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Here Are Your Weekly Grocery Essentials


Here Are Your Weekly Grocery Essentials

Our resident sport scientist, Gauri Chopra lays down what she thinks should be your weekly shop essentials.


1. Whey

I prefer to eat my whey with porridge or Greek yoghurt. Try it and you have yourself a nutritious sweet pudding.


2. Frozen veg

Frozen vegetables are even more nutrient dense than their fresh counterparts because they’re frozen as soon as they’ve been picked.


3. Supplements

For the average woman, I’d recommend supplementing between 10,000 to 20,000mg of Vitamin D per week along with some vitamin K to help with the absorption.


4. Berries 

One of the most abundant sources of antioxidants, if fat loss is your goal, sticking to berries is a low calorie nutrient must!


5. Sparkling water

Flavor some sparkling water with a slice of fresh fruit or a natural concentrate and you have yourself a much more drinkable, healthy fizzy drink alternative.


6. Cinnamon

Cinnamon helps control blood sugar by slowing the digestion of carbs and improving their uptake into muscle cells.


7. Nuts

Nuts are a great source of magnesium and healthy fats to help reduce hunger. Always keep a portion handy.


8. Stevia

If you have a sweet tooth, this super sweet natural leaf extract is a lifesaver. It’s next to no calories and a fantastic substitute for sugar.


9. Herbs

Cut calories by changing marinades for herb seasonings. My personal favorites are The Gym Chef pots. They’re packed with nutrients.


10. Anything packed with iron

Most women have low iron due to losing blood during menstrual cycles. Leafy greens, red meat, poultry, beans, brazil nuts and fortified cereals are fantastic sources.


11. Multivitamins

If you’re calories are low or you’re not eating five to seven portions of fruit and veg a day, supplement with a good quality multivitamin. But nothing beats food.


12. Baby food (yes, really)

The snacks in the baby food section tend to contain much healthier ingredients that come in much more acceptable snack sizes.


13. Dark chocolate

A great source of antioxidants, dark chocolate also has an endorphin-inducing chemical called phenylethylamine (PEA). High cocoa content satisfaction.


14. Oats

Oats are a top source of complex carbs, packed with beta-glucan, which is a digestible fiber known to help boost the immune system.


Find nutritional advice and more in every issue of TRAIN for HER. 

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