I’ve been a nutritional therapist for many years now and I always emphasise that variety is very much key to a healthy diet. That said, there are 7 items I almost always have in my kitchen.
Below are my 7 items, followed by some advice for making the best choices when you’re shopping.
Berries
As most of you will be aware, berries have many health benefits. These include antioxidants, vitamins and fibre, plus they’re a relatively low sugar fruit. Try to eat berries seasonally which is cheaper and healthier as they are more likely to have been grown locally and stored for less time, therefore preserving their nutrient content. Also, berries (with the exception of blueberries) never taste great in the winter months so enjoy strawberries, raspberries, blackberries and stone fruits such as nectarines, peaches and apricots, during the summer months when they are at their best. Berries with some yogurt, almond butter and seeds provide a quickly assembled, nutritious start to the day.
Broccoli
Broccoli is considered a superfood because it contains so many vitamins, minerals, fibre, and antioxidants. It’s also good for our gut health. Broccoli’s benefits include helping to reduce inflammation, keeping blood sugar stable, and strengthening the immune system. Broccoli is also thought to have cancer preventative properties. I always aim to have broccoli and other green leafy vegetables several times a week.
Yogurt
Many of you will have heard about the importance of our gut microbiome. Probiotic yogurt will contribute to a beneficial range of bowel flora, improving the health of the microbiome. A healthy gut has far reaching implications, influencing many aspects of health from digestion and energy to mental health (the gut brain axis). Yogurt also provides protein and calcium and helps protect against osteoporosis. The benefits though will depend on the type of yogurt consumed so always choose plain, full fat yogurt as added sugar and processing will take away from the advantages. Most people can tolerate cows yogurt even when they have intolerance to cows milk. However, if you can’t, then there is the option of goats yogurt, or coconut yogurt if you’re vegan.
Houmous
This is a great go-to item to add to your weekly basket because houmous is a good source of plant-based protein. It’s primarily made of chickpeas and contains key vitamins and minerals like calcium, iron, folate, zinc, and B vitamins, plus fibre for gut health and also heart healthy fats.
Eggs
Eggs are a complete form of protein. One egg has 6 grams of protein, with all nine “essential” amino acids which are the building blocks of protein. That’s important because those are the ones your body can’t make by itself. Eggs have more nutrients per calorie than most other foods. They contain not only high-quality protein but selenium, phosphorus, choline, vitamin B12 and multiple antioxidants. Eggs are relatively inexpensive when compared to other protein sources, such as meat and fish, and are very versatile. An omelette is great for a speedy lunch and eggs in any form are a healthy option for breakfast with some mushrooms, spinach and tomatoes.
Nuts
I love nuts! My personal favourites are pecans, almonds and cashews. I’m also very keen on almond butter added to yogurt or porridge or to a stir fry. Nuts and seeds are an excellent source of protein, healthy fats, fibre, vitamins and minerals. Despite the misconception that nuts lead to weight gain, research has shown the opposite to be true and that nut eaters are less likely to gain weight. This is partly because nuts keep us satiated. Nuts and seeds have protective effects against heart disease and diabetes so, provided you don’t have an allergy, they truly are a great item to add to your basket.
Dark chocolate
I eat dark chocolate most days. It’s my treat but a relatively virtuous one as it’s loaded with nutrients that can positively affect your health and one of the best sources of antioxidants. It also contains iron, magnesium, manganese and copper. Dark chocolate also boosts the production of feel-good endorphins and studies show that it can help lower the risk of heart disease as well as improve the function of the brain, potentially improving attention and memory. I will often add some raw cacao powder to my porridge or use it to make a healthy hot chocolate in the winter. Here’s a link to my healthy hot chocolate
Of course, I add many more items to my shopping basket on a weekly basis and these very often include oily fish (salmon or mackerel), avocadoes, tomatoes, rocket, goats cheese/feta/halloumi, brown rice or quinoa and pulses to name just a few.
Top tips for making good choices
- Never shop when you’re hungry! You’re more likely to put refined carbs and sugary items into the trolley if you do.
- Plan your meals. That way you are less likely to waste food or find you don’t have the ingredients to make a meal at the end of the day. Once you have done this, follow the next tip
- Always shop with a list. This helps you stick to healthy choices and also means you’re less likely to add random items which will add to the cost of your shop.
- Online shopping can be preferable when you’re trying to eat well and stick to a budget. You will also be shown when an item you’ve bought before is on special offer and this can be useful for more expensive items such as almond butter or coconut yogurt, for example.
Would you like advice on how to eat a healthier diet or how to address a specific heath concern? Then please contact me about nutritional therapy or wellbeing coaching: vanessa@wellbeingandnutrition.co.uk
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Vanessa May is a BANT registered Nutritional Therapist, ILM Accredited Wellbeing Coach and Certified Grief Educator and has helped hundreds of clients with her holistic approach to health and wellbeing. She specialises in stress, fatigue, low mood, anxiety, hormonal imbalance and grief, giving women the confidence and tools to change their lives in a positive way.