An Australian nutritionist has revealed which health foods busy people should stock up on at the grocery store, and what foods she uses to fill her cart all year round.
Rebecca Gawthorne, from Sydney, shared a vibrant atmosphere video with several groceries she swears by – including bananas, oatmeal sachets, ready-to-eat falafels, microwave-ready brown rice cups, and pre-cooked vegetables.
“Just because you’re busy doesn’t mean you can’t eat healthy,” the 32-year-old posted on Instagram.
“There are many more fast, healthy foods and brands – these are just a few to get you started.”
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An Australian nutritionist revealed the healthy foods that busy people should stock up on at the supermarket, and the foods she uses to fill her cart all year round (Rebecca Gawthorne in the photo)
Rebecca shared a vivid video of several grocery items that she swears by (pictured), saying being busy doesn’t mean she’s unhealthy (her trolley in the photo)
Rebecca said there are some groceries you need when you are busy, such as ready-made bags of porridge and popcorn to snack on (photo)
When she’s short on time, Rebecca buys quick oat bags with added seeds, pre-peeled and cooked vegetables like beetroot, ready-to-eat falafels, fresh fruit and on-the-go meals, and snacks like tuna and beans.
She also eats pre-sliced and seasoned vegetables, vegetable soup, canned beans like chickpeas as a snack, ready-to-eat dips like hummus, frozen vegetables, and microwaved cups of brown rice.
Finally, Rebecca buys pre-made packaged salads, packaged snacks such as popcorn, canned vegetables such as peeled tomatoes, frozen and chopped mixed vegetables, and soaked lentils that are ready to use and eat.
When buying these foods, you should always have some healthy foods to put together a nutritious meal or snack.
Things like frozen vegetables and ready-to-eat soups are also a good idea if you don’t have time to prepare a nutritious dinner in the evening (photo)
Rebecca said there are a number of things she always keeps stocked in her kitchen, including ready-to-eat single servings of hummus and ready-to-eat falafels (pictured)
The nutritionist previously explained that it’s much easier to eat healthy when your fridge and pantry are well organized, because you know what to make to prepare delicious meals and are less likely to order take-out or unhealthy food.
Rebecca said there are a few things she always has in stock in her kitchen cabinets, including cans of legumes and beans like kidney beans, chickpeas, black beans, and baked beans.
Rebecca also said that with things like canned salmon, sardines, and tuna, she can always prepare a quick salad when she’s in a hurry and needs something healthy.
“I keep a lot of nuts and seeds, including cashews, walnuts, almonds, pine nuts, hemp seeds, chia seeds, and flax seeds,” Rebecca said.
Rebecca also said that with things like canned salmon, sardines, and tuna, she can always make a quick salad when she’s in a hurry and needs something healthy (photo)
In a dietitian’s shopping cart
• Canned legumes (beans, chickpeas)
• Frozen vegetables
• Nuts and seeds
• Canned fish
• Regular oat flakes and breakfast cereals
• Wholemeal bread and crackers
• Tomato sauce
• Baby spinach
• Greek yoghurt
• Peanut butter
• Extra virgin olive oil
Source: Rebecca Gawthorne
‘I keep a lot of nuts and seeds, including cashews, walnuts, almonds, pine nuts, hemp seeds, chia seeds and flax seeds,’ said Rebecca (photo)
She also has many whole grains in the form of oats, whole wheat pasta, brown rice, psyllium, quinoa, and grains like muesli or Weetbix.
“I keep cooking and flavoring things like extra virgin olive oil, spices, dried herbs, tomato paste, canned tomatoes, sauces, mustard, pickles, sushi paper, and rice paper,” Rebecca said.
For snacks, she has dried fruit, vegetable protein powders, nut butters, and soy milk for her smoothies.
“After all, my main ingredients are potatoes, sweet potatoes, onions, and garlic,” she said.
To successfully portion a meal or snack plate, Rebecca said your plate should be half full with a mixture of different colors of vegetables packed with vitamins and minerals.
The other half should be evenly distributed between “slow-burning” carbohydrates such as rice, pasta or potato, and proteins such as meat, fish, eggs or beans.
Carbohydrates should be about the size of your clenched fist, while proteins correspond to the size of your palm.
The meal should be seasoned with one or two tablespoons of healthy fats such as cheese, avocado, nuts or seeds.
“With this type of serving plate, I still recommend listening to your hunger and fullness levels while you eat,” Rebecca said.
“It’s just a great place to start.”