Dietitian-approved foods you should be putting in your trolley
It can be easy to get caught up in the latest food fads, but what do dietitians recommend you put high on your shopping list?
Dietitians Danielle Bell and Jessica Tilbrook, from Glow Group Health and Wellbeing, share some of the go-to foods that will making healthy eating a whole lot easier.
Don’t underestimate frozen fruit, says Danielle.
“It lasts a long time and it is nutritionally equivalent to fresh fruit. You can add it to smoothies, yoghurt, oats, cereal, muffins or let it thaw and eat it as is,” she says.
We should all be aiming to incorporate more vegetables into our daily meals and one way to make it easier is to buy them frozen.
Danielle says as frozen veggies are good as fresh, and can often be a quick shortcut if you don’t have time to chop and prep veggies during the week.
Avoid losing nutrients by microwaving instead of boiling them, Danielle says.
Canned vegetables, beans and legumes
Make a beeline for the canned goods aisle, says Jessica.
There you can stock up on canned vegetables along with beans and legumes, which are a great source of protein, a range of fibres and probiotics.
Canned goods are budget-friendly, and also make perfect additions to everything from pasta to salads.
- Health boost: Why you probably need more fibre in your diet
Microwaveable rice and quinoa
Danielle says having plenty of grain options on hand makes whipping up a meal much easier.
Packet rice and quinoa that can be popped into the microwave can also speed up cooking times.
“If you are looking for a wholegrain option, brown rice, wild rice and quinoa would be your best bet,” says Danielle.
“If you are looking for a low GI option, basmati rice is great. But generally, go for the options you enjoy the most—this means you are more likely to have a satisfying meal.”
Canned salmon and tuna
Incorporating different proteins into your diet is important, and tins of salmon and tuna are a convenient addition to any pantry.
Keep them on hand to incorporate into pastas and pies, or to have as a snack on crackers, says Jessica.
It’s a good idea to cater to most of the major food groups during your weekly grocery shop, and that includes dairy and its alternatives.
“Calcium intake is crucial as it helps prevent weakening of bones as we age,” says Danielle.
Danielle says it’s important to choose a product that has at least 300mg of calcium per serve.
This is especially important with alternatives such as almond milk, rice milk and other plant-based milks which might not have the minimum required calcium levels.
Try these healthy dishes made from pantry staples:
- Frittata with Salmon, Tomatoes and Chives
- Sally’s One Pot Pasta
- Vegan Pie with Tomatoes and Red Kidney Beans
- Buddha Bowl with Quinoa, Lentils, Sweet Potato and Hummus
- Quinoa, Pea and Ricotta Frittatas
- Gluten-Free Quinoa Salad
Written by Tania Gomez