A big part of keeping healthy is making sure you eat well. 

We all know this can be tricky at the best of times so to help remove temptation and encourage a balanced diet, our Health and Wellness Team have pulled together this list of yummy foods to keep in your kitchen.

Canned Food:

• Canned tomatoes
• Canned fish – tuna, salmon, sardines
• Dried or canned beans - kidney beans, chickpeas, cannellini beans
• Dried or canned lentils
• Reduced salt vegetable soups
• Reduced salt chicken, beef, or vegetable broth
• Coconut milk 

Grains

• Brown rice
• Basmati rice
• Quinoa
• Cous cous or polenta
• Wholemeal pasta or noodles
• Rolled oats
• Wholegrain cereals – aim for no added sugar and high fibre
• Whole grain bread or wraps
• Whole grain rice cakes

Vinegars, Condiments and Oils

• Apple cider vinegar
• Balsamic vinegar
• Red or white wine vinegar
• Dijon Mustard
• Soy sauce/Tamari
• Fish sauce
• Extra virgin olive oil
• Coconut oil
• Avocado oil
• Nut and seed oils such as macadamia flaxseed and sesame
• Grass fed butter

For flavour

• Pepper
• Dried herbs; oregano, basil, thyme
• Spices: cinnamon, chilli powder, cumin, curry powder, turmeric, coriander, ginger
• Chilli
• Garlic
• Fresh ginger
• Onions
• Lemons and limes
• Vegemite

Nuts, seeds and fruit

• Nuts – almonds, brazil nuts, walnuts, cashews, hazelnuts
• Seeds – chia, sunflower seeds, pumpkin seeds
• Dried fruit – cranberries, goji berries, dates
• Natural peanut or almond butter
• Tahini

Fridge

• Vegetables - as many different colours as possible
• Fresh fruit
• Natural Greek yogurt
• Milk (choose low fat version)
• Cottage cheese
• Ricotta cheese
• Feta or goats cheese
• Eggs
• Tofu
• Olives
• Grass-fed butter
• Lean cuts of meat, skinless chicken and fish

Freezer

• Frozen vegetables
• Frozen berries

What to avoid:

• Items with trans fats - avoid anything with ‘partially hydrogenated’ in the ingredients list
• Foods with added sugar
• Packaged snack foods
• Salty snacks, soups, and sauces