Healthy Eating Tips: 14 Foods You Should Put In Your Shopping Basket Every Week

29/08/2014 16:35 BST | Updated 29/08/2014 16:59 BST

When you're charging round the supermarket after you finish work but before you meet your mates for drinks, taking the time to analyse food labels and figure out what you should be throwing into your basket just isn't practical.

But eating a carefully considered diet can be seriously beneficial to your health, helping you to maintain a healthy weight and even improving your immune system.

To find out the foods we should be eating every week, we spoke to two nutritional therapists, Karen Poole and Emily Maguire, to ask for their suggestions.

Memorise this list, you won't regret it...

Foods To Put In Your Shopping Backet

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Karen said the following foods should be in your shopping basket every week:

Oats

"This cheap and easy option is a true super food that is quick to prepare - it has a low carbon footprint and is a good source of fibre to aid digestion.

"Oats provide a slow energy release to help regulate blood glucose levels and can help to reduce cholesterol.

"A great way to start your day."

Garlic

"Garlic adds flavour to many a dish and contains allium to help lower cholesterol and protect against heart disease.

"It has also supports liver function."

Oily fish such as salmon, sardines or mackerel

"This is a great source of essential omega 3 oils, to help reduce inflammation from conditions such as eczema and arthritis.

"Omega 3 oils and maintain blood viscosity to keep the cardiovascular system in good working order."

Broccoli

"A very healthy vegetable choice containing sulphur, folic acid, calcium and iron to support liver function, lower blood pressure, protect against cancer and promote good bone health."

Avocado

"Brimming with essential fats, potassium, iron, vitamin C and protein to aid energy production, keep your heart strong and keep the skin and hair healthy."

Carrot

"A great all rounder with vitamin B, C, D, E and K, plus magnesium, iron, calcium and antioxidants.

"Carrots also contain lutein to help maintain good eye health.

"Great raw or cooked, they are a valuable addition to your daily diet."

Lemon

"With vitamin C, calcium, magnesium and potassium it will help to cleanse your system and help to eliminate toxins.

"Lemon and hot water first thing in the morning is a gentle and effective way to ease you into the day."

Protein

"Protein is vital to help build and repair muscles, facilitate effective digestion and aid energy production.

"It provides the amino acids that help to make the thyroid hormones and the thyroid is responsible for the metabolism of each cell.

"Protein should be eaten with each meal - either as an organic lean meat, fish or vegetable such as lentils, pulses or quinoa - but be mindful method of cooking."

Water

"Water keeps your body in good working order, as each cell works more efficiently when properly hydrated.

"It does not have any nutritional content but helps to transport nutrients and vitamins into the cells. Water aids digestion and elimination, helps with concentration and enables the liver and kidneys to work more efficiently.

"I choose still, filtered and drink at room temperature."

Eggs

"A source of vitamin D to support the immune system, choline to aid concentration and lecithin to help regulate cholesterol levels.

"Affordable and easy to cook, I always choose organic and regularly eat as a main meal or a snack."

These were Emily's top five foods to put in your shopping basket every week:

Free-range Eggs

"Free-range eggs are some of the most undervalued and underutilised foods within the diet. Not only are they a relatively cheap food, they are also packed full of essential nutrients.

"Eggs provide a consistently high quality of protein even in relation to other meat based sources. "

Berries

"Berries are an excellent fruit to have as a staple in your diet. They not only provide you with essential vitamins and minerals such as vitamin C, they are also packed full of key antioxidants.

"Antioxidants have been shown to reduce the risk of free radical damage, which has been linked to premature aging and disease.

"Likewise the natural sugar content found within these fruits are at the lowest out of all fruit options, meaning that it won’t spike your blood sugar levels as high or as quickly."

Coconut oil

"Coconut oil contains certain fats known as medium train triglycerides (MCTs). These types of fats have been linked to having therapeutic effects on disorders such as Alzheimer’s disease and epilepsy.

"There are also many benefits associated with consuming coconut oil which include applying it topically - it has been found to be protective against hair damage as well as working as a key sunblock tool."

Dark leafy veg

"All vegetables provide the body with high amounts of vitamins and minerals, but dark green leafy vegetables offer an ideal source of vitamins such as vitamin E and C.

"These vitamins both work together to help keep skin healthy as we age. They also contain a higher source of iron than most other vegetables."

Dark chocolate (above 70% cocoa)

"The cocoa bean which is used to make dark chocolate, contains compounds known as flavonoids which have been shown to have key benefits to heart health.

"High quality dark chocolate contains almost 5 times more flavonoid compounds than that of an apple.

"Likewise, there is a much lower sugar content associated with dark chocolate, meaning that it won’t have as much of an impact on your blood sugar levels.

"That being said, you should still not over consume on this food, limiting yourself to around 2-3 square per day."