Basics of a Healthy Diet - The Healthy Shopping List - Fruit and Veg
Make up a shopping list full of healthy and tasty foods and then pick and choose what works for you when you go shopping. Remember to experiment and try new flavours, allow for flexibility and choose foods you like.
Keeping the same things on your list week to week will make sure those nutritious foods become a habit and you'll pick them up off the shelf without any thought!
Here are some ideas of great foods to include and why.....
Fruit: A Fibre-Rich Carb That Deserves a Spot in Your Basket 🍎🍇🍊
While fruit is technically a carbohydrate, nutrition research increasingly highlights just how beneficial those carbs can be — especially when they come packed with fibre, water, and antioxidants, like fruit does.
Fibre plays a huge role in supporting gut health, helping to regulate blood sugar levels, and keeping you fuller for longer. And fruit is one of the easiest, most delicious ways to boost your fibre intake naturally. 🍐
Modern nutrition science also shows that whole fruits — despite their natural sugar content — are not only linked to better metabolic health but can also support healthy weight management, especially when swapped in for ultra-processed snacks.
Plus, fruit is easy to grab on the go, hydrates you thanks to its high water content, and satisfies sweet cravings in a nutrient-dense way.
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💡 Quick tip: Try including a variety of fruits throughout the week to benefit from the full spectrum of fibre types and phytonutrients.
Here are my must-have fruits:
1. Berries (Blueberries, Raspberries, Strawberries)
Why: High in antioxidants, vitamin C, and fibre. Blueberries, in particular, are linked to improved brain health and reduced inflammation.
2. Apples
Why: Rich in soluble fibre (especially pectin), which supports gut health and blood sugar control. A true grab-and-go classic.
3. Bananas
Why: A great source of potassium for heart and muscle function, plus prebiotic fibre to fuel your gut bacteria.
4. Oranges (and other citrus fruits)
Why: Loaded with vitamin C, folate, and flavonoids. Their hydration and immune-supporting properties are standout.
5. Pears
Why: One of the best fruits for fibre (particularly soluble fibre). Great for digestion and satiety.
6. Kiwi
Why: Exceptionally high in vitamin C and also a natural aid for digestion and sleep quality.
7. Pomegranate
Why: High in polyphenols and antioxidants that may help with heart health and inflammation.
8. Avocado - yes, it's a fruit
Why: Technically a fruit! Rich in fibre and healthy fats, making it unique and beneficial for heart and brain health.
9. Watermelon
Why: Very hydrating, rich in lycopene (a powerful antioxidant), and great post-exercise thanks to its electrolyte content.
10. Grapes (especially red and purple)
Why: Contain resveratrol and flavonoids that support heart health and cellular repair.
🥦 Vegetables - A Great Way to Boost Your Nutrition
Veggies should be your best friend forever!!
Vegetables are nutritional powerhouses — high in fibre, antioxidants, vitamins, and phytochemicals — and modern research keeps confirming their role in supporting everything from gut health to mental wellbeing and chronic disease prevention.
Here are my must-have veggies:
1. Broccoli (and other cruciferous veg like cauliflower, kale, and Brussels sprouts)
Why: Rich in fibre, vitamin C, folate, and sulforaphane — a compound linked to anti-cancer and anti-inflammatory benefits.
2. Spinach
Why: Packed with iron, magnesium, vitamin K, and plant compounds that support eye, heart, and brain health.
3. Carrots
Why: High in beta-carotene (vitamin A), good for eye health and immune function. Crunchy, sweet, and great raw or cooked.
4. Sweet Potatoes
Why: Technically a starchy veg, but full of fibre, slow-digesting carbs, and antioxidants. Great for sustained energy and gut health.
5. Red Cabbage
Why: Contains anthocyanins (the same antioxidants found in berries) and lots of vitamin C — plus it’s great for your microbiome.
6. Peppers (especially red and yellow)
Why: Super high in vitamin C and antioxidants, with a hydrating crunch and immune-boosting benefits.
7. Onions (and garlic, leeks, shallots)
Why: High in prebiotic fibre and organosulfur compounds that support heart health and the gut microbiome.
8. Beetroot
Why: Rich in nitrates, which support blood flow, exercise performance, and brain health — plus fibre and folate.
9. Tomatoes 🍅
Technically a fruit, often eaten as a veg — rich in lycopene, a powerful antioxidant linked to heart and skin health. Cooking boosts its benefits!
10. Mushrooms
Why: A unique source of beta-glucans for immune support and gut health. Also contain vitamin D (especially if sun-exposed).
✅ Bonus tip: Variety is key — each colour and type of veg brings different benefits, so try to eat a rainbow throughout the week!