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 


  • 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


  • 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


  • 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
Melissa Watson
Health and Wellness Coordinator / Accredited Exercise Physiologist

Melissa Watson is a Health and Wellness Coordinator for Sonic HealthPlus. Her days consist of developing and delivering tailored programs for onsite and corporate clients, conducting health assessments, running injury prevention courses and creating exercise and nutritional programs. Mel is an accredited Exercise Physiologist and having worked in the industry for more than eight years, has extensive experience in the field of health and wellness. Mel lives and breathes everything ‘health’, teaching exercise and Pilates classes, running marathons and always looking for new and exciting ways of spreading the ‘healthy living’ lifestyle.

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