Web Content Viewer (JSR 286) - Healthy Weight


Man pushing trolley with healthy foods and using his phone to read his shopping listSupermarkets are full of tempting unhealthy foods that are easy to throw in the shopping trolley, especially if you are hungry or have hungry kids with you. If you want to do a healthy shop, don’t go on an empty stomach and have a list prepared that you can stick to.

Lots of foods and drinks are labelled low-fat or low sugar, diet this or lite that. But much of this labelling is advertising hype. You need to look more closely at the food labels to see what these foods actually contain.

Foods to put in your shopping trolley include:

  • Reduced fat milk, yoghurt and cheese
  • Lean cuts of meat and poultry, fish, eggs and tofu
  • Wholegrain bread and cereals, brown rice and other wholegrain products
  • Plenty of fresh, seasonal fruit and veg and frozen vegetables
  • Legumes/beans
  • Nuts and  seeds
  • Healthy oils (polyunsaturated or monounsaturated), such as sunflower and olive oil, and spreads (margarine).

Foods and drinks to limit include:

  • Processed meats such as sausages, bacon, ham and salami – these contain a lot of salt and saturated fat
  • High-kilojoule foods such as cakes, biscuits, chocolate, pastries and pies – these can contain lots of saturated fat and/or added sugar
  • Snack foods such as potato chips and salty biscuits
  • Many prepared dressings and sauces – these are high in salt
  • Sweetened drinks such as soft drinks, energy drinks, sports drinks, fruit juice drinks, waters with added vitamins and cordials.

To help with your healthy shopping you might like to view the healthy pantry list and healthy cooking tips. 


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