I'm a dietitian who used to work at Trader Joe's. Here's what a typical grocery haul looks like for me.

For years, I bought nondairy milk alternatives because diet culture made me think they were healthier. Now, as an intuitive-eating dietitian, I know the healthiest option is actually the one that will be more satisfying for you and likely won't lead to eventual binge eating.

Some people might be surprised that a dietitian drinks full-fat milk but I love its creaminess. The fat also makes it more energy-dense and keeps me fueled for longer.

Having premade smoothies on hand helps me honor my hunger in a timely fashion when I need a boost of energy between client calls and don't have much time. Trader Joe's low-fat yogurt strawberry smoothies are relatively low in calories so they won't keep me full for long.

The smoothies are a great source of protein and some carbohydrates but are very low in fat (I wish they made a full-fat version though). If I want the smoothie to sustain me longer, I'll pair it with buttered toast or cheese and crackers for extra carbs and protein.

I love pairing savory meals with sweet drinks because I think the flavor contrast is very satisfying. For me, having fun drinks like Trader Joe's sparkling pink lemonade optimizes the satisfaction of an eating experience.

Diet culture often warns against drinking your calories, but as an intuitive-eating dietitian, I encourage clients to think about what they can add to an eating experience to increase satisfaction.

When a meal is more satisfying, it allows us to move on after eating without dwelling. There's no reason to fear drinking some of your calories because your body is capable of handling the sugar.

When I was living in a diet-culture mindset, I used to let myself get as hungry as possible before meals. Now, as an intuitive-eating dietitian, I know that entering meals in a ravenous state can lead to irritability, blood-sugar drops, and an increased risk of bingeing when you finally do eat.

The Kind dark-chocolate, nuts, and sea-salt granola bars are one of my favorite things to keep on hand for when I can feel myself getting ravenous between meals. I love the flavor's sweet and salty contrast.

From a gentle-nutrition standpoint, which is about choosing foods that satisfy your cravings while still honoring your health, this bar is an optimized snack as it includes protein, fat, some carbs from the chocolate, and fiber from the nuts.

If you enjoy white rice more than the brown variety, eat the former. Again, we want to eat things that result in greater satisfaction without feeling deprived and bingeing on food later.

Since I enjoy white rice, I like having Trader Joe's frozen microwavable bags of the jasmine variety on hand for an easy source of carbs.

Trader Joe's prosciutto has recently become a staple because it's such a versatile way to add some protein and fat to a meal. I've made prosciutto grilled cheese, enjoyed it with cheese, crackers, and apple, and even added some ripped-up meat to my salads and pasta dishes.

As an intuitive eater, I'm always asking myself what I can add to a meal to increase satisfaction. Having easy meal components on hand makes for an accessible and tasty way to add protein and satisfaction to a meal.

When it comes to easy weeknight meals, Trader Joe's five-cheese Greek spiral paired with a salad is one of my favorites. The Greek spiral offers carbs from the dough and protein and fat from the five kinds of cheese and the salad offers fiber.

From a flavor standpoint, the Greek spiral contributes richness and the salad creates a freshness that makes for a satisfying contrast.

The most important nutrition consideration is fueling yourself adequately and frozen items can help you do that so there's no need to stray from them.

For years, I used spinach and kale for salad because I thought they were morally superior to romaine. But after getting rid of my food rules, I realized I love the refreshing crunch of romaine compared to the more earthy taste of darker leafy greens.

When you choose foods based on what you actually enjoy, you'll feel more satisfied and reap pleasure from the eating experience.

I like to buy Trader Joe's romaine to create an interesting salad texture or to add to deli-meat sandwiches with oil and vinegar for a fresh contrast.

When I'm craving warm, comforting foods, Trader Joe's frozen channa masala is one of my favorite easy, hearty winter meals. I usually need to add a carb to this meal to make it a little more energy-dense and satisfying — Trader Joe's jasmine rice works great here.

From a gentle-nutrition perspective, the meal offers lots of fiber and protein from the chickpeas, fat from the ghee, and oil from the curry sauce, and rice would cover a carb. Though not every meal needs to have a carb, protein, fat, and fiber, the dishes that are most satisfying often include a mix of macronutrients.

I'm a big fan of Trader Joe's Joe-Joe's. I especially like to pick up the seasonal candy-cane version that's available in winter.

I used to avoid keeping sweets in the house because I was convinced I'd eat them all. But now, as an intuitive eater, I know I used to feel out of control around the cookies because I put the treat on a pedestal.

When I ate them, my brain would experience the Last Supper mentality, a phenomenon where your brain feels like it's the last chance you'll have access to this food. The way to stop feeling out of control around sweets is actually to keep them around more, not less.

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