5 healthy foods to add to your weekly shopping basket

Author: Alyce Cimino  

Good health begins with our positive food choices. Making small changes at the supermarket can help to save you money and best of all, it can also boost your overall health and wellbeing! Talk about a win win! Here are our top 5 healthy foods to add to this week’s shopping basket.
 

  1. Seasonal fruits and vegetables:
    Did you know the recent 2017 CSIRO study found that 4 out of 5 Australians are not eating enough fruits and vegetables! A happy and healthy you starts with a healthy shopping basket full of deliciously fresh and vibrant seasonal produce. Enjoying a wide variety of fruits and vegetables means that you are able to enjoy a wide variety of Vitamins, Minerals, Antioxidants and Nutrients! It is no coincidence that the fruits and vegetables high in Vitamin C are ripe in winter! Our body naturally enjoys the seasonal support.

    TIP: Choosing seasonal produce can also save you money! Enjoying mangoes in the middle of an Australian winter means that those little mangoes had a lot of travel before they reached your shopping basket!

 

  1. Fresh nuts and seeds:
    Nuts and seeds are a power house of healthy nutrients! They contain protein for energy and immune health, good fats for skin health, fibre for digestive support and natural detoxification support, minerals such as Zinc and Selenium for optimal wellbeing. There is a trick with nuts and seeds though, always choose the freshest option possible, store them in the fridge for freshness and enjoy a wide variety! The nutrients found in Brazil nuts differ to those found in found pumpkin seeds so variety is always key.

    TIP: Add LSA (Linseed, Sunflower seeds & Almonds) to your shopping list! Already ground, it is a simple and delicious way to add more nuts and seeds into your daily routine. Simply sprinkle over porridge or add to smoothies to enjoy.

 

 

  1. Healthy fats:

Fat, a word we shouldn’t be afraid of any longer! However it is important to know there are fats that can benefit our health and others that can be negative for our health, so it can get a little bit tricky. Good fats have been found to support our cardiovascular, hormone and skin health! Simple steps such as adding fresh ripe avocado to your morning eggs, cold pressed olive oil to salads and coconut oil into smoothies can all benefit long term health.

 

TIP: all fats can go rancid; always store your organic cold press oils out of direct sunlight and in a dark place. Most oils are happy in the pantry but some love the refrigerator!  To prevent your oils from going rancid try grabbing the smallest bottle and replace as needed.

 

  1. Fermented foods
    Fermented foods are all the hype at the moment, and we couldn’t be happier! It is recommended that adding just 1 tablespoon of fermented foods into your daily routine can boost wellness, benefit digestive, immune and hormone health plus more! It’s always best to start slow and increase over time. Some delicious fermented foods include: Yoghurt, sauerkraut, kim chi, kombucha and miso paste.

    TIP: making your own fermented foods at home such as Easiyo yoghurt and sauerkraut will save you money in the long term and boost overall health and wellbeing.                                                                                                                                                                                                                                                                          
  2. Lean protein and vegetable protein

Enjoying a variety of fresh protein such as turkey, fish and plant proteins i.e. legumes and beans provides your body with essential building blocks for cellular function, keeps you fuller for longer, improve moods, support blood glucose balance, improve our stress response and promotes optimal health.


TIP: If cooking beans or legumes cook a little extra and freeze for another day! This way you will always have some on hand for when a recipe calls. Aim for at least one meat free day a week and enjoy the variety.

 

Written by Alyce Cimino

Alyce Cimino (BHSc Naturopathy) is a qualified Naturopath with a passion for nutrition, food as medicine and helping others achieve their health goals towards a happy and healthy lifestyle. Alyce believes health begins with delicious whole foods and in her spare time you can find her in the kitchen creating something deliciously healthy or at the beach enjoying the sunshine and ocean.

Alyce has a love for herbal teas, but all teas are better with a little raw cheesecake on the side.


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