Healthy eating should be easy and accessible to everyone. Get your grocery shopping list ready: here are the nib dietitians' top 5 choices from each of the Australian Guide to Healthy Eating food groups.
Vegetables and legumes/beans
- Green leafy vegetables (kale, broccoli, spinach): packed with vitamins and minerals, folic acid, antioxidants, vitamin C, fibre and anti-cancer compounds beta-carotene and lutein.
- Carrot: packed with vitamin A (good for your eyes and cells). Eat cooked or raw as an excellent snack.
- Capsicum: loaded with vitamin C (more than oranges). Like carrot, eat cooked or raw as an excellent snack.
- Mushrooms: packed with B vitamins 1, 2, 3 & 5 (essential for energy, the nervous system and the health of your brain, heart, cells, skin and gut). Eat cooked or raw.
- Potato (sweet, white, purple): is a good source of unrefined carbohydrate and great source of vitamin B6, C and potassium.
- Berries (blueberry, strawberry, blackberry, mulberry): full of antioxidants and vitamin C.
- Apples: full of fibre and vitamin C and readily available year round.
- Kiwifruit: very fibre rich and high in vitamin C.
- Bananas: high in potassium and low in sodium (good for your heart), energy dense and nutritious.
- Grapes (red): the skin in red grapes contains resveratrol which is a powerful antioxidant.
Grains and cereals
- Wholegrain bread: provides you with nutrients including protein, fibre, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).
- Oats (porridge or included in any mixed foods which aren’t high in added sugar – check the label): contain a specific type of fibre known as beta-glucan which can lower cholesterol.
- Wholegrain rice and pasta: high in B vitamins, iron and fibre and keep you feeling fuller longer (takes a little longer to cook but is delicious).
- Quinoa (said as 'KEEN-wah'): high in protein, gluten free, full of minerals such as magnesium, potassium, zinc and iron. Rinse with water before and after cooking and add to salads or casseroles, use it as a cooked cereal or instead of rice.
- Buckwheat: contains minerals, flavonoids and fibre. Can also be used instead of rice, as cooked cereal and in casseroles or pancakes.
Interested in a health coach?
The COACH Program® is a confidential free health coaching service delivered over the phone by nib’s Accredited Practicing Dietitians to help those at risk of, or with, Coronary Heart Disease. Based on a self-management model, it’s all about helping you to take better care of yourself. Please phone 1800 339 219 or email [email protected] for more information.