Healthy Trolley

Reporter: Cassie Silver

Negotiating a healthy path through the supermarket aisles can be a battle as you're bombarded by clever marketing and temptation at every turn but you could actually be pushing the key to surviving the supermarket us-scathed.

"So if you keep the food pyramid in mind while you're shopping and fill your trolley in those proportions." Sarah Bailif from the Cancer Council says you should trust your trolley.

"So Sarah there is a special way that you can structure your trolley? Yep so at the front we've got breads and cereals then we've got fruit and vegetables, we've got our meat and dairy underneath and our extra foods at the top. So eat most, eat some and eat least."

Utilising all compartments with the correct food groups means the right choices will go in and in healthy amounts.

"When you get to the supermarket go straight through the fruit and veg section and head around the outer perimeter of the supermarket that's way you're not going down the aisle that may tempt you with unhealthy choice. So instead of zig zagging your way through, your trolley should make a giant square around the around the outer edges, only going down the aisles you need to.

Sarah says save money and time by making one stop to the shop a week. "When you shop multiple times a week and you just shop for the next meal you can run into problems, you often spend more than you need to, you can waste a lot more food because you don't use it all."

And DYI Lunch box snacks are the way to go, "when we look at lunch box foods they can cost $30 - $40 a kilo for a small sugar snack that doesn't provide any nutrients and it doesn't fill up the child. If we were to spend that on fruit and vegetables at $2-$8 a kilo we can buy a lot more its filling and it's more nutritious."

Shop as a family and bring your children along, "it teaches them about reading food labels and making their own healthy choices and as they get a bit older they'll be able to help you do the shopping as well."

Mother of two Denise Fisher brings little Hamish and Lily to the shops every time working as a team. So today, Hamish is gathering breakfast, Lily's on lunches and mum is grabbing what the family need for dinner. They reunite together at the check-out and check out their choices. Sarah says "I think if you can teach kids some cut offs with how much sugar and fat they should be looking for they might be able to make their own healthy choices and they'll be able to help you decide what to put in their lunch box."

Now it's an oldie but a goodie, but our daily required serves of fruit and veg are still the same, but how much is a serve? "Adults need 2 serves of fruit and 5 serves of vegetables everyday... a serve of fruit is about 150 grams 2 pieces of medium fruit and a serve of vegetables 150 grams of salad or 75 grams of cooked vegetables." And don't count out the canned kind. Sarah says "canned and frozen varieties are just as good and can be handy when you don't have time to get to the shops or fruit and veg might be poor quality where you are."

As for a versatile food staple, Sarah says wraps are a must have. "It adds some variety to sandwiches, you can also use them as enchiladas or lasagne sheets and you can also toast then and use them with dips." And the cancer council says to aim for as much colour in your trolley as you can. "The majority of your trolley should be fruit and veg, breads and cereals that means you're going to be buying the amount of food that you need to be eating during the week."

For more details

www.cancerwa.asn.au/articles/news-2014-media-releases/top-tips-for-a-healthy-back-to-school/

www.cancerwa.asn.au