TOP 20 Best Food Choices

1. WATER THE AVERAGE HUMAN BODY IS 57-60% WATER.

Thirst is not a good indicator of hydration. Don’t wait until you are thirsty to drink. Carry a water bottle with

you and aim for 2-3litres of pure water per day. Soft drinks and juices do not count towards this.

2. LEAFY GREEN VEGETABLES EAT YOUR GREENS.

Greens such as broccoli, spinach, kale. Vitamin A, Vitamin C, Iron, potassium and folate are all found in leafy

greens. Aim for 2-3 cups of cooked green and coloured vegetables each day.

3. CHICKEN GREAT SOURCE OF PROTEIN.

A Budget friendly way to get your protein in. Choose breasts and tenderloins. Try baking, poaching, roasting or

grilling. Avoid frying, deep frying and battered options.

4. BLUEBERRIES

Frozen or fresh blueberries are low calorie and high in vitamins and minerals. Containing high amounts of

vitamin C, K and manganese these are a great addition to any diet. Try them with oats or on yoghurt.

5. LEAN BEEF

Great source of protein and many vitamins. Beef steak, diced beef and roasts are best choices, avoid sausages

and beef patties and pre-packaged beef burgers. Avoid deli meats, salami, prepackaged ham and chicken.

6. SWEET POTATOES

Great source of many vitamins and minerals including vitamins A, C and b6. Around 20% carbohydrate they

can be used in almost any dish. Cook from raw, avoid pre-packaged sweet potato fries with loads of additives.

Instead, try making your own and oven roast them instead of deep frying.

7. NUTS PORTABLE NUTRITIOUS SNACKS.

Watch portion sizes and always buy raw or dry roasted. Avoid nuts roasted with oil and salt. You can add them

to salads and stir fries or eat them on their own. Top choices are Almonds, Brazil nuts, pistachios and cashews.

8. EGGS VERSATILE, BUDGET FRIENDLY AND PACKED WITH NUTRITION.

Whole eggs are good sources of protein and healthy fats. Avoid consuming raw eggs. Boiled eggs make for a

portable snack on the go. Great for breakfast or as a snack, omelettes with veggies are easy and

quick to prepare.

9. CITRUS FRUITS

High in vitamin C! Oranges, Mandarins, grapefruits, lemons and limes.

10. STARCHY VEGETABLES

Corn, peas, parsnips, potatoes, pumpkin and sweet potatoes are all great sources of healthy carbohydrates and

high in bre to keep you full and are packed with essential vitamins and minerals. These can be baked,

mashed, roasted, barbecued and more. For budget friendly options, frozen peas and corn are just as good as

fresh.

11. PEANUT BUTTER.

Delicious, versatile and budget friendly, peanut butter can be used in sauces and marinades,

in oats, on a piece of wholemeal toast for breakfast, on vegetable sticks or straight o the spoon. High in

mono-unsaturated fats and full of vitamin E, potassium and some protein, peanut butter is great for everybody. Only

buy natural peanut butter, avoid “light” varieties as they are loaded with sugar to compensate for being lower fat.

Choose brands that contain only peanuts or peanuts and salt. Look out for varieties blended with other nuts and seeds

for extra nutrition. Mayvers make a great range of blended nut and seed butters.

12. OLIVE OIL FAT DOESN’T MAKE YOU FAT.

Extra Virgin olive oil is your best choice, it’s processed without

chemicals or additives and is pure olive oil. High in antioxidants as well as vitamin E and K, Olive oil is a great oil to

include in your diet. Suitable for marinating and salad dressings and cooking. It should replace cheaper seed oils and

vegetable oils such as canola.

13. COCONUT OIL AMAZINGLY VERSATILE, GREAT TASTING AND HIGH IN MCT’S

Even though coconut oil is high in fat, it is the good kind. The healthy fats found in coconut oil are mostly MCTs or Medium Chain Triglycerides. Coconut oil can help you burn more fat and keep you full and satisfied between meals. Unrefined

sources are best. Suitable for cooking, roasting, marinating and as a salad dressing, coconut oil can also be added to

smoothies and shakes and even blended into coffee for bulletproof coffee.

14. AVOCADO

 Containing over 20differentt vitamins and minerals, avocados are also high in unsaturated fats and

contain zero cholesterol. Avocados are a great source of healthy mono-unsaturated fat and avocado oil is great for

cooking with. Try avocados in salads, make homemade guacamole, or serve with main meals.

15. BANANAS

 Bananas are packed with potassium, vitamin b6 and other vitamins and

minerals. An easy on the go snack and a great base for smoothies and shakes. Try them

With cereals, on toast, in fruit salads. A great tip is to buy them in bulk, slice them and

freeze them in portioned bags for use smoothies instead of ice.

16. GREEK YOGHURT

 Unlike conventional yoghurts, Greek yoghurt is thickened by straining and doesn’t contain

articial thickening agents. Greek yoghurt also contains a much higher amount of protein and fewer carbs, when

compared with other varieties. Look for no added sugar varieties and avour with fresh fruit. Probiotic cultures in

yoghurt are also thought to help digestion, Greek yogurt is packed with probiotics. Try Chobani 0% greek yoghurt.

17. FISH

 Fish fillets steamed or grilled are a great source of protein and vitamins such as vitamin D and omega 3

fatty acids. Try Salmon and tuna, Avoid sh ngers, battered or friend sh and use herbs and lemon for avour instead.

18. WHOLE GRAINS SUCH AS OATS

Oats are versatile and full of nutrition. Oats are rich in betaglucan. This

particular type of bre is known to help lower levels of bad cholesterol. Oats are great in smoothies, and in cooking

and won’t break the bank at less than $2 a bag. Avoid prepacked avoured sachets, which usually contain added sugar

and other additives. Flavour your own with fruits, nuts, seeds and honey. The combinations are endless.

19. LEGUMES SUCH AS CHICKPEAS, BEANS, PEAS AND LENTILS

Legumes are a low-fat, high-protein source of vitamins, minerals, antioxidant compounds and dietary bre. Budget friendly and versatile, legumes can be added to most meals for a nutrition boost. Low sugar, low sodium Beans on toast, added to

chili dishes and wrapped up in tortillas are great ways to incorporate them into your diet.

20. GARLIC

Garlic contains vitamins and minerals which help with inammation and help our immune system. Manganese, calcium, phosphorus, selenium, and vitamins B6 and C, so it’s good for your bones as well as your thyroid.

For more information on nutrition ask one of our CSF coaches and they will be able to point you in the right direction!