You’ve just walked through the entrance of your favorite health food store and you don’t know where to begin.  You know you need to maximize the money in your pocket while maximizing your health.  What’s more, you have to be finished in an hour to make it home to unload before heading out to your next gig.  What can you grab on the run?  How can you maximize your grocery haul in minimal time?  Consider these must-haves, according to Kristina LaRue, RD, CSSD, a sports dietitian helping athlete’s to eat right on the go.

Frozen Fruit and Veggies

Frozen is the way to go when you’re constantly running around and looking to eat right.  Frozen fruits pack a punch in smoothies and protein shakes, which are a great way to start your day.  You can also thaw and add blueberries or strawberries to pancakes in the morning with a quick defrost or use them for baking nutritional bran muffins, which are a perfect make-ahead.

Coconut Oil

Grab a small tub of this miracle ingredient to add to your beauty regimen or cooking routine.  Coconut oil comes with a whole host of benefits, both in the kitchen and alongside your beauty supplies.  Add the oil to your skillet when you’re looking to sear up some seafood, or to a baked goods recipe that typically calls for vegetable oil.  You can also add a dab to your morning smoothie.  Then, use the rest for your skin or hair.  Coconut oil will moisturize your locks and skin, aids with weight loss, and lowers cholesterol.

Nuts and Seeds

Opt for the unsalted kind. Nuts come packed with good-for-you fatty acids and protein, and tree nuts contain healthy doses of vitamin E, iron and antioxidants.  Take a pouch with you wherever you to give your body the nutrients it craves whenever you’re craving a snack.

Green Tea

Green tea is loaded with antioxidants and has been proven to give your metabolism a boost, which makes it a great addition to any weight management routine.  It’s much better for you than fruit juice (which is typically anything but fruit) or pop, is great hot or cold, and contains low-levels of caffeine which will naturally kick-start your day.

Yogurt

Yogurt contains probiotics, which are great for digestive health, and will add needed protein to your diet.  Consuming a diet rich in probiotics will help you to avoid stomach discomfort.  Kefir, a cultured-milk product, is great alternative as well.

Kale

These power greens pack a bunch, offering a dose of vitamin K that will provide the body with energy and help your bones stay strong.  Add a few kale leaves to your next salad or protein shake.

This quick and simple list will have you in and out in minutes with a few diet adds that will maximize your health in minimal time.