What’s in My Shopping Basket?
It’s important to note that what we eat depends on the individual's personal needs. In working with a nutritionist they may also recommend specific items based on the individual's dietary restrictions, allergies, and health goals.
As well as this even though I am a professional I am just like everyone else when it comes to food shopping! I can be prone to the same temptations and the occasional impulse buy. It may sound simple but it’s why I never shop without thinking through what it is I want to buy and eat. A couple of minutes over the weekend thinking about and planning your week’s meals and what ingredients you will need can go a long way! Planning is key to making it easier on ourselves to leave the supermarket with a healthy and nutritious shopping basket.
What I want to see when I get home from shopping is an adequate supply of nutritious, colourful food to last me most of the coming week. And I want the kind of food that I know will make me feel better, not worse, when I’ve eaten it. Ever feel sluggish, tired and a bit slower after you’ve eaten? Ever wanted to lie down after eating? Then the chances are you haven’t given your body the wholesome, fresh and nutritionally balanced food it needed. So the first thing to ensure you’re eating right is to shop right. Research has even shown that meal planning is associated with a healthier diet and less obesity [1].
While it’s important to enjoy food and focus on foods you like, variety is also key to our health. Researchers from the American Gut Project actually found that those who ate more than 30 different plant foods (including not only fruits & vegetables, but also nuts, seeds, herbs & spices, beans, wholegrains and even coffee!) each week had a more diverse gut microbiome compared with those who ate 10 or fewer [2]. A diverse and balanced microbiome is essential for everything from a strong immune system, digesting food, producing essential vitamins and even manipulating our moods, while decreased diversity is associated with disease from obesity and inflammation to allergies.
Needless to say, I try my best to keep away from ultra-processed foods – that being any food that’s been altered from its natural state. Processed foods are those that typically come in a box or bag and contain more than one item on the list of ingredients. For most of us, it’s not realistic to avoid all processed foods. Some are actually very healthy, like Greek yogurt, nut butters, organic stock, tofu, frozen vegetables, and unsalted canned beans. The reason for avoiding ultra-processed foods include: they are often have lower nutrient-density and higher energy-density, they usually have added sugars, inflammatory oils and fats, added salt and, personally, I am not a fan of the taste of these foods. A quick tip is to look at the ingredient list, and ask yourself if it’s something you could make at home- if it can only be made in a lab or through a chemical process then consider it highly processed.
As mentioned, we are all biochemically unique and the foods we eat depend on our individual needs but here's what a typical nutrition-conscious shopping basket may look like:
Protein:
Protein is an essential nutrient that plays a crucial role in many aspects of health, including hormones, mood, and blood sugar regulation. In addition to these benefits, protein also supports muscle growth and repair, aids in weight management, and is necessary for a strong immune system. Animal-based foods contain all the nine essential amino acids (the building blocks of protein) that must be obtained from food. However, there are only a few complete plant-based sources (quinoa, tofu, tempeh, amaranth, buckwheat, spirulina algae, chia seeds). However, plant protein is also rich in other dietary micronutrients, phytonutrients and fibre which are absent in most animal-based foods, so it’s important to include both types of protein in our diets.
Quality is important when it comes to all food groups including protein. Shopping at your local butchers and fish mongers are great ways to ensure the quality of what you are eating. To ensure adequate protein intake, it is recommended to include a source of protein in every meal and snack. Good protein sources include lean meats, fish, poultry, legumes, dairy products, and plant-based protein like tofu and tempeh.
Healthy fats
They play a crucial role in maintaining overall health and well-being from heart health, proper brain function and joint health to the production of hormones. Healthy fats also help with the absorption of fat-soluble vitamins, like vitamin A and D, and help us feel full and satisfied. Examples of healthy fats include fatty fish (such as salmon and sardines), nuts and seeds (such as almonds, flaxseeds, and chia seeds), avocados, olive oil, and coconut oil.
Vegetables & fruit
My shopping basket tends to contain at least 60% vegetables! I tend to go for a mix of non-starchy vegetables like cauliflower, asparagus, broccoli, sweet peppers, onions, garlic, bell peppers, greens, leeks, and mushrooms, & starchy vegetables like sweet potatoes and squash. Starchy vegetables are those that contain higher amounts of carbohydrates and are considered a source of carbohydrates in a balanced diet. On the other hand, non-starchy vegetables are those that are low in carbohydrates and calories, and are typically higher in fibre and vitamins. Both starchy and non-starchy vegetables are important components of a healthy diet, and it's recommended to include a variety of both in your meals.
I like to opt for fruits that are in season and low sugar fruits. Low sugar fruits are less likely to cause spikes in blood sugar levels, contain good amounts of fibre. Examples of low sugar fruits include berries (such as strawberries, raspberries, and blackberries), apples, pears, peaches, plums, grapefruits, and lemons.
Carbohydrates
These may include brown rice, quinoa, oats, buckwheat, and beans. I like to opt for gluten free oats and crackers with minimal ingredients like those from Rude Health.
Dairy & non-dairy products
Dairy products can provide many nutrients, including calcium, protein, and vitamin D. I tend to keep my cheese intake to the weekends and see it as more as an occasional food. While cheese is a good source of calcium, protein, and vitamin B12, it’s often high in salt and can cause digestive issues for some.
Yogurt is a fermented dairy product that is rich in probiotics (aka good bacteria). Some varieties are also high in calcium and vitamin D. I also love Kefir which is a fermented dairy product that is similar to yogurt. It's high in probiotics, calcium, and protein, and can be a good choice for those who are lactose intolerant, as the fermentation process helps to break down the lactose.
Drinks
Kombucha, lemons for water, tea, coffee, Plenish almond milk- opt for plant milks without added oils like rapeseed or sunflower which are pro-inflammatory due to their omega6:3 fat ratios
Kombucha is made by adding specific strains of bacteria, yeast, and sugar to black or green tea, then allowing it to ferment for a week or more. It’s a source of gut-loving probiotics and contains health-promoting antioxidants. Just remember it is a source of caffeine.
Treats/snacks
70-85% dark chocolate, nuts & seeds for roasting added together with cocoa nibs and goji berries makes for a great snack! Also hummus made with olive oil and veggies as well as gluten free crackers and nut butter.
Cocoa nibs are naturally low in sugar, a good source of fibre, protein, and healthy fats — nutrients that help promote feelings of fullness. They’re also rich in many minerals, including iron, magnesium, phosphorus, zinc, manganese, and copper.
Dark chocolate with a high percentage of cocoa solids (70-85% or higher) is more likely to provide health benefits, as it contains less sugar and more antioxidants and flavonoids. Antioxidants are compounds in some foods that can help prevent damage to the cells in your body. The flavonoids in dark chocolate can help improve heart health by reducing blood pressure, improving blood flow, and reducing inflammation. Dark chocolate contains caffeine and theobromine, which can boost brain function and improve mood.
Food brings so much joy and knowing which foods are right for you can bring a whole host of health benefits. After all there is nothing else we do more often in a day then eat!
Happy shopping!
Gx
References:
Ducrot, P., et al. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioral Nutrition and Physical Activity, 14(1).
Daniel McDonald et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, 2018; 3 (3): e00031-18 DOI: 10.1128/mSystems.00031-18