When you are trying to lose weight, the weekly shop can seem like a battle field. The supermarkets are full of healthy food but are also well-stocked with unhealthy options too.
Wondering what a healthy trolley looks like? We’ve compiled the A to Z list so you know what should go in (and what should stay out).
You’ll notice that nearly all of the items are unprocessed, natural foods. They’re the best ones to stock up on, with healthy versions of processed foods to be consumed in moderation (think rice cakes, bread etc).
When you’re cruising around the supermarket, it’s best to stick to the outside lanes. This is where the fresh fruit and vegetables, cheeses, yoghurts, meats and breads tend to be kept. Then just pop into the other aisles for the weekly essentials.
- Avocado – to smear on toast with Vegemite; packed with Vitamins C and E.
- Berries – to mix with your favourite yoghurt; low in calories and high in fibre.
- Coconut Oil – use for baking roast vegetables; gives a subtle flavour and works well at high temperatures. Read our info on why coconut oil is good for weight loss here.
- Dates – eat a couple of dates as a snack; they contain calcium, iron and magnesium.
- Eggs – for a quick and healthy breakfast you can’t beat scrambled eggs; a great source of protein, these are such a versatile food. Looking for egg-inspiration? Check out these recipes.
- Figs – these are lovely to serve in a salad; they have the highest amount of calcium in any fruit.
- Green Tea – try to have one cup a day; green tea is said to be so powerful because of all the antioxidants it contains. It’s been said that the bottled iced tea varieties have a much smaller amount of antioxidants than ‘real’ leaf tea, so get the kettle on.
- Honey – used in moderation, this natural sweet syrup can add a touch of sweetness to yoghurts or baking.
- Ice – for your Healthy Mummy Smoothie. Of course, you can make your own. But what else starts with I?!
- Juice – go for vegetable juices such as tomato. Tomato juice contains a large amount of citric and malic acid which enhance the body’s metabolism
- Kale – try popping a few leaves in the oven with salt and olive oil to make kale chips; a power house of nutrients, it’s one of the healthiest veggies there is.
- Lemons – the finishing touch to a stir fry, pasta or tray of roast vegetables; or a lovely addition to a salad dressing
- Mushrooms – meat for vegetarians, these work well on toast, in a stir-fry, pasta or risotto; they are a valuable source of fibre as well as Vitamin D, H and many B Vitamins.
- Nuts – pop a handful of nuts when you are feeling hungry; the protein and healthy fats keep you fuller for longer. Not sure which ones to buy? Read our guide here.
- Oats – a great start to a cool day, these will fill you up and keep you going with their slow release energy.
- Pumpkin – roasted and served with a salad of lettuce, halloumi and pine nuts; pumkin is a great source of Vitamins A and C, potassium and riboflavin.
- Quinoa – a healthy side dish, but also great for porridge and baking. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. Get the full low-down here.
- Rice – brown rice is a great choice as it’s lower GI and so keeps you fuller for longer
- Salmon – it’s great to try and eat fish on a regular basis. Salmon is a rich source of Omega 3s which research has shown is beneficial for heart health and a range of diseases & conditions.
- Tomatoes – perfect for pasta, on toast, or to make salsa. Tomatoes are high in Vitamin A, Vitamin C, Calcium and Potassium.
- Unpackaged foods – yes we are scraping the barrel with food beginning with U; but it is a good idea to try to stick to fresh whole foods as opposed to processed, packaged food.
- Vanilla – add a sweet flavour (without sugar) to your yoghurt or baking. Did you know that after saffron, vanilla is the most expensive spice in the world. Luckily a little goes a long way.
- Water – sure, you don’t need to buy it, but you do need to drink it. Around 2L per day in fact.
- Xtra Virgin Olive Oil – perfect for salad dressing or to use for stir fries and grilling; olive oil is said to reduce the risk of coronary heart disease.
- Yoghurt – this amazing product goes with all meals and snacks. Read our article ’21 ways with yoghurt’ here.
- Zucchini – a great addition to a stir-fry, veggie lasagna, or roasted on their own; zucchinis are full of Vitamins A and C; plus being 95% water they are naturally low in calories and therefore are a good choice when you are trying to lose weight.
Read one mum’s story of how she overcame one of her biggest weight loss enemies – the weekly shop.
GET YOUR 10% DISCOUNT
If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine and you can get a 10% discount by using code LOYALTY at the checkout.
Click HERE to see our shop
