What are the must have foods on your shopping list? If you said chocolate, a wedge of camembert cheese, wine and Cheezles then you may need to re-think your shopping choices. What you put into your shopping trolley will not only have an effect on your health and wellbeing, but also that of your family so take a look at this great list by dietitian, personal trainer, author and triathlete Amy Giannotti with her top 17 bright ideas for must have foods on your shopping list:
Bananas – Banana’s provide a great source of slow releasing carbohydrate which makes them perfect for a mid morning or afternoon snack which makes them must have foods on your shopping list. Being low in fat and total calories makes it a great snack choice for those watching their weight and not go hungry. Being a great source of potassium and being naturally low in salt also promotes healthy blood pressure.
Strawberries – The red coloring in strawberries is due to the large amounts of anthocyanin, which can help reduce the risk of cancer and heart disease. They are great served on top of grains for breakfast providing that naturally sweet flavor.
Sweet Potatoes – Compared to your white variety this satisfying vegetable provides a great source of low GI carbohydrates that will keep you fuller for longer. Orange sweet potatoes’ are rich in Vitamin A that supports a healthy vision and the purple varieties are also rich in anthocyanin’s, an antioxidant well known for its immune boosting and cancer fighting properties.
Asparagus – Packed with antioxidants, asparagus can aid in neutralizing cell damaging free radicals and may help slow the aging process.
Cauliflower – An excellent source of vitamin C and antioxidants, cauliflower is also used in cancer prevention diets for its dense nutrients support.
Quinoa – A protein rich food and rice substitute, quinoa can also help reduce cholesterol.
Salmon – A solid source for essential omega 3 fatty acids that can help reduce inflammation, joint pain and support a healthy brain and heart function.
Tinned Tuna – A convenient and healthy way to help reduce your risk of heart disease.
Chickpeas – with their buttery and nutty taste, chickpeas are a good source of fiber and can help keep you “regular”. They are also a good vegetarian source of protein.
Lean Beef Eye Fillet – in addition to being a good source of protein, beef provides a very good source of vitamin B, selenium and zinc, all of which can help reduce the risk of colon cancer. Red meat is also the richest source and most absorbable source of iron which is especially important for female runners who have a higher requirement.
Chicken – A good source of protein that helps muscle growth and repair. Chicken breast is also low in fat, which supports a healthy body weight.
Lamb Back Strap or Lamb Eye Fillet – A lean source of protein providing a rich source of iron. Iron is important for carrying oxygen around the body and for working the muscles. An iron deficiency can leave you feeling tired, run down, and difficulty in concentrating and can increase your susceptibility to illness.
Reduced Fat Greek Yoghurt – A great source of protein, calcium and one of the best sources of probiotics – beneficial “bugs” that live in your digestive system and fight off harmful organisms in your intestines.
Low Fat Milk – Dairy is the best source of calcium and also a great source of bioavailable protein. Calcium is important for our bone mineral density and preventing osteoporosis. Cows milk also contains potassium and magnesium, which can reduce blood pressure.
Unsalted Mixed Nuts – A rich source of essential fats and fiber this nutrient and energy dense food is a great snack to have on hand! Being so energy dense those watching their weight may want to limit to 30g per serve or a small handful.
Herbs and Spices – Fresh herbs and spices are the best way to add natural flavor and nutrition to your meals without salt, sugar or nasties.
Hot Chocolate Powder – Although not an everyday must have foods on your shopping list, as it fails to provide essential nutrients, it can be a great low calorie ‘treat’ for those needing their chocolate or sweet fix! You could save up to 1500kJ if you choose a hot chocolate over a king size bar of chocolate if made with 1 tsp. of hot chocolate powder, a dash of milk and the rest hot water.
- About Our Author: Amy Giannotti is a dietitian, personal trainer, author, and triathlete. Amy will be a guest speaker at the upcoming NSW Fitness Show in Sydney 17-19 October where she will be providing valuable advice and tips on nutrition for weight management, exercise and maximizing sporting performance. She has recently launched her own nutritional breakfast brand called Amy’s Grains. For more information on Amy visit www.fitness-show.com.au/amy-giannotti and for products and recipes www.amysgrains.com.au.