Top Ingredients for Healthy Everyday Meals
Healthy eating does not need to be complicated. A well-stocked kitchen makes it much easier to put together balanced meals on busy days, and a handful of reliable ingredients can go a long way. Here are some of the best places to start.
Start with colourful produce
A good rule of thumb is to bring as much colour to your plate as you can. Different colours usually mean different nutrients, and a mix keeps meals interesting from one day to the next.
- Leafy greens such as spinach, kale and lettuce
- Carrots, peppers, tomatoes and other bright vegetables
- Broccoli, cauliflower and other vegetables that suit roasting or steaming
- Seasonal fruit for snacks, breakfasts and desserts
Buy fresh produce close to when you plan to cook it, and keep frozen vegetables on hand for the days when you run out.
Build meals around whole grains and pulses
Whole grains and pulses are filling, affordable and easy to store, which makes them ideal pantry staples. They can be the base of a meal, or a hearty addition to soups, salads and curries.
- Rice, oats, wholemeal flour and other whole grains
- Lentils, chickpeas, beans and split peas
- Pasta and noodles for quick weeknight meals
Add protein for balance
A source of protein helps meals keep you full for longer. Mix it up through the week so that you are not eating the same thing every day.
- Eggs, yoghurt and other dairy products
- Fish and poultry, fresh or frozen
- Pulses, nuts and seeds for plant-based options
Use spices and herbs for flavour
Healthy food should still taste great. Spices, herbs and aromatics such as garlic, ginger and onion add plenty of flavour without relying on extra salt or heavy sauces. A small collection of everyday spices opens up dishes from many different cuisines.
Keep a few shortcuts in the cupboard
Convenience matters, especially on weeknights. Canned tomatoes, canned beans and frozen vegetables are all easy ways to save time without giving up on nutrition. Check the label and choose options with simple ingredients where you can.
Plan a simple week
You do not need to plan every meal. Choose a few dishes you enjoy, write down the ingredients, and shop for what you will actually use. Cooking a bit extra at dinner also gives you an easy lunch the next day.
Visit any of our branches to find fresh produce, pantry staples and everyday essentials in one place, and take a look at our weekly flyers for this week’s featured products.