Stock Up and Stay Healthy: 10 Must-Have Staples for Your Food Shopping List According to a PT

Ask any fitpro what to buy at the supermarket, and their answer is probably going to be similar: plenty of fresh vegetables, fruit, protein and other various whole foods.

The suggestion is valid and should be taken heavily into consideration at your next trip to the grocery store. Everyone’s dietary changes begin here with these items. But, there are other staples of wellness that belong in your fridge — and other foods, drinks and ingredients that can help you keep up with a habit of healthy eating throughout the weeks, months and years.

Need a fridge refresh? Here’s what I suggest adding to your grocery list this autumn, so healthy meals, snacks and meal prep feels more doable.

FROZEN BERRIES

Sure, you can buy berries fresh but there’s an added perk to picking them up cold. Berries are always picked at the peak of their ripeness and freshness and then are flash-frozen.

In fact, not only is frozen fruit and veg comparable to fresh in terms of nutrition — it could have even higher levels of vitamins and minerals, some research finds. Frozen berries are wonderful in smoothies, on top of oats, with yogurt or non-dairy yogurt, in cereal, in pancakes, for almost anything. They make a wonderful base for any breakfast or smoothie.

Plus, shop at a supermarket, and you can save by buying them in bulk. Because they are frozen, this means we can enjoy them year-round and won’t have to worry about their shelf life like with fresh berries.

WINTER SQUASH

Versatile foods (Read: Eat ‘em many ways) are big wins when it comes to kitchen staples. And like frozen fruit, winter squash can be purposed and repurposed. Winter squash can be baked and eaten on its own. It can be smashed into a ‘mashed potato-like’ consistency, it can be turned into an autumn soup (I love to make winter-squash soups), it can even be made into a pie, like a pumpkin pie.

A GOOD SEASONING

Dietary changes can be hard to make — so start small! A good seasoning changes the profile of any dish and makes the experience of a meal you might not prefer bearable. Most food manufacturers even offer seasonings with food guides on their label, meaning they provide suggestions of what food is best seasoned with ingredients from inside the jar.

When choosing a seasoning, avoid MSG and other harmful compounds and consider one that’s low in sodium.

Stop by the spice aisles, pick a few blends that interest you, and try them out on your dishes at home or, whip one up yourself- like a garlic, salt and pepper mix.

NUTS

Ever since researchers at Loma Linda University discovered the heart-health benefits of walnuts in a landmark 1993 New England Journal of Medicine study, nuts have been not only officially removed from the list of forbidden foods but added to the grocery lists of professionals worldwide.

Nuts vary in their nutritional makeup, but all are full of fibre, healthy fats and protein. They are really satiating and so versatile. Use them in salads, yogurt or simply eaten on their own.

DRY CEREAL

By some counts, 95% of the population are low on fibre! Fruits and vegetables are a good source but so is cereal. Dry cereal adds a good boost of fibre to my day and I personally love the crunch. Since many cereals are also fortified with important micronutrients, it is also an easy way to fit in those essential nutrients. Not sure which cereal to choose? I recommend some non-organic cereals because they are fortified and organic ones are not — for many of us, the essential nutrients in fortified cereals and grains are hard to get elsewhere and meet adequate levels, so choosing fortified cereals really helps fill nutrient gaps. Some I like are Multigrain Cheerios and Fibre One.

TAHINI

Who is that? I think I heard you say. Sound strange as a suggestion for a shopping list? This condiment is packed with nutrients, antioxidants, and protective health properties, not to mention you can use it many ways. One of my favourite ways to use tahini is as a light sauce over vegetable and grain bowls. Blended with water, garlic, lemon and light seasoning, tahini adds a fabulous nutty flavour to any dish.

Have kids? Adding tahini to a homemade hummus of fresh chickpeas is the perfect friend to any crunchy vegetable, whole-grain cracker or pretzel.

A bonus: Tahini can also be used in place of most fats in baking recipes. Substitute oils and nut butters in your favourite recipes with tahini.

OL' FAITHFUL - DRY OATS

Overnight oats look trendy on social media, and they are full of fibre. Use them to make oatmeal, porridge, cereal, in pancakes or even in baths for dry skin! They’re easy to make, heat up and store.

My kids loves them and swear by them for any time of day! They can be used as a topping for a crumble like granola, too.

SOY OR OAT MILK

These plant-based milks serve many purposes, says everyone who uses them in cereal, smoothies, oatmeal, hot chocolate, for baking, just to drink and more.

Plus, these two — soy and oat — pack more nutrition (unsweetened soy milk has about 80 calories and 6 grams of protein per cup; oat has about 120 and 3, compared to 40 and 1 in almond).

Also? Oat and soy are slightly more environmentally friendly than almond.

SPARKLING WATER

Hydration is a big part of health and being properly hydrated is a big part of staying satiated. (Did you know that your body can sometimes mistake thirst for hunger, leading you to eat when what you really need is water?)

The problem is, plain old water can get boring. Having a constant supply of sparkling water around my house has assisted in my daily water intake and keeps me away from sugary beverages like sodas and juices.

Grabbing a sparkling water, because of its carbonation, can make you feel full for an extended period of time, helping to manage cravings that might hit between mealtimes.

PROTEIN BARS / SNACKS

If you’re constantly on the move, sometimes it’s nice to be able to just throw something in a gym bag, backpack, purse or sports bag. My favourite options for this are bars and snacks designed with high-protein, low-sugar content in mind. They make for snacks that are full of energy and without empty nutrients leading to midday burnouts.

Some products with these qualifications are so good my family actually asks for them as dessert after meals.

THE BOTTOM LINE

Making sure your diet is full of foods from nature — fruits, vegetables, beans, nuts and grains, with some lean meats here and there is always a good thing. But there are other, more creative, ways to clean up your diet.

Otherwise boring, bland meals can become flavourful with the right seasonings and purchasing foods like berries frozen can supercharge their nutrition.

Other times, “processed” foods such as protein bars can actually be a value-add, keeping you from empty calories in foods like chips or cookies.

Learn how to put all the components needed for a successful weight loss program together by contacting me on 07971 22 22 35 to schedule your time TODAY!

Blog Written by Tanvir Heer Coaching

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