With grocery prices continuing to bite, eating well can sometimes feel like an expensive exercise.
But qualified nutritionist and former Miss Universe Australia Tegan Martin has revealed the budget supermarket buys she rates, sharing nine products she would happily add to her trolley at Aldi.
Rather than filling her basket with pricey products carrying health claims, Tegan’s picks are straightforward, with everything from $1.29 yoghurt pouches and frozen vegetables to pasta, nut butter, and even a fizzy drink alternative making the cut.
The common theme running through many of her recommendations is having a simple ingredient lists and fewer unnecessary additions.
Among her top buys are products containing just one ingredient, while others have won her approval for containing no added sugar, artificial preservatives or flavours.
First on Tegan’s list is a bag of Oh So Natural Cashews ($19.99).
Nuts are a handy pantry staple but can quickly send a grocery bill soaring, which is one reason she rates Aldi’s offering.
‘Nuts can break the budget but Aldi’s are much cheaper,’ Tegan told Daily Mail.
Qualified nutritionist Tegan Martin (pictured) has revealed the budget supermarket buys she rates from Aldi
Among her top buys are products containing just one ingredient, while others have won her approval for containing no added sugar, artificial preservatives or flavours. First on Tegan’s list is a bag of Oh So Natural Cashews ($19.99)
She also highlighted these cashews contain no added preservatives, colours, flavours or salt.
In fact, nuts naturally contain unsaturated fats, plant protein and fibre, although their exact nutritional profile varies depending on the variety.
They can also be an easy way to make meals and snacks more satisfying, whether eaten by the handful, scattered over salads or added to stir-fries and breakfast bowls.
Parents looking for an easy lunchbox option may want to take note of Tegan’s next recommendation of Brooklea No Added Sugar Vanilla Yogurts ($1.29 each).
Tegan praised the straightforward ingredients in these pouches, which include milk, water, cream, lemon pulp and live yoghurt cultures.
‘Simple ingredients get the tick of approval,’ she said, adding that it also contains no artificial colours or preservatives.
Getting her third tick of approval was Pick’d Apple Beetroot Carrot Celery Juice ($3.99), which has ‘no unnecessary extras’.
The juice is cold-pressed, a processing method she said helps retain more of the naturally occurring nutrients and flavour.
Those avoiding gluten don’t need to spend a fortune on pasta either as recommends Aldi’s Gluten Free Penne ($2.49), which is made using a blend of white corn flour, yellow corn flour and rice flour
The common theme running through many of Tegan’s Aldi recommendations is having a simple ingredient lists and fewer unnecessary additions
Parents looking for an easy lunchbox option may want to stock up on Brooklea No Added Sugar Vanilla Yogurts ($1.29), and for a healthy spread on toast, opt for Aldi’s Oh So Natural Almond Spread ($5.69)
While juice can be a convenient addition to a diet, it shouldn’t necessarily replace eating whole fruit and vegetables, which retain their fibre.
It isn’t all yoghurt and vegetables, either. For those moments when you’re craving something fizzy, Tegan pointed shoppers towards Remedy Yuzu Flavoured Soft Drink ($4.99).
‘If you’re craving a fizzy drink, this is a better-for-you pick,’ she said.
According to her, the drink is made using carbonated water, apple cider vinegar, lemon juice, yuzu extract and plant-based sweeteners.
She described it as ‘a refreshing alternative when you want the fizz without the fuss’.
Next up is Bonsoy Soy Milk ($4.49), a cult favourite that has long been a fixture in Australian cafés.
‘Nutritionist-approved for good reason – Bonsoy is a creamy soy milk with plant-based protein and a simple ingredient list.’
For tasty drinks, she rates Pick’d Apple Beetroot Carrot Celery Juice ($3.99), which has ‘no unnecessary extras’ and Remedy Yuzu Flavoured Soft Drink ($4.99), made using carbonated water, apple cider vinegar, lemon juice, yuzu extract and plant-based sweeteners
One of the simplest and cheapest products on her list is Frozen Cauliflower ($2.79), because it has no added salt, sugar, sauce or preservatives
Bonsoy lists filtered water and whole organic soybeans among its ingredients, alongside tapioca syrup, sea salt, and calcium carbonate.
A 250ml serve provides 10.3g of protein, according to the brand’s current nutritional information, which is worth noting when choosing a plant-based milk, as different varieties can vary considerably nutritionally.
One of the simplest and cheapest products on her list is Frozen Cauliflower ($2.79), because it has no added salt, sugar, sauce or preservatives, and its frozen format means it can be kept on hand for those nights when the fresh vegetable drawer is looking decidedly bare.
Tegan recommended using it for oven-roasted vegetable bakes, soups and curries, or even blending it into smoothies for an extra vegetable boost.
Frozen vegetables can be particularly useful for reducing food waste, as you can use exactly what you need before returning the remainder to the freezer.
Bonsoy Soy Milk ($4.49), is a cult favourite that has long been a fixture in Australian cafés, and contains 10.3g of protein per 250ml’s as well as calcium carbonate
Another pantry staple that impressed her is Aldi’s Oh So Natural Almond Spread ($5.69).
It’s made from 100 per cent roasted Australian almonds and contains no artificial colours, flavours or preservatives, according to Aldi.
Tegan described it as a ‘delicious source of plant-based protein’ and suggested spreading it over toast, stirring it into smoothies or adding a spoonful to fruit, yoghurt and muesli bowls.
Those avoiding gluten don’t need to spend a fortune on pasta either with Aldi’s Gluten Free Penne ($2.49), which is made using a blend of white corn flour, yellow corn flour and rice flour.
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‘With no unnecessary additives, it’s an excellent everyday option for those avoiding gluten.’
She also pointed out the pasta is free from wheat, eggs, dairy and soy, which can make it an option for some shoppers navigating multiple food allergies.
However, anyone with a diagnosed allergy or coeliac disease should always check the current packaging and allergen statement themselves before eating a product, as ingredients and manufacturing information can change.
Rounding out her Aldi haul are Nori Seaweed Sheets ($2.99 for 10).
Tegan said the plain roasted nori contains no added MSG, salt or artificial flavours and suggested using the sheets for homemade sushi, rice bowls, soups and salads, or simply eating them as a crunchy snack.
Her nine recommendations are a reminder that shopping with nutrition in mind doesn’t necessarily require seeking out an entirely separate ‘healthy food’ aisle.
‘I also think it’s important to remember the 80/20 rule when it comes to food, rather than restricting ourselves completely.
‘Aim for quality ingredients 80 per cent of the time, while leaving the other 20 per cent to enjoy a wider variety of foods.’
And with five of her nine recommendations coming in at under $5, eating well doesn’t necessarily mean having to blowing the weekly grocery budget.
