How to improve your shopping list
Consider this list your BFF (Best Food Friend) when grocery shopping. Use it to help write your own shopping list or as a reminder of better-for-you options to keep an eye out for while you’re wandering the supermarket aisles.
Fruits and vegetables
Packed with minerals, vitamins and antioxidants, a rainbow of fruits and vegetables should take up the majority of your shopping trolley. Enjoy fruit as snacks and bulk up main meals with plenty of vegetables. Look for what’s in season for the best tasting and cheapest produce, and aim for five serves of veggies and two serves of fruit per day.
- Zucchinis are high in potassium and vitamins A and C. “They can be eaten in a range of ways – steamed, grilled, stuffed, baked, barbecued or even eaten raw,” says accredited practising dietitian Kate Gudorf.
- Spinach is one of the simplest ways to add a splash of green to your meals, either cooked or raw. It’s high in vitamins and minerals including iron.
- Carrots, along with other orange vegetables such as pumpkin, boost your vitamin A levels. “This is beneficial for a range of things including eye health, reproduction and immune function,” says Gudorf. Team them with a tablespoon of hummus, peanut butter or cheese sticks for a speedy protein filled snack.
- Tomatoes are a fantastic source of vitamins A, C and B, while another red veggie, capsicum, also helps lift your vitamin C intake. Have capsicum sliced onto a pizza, stuffed or raw in a salad, and for a ZeroPoint salsa, dice tomatoes and toss with lime juice, finely chopped Spanish onion and fresh coriander.
- Berries are packed full of antioxidants, vitamins and minerals. They can be frozen and kept in the freezer all year for a burst of summer in the cooler months. Try a fruit salad topped with 99% fat-free plain yoghurt and a sprinkle of chopped nuts and seeds as a speedy breakfast.
Lean meats and seafood
Protein is essential in a healthy diet, as it helps build and repair body tissues and transports nutrients around the body. When buying meat, choose lean cuts such as premium lean beef mince or chicken breast fillets with little visible fat and the skin removed. If you’re vegetarian, good plant-based sources of protein include eggs, tofu and legumes.
- Skinless chicken breast will become a staple in your shopping trolley, whether it’s braised, baked, roasted, barbecued, grilled, dry fried, stewed or poached. To keep chicken breast moist, bake with the skin on, then remove the skin before eating. Otherwise poaching in gently simmering water for five minutes then standing in the hot water for 15 minutes to cool will keep them very moist.
- Skinless turkey breast makes a great change from chicken and is just as versatile. Wherever you would use a chicken breast fillet you can use a skinless turkey breast. Gudorf says it’s a rich source of protein – choosing 80g of cooked turkey (100g raw) can be a great way to achieve one of these serves. Be aware that the turkey mince available from supermarkets may include breast and leg meat. Ask your local butcher to mince turkey breast for you.
- Lamb backstrap may be a bit expensive, but is also one of the quickest, easiest meals to prepare, by chargrilling or pan-frying and serving with a salad. Like any lean red meat, lamb is a rich source of protein, iron, zinc, and also contains vitamin B12, omega-3s and other B vitamins.
- Frozen marinara mix is a simple way to add seafood at a fraction of the price of fish shops or fish counters at supermarkets. Throw it into seafood stews with canned tomatoes or stir-fries or curries. Thaw quickly on a defrost setting in your microwave.
- Canned tuna in springwater can help make a meal in minutes. “These canned varieties can be a great addition to your pantry as they are a shelf-stable way to add a protein hit to your meals,” says Gudorf. “Adding a small can of tuna to a salad or having some with tomato on some crackers shows how it can be used in both main meals and snacks.”
- Canned sardines are another great option for a boost of omega-3s and protein.
- Salmon fillets, bought frozen, are a delicious choice for a fraction of the cost of fresh fillets. The best way to cook them is to grill skin-side down on a foil-lined tray 5cm from a hot grill for three minutes or until the top side is golden. Slide off the skin with a spatula and serve with a squeeze of lemon.
Milk, dairy and eggs
Dairy is important not only for maintaining strong bones, it helps keep the immune system healthy too. If you’re lactose intolerant or you don’t like milk, try low-fat soy milk or rice milk, fortified with calcium instead. But remember, even people living with a lactose intolerance can still tolerate a small amount of lactose each day – hard cheeses and yoghurt are usually well tolerated. Try incorporating more dairy into your day with a skim milk latte at breakfast and a tub of low-fat yoghurt for afternoon tea.
- Eggs are quick to prepare and are packed full of protein, vitamins and minerals. Hard-boil half a dozen eggs at a time and store unpeeled in the fridge to add to salads, vegetable curries and as an anytime snack. An omelette is a great breakfast, lunch or dinner when time is short. Fill with lots of veggies, corn or peas for a filling meal.
- Skim milk contains protein, helping you to feel fuller for longer, and it also contains a variety of different nutrients including calcium, potassium, zinc and vitamins A and B12, says Gudorf.
- 99% fat-free plain Greek yoghurt is super-versatile for both sweet and savoury dishes. Use it to top fruit salad or make a savoury sauce to serve with fish or meat or to marinate chicken, fish or lean lamb before barbecuing or grilling. Add a little tandoori paste, tikka paste, Indian spices or chopped herbs and garlic to flavour. It’s also great for making veggie dips such as chickpea, beetroot, carrot, pumpkin, eggplant, lentil or tzatziki (cucumber and garlic). Serve with veggie sticks.
- Parmesan cheese is a great addition to round out your favourite pasta sauce and salads.
Wholegrains and legumes
Wholegrains are packed with nutrients and fibre, which can help keep you feeling full. The body uses most of its energy supply from carbohydrates so it’s important to include them as part of a healthy diet. Look for wholegrain varieties of grains, pastas and cereals. Try quinoa, buckwheat or wild rice for more exotic flavours.
- Nuts are a nutritional powerhouse, containing fibre, vitamins and minerals. Opt for raw, unsalted versions and dry roasting them yourself in a moderate oven to help avoid added oils.
- "Oats have a lower GI than most cereal, meaning it is broken down slowly, keeping you fuller for longer,” says Gudorf. “Oats can be bought in bulk and can make a seamless transition from summer to winter by having them with milk or yoghurt in summer and as porridge in winter.”
- Wholegrain pasta is a great way to enjoy pasta with the bonus of a fibre boost. “Pasta can be made with a variety of vegetables and lean protein for a complete, healthy meal,” says Gudorf.
- Brown rice has a nutty flavour, is low GI and adds fibre to your meals, particularly in comparison to regular rice. Try the sachets of ready cooked rice, which microwave in seconds.
- Canned kidney beans are a great buy, especially as they’re now available in smaller tins, so stock up and keep some on hand for tossing into salads, casseroles, and of course, healthy chilli con carne!
- Edamame are the tasty Japanese broad beans that come podded and frozen from Asian grocery stores. They add a flavour boost to everything from salads to stir-fries, curries and soups.
- Dried French-style green lentils can be simply boiled in 15-20 minutes without soaking beforehand. Add salt to the water and be careful not to overcook, as they will fall apart. Add to salads or serve as a side, flavoured with browned sliced onions and chopped parsley.
Fluids
Fluid helps carry nutrients around the body, as well as helping to remove waste. Stay hydrated by sipping water throughout the day. Keep a bottle of water handy when you’re on the move or keep a jug at your desk with a squeeze of fresh lemon or some mint leaves to make it more enticing.
Healthy oils
Healthy oils have been shown to reduce the risk of cardiovascular disease and diabetes. They contain antioxidants and a range of other vitamins and minerals. Healthy oils include olive, safflower, canola, linseed, flaxseed and sunflower oil. Drizzle a teaspoon of oil over lunchtime salads or spray over chopped vegetables with some spices and roast in the oven.