Qualified nutritionist and former Miss Universe Australia Tegan Martin has identified nine staple items at the budget supermarket Aldi that she frequently purchases, emphasizing their affordability and simple ingredient lists. Many of these selections are priced under $5, aiming to demonstrate that healthy eating can be achieved without significant expense.
Martin's approach prioritizes products with minimal ingredients and fewer additives, such as artificial preservatives, flavors, or added sugars. "Simple ingredients get the tick of approval," she stated, noting that some of her picks contain only a single ingredient.
Among her top recommendations are Oh So Natural Cashews, which Martin notes are a more budget-friendly option compared to other retailers and contain no added preservatives, colors, or flavors. She also favors Brooklea No Added Sugar Vanilla Yogurts, priced at $1.29 each, for their straightforward ingredient list including milk, cream, and lemon pulp. Another health-conscious choice is Pick'd Apple Beetroot Carrot Celery Juice, selling for $3.99, which is cold-pressed to help retain nutrients.
For those seeking a fizzy beverage alternative, Martin suggests Remedy Yuzu Flavoured Soft Drink ($4.99), made with carbonated water, apple cider vinegar, and lemon juice. She also endorses Bonsoy Soy Milk ($4.49), a popular choice in cafes, for its creamy texture, plant-based protein, and simple ingredients, providing 10.3g of protein per 250ml serving.
Frozen vegetables are also highlighted, with Frozen Cauliflower ($2.79) being a particularly cost-effective option that requires no added salt, sugar, sauce, or preservatives. Its frozen format allows for extended shelf life and versatile use in various dishes. Additionally, Aldi's Oh So Natural Almond Spread ($5.69), made from 100% roasted Australian almonds, is recommended as a plant-based protein source.
For individuals managing gluten intolerance, Martin points to Aldi's Gluten Free Penne ($2.49), made from a blend of corn and rice flours, noting its absence of wheat, eggs, dairy, and soy. She advises those with diagnosed allergies or celiac disease to always verify current packaging information.
Rounding out the list are Nori Seaweed Sheets ($2.99 for 10), which Martin says contain no added MSG, salt, or artificial flavors, making them suitable for homemade sushi or as a crunchy snack.
Martin advocates for a balanced approach to eating, suggesting the 80/20 rule, where 80% of food choices are focused on quality ingredients, allowing for 20% to include a wider variety of foods. This philosophy underscores her belief that nutritious eating can be both accessible and enjoyable on a budget.