An Australian nutritionist has revealed the health foods busy people should stock up on at the supermarket, and the foods she fills her trolley with all year round.
Rebecca Gawthorne, from Sydney, shared a vibrant video showcasing several grocery items she swears by – including bananas, porridge oat sachets, pre-made falafels, microwavable brown rice cups and pre-cooked vegetables.
‘Just because you are busy, that doesn’t mean you can’t eat healthily,’ the 32-year-old posted on Instagram.
‘There are many more quick healthy foods and brands – these are just a few to get you started.’
An Aussie nutritionist revealed the health foods busy people should stock up on at the supermarket, and the foods she fills her trolley with year round (Rebecca Gawthorne pictured)
Rebecca shared a vibrant video showcasing several grocery items she swears by (pictured), and said being busy doesn’t have to mean being unhealthy (her trolley pictured)
Rebecca said there are some grocery staples you need to get your hands on if you’re busy like pre-made sachets of porridge and popcorn to snack on (pictured)
When she is running short on time, Rebecca buys quick oat sachets with added seeds, pre-peeled and cooked vegetables such as beetroot, pre-made falafels, fresh fruit and on-the-go meals and snacks like tuna and beans.
She also loads up on pre-chopped and seasoned vegetables, vegetable soup, tinned beans like chickpeas for snacking, single serve pre-made dips like hummus, frozen vegetables and microwavable cups of brown rice.
Finally, Rebecca buys pre-made packaged salads, packaged snacks like popcorn, tinned vegetables like peeled tomatoes, frozen and chopped mixed veggies and soaked lentils that are ready to use and eat.
Buying these foods should mean you always have some healthy foods to help put together a nutritious meal or snack.
Things like frozen vegetables and ready-made soups are also a good idea if you don’t have time to make a nutritious dinner in the evenings (pictured)
Rebecca said there are some things she always keeps in stock in her kitchen, including ready-made single serves of hummus and pre-made falafels (pictured)
The nutritionist previously explained how it’s far easier to eat healthily when both your fridge and pantry are well-organised, as you know what you have to make delicious meals and you aren’t as tempted to order takeaway or unhealthy food.
Rebecca said there are a few things she always makes sure she has in stock in her kitchen cupboards, including tins of legumes and beans such as kidney beans, chickpeas, black and baked beans.
Rebecca also said having things like tinned salmon, sardines and tuna mean she can always whip up a quick salad if she’s in a rush and needs something healthy.
‘I keep a lot of nuts and seeds, including cashews, walnuts, almonds, pine nuts, hemp seeds, chia seeds and flaxseeds,’ Rebecca said.
Rebecca also said having things like tinned salmon, sardines and tuna mean she can always whip up a quick salad if she’s in a rush and needs something healthy (pictured)
Inside a dietitian’s shopping trolley
• Tinned legumes (beans, chickpeas)
• Frozen veggies
• Nuts and seeds
• Tinned fish
• Plain rolled oats and cereal
• Wholegrain bread and crackers
• Tomato pasta sauce
• Baby spinach
• Greek yoghurt
• Peanut butter
• Extra virgin olive oil
Source: Rebecca Gawthorne
‘I keep a lot of nuts and seeds, including cashews, walnuts, almonds, pine nuts, hemp seeds, chia seeds and flaxseeds,’ Rebecca (pictured) said
She also has plenty of wholegrains in the form of oats, wholemeal pasta, brown rice, psyllium, quinoa and cereals such as muesli or Weetbix.
‘I keep cooking and flavour stuff like extra Virgin olive oil, spices, dried herbs, tomato paste, tinned tomatoes, sauces, mustard, pickles, sushi paper and rice paper,’ Rebecca said.
For snacks, she has dried fruits, plant-based protein powders, nut butters and soy milk for her smoothies.
‘Finally, my staples include potatoes, sweet potatoes, onions and garlic,’ she said.
In order to portion a meal or snack plate successfully, Rebecca said your plate should be half-filled with a mixture of different coloured vegetables packed with vitamins and minerals.
The other half should be split evenly between ‘slow-burning’ carbs like rice, pasta or potato, and protein like meat, fish, eggs or beans.
Carbs should be roughly the size of your clenched fist while protein should match the size of your palm.
The meal should be seasoned with one or two tablespoons of healthy fats like cheese, avocado, nuts or seeds.
‘With this type of portion plate, I still recommend listening to your hunger and fullness levels while you’re eating,’ Rebecca said.
‘It’s just a great place to start.’