Australian doctor reveals the healthy foods she buys at the supermarket

An Australian doctor has revealed the five foods she recommends people buy from the supermarket as a simple but effective way to maintain their health.

Dr Daria Fielder, a Sydney-based GP, said she regularly sees patients who are confused about nutrition and tell her they don’t know what they should buy.

She said those wanting to look after their body should buy foods such as bread, nuts and avocados as these can help with cholesterol, blood pressure and heart problems and help with maintaining a healthy weight. 

1. Smashed avocado is allowed

Smashed avocado on toast gets the tick of approval from Dr Fielder as it’s a dish that comes packed with healthy heart fat

Avocado on toast might be a millennial favourite, but it’s also a dish that gets the tick of approval from Dr Fielder.

She told Good Food she buys at least six avocados from the supermarket each week because the fruit is laden with heart-healthy monounsaturated fat.

Avocados, which can also help keep cholesterol levels in check, are packed with 20 different vitamins and minerals.

These include vitamins K, C, B5, B6, E as well as folate, magnesium and potassium.

2. Buy dark rye bread

Dark rye bread is a good source of resistant starch - a fibre that's important for gut health and which may reduce the risk of colon cancer

Dark rye bread is a good source of resistant starch – a fibre that’s important for gut health and which may reduce the risk of colon cancer

Dr Fielder (pictured) has spoken about the five foods she recommends for health

Dr Fielder (pictured) has spoken about the five foods she recommends for health

When it comes to shopping for bread, choose those which are darker and denser, recommends Dr Fielder.

The Russian-born doctor said she likes to buy dark rye bread as this is a good source of resistant starch (a fibre that’s important for gut health and which may reduce the risk of colon cancer).

Her views are backed by a study published the American Journal of Clinical Nutrition that found eating rye bread (in comparison to wheat bread) helped control blood sugar.

Additionally, rye bread comes packed with magnesium, a mineral which helps regulate blood pressure.

3. Buy lean meat

While a premium cut of meat will cost you more, Dr Fielder said you only need to eat a small amount

While a premium cut of meat will cost you more, Dr Fielder said you only need to eat a small amount 

What else does Dr Fielder recommend?

* Eat lots of citrus

* Buy burghul and make tabbouleh

* Ditch lunchbox bars

* Eat lots of rolled oats

* Enjoy legumes 

* Buy nuts, not chips 

If your diet includes protein in the form of red meat, always ensure this is the leanest cut possible.

‘They cost more but you only need small amounts: you don’t need a 300-gram piece of meat on your plate,’ Dr Fielder said.

She applies the same rule when shopping for mince, revealing she opts to buy 500g of premium meat and use this in dishes such as Spaghetti Bolognese.

‘Many people don’t know how to create meals with more vegetables – adding them to pasta sauces is an easy way,’ she said.

4. Eat nut butter

Nut butters not only contain less sugar than other spreads, eating nuts is linked to less heart disease

These days shoppers can purchase nut butters in a variety of flavours

Nut butters (pictured left and right) not only contain less sugar than other spreads, eating nuts is linked to less heart disease

These days shoppers can purchase nut butters in a variety of flavours including almond, cashew, Brazil and macadamia.

The benefit to eating these sort of spreads is they not only contain far less sugar than other spreads, eating nuts is linked to reducing heart disease.

Nuts come packed with a range of ‘heart-healthy’ substances including unsaturated fats, Omega-3 fatty acids, fibre, Vitamin E and plant sterols (this is a substance that can help lower cholesterol). 

How can eating nuts help keep your heart healthy? 

* One way nuts may help your heart health is by lowering the low-density lipoprotein (LDL, or ‘bad’) cholesterol levels. LDL plays a major role in the development of plaque that builds up on the blood vessels. 

* Eating more nuts has also been linked to lower levels of inflammation linked to heart disease.

Source: Mayoclinic.org 

Kefir is a probiotic milk drink made by adding kefir grains to cow's or goat's milk

Kefir is a probiotic milk drink made by adding kefir grains to cow’s or goat’s milk 

5. Buy unflavoured yoghurt and kefir 

When shopping, Dr Fielder revealed she includes some dairy in the form of natural yoghurt and kefir, however, she said she steers clear of products containing too much sugar.

Yoghurt, particularly the natural variety, can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota (gut flora), reported Medical News Today.

Kefir also makes a regular appearance in Dr Fielder’s trolley. Kefir is a probiotic milk drink made by adding kefir grains to cow’s or goat’s milk.

These ‘grains’ are cultures of lactic acid bacteria and yeast – not to be confused with cereal grains. 

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