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Registered Associate Nutritionist

Registered Associate Nutritionist

My Weekly Food shop

 As we are nearing towards the big festivities I thought I would share with you my quick purchases that I bought from the local supermarket. These were planned items that I needed, and consume on a regular basis (not all of them though!) 

  • Lancashire Natural Bio Yoghurt- I have this item quite often! either on its own (with a sprinkle of honey on a small bowl) or I have this with Granola cereal, raspberries, blueberries, topped with linseed and flaxseeds plus a bit of honey to give it a bit of sweetness. This is a quick snack ( which takes about 30 seconds to make) but at the same time it is healthy, packed with nutritional benefits. The yoghurt is packed full of protein, which forms the building blocks for the body to make and repair new cells. Yoghurt also contains calcium, which helps to maintain strong healthy bones and teeth.  Yoghurt  contains live bacteria (called probiotic) which helps to improve the digestive system, and the bowel (especially to prevent constipation) A recent study carried out in an Iranian University found that probiotic supplements can help to improve cognitive function, anxiety amongst others, further details on this article can be found here on this link: Probiotic Supplements  
  • Evian water- I drink a bottle of 1 and a half litres of water everyday. Water has a range of benefits, but I think the most important part is that water helps to keep us fuller for longer. Sometimes when we are thinking about food in general, are we actually hungry? or are there other situations influencing us to be hungry? For example are other people around us hungry? are we watching something that contains food? (or has people eating food?) these situations can influence us to eat. But have we actually stopped to think is it the fact that we are thirsty? water helps to combat thirst, but also helps to decide if we are in fact hungry or are we thirsty. Water also works with the body to rid waste that is in the body, including assisting with digesting food once this has been consumed. 
  • Blueberries- This is one of my favourite fruits at the moment. This contains Vitamin A, which helps to support with night vision, but it also helps to support with improving the immunity in our body. I  actually do not consume this on its own, instead with my Granola cereal, mixed in with raspberries. 
  • Jordan's Frusli- This is a granola bar that I carry with me when I am out and about, and not at home. This contains granola and blueberries. Granola contains fibre, which helps with bowel movement, but also contains energy that helps us to keep moving all throughout the day. 
  • McVities Rich Tea Biscuits- I do love biscuits and I was in the mood for this particular rich tea version. This forms a great compliment with a nice cup of tea! The other biscuits I enjoy are Ginger Nuts, Bourbons, and of course custard creams! As with anything that is high in sugar I try to not consume a large amount of these (although I appreciate this is difficult!) the other alternative is to go for biscuits that contains a lower amount of sugar in them, like Ginger nuts or Rich Tea, finally a greater alternative would be to go for a biscuit that contains a higher amount of a nutrient, for example Fibre. Companies are producing biscuits with Fibre added to them, to increase the intake for the local population. As biscuits are widely consumed around the world, the benefits of adding fibre to the biscuits would cause a positive impact.
  • McCains Oven Chips- Funnily enough I do not actually buy chips, I make my own chips. I was in the freezer section at the supermarket and decided to purchase this. It actually tasted really nice! Oven chips are a healthy alternative to frying, however I am aware of healthier frying, but personally oven is better as there will be less oil used than a fryer. However I do also love fried food, as they taste amazing and better than oven food. My opinion is each to their own, nothing wrong with using an air fryer or an oven, it is all about managing the portion of the oil used. 

  • Garlic and Herb Salmon Filliets- I love salmon alot which is the reason it was in my shopping basket. I tend to buy the plain salmon, not infused with herbs etc, however these were unavailable, which is the reason I had to purchase this one. I have to say the garlic was overbearing with the salmon and i couldn't really taste the lemon, which was unfortunate. When I do purchase the plain salmon, I add thyme and rosemary and about four tablespoons of lemon, which is then put into the grill or oven. I leave this to cook between 15 to 20 minutes on a medium heat. Salmon is a fantastic asset to my diet, it contains protein, Vitamin A , but also Vitamin D. Vitamin D supports with strong bones and teeth, and works particularly well with calcium. Salmon also contains a polyunsaturated fatty acid called Omega 3 fatty acid. This is not produced in the body and can only be sourced from food. Omega 3 plays an important part in producing new cells, and plays a part with sending signal messages to the cardiovascular and the immune system, supporting with heart health. Rich sources of Omega 3 include salmon, canned sardines, canned mackerel, crab, mussels, pilchards. Do look out for the omega 3 label on the packaging to help with making a decision in relation to Omega 3 fatty acids.  




Finally lets address the elephant in the room, you will have noticed that underneath the blueberries is a box of celebrations! Now these are not for me , these were for friends of mine to share to celebrate the festivities! Actually these are great if you are feeling for something sweet, as the portions of these chocolates are really small, and to be honest no one will be able to have no more than ten,  so personally it is a healthy treat, but as with anything high sugar less is more.....

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