Steps for eating healthier

Healthy eating is especially important for keeping your immune system in top condition. What follows in this column are some steps you can take to help you eat healthier and stay safer.

· Reduce trips to the supermarket by planning ahead before you shop.

· Think nutrition. The healthiest meals emphasize whole grains, vegetables, and fruits—serve them in the greatest amounts.  Meat portions should be smaller—this will save money and help keep dietary saturated fat in check.

· Avoid purchasing   ready-frozen dinners and tempting foods — most frozen dinners are high in sodium, trans- fat, and calories while foods such as chips, sodas, cookies and ice cream are high in sugar and empty calories and increase the costs of your grocery bill.

  • Stocking up

Stock up on nutrition-packed foods that will stay fresh for a week or longer.

Focus on the following list for some recommendations:

  • Breads—corn tortillas, whole grain English muffins, bagels, breads, wraps, frozen whole wheat waffles
  • Grains—instant oatmeal, whole wheat pasta, brown rice, couscous, refrigerated whole wheat pizza crust, quinoa, buckwheat
  • Fruits—sturdy fresh fruit (apples, citrus), dried, plain frozen, canned in juice or water
  • Vegetables—sturdy fresh veggies (celery, broccoli, onions, potatoes), plain frozen, low sodium canned vegetables such as mushrooms, peas and sweetcorn.
  • Sauces—tomato pasta sauce, salsa
  • 100% Juice—refrigerated, frozen, canned, boxed
  • Milk—fresh, canned, shelf-stable packages
  • Eggs—fresh eggs, egg whites in cartons
  • Cheese—sliced, cubed, shredded, crumbled, grated hard cheese
  • Beans/Legumes—canned beans (black beans, chickpeas), dry beans
  • Nuts and seeds—bagged, canned, nut butters
  • Chicken—frozen or canned
  • Seafood—frozen fish fillets, frozen shrimp, canned tuna, salmon, and canned seafood in water / olive oil or tomato sauce
  • Beef—lean ground meat or meat cuts
  • Flavourings—add zing with dried herbs & spices, vinegars, mustard, hot/steak sauces, lemon/lime juice, light dressings, honey,
  • Greek yogurt, no sugar added fruit yoghurt, cottage cheese


Maria Herodotou


Clinical Dietitian / Clinical Nutritionist