Victorian Institute of Sport

Nutrition Tip | Getting back into routine

Monday, 08 January 2018

Getting back into routine and healthy habits in 2018 won’t be a challenge with a well-planned list to help with the weekly grocery shop.


Wholesome foods to pop on your 2018 Shopping List!


·         Smart carbs including whole grains such as: quinoa, brown rice, grainy breads, barley, bulgur, legumes and oats.

·         Colourful vegetables - zucchini, sugar snap peas, spicy leafy greens, radicchio, beetroot, capsicum, radish and heirloom tomatoes!

·         Fermented foods, sauerkraut, kimchi & kombucha

·         Seasonal fruits such as stone fruit and those rich in anti-oxidants including cherries, dark berries, kiwi fruits and passionfruit.

·         Oily fish such as salmon & sardines or olive oil based tinned tuna.

·         Palm size portions of lean red meat.

·         White meats and fish including chicken, turkey, pork and barramundi.

·         Pistachio’s, almonds, walnuts, sunflower & pepita seeds.

·         Natural Greek yoghurt, dairy milk or calcium fortified alternatives.

·         Tahini & nut butters.


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