Your ultimate shopping list

Take this list grocery shopping to help you make easy, healthy choices.
Shopping list

Your healthy grocery shop made easy! With our easy guide, you can ensure your home is stocked with delicious fresh foods that are part of the Weight Watchers Good Health Guidelines.


Fruits and vegetables
Packed with minerals, vitamins and antioxidants, a rainbow of fruits and vegetables should take up the majority of your shopping trolley. Enjoy fruit as snacks and bulk up main meals with plenty of sliced, grated or roasted vegetables. Look for what’s in season for the best tasting and cheapest produce. The Weight Watchers Good Health Guidelines (GHG) recommends five serves of vegies (one serve = ½ cup of cooked vegetables) and two serves of fruit per day.

Lean meats
Proteins are essential in a healthy diet as they help build and repair body tissues and transport nutrients around the body. When buying meat - choose lean cuts such as premium lean beef mince or chicken breast fillets with little visible fat. The Weight Watchers GHG recommends one to two serves of protein per day, which includes eggs, legumes, nuts and tofu for vegetarians.

Milk and dairy
Dairy is important not only for maintaining strong bones, it helps keep the immune system healthy too. If you’re lactose intolerant or don’t like milk, try low-fat soy milk or rice milk fortified with calcium. The Weight Watchers GHG recommends two to four serves of low-fat dairy per day. Try incorporating more dairy into your day with a skim milk latte at breakfast and a tub of low-fat yogurt for afternoon tea.

Grainy goodness
Wholegrains are packed with nutrients and fibre, which can help keep you feeling full. The body uses most of its energy supply from carbohydrates so it’s important to include them as part of a healthy diet. Look for wholegrain varieties of breads, pastas and cereals. Try quinoa, barley or wild rice for more exotic flavors. The Weight Watchers GHG recommends grains (½ cup cooked rice, or 2 slices of bread) with every main meal.

Fluids
Fluid helps carry nutrients around the body and help to remove waste. Keep hydrated by sipping water throughout the day. Keep a bottle of water handy when you’re on the move or keep a jug at your desk with a fresh squeeze of lemon or mint leaves to make it more enticing. The Weight Watchers GHG recommend 6-8 glasses or (1.5L) of fluid per day. This can include herbal teas, coffees and diet soft drinks.

Healthy oils
Healthy oils have been shown to reduce the risk of cardiovascular disease and diabetes. They contain antioxidants and a range of other vitamins and minerals. The Weight Watchers GHG recommends 2 tsp of healthy oils per day. The healthy oils include olive, safflower, canola, linseed, flaxseed and sunflower oil. Drizzle a tsp of oil over lunchtime salads or spray over chopped vegetables with some spices and roast in the oven.

Print this shopping list and take it with you as a guide

Fruits and vegetables Lean meats Dairy & eggs
Apples, bananas, oranges and other fruits in season Fish: Firm white fish fillets, green prawns Skim milk
Carrots, corn, zucchini, tomatoes, onion, broccoli, avocado Chicken: skinless chicken breast, sliced turkey breast Low-fat yogurt tubs, natural yogurt
Root vegetables: potatoes, sweet potatoes, pumpkin, beetroot, parsnips Beef: lean beef mince, lean beef steaks, sliced roast beef Low-fat cheddar cheese, low-fat ricotta cheese, low-fat feta cheese, low-fat cottage cheese
Salad veggies: cucumber, celery, lettuce, capsicum Pork: lean ham, lean pork steaks Weight Watchers Spread or reduced-fat dairy spread
Snow peas, snap peas, greenpeas, asparagus, garlic, herbs and spices Tofu (vegetarians) Eggs
Grains Drinks Condiments
Wholegrain bread, wholemeal crumpets or muffins Teas: green, peppermint, English breakfast Low-fat salad dressings, Extra virgin olive oil
Jasmine rice, brown rice, couscous Sugar free soft drinks and cordials Reduced-fat peanut butter, vegemite, honey
Pasta, Hokkien noodles, vermicelli noodles Low-fat hot chocolates Mustard, low-fat mayo, tomato pasta sauce
Oats, low-fat natural muesli, wholegrain cereal Mineral water Oyster sauce, soy sauce, hoi sin sauce
Frozen Canned Snacks & Desserts
Bag of mixed veggies, frozen spinach Baked beans, lentils, kidney beans, olives in brine Natural mixed nuts, muesli bars
Frozen berries Tuna in springwater, salmon in springwater Rice crackers, rice cakes, popcorn
Low-fat ice cream Tinned tomatoes, tinned vegetable soups, canned fruits in natural juice Nestle diet puddings, Weight Watchers Nibblies, Weight Watchers Choc Crisp Bars

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