Key points
- Using a grocery list is associated with a healthier diet, so don’t leave home without it.
- Start your shop in the outer aisles of the supermarket – that’s where the fresh food is.
- According to the Australian Guide to Healthy Eating, a healthy shop should include items from the five core food groups.
It can be easy to get caught up in a myriad of information when it comes to healthy eating and planning your weekly meals. What should be in the grocery basket? Where can you find the healthiest food in the supermarket? What exactly should you look out for on food labels? These are all valid questions.
The good news is that with a few helpful hints, you can learn how to build a healthy shopping list. Here, Healthylife advisory board member, Accredited Practising Dietitian and Advanced Sports Dietitian Simone Austin shares her expertise.
What is a healthy shop?
A healthy shop should include a variety of nutritious foods from each of the five core food groups, according to the Australian Guide to Healthy Eating. These groups include:
- grains and cereals (mostly wholegrains)
- vegetables and legumes/beans (canned, fresh or frozen)
- meat and alternatives such as nuts, seeds, tofu
- dairy and alternatives such as milk, yoghurt, cheese
- fruit
In addition, Simone suggests including seasonal produce in your shop.
“Seasonal means it’s more likely to be at a better price, so it’s healthy on your wallet and will probably have more flavour,” she says. “If it tastes better, you are going to eat more of it.”
5 tips to get you started
Simone says following these simple guidelines can help improve the health of your grocery shop.
- Buying canned products? Look for low salt.
- Buying milk? Opt for dairy milk or unsweetened plant milk with added calcium.
- Buying salt? Iodised salt is preferable; it doesn’t have to be the pink Himalayan kind.
- Feeling sweet? Choose natural sugars from fresh fruit and dairy products.
- Need something quick and easy? Try using some canned or frozen vegetables to cut down preparation time. Avoid highly-processed foods that don’t contain many of the core food groups.
Use the handy Food Tracker tool, by Healthylife, which shows how healthy your trolley is.
A healthy shopping basket is packed with variety and all the colours of the rainbow
What does a healthy basket look like?
A healthy basket is packed with variety. Foods high in vitamins and minerals, such as lean meats, wholegrains, fruits, vegetables and legumes, are going to be the best at supporting your overall health. Simone says you want to be eating all the colours of the rainbow and spicing things up with, you guessed it, herbs and spices.
Buy the right amount
Buying the right amount is crucial for both your health and the planet. Purchase enough to feed your household but avoid excess to reduce food waste. This mindful approach not only benefits your pocket but also the environment.
When you’re planning meals for the week, consider batch cooking to cut down on food prep time during the week
Planning your shop
Planning your shop and writing a list is the ultimate hack for a seamless and health-conscious trip to the grocery shop. Start by taking stock of what you have at home, then get everyone involved in creating a meal plan for the week. Trust us, it pays off in saved time and money.
Planning meals for the week
A little planning goes a long way, and while it might seem like a tedious task, batch cooking and freezing meals can save you time and money later. Simone says having a healthy go-to meal at the ready is a great convenience.
“It makes it easier when it’s time to eat when you’ve actually got the stuff there ready to go straight away. That way, when you’re tired, you’re more likely to actually cook the meal rather than dial-a-pizza.”
Organising your pantry
An organised pantry is the cornerstone of a healthy shopping list. It helps you become more mindful of your choices, avoid unnecessary purchases and opt for healthier options. Before heading to the store, take a quick peek into your garden, fridge and pantry to make your shopping list concise and purposeful.
“Write your shopping list based on what you actually need, rather than just walking into the shop and buying everything,” Simone says.
Understanding food labels is an important part of building a health shopping list
How to make the right decisions at the supermarket
Making the right decisions at the supermarket is the key to staying on track with your healthy shopping list. Studies show that using a grocery list is associated with a healthier diet, so don’t leave home without it.
How to choose the right aisles for the healthiest shop
Master the art of a healthy supermarket shop by starting with the outer aisles – that’s where the fresh food is. Simone suggests: “Start with the fresh fruit and veggie section, then move to the canned section. Next, head to the grain section, where you can stock up on brown rice and wholemeal pasta before heading to the cereal section for your oats – just read the label for added sugars.”
Finally, visit the dairy cabinet for milk, yoghurt and cheese – plus the meat or fish counter for your protein. Keep in mind that dried or canned legumes are also a great source of protein for a veggie-based meal.
Read the labels
Understanding food labels is vital in selecting healthier options at the supermarket. Just because something says it’s healthy, doesn’t always mean it is. Here are a few things to look out for:
- Always check the per 100g column on labels to compare different products easily.
- Opt for items with lower saturated fat and more unsaturated fats.
- Choose products with less added sugars such as rice syrup, dextrose, brown sugar, concentrated fruit juice and sugar. Adding whole fruit will add sugar but that’s OK.
- Look for products with 4g of fibre or more per serving – these are considered a ‘good source’.
- Pick low-salt or reduced-salt products. Aim for the best, less than 120mg of sodium per 100g.
Don’t fall into the trap of buying something because it appears to be natural. “Just because something has the word ‘natural’ on it doesn’t mean that it’s healthy,” Simone shares. “Just because it comes in a brown paper bag doesn’t mean it’s healthy. Just because something says ‘veggie’ on it, doesn’t make it healthy. You have to read the fat content, the salt content and what is actually in the product.”
Shop smart, shop healthy
Armed with Simone’s expert insights and our practical tips, you’re ready to hit the shops with the ultimate healthy shopping list. Making mindful choices about what you eat is a powerful step towards a healthier and happier you.
Don’t forget, the Food Tracker is your ultimate ally in crafting a nutritious shopping list.
Related:
Simone Austin is an Accredited Practising Dietitian, an Advanced Sports Dietitian, author of Eat Like An Athlete and past President of Sports Dietitians Australia. Her passion for optimising sports performance and health through nutrition has led Simone through her 25+ year career working with some of Australia’s top sports teams.
Reviewed by the healthylife Advisory Board August 2023.
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