Dr. Achyuthan Eswar - May 11 2021

Healthy Food Grocery List Guide

It is important to remember that we are not just giving you a way to eat the same things you were eating before, but a better, more holistic way of life. Most of these replacements are ingredients and foods that were probably enjoyed by your grandparents.


Over the last couple of generations, we have replaced those healthier foods with less healthy foods - now all we need to do is go back to what we were eating traditionally.

Here is a table of kitchen replacements for refined / processed and animal foods that you can start using right away to eat healthier (and tastier!)

Health Food Grocery List to Replace Animal Food

Animal Food/ IngredientReplace With
Meat, fish & other seafoodBeans, yam, raw jack fruit
EggsAquafaba (egg white); ½ ripebanana; 2 heaped tbsp besan + 1tbsp water; 1 tbsp flax seedpowder + ¼ cup water; Mashedpotato; Mashed sweet potato
Raw milk, boiled milk,pasteurized milk, tonedmilk, double-toned milk,fortified milk, low fat milk,slim milk, flavored milkNut & seed mylks like coconut mylk, almond mylk, groundnut mylk, sesame mylk, cashew mylk.
Pulse mylks like moong mylk.
Cereals mylks like rice mylk, corn mylk, ragi mylk
CurdsPeanut curds, peanut cream, tender coconut cream
ButtermilkCoconut thambulli, peanut buttermilk
CreamCashew cream
ButterCashew butter, badam butter, peanut butter, tahini, avocado, coconut butter, avocado spread
GheeCoconut butter
CheeseNut, seed, tuber & legume cheese with nutritional yeast flakes
PaneerTofu, Steamed besan idli / tohu


Healthy Food Grocery List To Replace Processed Foods

Refined Food/ IngredientReplace With
Refined oils, unrefined oils, cold pressed oil, virgin oilsNuts, including coconut, til, almond, cashew, walnuts, peanuts, etc.
Polished / white riceUnpolished brown rice, red rice, or black rice, or millets, such as bajra, jowar, foxtail millet
Polished / white rice flour, maida / refined wheat flourUnpolished red rice flour, millet flours such as ragi flour, bajra flour, jowar four

Refined wheat ravaBroken wheat daliya, barley, rye, oats
Millet rava for large millets like - pearl millet & jowar
Whole millets for small millets like foxtail millet, kodo millet
Sugar, jaggery, honey (although not processed, it is as unhealthy as jaggery)Fresh fruits, dry fruits, homemade date syrup


Health Food Grocery List to Replace Irritant Ingredient

Irritant IngredientReplace WithBest possible way
Chili (especially ground up green chili or red chili powder)Green chili - slit and boiled but not eaten, or broken red chiliPepper, ginger, capsicum, milder chilis
TamarindKokum / punarpuli / garcinia, Amla, lemon, tomato, amchoor powderSame as replacements


Health Food Grocery List to Replace Less Healthy Ingredients

Less Healthy IngredientsReplace with
Edible coloursTurmeric, saffron, beetroot, garcinia
Pickled vegetablesMarinated vegetables (better still use only Fresh vegetables)
Ready made paste, batterFreshly ground batter/masalas
Flavors/essenceNatural flavors and spices


Health Food Grocery List to Replace Dishes and Foods

Dishes and FoodsReplace with
Fried foodOil-free baked food (Mindful eating to change your preferences)
Soft drinks / alcoholic beveragesFresh fruit / vegetable smoothies
Hot drinks - tea, coffee, black coffee, milk, rose milk, etc.Organic Green tea, Kashayas (chukku kappi), soups
Maida products - khakra, bread, bun, chapathi, roti, parata, phulka, biscuits, cakes, other bakery itemsBaked and toasted rice, ragi, millet, whole wheat foods (Foods with more water content, steamed or boiled)
Whey protein powderPlant based protein powder, Whole foods - Green leafy vegetables, nuts, sprouts
Ice creamNice Cream made from fruits & nuts
Packaged, preserved, canned and tinned foodsFresh alternatives
Packaged sauceFreshly made sauces


Be Blessed by the Divine!
Dr. Achyuthan Eswar
Lifestyle Physician

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