The surprising foods a dietitian buys at the supermarket each week

Dumplings made the list

Doing the grocery shop each week is an arduous task for many of us. Image: Getty

Heading to the supermarket can be a daunting task, especially if you're trying to stick to a healthy, balanced diet and stick within budget. To make life easier, dietitian Susie Burrell gives you a cheat sheet for nailing your grocery shop each week.

With the cost of fresh food exceptionally high, each fortnight I make a concerted effort to get to the fresh food market to buy the produce I need to cook recipes for work and to feed the family.

When it comes to the supermarket, I always shop the weekly specials for any staples that may be discounted. Then, there are the key basics that I stock up with weekly, and that you will always find in my fridge or pantry. Ahead, a roundup of my top picks.

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Tassal Atlantic Salmon

Salmon frequently appears on superfood lists as it is one of the richest natural sources of Omega-3 fat, a type of fat that plays a powerful anti-inflammatory role in the body.

A single 100g serving of salmon contains your entire daily requirement of this important nutrient and is also a rich source of protein, zinc and selenium. In my house, we have salmon for dinner at least once a week and I have it with salad or crackers for lunch on several days for a protein and Omega-3-rich meal.

Olina Grain Crackers

While I always have wholemeal bread at home for my twin’s sandwiches, my preference is for a dense grain bread to team with eggs for breakfast, or toasted with salmon for lunch but recently I have stocked grainy crackers as an alternative to bread.

They last longer and are a delicious light breakfast or lunch with cheese, salmon, tuna and chopped vegetables and there is a growing range of seeded and grain varieties that offer extra fibre and good fats.

Increasing your intake of leafy greens can help fire up the digestive system. Image: iStock

Green vegetables

While I stock up on fresh veggies at the markets, I also reach for frozen most nights, especially as my twins love a cup of frozen peas before dinner. Plus, with peas you can add them to most dishes, increasing your fibre and vegetable intake at most meals at an affordable price point.

Mr Chen's Dumplings

It took me a while to be swayed by the dumpling movement, but now they are my favourite go-to quick and easy meal served with Asian greens and edamame. This is my favourite brand as it is one of the few supermarket brands that does not contain added MSG.

While fresh shellfish is pricy, canned options can be a budget-friendly alternative. Image: iStock

John West Smoked Oysters

Shellfish is exceptionally nutrient-rich, offering nutrients like zinc and selenium that we find in only a handful of foods. Whilst fresh shellfish is pricy, if you like it, canned options can be a budget-friendly alternative.

I cannot get enough smoked oysters, and frequently enjoy them with crackers as a light meal or filling snack.

Peppercorn Lean Sausages

The choice of whether to include animal protein in your diet is personal, but lean red meat is one of the richest natural sources of well-absorbed iron, and in my house, I include it on the menu at least twice each week.

These are my favourite sausages as they are the leanest sausages in the supermarket.

Burrell says these are the leanest sausages in the supermarket. Image: Woolworths

Carman's Fruit Free Muesli

As one of the few Aussie-owned companies left producing food for mainstream supermarkets, my heart is with Carman's as a brand, and nutritionally you can't go past the original fruit-free muesli blend for its fibre content and mix of good fats. I bake with it, add it to yoghurt and it's my personal cereal of choice.

Impressed Cold Pressed Easy Greens

There are only a handful of vegetable-based juices in supermarkets and this green juice is a low-calorie option to get an antioxidant boost and vegetable hit on the go, plus my children love it.

This green juice is a low-calorie option to get an antioxidant boost. Image: Woolworths

Pre-cut vegetables

One of the things that supermarkets are doing especially well at the moment is offering consumers prepacked mixed salad and vegetable packs at affordable prices. Not only does it mean you can achieve much variety in a cost-effective way, but the convenient packs help to minimise healthy meal prep.

White cheese

Goats, feta and Danish marinated white cheese are always in my trolley. As a spread, salad topping or for platters it is delicious with fresh chopped veggies and easy-to-control portions.

The only downside is that many varieties are marinated in vegetable oil, but you could always make your own using goat’s cheese or feta and extra virgin olive oil.

Originally published as The surprising foods a dietitian buys at the supermarket each week