Shopping for a great shape

Weight Matters

Your Great Shape Shopping List

 In this section, we provide you with some tips on what to put in your "great shape" shopping trolley. Here is a handy tip to start with - never go shopping on an empty stomach and always go prepared with a shopping list.

Choose foods wisely from the food groups:

  • Fruit and vegetables:

    • All fresh and frozen fruits and vegetables are good, so aim to pick up a wide variety of these goodies

    • Dried fruit is fine, but go easy on the amount you eat. Dried fruit is higher in energy (calories) than fresh fruit per gram. A small handful of dried fruit as a snack is fine

    • Choose juices made from 100% fruit with no added sugar. And just like dried fruit, go easy on the amount you drink, as it is fairly high in energy. To reduce the energy (calorie) content, go for unsweetened juices or try diluting your juice with half water before drinking

  • Milk and dairy

    • Choose low fat (or skim) milk and yogurt.eg. NESTLÉ SLIM Milk and NESTLÉ SLIM Dahi

    • Choose reduced fat cheeses with less than 25g fat per 100g and limit the amount of cheese you eat, as it has a higher fat content than milk and yogurt

    • Select low fat custard and a light

  • Breads, cereals, grains and legumes

    • Add variety and taste to your meals by varying the types of breads you eat. There are so many different types to choose from nowadays multi-grain, brown or whole wheat, pita, rye, soy,...the list is endless

    • Choose tasty breakfast cereals with high fibre content (ie 6g dietary fibre per serving or more) and a low fat content (ie 3g fat per 100g or less as per CODEX guidelines)

    • Add some grains like wheat, rice, oats, barley, maize (corn), rye, millet to your shopping list. They can easily be added to soups and stews, or used to make your own breakfast cereals and home-baked breads

    • Fill up the shopping trolley with a variety of legumes like split peas, lentils, chick peas, red kidney beans, and baked beans

  • Fats and oils

    • For your sandwiches, choose reduced fat, polyunsaturated or monounsaturated margarine spreads. Use only a small amount to spread on your bread and toast

    • Choose a monounsaturated oil (eg olive, canola,) or polyunsaturated oil (eg sunflower, soybean) for your cooking and use sparingly. Cooking oil sprays can help cut down the amount of fat you use in your cooking

    • Choose ‘low fat’ or ‘diet’ salad dressings, mayonnaise and sauces
  • Meat, fish, eggs and nuts

    • The key is to choose lean cuts of the meat like lean steak, trim beef mince, skinless chicken breast and turkey breast etc

    • Choose a variety of fresh, frozen or canned fish (eg tuna, salmon or sardines in spring water or a low fat sauce). Aim to eat at least two fish meals a week

    • Fresh or frozen seafood like prawns, crab, lobster, oysters and scallops,is delicious and low in fat – provided you don’t fry it in oil or smother it in a creamy sauce

    • Eggs are rich in protein and only the yolk of an egg contains fat – the white of an egg is fat free. Eating eggs while controlling your weight is fine, but if you are watching your fat intake, go easy on the number of egg yolks you eat each week or try to avoid yolk

    • Nuts are relativity high in fat and kilojoules, so don´t eat them too often. Eating a small handful of unsalted nuts occasionally is fine. Also, nuts like almonds, walnuts have good quality fats-(PUFA and MUFA) and should be a part of a balanced diet

With the wide variety of foods available in the supermarket today, it is easy to fill up your shopping cart. But to ensure that only the right kinds of food reach your home, you need to learn what’s good for you, and be aware of what you are buying.