I’m a nutritionist from Japan, home of the world’s tallest people -9 I always believe in Costco foods.

grow in Japanhousing for some The longest living people in the worldWhen I was a child, I loved traditional Japanese food. My passion for clean and healthy eating is what motivated me to become A. Nutritionist.

My diet has always focused on nutritious, longevity-fueled and environmentally friendly foods. Now living in the US, I often get my groceries at local markets or organic farms. But when I’m looking to save money and stock up on healthy groceries, I send my husband on his favorite mission: a solo trip to Costco.

Here are the Costco items I trust and can’t live without:

This is a highly recommended snack to my friends and family. Microwave the bag for just two minutes and enjoy a low-calorie, high-protein snack. So is edamame Rich Packed with fiber, antioxidants and vitamin K.

Goji fruits It has been used as an ancient medicine in East Asia for thousands of years. I add them to many dishes like miso soup, salads, jam and chia pudding. They add natural sweetness and texture.

A Fourth-cup of goji berries Only 100 calories, 4 grams of protein and fiber, and 800 milligrams of potassium—more than a single banana.

Eating vegetables is very important! Only one in 10 American adults date. Minimum requirement for vegetable intakeThis is five times a day.

I usually recommend doubling the number. Eating a variety of vegetables regularly keeps my body feeling clean and energized.

Costco has an amazing selection of organic vegetables. We always have samples of mushrooms, English squash and pre-washed French beans. They help make weekday meal prep easier.

I usually buy them organic because I like them Eat the skins Some fruits like kiwi and citrus for added fiber and antioxidants. For many fruits, the skin has more nutrients than the inside.

Avocados should be purchased at Costco. I like to chop some into my salad, mixed with lemon juice, walnuts, and our signature miso dressing.

My husband now uses avocado as a spread on sandwiches instead of butter or cream cheese and it feels so much healthier!

Almond butter is rich in monounsaturated fat, vitamin E, magnesium and other essential minerals. It promotes heart health.

I love using almond butter in place of oil or butter for baking and cooking. Be sure to check the ingredients to make sure there is no added salt or sugar.

Sardines are one of the most sustainable fish. For each 3-ounce servingYou get 2 grams of heart-healthy omega-3 fatty acids.

This is my husband’s go-to “emergency” meal because it’s so quick to prepare. Just sprinkle some turmeric, black pepper and fresh (or powdered) ginger. It is eaten with rice, whole wheat bread or noodles.

Matcha is a natural medicinal drink. It has anti-cancer propertiesAnd you can improve your blood sugar and cholesterol levels.

I use Costcos Sencha organic daily match Baking powder, chia pudding or just plain everyday tea. It’s a great value, only $19.99 for a 12-ounce package, and I believe it’s because it’s sourced from organic family tea farms in Kagoshima, Japan.

Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutrition roles at substance abuse recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.

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