The nutritionist's grocery bag

body+soul nutritionist Lisa Guy shares her weekly shop to give us healthy eating must-haves and ideas.

A great insight into healthy eating habits lies in the nutritionist's own kitchen. So what do I buy - and why? Let's rummage through those shopping bags ... Firstly, the basic staples I buy each week are fresh fruits and vegetables. I try to buy a variety of colours and types, including fresh herbs, garlic and ginger. I buy a mix of raw and unsalted nuts and seeds, such as almonds, walnuts, pumpkin and sunflower seeds, and dried legumes such as lentils and chickpeas.

I include a variety of wholegrains (oats, brown rice and quinoa), and grainy bread, along with fresh fish, tofu, eggs, low-fat yoghurt, cheese and usually two types of milk: A2 cow's and almond or rice milk. There are also some other highly nutritious ingredients I always stock in my kitchen. These foods add a nutritional boost to my family's meals and are perfect for sneaking extra goodness into my little girl's diet.

Seaweed

This superfood is not only extremely nutritious - being rich in protein, omega-3 fats, zinc, iron, selenium and iodine - it also contains potent health-promoting compounds. Seaweed helps strengthen the immune system, and has anti-cancerous and anti-ageing properties. I like to add small strips to soups, salads and stir-fries. My little girl loves eating nori rolls.

Flaxseed oil

This is one of the richest plant sources of omega-3 fats, which are important for cardiovascular health, lowering cholesterol and for children's brain development. I like to drizzle flaxseed oil on toast as an alternative to butter, or use it to make hummus and salad dressings, or to give smoothies an omega-3 boost. But don't cook with it, and keep it in the fridge.

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Tahini

Rich in protein, calcium and healthy fats, tahini (a paste made from ground sesame seeds) is an essential in my kitchen. I use it to make hummus and salad dressings, and as a spread for toast and crackers. I like to add a spoonful to muffin and cookie mixtures to give them an extra nutritional punch.

Yoghurt

This is not only a rich source of protein, it's also considered a probiotic food, which means it contains beneficial bacteria that help promote a healthy balance of bowel flora, essential for good digestion and strong immune function. Choose a yoghurt without added sugars or artificial sweeteners. I use yoghurt to make healthy mayonnaise and salad dressings, mix it through Bircher muesli and smoothies, or have it on its own as a nutritious snack (yoghurt and fruit ice blocks are great for kids).

Berries

The red and purple colour of berries indicates the presence of potent antioxidants that help fight free-radical damage in the body, protecting against chronic disease and premature ageing. Berries are also rich in vitamin C, strengthening the immune system. I add berries to breakfast cereals and smoothies, and blueberry pancakes and muffins are favourites in our house.

Quinoa

This gluten-free seed is one of the most nutritious grains around, containing more protein than any other. Quinoa is a good source of fibre and vitamins B and E, as well as calcium, iron and magnesium. I use this versatile grain in soups, stir-fries, salads and frittatas.

Green leafy vegies

One of the best things you can do for your health is to include plenty of green leafy vegetables in your diet. Rich in important vitamins, minerals and health-promoting antioxidants, these nutritional powerhouses are high in B vitamins (including folate), along with iron and calcium. I use a variety of green leafy vegetables in salads, on sandwiches, in juices, or simply steamed or stir-fried. My family loves baby spinach through scrambled eggs and frittatas.

Hummus

This highly nutritious dip, made from chickpeas and tahini, is a perfect protein-rich snack with rice crackers or vegie sticks, or spread on toast or as a salad topping. Hummus is so quick and easy to whip up, and it's an excellent source of protein, fibre, iron and B vitamins.

Unpasteurised miso

Made from fermented soybean paste, miso contains beneficial bacteria helpful for improving digestion and strengthening the immune system. It's a rich source of protein, fibre and B vitamins. I use a spoonful of miso to add flavour to soups, stir-fries and sauces. My daughter likes mashed potato with a little miso added.

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