10 Must-Have Foods Dietitians Always Buy at the Grocery Store

Grocery shopping can be overwhelming when you are trying to make lifestyle changes. READ: Bobby van Jaarsveld en Brendan Peyper gesels oor hulle reis deur Amerika You might have found some new recipes you want to try, want to avoid buying other unhealthy items you love, all while working through the massive amount of information on social media and the internet at large. Choosing to adopt a healthier lifestyle is great, but old habits die hard. Making a grocery list might seem like very basic advice. EKSKLUSIEF: Donnalee Roberts en Ivan Botha deel meer oor 'Een Keer Om Die Son' se nuwe seisoen However, it is effective, especially if you know what nutritionists recommend you add to yours. Here are the 10 grocery store and pantry staples as recommended by dieticians and nutritionists. 1. Eggs This might seem self-explanatory because eggs are extremely healthy and versatile. Irene Labuschagne, a part-time principal dietitian at the Nutrition Information Centre of the University of Stellenbosch, writes: "Eggs are an important and relatively inexpensive source of high-quality protein. They contain most of the recognised vitamins with the exception of vitamin C and are a source of all the B vitamins." ENTER: Win R25,000 with Hi-Lo on The Drive with Rob and Roz It is an especially rich source of vitamins B12 and riboflavin (vitamin B2) and a useful source of folate, a water-soluble B vitamin. Eggs are also a good source of the fat-soluble vitamins A and D and provide some vitamin E. Lauren Manaker says eating two eggs can provide 50 to 70 percent of the daily choline requirement, a nutrient that helps support memory and mood. READ: Alles wat jy moet weet oor die Afrikaanse weergawe van 'The Office' 2. Greek Yoghurt Dietitian nutritionist Kristen Lorenz recommends using Greek yoghurt as a protein base in a wide variety of breakfast and snack recipes, or as a substitute in other recipes. 3. Nuts and nut butter No matter where you shop, you will be spoiled for choice in any grocery store. READ: Temu and courier service respond to South African delivery complaints You can find a wide variety, from peanuts to macadamia butter, with a nutrient profile and flavour that suits you. For these reasons, it's one of Manaker's go-to purchases: "There’s one staple you’ll spot every week: nut butter. It’s a must-have for me because it’s a delicious source of protein, healthy fats, fibre, and essential nutrients like vitamin E and magnesium." READ: How much each South African Minister has spent on travel You can add nut butters to your smoothies for an extra boost or just enjoy a handful of nuts on their own. 4. Rice There is also a theme among these items: many are versatile enough to be used in multiple ways. You can find a type of rice for any occasion, long grain, wild, white or brown, and use the one best suited for your recipe. READ: Survey reveals South Africa's rank amongst world’s biggest overthinkers 6. Leafy greens "Leafy greens aren't just for salads," Lorenz says. Her go-tos are kale, which lasts a while after de-stemming and massaging, and spinach, which is neutral in flavour and wilts quickly. READ: Seven foods banned by the British Royals You can add them to pastas and frittatas to boost their nutritional value, but you might want to add twice as much spinach, given how quickly it seems to disappear once you cook it 7. Grapes One of the few fruits on the list, grapes are a must-have for their hydration and natural sweetness. Manaker likes to freeze them and enjoy them as a sweet treat without the added sugar, but they can also be added to salads or enjoyed on their own. READ: Big changes coming for mobile data usage in SA 8. Frozen Berries A classic for many reasons. Berries can be quite expensive, and you don't want to spend the money only to forget about them and decide never to buy them again. READ: Six things interior decorators would never do in their homes "Frozen berries keep their antioxidants and natural sweetness on hand year-round, eliminating the worry of spoilage," Lorenz says. "They're great mixed into overnight oats or chia seed pudding, blended into smoothies, or eaten straight from the bag." READ: How sunscreen SPF calculated and why it matters 9. 100% Orange Juice We might still be enjoying summer, but it's always a good idea to keep your vitamin C intake up to help you fight any nasty illnesses.