Eating a varied diet rich in fresh foods is essential for good health. Being prepared with these foods so they are available to you is an important part of success. Here are some tips to help you shop more strategically and maintain variety and nutrient density in your meals.
TIP 1. FIND EASY AND HEALTHY RECIPES TO COOK
The key to success with your nutrition is simplicity and finding healthy recipes that you enjoy. If cooking is not your thing find some simple, quick and easy recipes that avoid excess time in the kitchen. You may even want to explore food delivery pathways as a convenient and healthy option for your meals.
TIP 2. REVIEW YOUR SHOPPING LIST
When creating your shopping list, it is important to look at foods that are nutrient dense (like wholefoods) rather than calorie dense (like processed foods). In addition to your recipe items, aim to stock up your pantry and fridge with wholegrains, canned legumes, dried fruit and nuts, milk, eggs, and fresh lean meat or protein sources, particularly items you can freeze to keep fresh longer.
TIP 3. SHOP STRATEGICALLY
Consider the shelf life of your fresh produce so that you can eat them while they are still ripe and nutritious and try to make them a staple part of most meals. Aim to avoid aisles that have high temptation foods that are low in nutrition and high in salt, fat or sugar, particularly the confectionery aisle.
TIP 4. PRIORITISE VARIETY & NUTRIENT DENSITY
Fill up your trolley with a diverse range of colourful fruits and vegetables to ensure adequate exposure to different vitamins and minerals. If your usual staple food items are not available, take the opportunity to explore new foods. Check out the nutrition information on the label of package foods and try to limit your salt (less than 300mg/100g), fat (less than 10g/100g) and sugar (less than 10g/100g) intake and increase your fibre (greater than 7.5g/100g).
TIP 5. KEEP FRUITS AND VEGETABLES VISIBLE
Keep fresh fruit and veggies somewhere that is easy to access. Not only do these foods spoil quickly but if they are within easy reach they will be the first thing you grab when you are hungry.
TIP 6. MEAL PREPPING
It is recommended that you prepare home cooked meals and do bulk cook-ups a few times a week. This will ensure that you always have food ready and available so that you don’t skip meals or end up going for an unhealthy fast-food option when you don’t have the time to cook.
Happy food prepping.
Being prepared = success!