Clean Eating Isn’t Complicated—You’re Just Overwhelmed (Here’s How to Fix That)

I’ve been on a serious health and wellness podcast kick lately. Every walk, every drive, every laundry-folding session—there’s a new episode in my ears. And while the guests are brilliant and the advice inspiring, most of the takeaways sound pretty familiar: move your body, eat well, get enough sleep.

Simple, right?

But let’s be real. Healthy eating is usually the hardest part—not because we’re lazy or don’t care, but because life is busy and the food landscape is confusing. After a long day, who wants to squint at a food label or Google “what is maltodextrin” while standing in aisle 4? I've been there. Overwhelmed. Tired. Wondering, “Is this actually healthy or just pretending to be?”

If you’re in your late 30s or 40s and feel like your energy’s tanking or your cravings are in charge, it’s not just you. Your body is changing. You want to feel better—more balanced, more energized—but figuring out what to put in your cart can feel like another full-time job.

Here’s the good news: it doesn’t have to be this hard.

Once you know which foods actually support your energy, hormones, and metabolism (and which ones quietly sabotage them), things get a whole lot easier. Yes, cravings still happen. And yes, we love a little flexibility—that’s where the 80/20 rule comes in. Eat well 80% of the time, and enjoy life the other 20%. That’s balance.

To make the 80% easier, here’s a simple, no-stress list of foods to stock your kitchen with—plus which ingredients to avoid. Let’s make your next grocery trip one that supports your body (and doesn’t leave you questioning every item in your cart).

What to Focus On When Grocery Shopping After 35

As we age, our bodies have different nutritional needs. Your grocery list should reflect that. Here’s what to look for:

• High-fiber foods to support digestion and blood sugar balance
• Clean protein to maintain lean muscle and metabolism
• Healthy fats for hormone and brain health
• Low-glycemic carbs for long-lasting energy (without spikes and crashes)
• Anti-inflammatory foods to reduce joint pain, puffiness, and fatigue

Your Healthy Grocery List: The Essentials

🌿 Veggies (organic when possible)

• Spinach, kale, arugula
• Broccoli, cauliflower, Brussels sprouts
• Carrots, zucchini, cucumber
• Sweet potato, beets
• Onion, garlic, mushrooms

🍎 Fruits (low sugar, high fiber)

• Berries (blueberries, raspberries, strawberries)
• Green apples
• Avocados
• Lemons
• Grapefruit (if not on medications)

🍽️ Protein

• Pasture-raised eggs
• Wild-caught salmon or sardines
• Chicken breast or turkey
• Lentils, chickpeas
• Greek yogurt (plain, full-fat)
• Tofu or tempeh

🥜 Healthy Fats

• Extra virgin olive oil
• Avocado oil
• Nuts: almonds, walnuts, pistachios
• Seeds: chia, flax, pumpkin
• Nut butters (unsweetened)

🧁 Smart Carbs

• Quinoa, brown rice, buckwheat
• Steel-cut oats
• Sprouted grain or seed-based breads
• Legumes

🌊 Hydration & Pantry Staples

• Herbal teas (peppermint, ginger, nettle)
• Coconut water (no added sugar)
• Apple cider vinegar
• Low-sodium bone broth
• Tahini, hummus

What to Watch Out For on Food Labels ⚠️

So many products are marketed as “healthy,” but sneak in ingredients that cause inflammation, cravings, or blood sugar spikes. Here’s what to avoid:

Hidden Sugars:

• Words like cane juice, dextrose, maltodextrin, syrup
• Anything ending in “-ose”

Inflammatory Oils:

• Soybean oil
• Canola oil
• Corn oil
• Vegetable blends

Artificial Additives:

• Food dyes (Red 40, Yellow 5)
• Artificial sweeteners (sucralose, aspartame)
• Flavor enhancers like MSG

Tip: If you can’t pronounce the ingredient—or wouldn’t cook with it at home—it probably doesn’t belong in your cart.

Want a Printable Version?

We created a clean, easy-to-use Healthy Grocery List + Label Reading Guide just for women over 35.

📍 Includes:

• A ready-to-go shopping list
• Easy label decoding tips
• Ingredients to avoid cheat sheet

🛍️ Get the Clean Eating Grocery List + Label Guide »

🛍️ Get the Anti-Inflammatory Clean Eating Bundle »

Final Thoughts

You don’t have to overhaul your entire kitchen overnight. Just start with a solid grocery list and learn to read labels with confidence.

With the right foods on your side, you can feel more energized, clear-headed, and balanced at any age.

Now let’s go fill that cart with foods that love you back.