THE ESSENTIAL SHOPPING LIST FOR OPTIMAL HEALTH.

PROTEIN SOURCES

Poultry:

• Skinless chicken breasts/mince
• Skinless turkey breasts/mince
• Egg whites - You can purchase these separately in the supermarket to use only the egg whites.

Fish & Seafood:

• Cod
• Barramundi
• Flounder
• Snapper
• Halibut
• Prawns
• Scallops
• Crab
• Lobster
• Oysters
• Tuna (eat in moderation, not daily consumption due to the high mercury levels)

Lean Cuts of Red Meat:

• Tenderloin (beef or pork)
• Sirloin
• Oyster Blade
• T-Bone
• Flank Steak
• Chuck Steak/casserole cubes
• Lean Beef Mince
• Pork loin chops
• Kangaroo

Processed Meats - Choose Lower-Fat Versions - eat in moderation (1-2 times per week max)

• Low-fat turkey or chicken sausages
• Short-Cut Bacon
• Sliced Ham
• Sliced Turkey Breast

The nitrite and nitrate preservatives used to preserve processed meat produce these N-nitroso chemicals and can lead to bowel cancer. Consume in small amounts.

HIGHER-FAT PROTEIN SOURCES

• Chicken thigh
• Skin-On Chicken breast
• Whole Eggs - with egg yolk - the egg yolk is a superfood! Try to eat at least a couple of times per week. It is high in choline, which is essential for brain health as it produces our neurotransmitter acetylcholine (this plays a role in brain functions, such as memory, and body functions, such as muscle contractions). Low levels of acetylcholine are associated with memory issues and muscle disorders. Eggs also contain vitamins A, D, E, K, & B vitamins. 

Fish & Seafood:

• Atlantic & New Zealand King Salmon
• Coho and Pink salmon have a lower fat/oil content and a lighter taste than the above.
• Smoked Salmon & sashimi
• Sardines 

Red Meat:

• Porterhouse
• Scotch Fillet
• Ribs - Beef, Pork, Lamb
• Steak with high marbling content 
• Lamb - All lamb is quite fatty; however, lamb leg & backstrap are leaner cuts. 
• Pork Belly

Processed Meats - eat in moderation (1-2 times per week)

• Chorizo & streaky bacon
• Salami
• Burgers & sausages

FATS

There are four main types of fats:

1. Monounsaturated fats.
2. Polyunsaturated fats.
3. Saturated fats.
4. Trans fats.

Monounsaturated Fats (Omega-9)

• Avocado
• Olives and olive oil
• Nuts (e.g., almonds, cashews, hazelnuts)
• Seeds (e.g., pumpkin seeds, sunflower seeds)
• Nut butter (e.g., almond butter, peanut butter)
• Dark chocolate (in moderation)

Polyunsaturated Fats (Omega-3 and Omega-6):

• Fatty fish (e.g., Salmon, mackerel, trout)
• Flaxseeds are a source of alpha-linolenic acid (ALA), an omega-3 fatty acid.
• Chia seeds contain both omega-3 and omega-6 fatty acids.
• Walnuts provide omega-3 fatty acids.
• Hemp seeds
• Sunflower seeds
• Sardines
• Anchovies
• Algae 

Saturated Fats:

• Coconut and coconut oil
• Grass-fed butter
• Ghee (clarified butter)
• Dark chocolate (in moderation)
• Full-fat dairy products (e.g., whole milk, cheese, yogurt)
• Fatty cuts of meat (e.g., beef, pork, lamb)

Trans Fats are partially hydrogenated oils in many processed foods such as margarine, baked goods, and fried foods. Trans fats should be avoided where possible due to their association with adverse health effects.

CARBOHYDRATES

COMPLEX CARBS (LOW GI)

Low Glycemic Index (GI) carbohydrates are those that cause a slower and more gradual rise in blood sugar levels after they are consumed. This is important for managing blood sugar levels, particularly for people with diabetes.

• Brown rice
• Black rice has more antioxidants than brown and white rice. It's also packed with B vitamins!
• Quinoa
• Oats
• Whole wheat products (bread, pasta, couscous, wraps)
• Pumpkin
• Corn
• Sweet Potato
• Purple Sweet Potato
• White Potato Varieties
• Most Fruits
• Legumes (lentils, chickpeas, black beans, kidney beans, pinto beans, peas)

SIMPLE CARBOHYDRATES (HIGH-GI)

High Glycemic Index (GI) carbohydrates are those that are quickly digested and absorbed, leading to a rapid rise in blood sugar levels. These types of carbs are often found in processed and refined foods.

• White Rice
• White Bread
• Honey
• Maple Syrup
• Jam
• White Wraps
• Rice Crackers/ Rice Cakes
• Cereal
• Fruit Juice

TIP: Opting for lower glycemic index (GI) food sources can help maintain a balanced blood sugar level and prevent energy crashes post meals. On the other hand, higher GI carbohydrates like white rice and cereals are best consumed post-training when muscle glycogen levels need replenishing. 

FRUIT LIST

• Bananas
• Apples
• Apricot
• Oranges
• Mangoes
• Grapes
• Strawberries
• Blueberries
• Blackberries
• Raspberries
• Watermelon
• Pineapple
• Peaches
• Nectarine
• Mandarin
• Kiwi Fruit
• Pears
• Passionfruit
• Avocado
• Papaya
• Dragon Fruit
• Dates
• Figs
• Lychee
• Melons
• Lemons
• Limes

NON-STARCHY VEGETABLE LIST

• Kale
• Swiss chard
• Lettuce varieties
• Rocket
• Spinach
• Bok choy
• Broccoli & broccolini
• Cauliflower
• Brussels sprouts
• Cabbage
• Radishes
• Green, red, orange & yellow capsicum
• Cucumbers
• Zucchini
• Tomatoes (technically a fruit, but often treated as a vegetable)
• Eggplant
• Asparagus
• Mushrooms
• Green Beans
• Onions
• Garlic
• Celery
• Carrots
• Snow Peas
• Snap Peas
• Artichokes
• Beetroot
• Leek
• Fennel
• Turnips
• Seaweed
• Okra

The vegetables/fruits to buy organic, WHERE POSSIBLE, are:

• Strawberries
• Spinach
• Kale/Collard Greens
• Nectarines
• Apples
• Grapes
• Cherries
• Peaches
• Pears
• Capsicum and Chilli's
• Celery
• Tomatoes
• Blueberries
• Green beans

This list of foods has the highest residue of pesticides. Fruits and vegetables with skins that we eat, like apples, grapes and berries, have been seen to have higher amounts of residual chemicals. Produce with thick skins, like watermelon, pineapple and avocados, are less likely to be penetrated by pesticides. 

We can never eat 100% pesticide-free; however, the more we decrease our exposure to these chemicals, the better it is for our health.