We've all learnt the hard way when grocery shopping hungry, where we've grabbed more unhealthy or quick and easy processed snacks than usual. This also happens when we hit the shops without a shopping list.

So before we hit the store and start pushing the empty trolley what should we be focusing on filling it with?

AIM FOR COLOUR:

The more colour on our plate the higher the antioxidant content. Antioxidants maintain the health of our bodies numerous cells. Studies have shown countries with the longest lifespan and the lowest prevalence of disease are known to consume 7-10 serves of antioxidant rich fresh fruit and vegetables every day.

OMEGA 3’S:

Known as healthy fats, Omega 3’s can be found in all the oily fishes such as salmon, mackerel and sardines, which play a central role in healthy brain function. Walnuts, pumpkin seeds, flaxseeds, chai seeds, avocado and olive oil are also key fats involved in keep our body’s engine or heart pumping strong.

FOODS THAT ARE COMPLEX CARBOHYDRATES:

Also referred to as Low GI, high fibre sources are foods that are digested at a slow rate. This results in a more sustainable method of fuelling the body with energy. When we eat carbohydrate rich foods such as wholegrains – bread, legumes, fruit and vegetables they are broken down into glucose, which is released into the bloodstream for energy purposes. The brain relies on glucose to function. So, it comes as no surprise that by eating regularly energy levels will be maintained.

Low energy levels that people may feel throughout the day could be due to poor meal timing. Skipping meals may contribute to mood swings, lethargy, poor concentration, increased stress and an overall sense of flatness by fluctuations in blood glucose levels. So, the next time 3pm hits at work, before the inner bear comes out and shocks all your colleagues, make sure you have had lunch or grab a piece of fruit to pump up the jam.

AVOID THE MIDDLE AISLES

Have you noticed that if you shopped the perimeter of a grocery store you will only come across fresh fruits and vegetables, meats, dairy and frozen foods? Try to avoid the middle aisles of the supermarket as this is where junk and processed foods are lurking and you'll be less tempted to pop them in the trolley.

Remember good nutrition starts in the fridge, cupboard and pantry - if you buy good food, you eat good food!