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   Berries: Blackberries, strawberries, raspberries, blueberries and redcurrants are available.  Citrus: Finger limes available. Lemons as always this time of year scarce.  Lychees & Cherries: In season.  Mangoes: Great KPs in season.  Pomegranates: Imported pomegranates available.  Stone fruit: Great range of stone fruit peaches eating exceptionally. Plums, apricots, donut peaches, yellow and white peaches and nectarines.  Tropical fruit: Papaya, pawpaw, pineapples all eating well.   VEGETABLES   Asparagus: Still good.   Avocados: Large Hass and Reids.  Good value: Broccoli and cucumber.  Potatoes & Pumpkins: Sebagoes such a reliable all-round potato for this time of year. Pumpkin and parsnip very popular.  Tomatoes: Great range of tomatoes with lot of varieties of cherry tomatoes in season.  Flowers: So many great flowers in season.  Great Christmas Aussie natives including flowering gum and Christmas bush.