Inside the Grocery Basket of a Dietitian

There is something so appealing about knowing what other people have stocked in their baskets for when hunger strikes.

Our resident dietitian Georgia from GH Nutrition says that grocery shopping doesn’t have to be a long drawn out chore.  Instead, keep it simple by focusing on versatile staples and fresh, seasonal ingredients.

Once you know what the healthier choices are, grocery shopping can actually be an easier and cheaper experience.  Remember, it is all about making things easier for yourself and not harder. 

Read below her tips on how to fill your basket and take a sneak peek into what you can always find in her pantry and fridge.

1.Plan your meals and snacks for the week.  This way, you only buy what you need and will also help you cut back on food wastage.  

2.Now that you know what you will be eating most days, write a list and stick to it.  Say hello to savings!  We often waste a lot of money on food that is packaged and marketed well.  Head to the Fyshwick Markets on the weekend when the environment is alive and stock up for the week.   

3.Don’t shop when you are hungry – as you will be more tempted by foods off your shopping list.

4.Stick to purchasing foods from the five food groups: fruit, vegetables and legumes, grains (mostly wholegrain), protein and dairy.

My regular go-to’s:

Pantry
Grains: rolled oats, brown rice, pasta, quinoa
A jar of peanut butter
Extra virgin olive oil
Wholemeal flour for baking
Spices such as cinnamon, curry powder, Moroccan seasoning, cumin, dried chilli flakes – perfect for roasting veggies in
Honey and maple syrup
Jar of chickpeas and tomatoes
Homemade muesli

Fridge
Greek yoghurt (Barambah from Wiffens is my go-to)
Almond milk for my coffees and full cream Canberra Milk for everything else
Free-range eggs
Greens: spinach, rocket, bok choy, zucchini, sprouts
Lemon
Berries – strawberries, blueberries, blackberries
Watermelon
Red apple
Homemade hummus
Colourful seasonal veggies: carrots, capsicum, corn, mushrooms, cauliflower
Jar of fermented veggies to put on salads or sandwiches – amazing for gut health
Sourdough: usually stored in the freezer
My chocolate hazelnut or salted caramel bliss balls – always on hand for dessert

Fruit bowl:
Seasonal fruit: mangoes, pears, citrus fruits
Avocadoes
Chilli, garlic and ginger

Georgia Houston is the Fyshwick Markets resident dietitian who believes in simple, practical ways to eating well and living healthy.  She can be reached at ghnutrition.com.au

  • WHAT’S IN SEASON | APPLES: New season Gala’s and Ginger Golds. BERRIES: Strawberries scarce due to heat. Raspberries and blueberries good value. Blackberries available. Organic blueberries. CHERRIES: Last weeks. Fantastic flavour this week. CITRUS: Lemons still scarce should ease soon. Peak season for Valencias as peak of Summer means greener skin on Valencias. FIGS: Peak season for figs, great value and eating. GRAPES: Great range of grapes. Try Sapphire grapes. Thompson Seedless great eating. LYCHEES: Aussie lychees still in season, smaller fruit only. MANGOES: Ending soon. KP’s ended. Honey Gold’s and Calypso available. MELONS: Rockmelons very good. POMEGRANATES: Imported pomegranates only. STONE FRUIT: Great range of plums including Queen Garnett plums. Nectarines still good. ASPARAGUS: Last weeks price affected by diminishing supply. AVOCADOES: Hass, Shepherds and Reid’s all in season. BEANS: Particularly scarce with flowers being burned off a few weeks ago as a result of heat. CELERIAC: Beautiful firm and large celeriac. GREEN VEG: All affected by the heat. POTATOES & PUMPKIN: Sweet potatoes great choice for this time of year. White, purple and orange. TOMATOES: All good. Saucing tomatoes available. Great cherry tomatoes. FLOWERS: Foliage is great at this time of year. Ginger Flowers and Monsterio leaves our pick for look and lasting.