Make smarter, slimmer choices with these expert-approved shopping tips:
Fruit and Veg
Government guidelines recommend you fill half your plate with vegetables. Salad vegies, greens and herbs have minimal amounts of carbohydrate, so stock up on these. Starchy vegies like potato, sweet potato and corn are not off limits but they are higher in carbs, so only fill a quarter of your plate with these.
And aim to have two pieces of fruit each day. For variety, blend them into smoothies, or enjoy them with your morning cereal.
Meat, Seafood and Deli
Fresh fish, lean cuts of meat, skinless chicken breast and eggs are a great base to any meal as they are filling, rich in protein and have little effect on your blood glucose levels. Your serving size should clock in at about 120g. Deli meats, such as ham, salami and devon, tend to be higher in salt and fat, so limit these.
Fridge and Freezer
Dairy foods such as cheese, Greek-style or plain yoghurt and milk are important sources of protein and calcium. Choose reduced-fat varieties to help keep your waistline trim and reserve high-sugar products – like ice-cream and flavoured yoghurts – for occasional treats as these have a greater effect on blood glucose levels.
Stock up on frozen vegies, including beans, peas, carrots and stir-fry mixes, as these are nutritious and can be heated quickly. Frozen fish fillets are also easy weeknight options.
Look for wholegrain, wholemeal and thinly-sliced breads, as thicker slices increase the serving size and can double your carb intake. Avoid sweet biscuits, cakes and doughnuts, which have added sugar and fat.
These inner sections are your last ports of call. Your trolley will be full of fresh produce by this point, leaving little room for processed foods. Skip the aisles that contain chocolate, chips, fruit juice and soft drinks – these are occasional foods.
Choose wholegrain cereals, wholemeal pasta and basmati rice, which should take up a quarter of your serving plate. ‘No added salt’ legumes, vegetables and canned fish are also great pantry staples.