prepare, rich in essential nutrients, and a delicious way to incorporate seafood into meal planning.
8) Organic Hummus from Kirkland Signature
According to Lisa Young, PhD, RDN, single-serving cups of Kirkland Signature's organic hummus are an excellent and convenient snack to pair with vegetables, chips, or crackers. The single-serving cups provide an ideal portion size and are a great option for those who desire a convenient and healthy snack.
Hummus is rich in protein and dietary fiber, which can help to promote satiety and reduce the likelihood of overeating. By consuming hummus, one can achieve a sense of fullness and satisfaction that can help curb cravings and promote healthy eating habits.
In summary, Young recommends Kirkland Signature's organic hummus as a healthy and convenient snack that is rich in essential nutrients, such as protein and dietary fiber. Incorporating hummus into one's diet can help promote satiety, reduce the likelihood of overeating, and promote healthy eating habits.
9) Organic Chicken Stock from Kirkland Signature
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Kirkland Signature's organic chicken stock is a versatile ingredient that can be used as a base for soups, stews, and sauces, or as a substitute for water in various recipes, according to Lisa Richards, a nutritionist and author of The Candida Diet. Using chicken stock can help to add flavor and nutrition to meals without adding unnecessary calories or sodium.
In addition to enhancing the taste of dishes, chicken stock can also have a hydrating and nourishing effect, which is especially beneficial when one is feeling unwell. Staying well-hydrated is essential for maintaining overall health and can help support healthy digestion, immune function, and skin health.
Chicken stock is usually prepared by simmering chicken bones, vegetables, and herbs in water for several hours, releasing vitamins, minerals, and antioxidants into the broth. As a result, chicken stock is a rich source of protein, collagen, and amino acids, which can promote healthy skin, joints, and muscles.
In conclusion, Richards recommends Kirkland Signature's organic chicken stock as a versatile and nourishing ingredient that can enhance the flavor and nutritional profile of a variety of dishes. By incorporating chicken stock into meals, consumers can enjoy the benefits of a hydrating and nutrient-dense ingredient that supports overall health and wellness.
10) Riced Cauliflower Stir-Fry from Tattooed Chef
Rewritten article:Tattooed Chef's riced cauliflower stir-fry is a unique frozen meal that sets itself apart from plain frozen riced cauliflower, according to Trista Best, MPH, RD, LD, at Balance One Supplements. This product is nutrient-rich, gluten-free, USDA organic-certified, and vegan, making it an option for most people.
Cauliflower is often overlooked due to its lack of color and flavor, but it is a versatile and nutrient-dense vegetable. Incorporating cauliflower into meals can help to boost their nutritional value while adding flavor and texture. A one-cup serving of this cauliflower is just 60 calories and provides 3 grams of protein, making it a great option for those seeking a low-calorie and high-protein meal.
In summary, Best recommends Tattooed Chef's riced cauliflower stir-fry as a unique frozen meal option that is nutrient-rich, gluten-free, USDA organic-certified, and vegan. This product is an excellent way to incorporate the benefits of cauliflower into one's diet while enjoying a flavorful and easy-to-prepare meal.
11) Canned Beans
According to Elizabeth Ward, MS, RDN, it is always a good idea to have three types of beans on hand from Costco - typically garbanzo, kidney, and black beans. Beans are a versatile ingredient that can be used in a variety of dishes, such as salads, soups, stews, chili, and pasta dishes.
Ward prefers to use canned beans because they are more convenient and can be easily incorporated into meals without any additional preparation. Canned beans provide a quick and easy way to add fiber, protein, vitamins, minerals, and phytonutrients to meals.
Beans are an excellent source of dietary fiber, which can help to promote feelings of fullness and prevent overeating. They are also rich in plant-based protein, which is essential for building and repairing muscle tissue. Furthermore, beans contain various vitamins and minerals, such as folate, iron, and potassium, which can help support overall health and well-being.
In conclusion, Ward recommends having garbanzo, kidney, and black beans on hand from Costco as a convenient and healthy ingredient to add to various dishes. By incorporating beans into meals, one can increase their nutrient intake while promoting feelings of fullness and satisfaction.
12) Organic Quick Cooking Steel-Cut Oats from Bob's Red Mill
According to Steph Magill, MS, RD, a sports nutrition specialist and owner of SoccerMomNutrition.com, Bob's Red Mill steel-cut oats make for a fantastic low-sugar, high-fiber breakfast choice. Not only are they certified organic and 100% whole grain, but they also cook up quickly in just seven minutes. For a touch of sweetness, Magill recommends incorporating your preferred dried fruit.
13) Kirkland Quinoa
Steph Magill, a sports nutrition specialist and owner of SoccerMomNutrition.com, explains that when it comes to shopping for grains, Costco typically provides excellent value. Magill personally opts for Kirkland brand organic quinoa from the wholesale retailer, which is priced comparably to a bag one-third its size at a regular grocery store. Given that quinoa is a protein-rich food, it can serve as a versatile and nutritious component of meals throughout the day, from breakfast to dinner.
14) Banza Rotini Made From Chickpeas
According to Mary Wirtz, MS, RDN, a nutritional consultant at Mom Loves Best, Banza Pasta is a type of chickpea pasta that boasts higher protein content along with significant dietary fiber. With 14 grams of protein in every serving, it packs twice as much protein as conventional wheat flour pasta. Adequate protein intake is essential for building and maintaining lean muscle mass, supporting healthy weight management, and promoting satiety at mealtimes.
15) Almond Flour Crackers from Simple Mills
"These are such an awesome, healthy cracker that make a great snack," says Young. "They contain protein and fiber, which makes it the ideal nutrient-dense snack. They are super satisfying, leaving you feeling full for a couple of hours,"she adds. "They're the perfect snack to pair with dips, spreads or even just to eat plain."