Preparing to eat healthy

The first step in any healthy eating plan is to go shopping and get prepared. In this lesson you will learn how to make healthy eating decisions to assist in your ocean swimming training.

The first step in planning for healthy eating is to go shopping and get prepared.

Just like training for an event, you can’t expect results without putting in the effort.

Stock the fridge with seasonal produce, make sure you have healthy complex carbohydrates like brown rice and quinoa cooked ready to go and have a few protein options available like fish, chicken and eggs.

Well thought out preparation will result in successful diet changes.

Goal for the week

Do a big healthy shop, stock the fridge and pantry with nutrient dense foods and plan out your meals for the week in advance.

Here is what your shopping list may look like:


  • Avocado
  • Banana
  • Blueberries
  • Limes
  • Mango
  • Passion
  • Strawberries
  • Oranges


  • Asparagus
  • Bean sprouts
  • Broccoli
  • Baby spinach
  • Cabbage
  • Capsicum
  • Carrots
  • Cauliflower
  • Red onions
  • Pumpkin
  • Shallots
  • Snow peas
  • Sweet potatoes
  • Zucchini
  • Tomatoes



  • Olive oil
  • Kidney beans
  • Chickpeas
  • Hummus
  • Brown rice
  • Rolled oats

Health food section

  • Tamari almonds
  • Raw mixed nuts
  • Almonds
  • Cashews
  • Pumpkin seeds
  • Sesame seeds
  • Goji berries
  • Tamari sauce
  • Tahini
  • Flaxseed oil
  • Desiccated coconut
  • Coconut oil


  • Garlic
  • Ginger
  • Coriander
  • Basil
  • Chives
  • Cinnamon
  • Sea salt
  • Pepper
  • Turmeric


  • Peppermint tea
  • Chamomile tea
  • Green tea
  • Licorice tea
  • Cinnamon tea
  • Mineral water
  • Organic/ A2 milk

Animal products

  • Eggs- organic
  • Salmon/ fish filets
  • Organic chicken
  • Grass-fed beef
  • Organic/A2 natural yogurt


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