There’s no better way of improving your diet than by introducing more home-cooked and healthy meals, so the food shop is the first area you should adjust if you’re aiming to eat better. Research has shown that the average shopper spends under 30 minutes on a food shop, filling their trolley with 61 items – this amount of time isn’t nearly enough in order to read the nutritional information that’s required in order to make healthier choices.
Make a list
Creating a shopping list in advance will stop impulse purchases and will also help you plan healthy meals for during the week. You should fill your trolley with around 90 percent healthy basics, such as plenty of fruit and vegetables, lean protein, whole grains, eggs and low fat dairy products. The remaining 10 percent can be sweet or savoury snacks.
Opt for healthy choices
We all do it – you buy the same things week in, week out, so you work on auto-pilot. But reading the labels of foods can be really beneficial when it comes to making healthier choices. You should take into account the calorie content, fats, fibre and sugar at the very least, so that you limit the negative elements that creep into your diet.
Buy more fresh produce
Opting for brightly coloured fruit and vegetables will automatically boost your intake of vitamins and minerals, helping you to reach your five a day quota. Fruit and vegetables make great snacks too, without loading your diet with too much sugar or fat.
Stock up on healthy dairy
You should aim for three portions of low fat dairy each day in order to get your dose of calcium. Yoghurt and cheese are both great options, as well as milk, which include your dose of vitamin D as well.
Include lean protein
Meat should be used as a side dish, so save money as well as fat and calories by choosing smaller portions of lean protein, such as chicken or turkey. Fish is also a good choice for adding your dose of omega-3 fatty acids to your diet.
Starch isn’t a bad thing
Surprisingly, around a third of your diet should be starch, which you can include through foods such as bread, cereals or pasta. If you choose those with whole grains, it will be healthier for you and your family.
Make healthier choices with your groceries
Tinned goods such as beans and lentils, or dried peas, are great sources of protein and fibre, as well as being low in fat – opt for the low or no added salt options to make them even better for your family.
Frozen foods
Both cost effective and a healthy option, frozen foods are often neglected. Frozen fruit and vegetables are picked at the peak nutrient state, so you’re getting produce at its best and most health-boosting.
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