Inside the Grocery Basket of a Dietitian

There is something so appealing about knowing what other people have stocked in their baskets for when hunger strikes.

Our resident dietitian Georgia from GH Nutrition says that grocery shopping doesn’t have to be a long drawn out chore.  Instead, keep it simple by focusing on versatile staples and fresh, seasonal ingredients.

Once you know what the healthier choices are, grocery shopping can actually be an easier and cheaper experience.  Remember, it is all about making things easier for yourself and not harder. 

Read below her tips on how to fill your basket and take a sneak peek into what you can always find in her pantry and fridge.

1.Plan your meals and snacks for the week.  This way, you only buy what you need and will also help you cut back on food wastage.  

2.Now that you know what you will be eating most days, write a list and stick to it.  Say hello to savings!  We often waste a lot of money on food that is packaged and marketed well.  Head to the Fyshwick Markets on the weekend when the environment is alive and stock up for the week.   

3.Don’t shop when you are hungry – as you will be more tempted by foods off your shopping list.

4.Stick to purchasing foods from the five food groups: fruit, vegetables and legumes, grains (mostly wholegrain), protein and dairy.

My regular go-to’s:

Grains: rolled oats, brown rice, pasta, quinoa
A jar of peanut butter
Extra virgin olive oil
Wholemeal flour for baking
Spices such as cinnamon, curry powder, Moroccan seasoning, cumin, dried chilli flakes – perfect for roasting veggies in
Honey and maple syrup
Jar of chickpeas and tomatoes
Homemade muesli

Greek yoghurt (Barambah from Wiffens is my go-to)
Almond milk for my coffees and full cream Canberra Milk for everything else
Free-range eggs
Greens: spinach, rocket, bok choy, zucchini, sprouts
Berries – strawberries, blueberries, blackberries
Red apple
Homemade hummus
Colourful seasonal veggies: carrots, capsicum, corn, mushrooms, cauliflower
Jar of fermented veggies to put on salads or sandwiches – amazing for gut health
Sourdough: usually stored in the freezer
My chocolate hazelnut or salted caramel bliss balls – always on hand for dessert

Fruit bowl:
Seasonal fruit: mangoes, pears, citrus fruits
Chilli, garlic and ginger

Georgia Houston is the Fyshwick Markets resident dietitian who believes in simple, practical ways to eating well and living healthy.  She can be reached at

  • WHAT’S IN SEASON: FRUIT | APPLES: All new season except for Pink Ladies and Granny Smiths. BANANAS: Prices still impacted by supply issues from QLD floods. BERRIES: Last weeks for Tassie blueberries. Cooler weather has helped Strawberries with better value and longevity this week. Blackberries available. EXOTIC: Aussie mangosteens, rambutans, dragonfruit, guava and starfruit available. FIGS: Still peaking with a beautiful blush this week. GRAPES: Great range of grapes in season. Your preference depends on levels of crunch and sweetness desired. MANGOES: NSW KP mangoes still available. Last weeks for mangoes! MELONS: Rockmelons and watermelons a little scarce. PEARS: Corellas, Nashi, Williams and Buerre Bosc in season. Josephines and Packhams should start next week or so. PINES: Topless still eating well. POMEGRANATES: Aussie pomegranates in season. Better value this week. STONE FRUIT: Plums great varieties available still eating and cooking really well. Poach and freeze! VEGETABLES | Still feeling some impacts from the hot weather in January impacting vegetable crops around Australia and prices. Cooler Autumn weather will start to take effect over next few weeks. ASPARAGUS: Cooler weather in Victoria has meant a good Autumn asparagus crop with great value asparagus in season. However, Autumn season for Aussie asparagus is short so buy while available. AVOCADOS: New season shepherds in season. Hass ending soon. BEANS: Sugar snap and snowpeas still scarce. Round beans better value this week. Butter and Borlotti beans available. CAVOLO NERO & KALE: Beaut bunches. GARLIC: Tassie and organic garlic in season. GOOD VALUE: Zucchini, cucumbers and green capsicums. POTATOES & PUMPKIN: Kiflers the pick. TOMATOES: Scarce. FLOWERS: Great value roses.