Writing your shopping list and need some inspiration? Diabetes WA dietitian Dr CHARLOTTE ROWLEY shares with us the 10 foods she always has on hand to ensure healthy and delicious eating. 

1. Rolled oats 

   My mornings usually start with a bowl of rolled oats. While they are high in carbs, meaning some people may need to watch their portion size, oats are a filling source of energy. They are also high in fibre, in particular one called beta glucan, which is associated with reduced cholesterol and improved blood glucose and insulin levels. It also helps feed the good bacteria in your gut.

2. Eggs

   Eggs are incredibly versatile, and I will eat them at any time of the day. Fancy breakfast – eggs. Quick lunch – egg sandwich. Exotic dinner – shakshuka (eggs baked in tomato sauce.) Eggs are also an easy choice if you come home late from work to a bare fridge.

3. Vegetables

   I could have filled this list with vegetables alone! Along with being high in fibre, veggies are packed with vitamins, minerals and antioxidants, which help to protect you from heart disease and stroke.
   
   They are the basis of my food shop at the market on Saturday mornings, where I see what’s in season and figure out what to cook from there. If you can’t play it that loose with your meal planning, try to buy at least ten different veggies every week, and keep an eye on what’s in season. These veggies will be fresher, easier on your wallet and contain more nutrients.

4. Tinned tomatoes

   So many good meals start with a tin of tomatoes. We always have multiple tins in the pantry for a super-quick bowl of spaghetti bolognaise after a busy day.

5. Tinned beans and legumes

   Tinned beans really are a superfood – cheap, versatile, healthy and full of fibre and protein. Mix lentils with your tinned tomatoes and you’re halfway to a dhal.

6. Oily fish

   It doesn’t matter if your shopping basket contains fresh, tinned or something in between, fish that is high in healthy fats (such as salmon, herring, mackerel and trout) is great for your cardiovascular system and helps to reduce inflammation, which has been associated with type 2 diabetes.

7. Nuts and seeds 
   

   This is a divisive one as people either can’t stop eating them or hate them. Either way, it’s sometimes easier to include nuts and seeds in other foods so we aren’t tempted to overeat but still get the benefits. Nuts and seeds contain some protein and are also a good source of healthy fats, similar to oily fish.Throw a handful of cashews into a stir fry or curry to enjoy them without overeating or scatter some toasted nuts or seeds over a salad. I’m not someone who naturally reaches for nuts to snack on, but I include chia and flaxseeds with my morning oats.

8. Good-quality oil

   Which oil is heathiest is probably the question I get asked most as a dietitian. I’m a big fan of olive oil (extra virgin and cold pressed, of course), but there are a range of healthy oils that come from seeds or plants, including avocado and pumpkin seed. Choose ones that are high in unsaturated fats and avoid those high in saturated and trans fats.

9. Greek yoghurt 

   Whether enjoyed as a snack with fresh fruit or added to your cooking, yoghurt can be used in many ways. It’s a good source of calcium and contains those probiotic bacteria that are great for your gut health.

10. Something fun

    We eat for enjoyment as well as our health. I make sure I always pick up something that will satisfy my sweet tooth.  

Diabetes and food choices 

Are you living with type 1 or type 2 diabetes and want to learn more about healthy eating? 

Here at Diabetes WA, we offer in-person and online appointments with accredited dietitians and diabetes educators to give individualised dietary advice and support to people living with diabetes across Perth and Western Australia.  

We also run a range of free diabetes self-management programs, including face to face workshops and live online programs on behalf of the NDSS.

Visit our programs and education page to see what’s coming up, call 1300 001 880 or email bookings@diabeteswa.com.au

Diabetes WA regularly partners with others to hold public community info sessions for those with or without diabetes who want to learn more. Registration may be required. Contact community@diabeteswa.com.au for more information.