So I need to get my healthy food shopping list ready for 2014. If “You are what you eat” is true, I’ll be white rice and soy sauce. I’ve been living with my mum for the past year. And mum’s cooking consists of white rice, white flour and soy sauce in everything for breakfast, lunch and dinner.

This year I’m going to “eat the rainbow”, not just black soy sauce and white rice. I’ll eat a broad mix of different colored fruit and vegetables to scoop up a good mix of antioxidants and other nutrients. The whole year round. This is for sure going to be a challenge as I can easily win “the most inconsistent person” title. Sticking to something all the time is just not in my blood naturally. But I’ll put this mission out there to make eating healthy food my habit for 2014, hopefully for life too.

Followed by my 16 healthy snack ideas, here’s my

Healthy Food Shopping List As A Start:

1. Salmon among other oily fish such as tuna, blue eye travealla, sardines, blue mackerel.

Healthy Food Shopping List salmonI’ll try to eat oily fish at least twice a week.

Why: keep heart healthy. Omega – 3s can help prevent the development of heart disease.

How: Grill salmon for dinner, raw sashimi.

2. Peaches

Why: Good for strengthening the skin, and fiber for improving bowel and heart health. Peaches also act as antioxidants which may help to prevent cancer.

How: Snack or salad meal

3. Yoghurt

Healthy Food Shopping List yoghurt

Why: Maintaining and building ( I know it’s a bit to late to build now:)) bone strength. Yoghurt is a fantastic source of protein and calcium. It can also help keeping healthy tummy bacteria.

How: Breakfast, snack or dessert.

4. Tomatoes

Healthy Food Shopping List tomatoes

Why: prevention of heart disease, high blood pressure and some cancers.

How: snack on a punnet of cherry tomatoes, salad, stir fry with eggs, soup.

5. Blueberries, apples and prunes

Healthy Food Shopping List blueberriesWhy: Rich in antioxidant and delicious!

How: Snack, salad, eat with yoghurt for breakfast.

6. Citrus fruit

Healthy Food Shopping List citrus fruit

Why: A good source of vitamin C, B9, fiber and a range of protective antioxidants.

How: Snack or salad.

7. Cucumber:

Healthy Food Shopping List cumcumbers

Why: A beautifying food. High water content. They help to flush out toxins.

How: snack, salad

8. Celery

Healthy Food Shopping List celery


Why: Low-carbohydrate, protein. Helps to reduce high blood pressure.  Celery does not lose any nutritional value when cooked. Drinking celery juice throughout the day helps to curb your cravings for rich and sweet foods.

How: Celery juice, stir fry, salad.

9. Spinach:

Healthy Food Shopping List English Spinach

Why: High nutritional value and rich in antioxidants.

How: Steam, stir fry or soup.

10. Broccoli

Healthy Food Shopping List broccoli

Why: High levels of fiber and is a rich source of vitamin C.

How: Steam, stir fry.

Alright, I won’t loose my shopping list this time – it’s on the internet. What new habit do you want to have in year 2014?