weightwatchers.com/au 55DAIRY AND EGGS
EGGS are quick to prepare, packed
full of protein, vitamins and
minerals, and they are a zero Points food.
“Hard-boil half a dozen eggs at a time
and store unpeeled in the fridge to add
to salads, vegetable curries and as an
anytime snack,” says Lucy. “An omelette
is a great breakfast, lunch or dinner when
time is short. Fill with lots of vegies, corn
or peas for a filling meal.”
SKIM MILK contains high-quality
protein, helping you to feel fuller
for longer, and it also contains a variety
of different nutrients including calcium,
potassium, zinc and vitamins A and B12,
says Gudorf.FRUIT AND VEG
ZUCCHINIS are high in potassium
and vitamins A and C. “They can be
eaten in a range of ways – steamed, grilled,
stuffed, baked, barbecued or even eaten
raw,” says accredited practising dietitian
Kate Gudorf.
SPINACH is one of the simplest ways
to add a splash of green to your
meals, either cooked or raw. It’s high in
vitamins and minerals including iron.
CARROTS, along with other orange
vegetables such as pumpkin, boost
your vitamin A levels. “This is beneficial
for a range of things including eye health,
reproduction and immune function,” says
Gudorf. Team them with a tablespoon of
hummus, peanut butter or cheese sticks for
a speedy protein sustaining snack.
TOMATOES are a fantastic source
of vitamins A, C and B, while
another red vegie, capsicum, helps lift your
vitamin C intake. Have capsicum sliced onto
a pizza, stuffed or raw in a salad, and for
a 0 SmartPoints value salsa, dice tomatoes,
toss with lime juice, finely chopped Spanish
onion and fresh coriander.
PURPLE CABBAGE sliced finely and
added to salads or stir-fries has the
purple in the rainbow ticked.
BERRIES and most other in-season
fruits are packed full of antioxidants,
vitamins and minerals. They can be frozen
and kept in the freezer all year for a burst of
summer in the cooler months. WW Senior
Food Editor Lucy Kelly suggests a fruit salad
topped with 99% fat-free plain yoghurt
and a sprinkle of chopped nuts and seeds
as a speedy breakfast.
H
ead into the supermarket
in 2018 armed with this
fail-safe list of 25 go-to
foods to include on your shopping
list. They’re choices that make it
easy to cook and eat healthily. You’ll
find zero Points foods, some staples
and some surprises.
Our list takes you aisle by aisle,
starting with one of the most
important, the fruit and veg section. It’s
hard to go wrong here, but we’ve made
a colourful selection for you so you can
eat a rainbow every day. For fruit, it’s
best to shop seasonally – we’ve
included a few of our favourites.99% FAT FREE PLAIN GREEK
YOGHURT is super-versatile for both
sweet and savoury dishes – and zero Points.
Use it to top fruit salad or make a savoury
sauce to serve with fish or meat or to
marinate chicken, fish or lean lamb before
barbecuing or grilling. “Add a little tandoori
paste, tikka paste, Indian spices or chopped
herbs and garlic to flavour,” says Lucy.
“It’s also great for making vegie dips
such as chickpea, beetroot, carrot, pumpkin,
eggplant, lentil or tzatziki (cucumber and
garlic). Serve with vegie sticks.”
PARMESAN CHEESE is a great
addition to round out your
favourite pasta sauces and salads – and
1 tablespoon is only 1 SmartPoints value
per serve. >