Top 10 Supermarket Products for a Healthy Lifestyle

How was the holidays? Ate a lot? Thinking of “New Year - New Me”? Let us cheer you up. Here are simple products, that look healthier than most of the others, so you can make progress in that legendary quote. The truth is that you don’t need to shop at expensive organic stores or buy “exotic superfood powders”. It's about understanding which everyday supermarket products, pack the biggest nutritional punch. These are foods found in everyday supermarkets that have been nourishing athletes, health influencers, and regular people for decades. And of course, you can find them all and compare prices in every store, in Costless! Also, you may find a “yummy” discount on that one)

Even if you’re already exploring healthy eating or just beginning your wellness journey, in this tutorial, you will find out about 10 healthy foods recommended by experts for better well-being that you can find in almost every grocery store worldwide. If you're a working parent, a tight-budget student, or just need a boost of energy, these foods can make a real difference in your life.

1. Greek Yogurt - Protein & Probiotic Powerhouse

Greek yogurt is not just regular yogurt with a fancy name - it's the nutritional superstar, tightly connected to a history, worth giving a permanent spot in your healthy meal plan. This creamy superfood contains double the protein of regular yogurt, commonly containing 15-20 grams per serving (175g) versus just 8-9 grams in standard varieties.

Here's why nutritionists love it: The high protein content helps build and repair muscles while keeping you full for hours, preventing those mid-morning snack attacks. Greek yogurt also contains healthy probiotics - the "good bacteria" that keep your digestive system running and boost immunity levels. Additionally, it's rich in calcium for bone health and contains less sugar than standard yogurt, thanks to the straining process that removes excess whey.

The best part is that Greek yogurt is versatile and allows you to enjoy it in countless ways. Blend it with berries for a healthy breakfast, use it as a substitute for sour cream, or mix it into smoothies. Use plain types to avoid added sugars.

2. Berries (Blueberries, Raspberries, Cranberries) - Your Nutritious Healthy Snacks

Think of berries as tiny shields protecting your body from daily damage. These tasty foods are packed with natural compounds that fight harmful free radicals and guard against inflammation in your body, called antioxidants. Just one cup of blueberries contains as many antioxidants as five servings of other fruits or vegetables.

Also, berries are loaded with vitamin C for immune function, fiber for digestive health, and anthocyanins (the antioxidants that give them their vibrant color), which keep our minds and memory sharp. Multiple studies have shown that people who regularly eat berries improve their cognitive performance and reduce the risk of heart disease.

Here's an affordable secret: frozen berries are as nutritious as fresh, sometimes even more so since they're flash-frozen at the perfect time. They're available season-round, 30-50% lower in price than fresh, and will not rot on your shelf in the fridge. Blend them with oatmeal, yogurt, or smoothies for a healthy, quick antioxidant boost.

3. Avocados - The Healthy Fat Champion

If your healthy diet doesn’t include avocado yet, you're missing out on a lot of goodness. Avocados contain special fats that literally tell your brain that you're full and satisfied. Unlike the energy crash from sugary snacks in the middle of the day, avocados provide sustained, reliable

energy that keeps you going for hours and hours.

When you eat an avocado, those nutritious, creamy fats slow down digestion, preventing blood sugar spikes that make you feel full for a long time. You'll automatically be consuming less throughout the day. Plus, one medium avocado packs nearly 10 grams of fiber - it's equivalent to eating four slices of whole wheat bread's worth of fiber in a delicious package.

According to research published in The Journal of Nutrition, avocados make everything else you eat more nutritious. Add them to your salad, and your body absorbs more vitamins from the vegetables. Put them on bread, and you will be energized longer than by jam or butter.

Money-saving tip: Buy avocados at different stages - some ripe, some hard. Keep the ripe ones refrigerated, and ripen the hard ones by using the paper bag trick.

4. Mixed Nuts - Healthy Snacks On The Go

Imagine this: it's 3 PM, you're starving, and the vending machine is calling your name. But what if, instead, you reached into your pocket or purse and pulled out a handful of mixed nuts? Those 20-30 nuts would keep you satisfied until dinner, while that candy bar would have you crashing and searching for more food an hour later.

The secret power of nuts is that they're like nature's perfect snack formula. The mix of healthy fats, protein, and fiber is the perfect satisfaction trio. A little handful (a 1-ounce serving) provides about 6 grams of protein - that's the equivalent of eating an egg - along with healthy fats that keep your brain sharp and your mood stable.

Different nuts bring different superpowers. Almonds for vitamin E and heart health, walnuts for brain-boosting omega-3s, and cashews for energy-supporting magnesium. Mixed nuts offer a blend of all these nutrients in every handful.

Shopping tip: Purchase nuts in bulk when they go on sale and store them in the freezer. They'll stay fresh for months and be 50% less expensive than smaller packages.

5. Leafy Greens (Spinach & Kale) - The Nutrient-Packed Superstars

Ever wonder why nutritionists are always telling you to "eat your greens"? It's pretty obvious of course, but it’s because leafy greens are nature's multivitamin, with more nutrients per calorie than almost any food. When you're having a big salad or mixing spinach into your smoothie, you're filling your body with vitamins that make everything work better.

When you make leafy greens a daily habit, your energy levels become more stable, your skin starts to glow from within, and you might find your mind is clearer. That's because these greens are full of iron for energy, vitamin K for strong bones, and folate that gets your brain functioning at its best.

Spinach has a mild taste that gets lost in smoothies, and kale adds wonderful crunch to salads. Both are so versatile - you can toss them in pasta, soups, or even pizza toppings.

Budget tip: Frozen spinach is half the cost of fresh and is wonderful in cooked dishes. Get fresh for salads, frozen for everything else. One bag of frozen spinach is the equivalent of approximately four bunches of fresh one!

6. Oats - The Energy-Boosting Fiber Source

Forget expensive energy drinks - oats are your key to all-day energy that doesn't crash. When you start your day with oats, you're setting yourself up for stable blood sugar and sustained energy that carries you through to lunch without the usual mid-morning slump. Also as it is seen on the photo, oats are a great "combo-maker", because it is easy to combine it with nuts and fruits.

The oats are high in a special fiber called beta-glucan that forms a gel in your stomach, slowing down digestion and making you feel full for hours. The same fiber also lowers bad cholesterol naturally. One cup of cooked oats has 4 grams of fiber, which is more than most cereals have in three servings. That’s why so many food experts highly recommend oats as a healthy breakfast idea.

The most wonderful thing about oats is how many ways you can enjoy them. Steel-cut oats are dense and chewy, rolled oats cook quickly, and instant oats are perfect for busy mornings. You can add them to your recipes, starting from homemade healthy granola and high-protein smoothies, to simply enjoying them on their own.

Quick Overnight Oats Recipe: Mix 1/2 cup oats + 1/2 cup milk + 1 tbsp chia seeds + 1 tsp honey. Add berries, refrigerate overnight. Wake up to a ready-made breakfast!

7. Beans & Legumes - The Plant-Based Protein Heroes

Yes, it may not be as tasty as a dish at the restaurant, but did you know that a cup of cooked beans contains almost as much protein as a 3-ounce chicken breast - close to 15 grams! Yet, unlike animal proteins, beans are bursting with fiber that makes your digestive tract smile and your blood sugar sing.

Scientists at Harvard found that eating legumes every day can effectively heal diseases like diabetes, high blood pressure, and heart disease in people who already have them. The magic lies in their unique combination: a cup of most beans has 29-36% of your daily protein needs, and they're full of fiber that feeds the good bacteria in your gut.

What makes beans so special is their "complete nutrition package." They contain folate for brain function, iron for energy, and potassium for heart health. The American Heart Association recommends beans as a healthy eating pattern since they offer all this nutrition without any saturated fat or cholesterol.

Budget bonus: Dried beans cost pennies per serving and can be made in big batches. Canned beans are fine too - just rinse to cut sodium by 40%.

8. Chia Seeds - The Small Nutritional Giants

Don't be fooled by their diminutive size - chia seeds pack more nutrition per ounce than almost any other food on earth. Tiny black and white seeds were cherished by ancient Aztec warriors, who believed that one tablespoon of them would sustain them for 24 hours. As it happens, they weren't wrong!

When you sprinkle two teaspoons of chia seeds over your smoothie or yogurt, you're getting 10 grams of fiber (40% of your daily requirement), 4 grams of protein, and a ton of omega-3 fatty acids that are healthy for your brain and reduce inflammation in your body.

The coolest part? Chia seeds expand to 12 times their original size when they get wet, creating a gel that will keep you going for hours. That same gel effect also delays sugar absorption, so you avoid that dreaded crash in energy.

Tip: buy chia seeds in bulk in the health food aisle rather than expensive superfood aisles – same nutrition, half the price. Store them in your fridge for two years.

9. Eggs - The High-Protein All-Stars

Just think of a single food that would tone your muscles, clear your mind, energize you, and keep you full for hours. That's what a single egg does.

Each egg is filled with quality protein - your body uses it to build lean muscle, repair cells, and maintain healthy skin and hair. Eggs are also a rich source of choline, a nutrient your brain loves. It helps with memory, concentration, and even mood. And with the healthy fats in eggs, your energy remains level (no crash in the afternoons!) and supports your body's ability to absorb vitamins.

And don’t forget the yolk - it’s packed with vitamin D, B12, and antioxidants like lutein, which support eye health and protect your cells.

So, whether you’re making a healthy breakfast or a high-protein snack, eggs are your body’s best friend - affordable, natural, and made to fuel your day.

10. Buckwheat - The Underrated Whole Grain Hero

Did you know buckwheat is one of the heaviest foods eaten worldwide, especially in Eastern Europe and Asia? Buckwheat has been a mainstay for centuries that fuels long workdays, feeds the heart, and fills people up for hours.

Buckwheat is a gluten-free seed that acts like a grain during cooking, but it does so much more than just fill your belly. The buckwheat has slow-release carbohydrates that give your body constant energy day after day without making you feel those frustrating energy crashes. The plant protein helps repair muscles and keep you satisfied longer, so you're not as likely to grab harmful snacks. And minerals like magnesium and iron maintain your muscles and brain working at peak levels, with the anti-inflammatory antioxidant rutin helping to safeguard your heart and blood vessels - the key to long-term health and stamina.

Easy to prepare and cheap, buckwheat is a simple addition to your shopping basket of healthy foods. Replace rice with it, add it to soups, or dish up as porridge.

Pro tip: For a speedy, nutritious breakfast, do this: cook 1/2 cup of buckwheat groats in water or milk, then add a spoonful of nut butter, a handful of fresh berries, and a sprinkle of cinnamon. It's hot, satisfying, and nutrient-dense to get your day started on the right foot. (Also combineable with nuts and berries)

Bonus Tip: Use Smart Apps to Find the Best Deals on Healthy Foods

Having a healthy diet doesn't have to mean spending more - you just need to shop smarter. One of the easiest ways of cutting the cost of your favorite healthy supermarket food is to use grocery price comparison apps.

One standout is Costless, a smart platform powered by AI that helps shoppers find the best prices on the products they already buy. Whether it's Greek yogurt, oats, or avocados, Costless AI scans local supermarket prices and shows you where you can find a bargain, frequently for up to 60% less.

Using such apps, you can stay true to both a simple, healthy lifestyle and your budget. It's like having your own shopping assistant in your pocket - one that knows exactly where the deals are.

So to summarize:

Transforming your health doesn't require expensive superfoods or complicated organic meal plans. These 10 products show that the most nutritious foods are often hiding in plain sight in your regular grocery store. With high-protein Greek yogurt, chia seeds' omega-3 boost, and more, every one of these foods offers incredible health benefits without breaking your budget.

Start small - take two or three of these healthy foods and add them to your existing diet. Perhaps add Greek yogurt to your breakfast, snack on mixed nuts instead of chips, or add some spinach to your pasta sauce. As these become habitual, start adding additional items until your shopping cart is full of foods that really support your body.

Remember, every small change adds up to significant results over time. Your energy levels, mood, and overall health will thank you for these simple swaps.

So, which of these 10 supermarket superfoods will you add to your cart this week?