As we all now know, appropriate fuelling and refuelling is vital for our health, so it stands to reason that what goes onto an athletes weekly shopping list will play a big part in our day to day health and wellbeing.
So, what foods should we be eating?
As a Dietitian who has worked with and seen great results for almost every possible body type, age of person, health condition and general activity background, I’ve definitely found some common traits when it comes to what we should be eating.
So, in no particular order here are my Top 10 Items That Should Be on Everyones Weekly Shopping List:
Avocado’s are full of healthy monounsaturated fats which are great for your heart health, with that in mind they are definitely a great option for your athlete shopping list.
2. Oily Fish or Flaxseed Meal if Vegan or Vegetarian
Oily Fish (Tuna, Salmon, Sardines) is a fantastic source of Omega 3 fatty acids which are great anti-inflammatories, so can assist with recovery. Also, they are great for your heart and mental health.
Oats are a great source of low Gi carbohydrates that will give you long lasting energy – perfect for a long day of activity, training or competition.
Legumes contain plenty of fibre and prebiotics which are great for your gut health. If you are vegetarian or vegan, they also provide a good amount of protein, just remember to pair them with a whole grain so that you are getting sufficient quantities of all amino acids.
All berries (mix it up and try different varieties where possible) are a good source of anti-oxidants like Vitamin C, which is great for your immune health and the absorption of iron.
6. Green Leafy Vegetables
Leafy green vegetables like spinach, kale, broccoli, cabbage and bok choy, are packed with vitamins, minerals and fibre. They are particularly high in Vitamin K, a fat soluble vitamin which helps regulate blood clotting, protects bones from osteoporosis and are also another great anti-inflammatory.
7. At Least 3 Different Colours of Vegetables
Red vegetables (tomatoes, red capsicum, beetroot) are high in lycopene which is an important antioxidant in heart health and helping to fight infections.
Orange vegetables (carrot, pumpkin, sweet potato) are high in Vitamin A which supports our eyesight and regulates our immune system.
Purple vegetables (eggplant, purple carrots, purple cabbage) are rich in anthocyanin which are good for mental health and lowering inflammation.
8. Greek Yoghurt
Greek yoghurt contains a fantastic source of protein to aid recovery, calcium to support bone health and probiotics to support gut health. Remember to look at the sugar level and aim for less than 15g sugar / 100g.
9. Quinoa, Brown or Basmati Rice
Wholegrains like quinoa and brown rice are a terrific source of Low Gi carbohydrates and B Vitamins, giving you long lasting energy to help you train at your best. Additionally, they are great sources of fibre (great for your gut health and blood sugar), iron (oxygen transportation), zinc (immune health) and magnesium (reducing muscle cramps).
Whole eggs (don’t remove the yolks!) are among the most nutritious foods you can have, providing a little bit of almost every nutrient. Eggs are also a great source of protein to aid recovery and muscle growth.
There are plenty more items that could be added to this weekly shopping list, but no matter your background, if you’re at least making sure to include these 10 items on your weekly shopping list, you’re off to a good start!
If you found this article about what to put on your weekly shopping list interesting and would like to look further into your nutrition plan and personalised strategy for getting the most out of your diet, please contact Atlanta Miall, Dietitian at Precision Physio and Sports Dietitian at Precision Athletica.
How Do I Book An Appointment with Precision Physio for Help?
We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call any of these numbers to schedule a session:
- Customer Support Centre: 02 8607 4000
- Precision Physio Concord: 02 9736 3950
- Precision Physio St Marys: 02 9623 2220
Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help! Online consultations would be especially effective for Nutrition and Diet based session.
To learn more about online consultations, please call us on any of the numbers listed above.