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.
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
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.
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.
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.
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.
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!