Alexandra Osellame - Bayleaf Clinical Nutritionist - BHSc (Nutrition and Dietetic Medicine)
Eating well during the week starts with what you put in your shopping trolley. Here are our Clinical Nutritionist-approved healthy grocery shopping tips to keep you on track!
1. Make a shopping list.
Plan all your meals out including your snacks. If you have a shopping list in place, it’s less likely you’ll find yourself wandering through the snack aisle or purchasing more food than you need. This will also save you money and reduce food waste.
2. As a golden rule, don’t go shopping on an empty stomach.
If you go to the shops hungry, you’re more than likely going to end up in the junk food aisle buying way too much chocolate and chips!
3. Stick to the perimeter of the store.
Why you might ask? This is where the fresh, wholefood products are kept – fruit, vegetables, meat, seafood and dairy. Ready to eat processed foods are found in the middle aisles of the store.
4. Choose minimally processed foods.
Look at the nutrition information panel and choose products with the shortest ingredient list – the less additives and preservatives the better! If sugar or salt/sodium is listed as one of the first three ingredients, then you should stay clear of this product. Also never eat a product when you don't know what all the ingredients are on the ingredient list.
5. Purchase fresh or frozen fruit and vegetables.
Canned and picked vegetables are typically higher in salt/sodium. Fruit canned in syrup contains added sugar. Despite popular belief, frozen fruits and vegetables are just as good if not better than fresh fruit and vegetables.
6. Home brand products are often just as nutritious as other branded products – and cheaper!
While it may be worth paying a little extra if you prefer the taste or convenience (resealable bags etc) of a certain brand there isn’t typically a large nutritional difference when compared to home brand products. This is partially true for many staple pantry items.