My Shopping List Staples

Shopping can be confusing at the best of times, especially when you’re trying to make healthy choices. I receive a lot of questions regarding nutrition, and I’ve already put together a rough food diary, which you can view here. I thought it would also be useful to create a list of my cupboard/fridge staples, to perhaps make your trip around the supermarket a little less faff. Here we go:

Fruit:

  • Bananas: I am quite literally bananas about bananas. I use them for everything – smoothies, baking, topping rice cakes and peanut butter. You name it, a banana can do it. Plus, they’re rich in potassium, and a source of quality carbohydrate, ideal either pre or post workout
  • Frozen Berries: buying your berries frozen means that you get a lot more bang for your buck… In more ways than one. When berries are frozen, their nutrients are sealed in, thus they maintain a higher nutritional value than their fresh counterparts, which have been bumped about during the journey from field to fridge. They’re also a lot less expensive, and last for ages in the freezer. Great for adding to smoothies, or topping your porridge
  • Avocado: you may be inclined to call it a vegetable because of its savoury taste. Butttt, avo is a fruit packed full of monounsaturated (healthy) fats, potassium and fibre. I start almost every day with the amusingly basic breakfast of eggs and avo, and I’m not bored of it yet

Veggies:

  • Sweet Potato: dense in vitamins A and C, as well as calcium and iron, sweet potato is a quality source of carbohydrate, with a valuable nutritional profile. Added bonus: it makes everything taste better
  • Cucumber: chop into sticks and munch alongside a fresh pot of hummus – you have the perfect snack! Did you know that cucumbers contain silica, the mineral responsible for promoting good nail-health? Well, you do now
  • Spinach Leaves: phytonutrient central, with anti-inflammatory properties. Spinach helps to maintain healthy eyesight, and its an absolute overall winner

Carbohydrates:

  • Oats: rich in beta-glucan – a dietary fibre known to reduce levels of bad cholesterol in the body. I eat oats cold, soaked in water or Rude Health Brown Rice Milk
  • Rice Cakes: the ultimate versatile snack. Top with peanut butter and banana, cream cheese and veggies, tuna and mashed avocado… The possibilities are endless
  • Uncle Ben’s Wholegrain Rice: these microwaveable pouches are easy to cook, and oh so tasty. Great for when you’re in a hurry, and available in a variety of yummy flavours

Protein:

  • Salmon Fillet: rich in omega-3 fatty acids, vitamins D and B12, selenium, niacin – the list goes on. The perfect protein-packed addition to any meal
  • Cod Fillet: a low calorie source of lean protein, dense in vitamins B6 and B12. Pair with sweet potato wedges, vinegar and homemade mushy peas to make your very own healthy fish and chips. Don’t mind if I do…
  • Eggs: the nutritional powerhouse, containing 13 essential vitamins and minerals, alongside a high nutrient and healthy fat content. I eat so many eggs that one day I may actually become one
  • Tinned Tuna in Spring Water: a readily available, affordable source of protein, and a great option for when you’re on-the-go. I opt for tuna in spring water, as opposed to oil, as this reduces calorie content

Snacks:

  • Fage 0% Fat Yoghurt: high in protein, low in fat. The ideal addition to a post workout smoothie, when fats should be kept to a minimum, to ensure rapid absorption of carbohydrates and protein into the body
  • Full Fat Greek Yoghurt: I buy both full and 0% fat yoghurt, to eat at different times of day. Mix 200g full fat Greek yoghurt with a handful of frozen berries, to create a tasty and filling snack
  • Meridian Peanut/Almond Butter: 100% nuts, enough said
  • Dark Chocolate: the darker, the more delicious… We’re talking 90% cocoa. If you can find raw cacao chocolate, that’s even better

This is by no means a fool proof, all-inclusive list, but I hope that it’s helpful nonetheless!

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