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#59 - TIME TO GO SHOPPING!

  • I spend a fair amount of my day talking to patients about food and diet because I believe it is one of the most important things we do each day...EAT.
  • So then I thought of putting a Shopping List together to help navigate those tricky supermarket aisles. Here is a starter list of what I believe should make it into your trolley...
  • ANIMAL PROTEIN:
    • -
      pasture fed meat
    • -
      conform to unreasonable demands
    • -
      tinned, frozen or fresh fish (preferably from reputable, clean waters)
    • -
      free range chickens
    • -
      whey powder

    • NON-ANIMAL PROTEIN:
    • -
      nuts and seeds (preferably raw or dry roasted)
    • -
      organic tofu, tempeh
    • -
      legumes
    • -
      brown rice protein powder
    • -
      hummus

    • FATS:
    • -
      organic butter
    • -
      organic coconut oil
    • -
      virgin olive oil
    • -
      nut and seed spreads

    • DAIRY:
    • -
      good quality cheese
    • -
      ricotta, cottage cheese
    • -
      organic cows milk
    • -
      greek/unsweetened yoghurt

    • FRUIT:
    • -
      everything but especially berries, limes, lemons

    • VEGETABLES:
    • -
      everything, esp green leafy veggies (avoid white potato and any vegetable you have trouble digesting eg corn)

    • TEA:
    • -
      herbal, dandelion, organic, low caffeine tea, green tea

    • GRAINS:
    • -
      preferably anything gluten free eg amaranth, sago, quinoa, brown rice, wild rice, rye sourdough
    • -
      oats

    • HERBS & SPICES:
    • -
      Himalayan pink salt
    • -
      iodised sea salt
    • -
      pepper
    • -
      cinnamon, ginger, turmeric
    • -
      fresh or dried herbs

    • SNACKS:
    • -
      dark chocolate
    • -
      popcorn (if you can digest corn)
    • -
      unsweetened carob buds
    • -
      dried dates and figs (in moderation)
    • -
      baked goods using organic butter, gluten free flour, stevia or xylitol to sweeten.
    • -
      healthy dips like hummus and beetroot dip
    • DRINKS:
    • -
      sparkling mineral water (unflavoured/unsweetened)
    • -
      pomegranate juice

    • CONDIMENTS:
    • -
      mustard (preferably no/low sugar)
    • -
      apple cider vinegar
    • -
      tamari
    • Download Shopping List as a PDF
    • Hope this helps narrow down the field of ever-expanding food items on offer at the supermarket (and I use the term 'food' loosely). Don't forget to check out our recipes section to whip up something yummy at home...
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