1. What to put in your shopping trolley (the foods to maximise)
Try to vary your foods each week so you don’t eat the same foods week in, week out.
It is advisable to go to the supermarket with a list already written out so you don’t get
swayed into buying non-essentials or even be tempted into buying sweets, biscuits,
cakes and all of the ‘empty calorie’ foods. Also, don’t go to the supermarket if you are
hungry as you will probably end up buying lots of items you don’t really need.
Next time you visit the supermarket, take this page with you…
Natural
Any and all fruits sweeteners
and vegetables (such as
(preferably honey or
organic) organic maple Whole free-
syrup) range eggs
Whole unrefined
grains (such as
brown or Green Tea
basmati rice)
Legumes (lentils,
peas, beans),
100% wholegrain
bread & high- Onions, leeks,
fibre cereals, shallots &
Quinoa garlic
Lean
white/red
meats Coconut
milk
Wild oily fish
(such as
salmon,
mackerel &
Low-fat
tuna) Extra-virgin Natural or
olive oil or Greek
coconut oil yogurt
Raw nuts
and seeds Dark,
bittersweet
Tubers chocolate (over
(sweet/whole 70% cocoa
potatoes) Organic nut content)
Spices butters
(turmeric, (almond,
oregano, cashew,
thyme, peanut)
rosemary,
ginger, sage)