Basics of a Healthy Diet - The Healthy Shopping List

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

Fruit is actually considered a carb, but definitely deserves a place in your shopping basket. Fruit makes a great snack or dessert when your sweet tooth is calling. Fruit is also a great mix-in for your protein shakes to help make them a balanced pre- or post-workout meal.

Fruit is a great grab and go snack. And just like vegetables, fruit contains tons of nutritious vitamins and minerals! Also, fruits can be very hydrating as they are full of water.

Fruit is sweet, full of flavour and contains energising natural sugars, along with fibre to give you a boost of sustained energy.

Fruit can also be pretty versatile. When it’s hot out and you’re craving a frozen sweet treat, pop a bag of grapes into the freezer for no sugar added popsicle bites. You could also try turning frozen bananas into “ice cream."

Here are my must-have fruits:

1. Grapes

2. Bananas

3. Apples

4. Avocado

5. Berries

6. Pears

7. Peaches

8. Oranges

Vegatables

Veggies are a fit girl’s best friend! 

Not only are they packed with nutrients, vitamins and minerals but they’re filling, delicious, and best of all, low in calories. There’s no reason to go hungry when you can pack your meal with vegetables.

Veggies also add variety and make great snacks. Instead of munching on a packet of crisps or a Kit Kat, munch on a celery stick.

Here are my must-have veggies:

1. Radishes

2. Celery

3. Peppers

4. Cucumbers

5. Tomatoes

6. Asparagus

7. Leafy Greens

8. Broccoli

9. Carrots

Protein

Boneless skinless chicken breast, white fish, and turkey breast are all safe bets for protein. 

Protein is extremely important for building lean muscle, getting stronger, and reaching your fitness goals. Fit girls aim to include protein with every meal, even snacks! 

Here are my must-haves from the protein department:

1. Chicken

2. Turkey 

3. Fresh Fish

4. Beef Mince

5. Tempeh

6. Eggs

7. Lentils

8. Green Peas

9. Chick Peas

10. Greek Yogurt

Dairy

The dairy section is not off limits when it comes to a healthy grocery list. In fact, dairy provides loads of health benefits. Cottage cheese and greek yogurt are both high in protein. Both have as much protein as a 4oz serving of chicken.

Even better is the fact that you can make your yogurt or cottage cheese into a sweet treat by adding fruit or honey. Or you can go the other direction and blend your cottage cheese with fresh salsa to make a creamy salsa dip for your veggies.

And remember not everything in the dairy section is actually dairy. Unsweetened almond milk is a must! It’s a great base for your shakes and smoothies.

Here are my dairy department must-haves:

1. Greek Yogurt

2. Cottage Cheese

3.Unsweetened Almond Milk

4. Whole Milk

5. Eggs

6. Kefir

Carbs

Not all carbs are created equal. Sugary white breads are definitely not on a Fit Girl’s healthy shopping list.

However, it is a myth that carbs are unhealthy.

The truth is that some of the world's healthiest foods are high in carbohydrates.

Luckily, there are other carbs in the world besides white bread. “Good” carbs are ones that are not heavily refined. They contain a lot of fibre and are complex. These types of carbs take longer to break down inside your body. Your blood sugar won’t spike and you’ll feel fuller longer because they won’t turn to sugar as quickly.

Here are our must-have carbs:

1. Quinoa

2. Oats

3. Wholemeal Bread - ideally homemade

4. Bananas

5. Potatoes

6. Beetroots

7. Blueberries

8. Pulses

9. Popcorn

10. Yogurt

Don’t forget to add your healthy cooking oils. Coconut oil and olive oil are two healthy favourites. Coconut oil is rich in fatty acids, especially lauric acid. Olive oil also contains fatty acids, specifically omega-3 and omega-6 fatty acids.

Spices and seasonings should not be overlooked and can make a big difference on your ability to stick to healthy eating. There are plenty of blends and flavour combinations available in the spice aisle of the supermarket.

So, healthy eating might seem like a mystery but it’s not a secret! Lean meat and protein, complex carbs, fresh fruit, and veggies: these are all foods that you’ll find on every fit girl’s grocery list and now they’ll be on your grocery list too!