Eat like a dietitian: Expert offers a look inside her shopping trolley and the go-to staples she always buys to cook a week’s worth of meals
- An Australian dietitian has offered a look inside her shopping trolley
- Rebecca Gawthorne, from Sydney, revealed go-to staples she buys every week
- Her latest shop included fresh salmon, tinned beans, eggs, bread and vegetables
- The 32-year-old mother said her latest grocery covers a week’s worth of meals
A dietitian has offered a look inside her shopping trolley and the go-to staples she buys every week to ensure she stays healthy all year round.
Rebecca Gawthorne, from Sydney, shared a vibrant picture showing 26 grocery items – including fresh salmon, tinned beans and chickpeas, eggs, wholegrain bread, Greek yoghurt, peanut butter and plain rolled oats.
Other staples include tins of tuna, cereal, extra virgin olive oil, walnuts, frozen vegetables, canned diced Italian tomatoes, pasta sauce and baby spinach.
The 32-year-old mother said her latest grocery covers a week’s worth of meals – including salads, smoothies, porridge, pasta, baked dinners and stir fries.
A dietitian has offered a look inside her shopping trolley and the go-to staples she buys every week to ensure she stays healthy all year round
Rebecca Gawthorne, from Sydney, said her grocery covers a week’s worth of meals – including salads, smoothies, porridge, pasta, baked dinners and stir fries
Inside a dietitian’s shopping trolley
• Tinned legumes (beans, chickpeas)
• Frozen veggies
• Nuts and seeds
• Tinned fish
• Plain rolled oats and cereal
• Wholegrain bread and crackers
• Tomato pasta sauce
• Baby spinach
• Greek yoghurt
• Peanut butter
• Extra virgin olive oil
‘This is my actual shop and there were a few things I already had at home that I didn’t need to buy but I would class them as staples in our house,’ she wrote on Instagram.
‘These include plant milks, brown rice and pasta, dried fruit, spices and herbs (many which we grow now).’
Rebecca said she typically buys all her fresh fruits and vegetables elsewhere before she grabs all her staples at the supermarket.
She also noted she eats ‘treat foods’ but she only buys them ‘ocassionally’.
In November, the nutritionist explained how it’s far easier to eat healthily when both your fridge and pantry are well-organised, as you know what you have to make delicious meals and you aren’t as tempted to order takeaway or unhealthy food.
She said there are a few things she always makes sure she has in stock in her kitchen cupboards, including tins of legumes and beans such as kidney beans, chickpeas, black and baked beans.
Rebecca also said having things like tinned salmon, sardines and tuna mean she can always whip up a quick salad if she’s in a rush and needs something healthy.
‘I keep a lot of nuts and seeds, including cashews, walnuts, almonds, pine nuts, hemp seeds, chia seeds and flaxseeds,’ Rebecca said.
She also has plenty of wholegrains in the form of oats, wholemeal pasta, brown rice, psyllium, quinoa and cereals such as muesli or Weetbix.
‘I keep cooking and flavour stuff like extra Virgin olive oil, spices, dried herbs, tomato paste, tinned tomatoes, sauces, mustard, pickles, sushi paper and rice paper,’ Rebecca said.
For snacks, she has dried fruits, plant-based protein powders, nut butters and soy milk for her smoothies.
‘Finally, my staples include potatoes, sweet potatoes, onions and garlic,’ she said.
Rebecca also said having things like tinned salmon, sardines and tuna mean she can always whip up a quick salad if she’s in a rush and needs something healthy
Rebecca’s perfectly portioned plate: Half-filled with vegetables with the remainder split between palm-sized pieces of protein and fist-sized piles of carbs
Rebecca previously shared how you should perfectly portion your plate.
She said plates should be half-filled with a mixture of different coloured vegetables packed with vitamins and minerals which form the basis of a well-balanced, nutritious diet.
She said the other half should be split evenly between ‘slow-burning’ carbs like rice, pasta or potato, and protein like meat, fish, eggs or beans.
Carbs should be roughly the size of your clenched fist while protein should match the size of your palm.
The meal should be seasoned with one or two tablespoons of healthy fats like cheese, avocado, nuts or seeds.
‘With this type of portion plate, I still recommend listening to your hunger and fullness levels while you’re eating,’ Rebecca said.
‘It’s just a great place to start.’
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