In order to eat healthy, you have to shop healthy

Failing to prepare is preparing to fail when it to comes to nutrition. Pre-packaged junk food is always the easiest option, but the less processing, the better it is for your health and wellbeing. Look for words like organic, grass fed, natural and raw to help you along the aisles of the grocery store. If you’re just getting used to healthy shopping, you have to make a list or you’ll easily be distracted by all the less than optimal choices available.

Remember, nutrition is not a “low fat” diet. It’s not low calorie, nor is it being hungry and feeling deprived. Nutrition is nourishing your body with real, wholefoods so that you are consistently satisfied and energized to live life to the fullest.

Next time you’re doing your weekly shopping, use this simple guide:



C – Carbonated drinks

R – Refined sugar

A – Artificial sweeteners & colors

P – Processed foods



F – Fruits and veggies

O – Organic lean proteins

O – Omega 3 fatty acids

D – Drink more water

The 7 Must Haves for a healthy grocery shop:


Fibrous, packed with protein, they keep you full and energized for the day. Put down that sugar laden  cereal and load up on steel cut oats. Not only are they a healthier option, but they are also cheaper, have a less sugar, fewer calories and a lower GI than regular cereals. Oats are versatile and easy to get creative with Bircher muesli, overnight oats, baked porridge, homemade granola… the options are endless!


Avocados are must have for your grocery list! Full of almost 20 different vitamins and minerals, this high fibre fruit is loaded with good fat and is rich in potassium. Slice some on some sprouted bread with lemon and pink salt, add them to your smoothies for a creamier texture or, my personal fav, mash them to make your own guac!

Oily Fish

Oily fish is rich in unsaturated fatty acids and omega-3s and is fantastic for heart health. Throw some salmon and tuna into your shopping list. They are perfect for sandwiches, in salads, roasted or seared with some vegetables. Aim for two serves of fresh oily fish per week.


Blackberries, raspberries, strawberries, blueberries…. Fresh or frozen, whatever your heart desires. The antioxidants in berries can help your body fight oxidative stress caused by free radicals that can lead to illness. Frozen fruit is incredibly nutrient-filled.  Picked ripe and snap frozen, they are perfect when fresh berries are out of season!

Almond Butter

Full of muscle building protein, heart-healthy monounsaturated fats and nutrients such as vitamin E, almond butter is the perfect condiment for celery sticks, rice cakes and sliced banana. With less sugar and fat than peanut butter, it’s the perfect cupboard staple.

Coconut Oil

The health benefits of coconut oil are endless; it aids in digestion, and can  boost immunity. It’s an incredible source of fatty acids and has shown positive effects on your body such as weight loss and improved blood cholesterol.

Leafy greens

Spinach, kale, collard greens, you name it, they are all loaded with the vitamins and minerals our body thrives off. Greens are useful in reducing the risk of cancer and heart disease, high in dietary fibre, and rich in folic acid, vitamin C and K, potassium and magnesium. They are very low calories, but nutritionally very dense. Leafy greens are perfect to add to your smoothies, salads, stir fries and frittatas.