plateWise
leave the healthy nutrition balancing act to us
hello
you first shopped on :
updated on :
your grocery list is
Please check that you have entered everything correctly. (You may need to scroll down your list).
The cost of your groceries is
Your groceries are intended to last for days. This is a cost of per day.
This quantity of food provides kcal per day.
Your groceries provide the following nutrients
Macronutrients
- Carbohydrates : g
- Net Carbohydrates : g
- Fibre : g
- Protein : g
- Fat : g
Micronutrients
Vitamins
Minerals
Mineral Ratios
Lipids
Evaluating your mineral ratios
- Your zinc will ideally be 8 to 15 times your copper (but in reality it's hard to see how plant eaters could achieve this). Your zinc to copper ratio was : 1.
- Your calcium will ideally be 1 to 3 times your magnesium. Your calcium to magnesium ratio was : 1.
- Your potassium ideally will be 4 to 8 times your sodium. Your potassium sodium ratio was : 1.
- Very high potassium foods are spinach, coriander, bok choy, lettuce, parsley, mushrooms, tomatoes, coconut water and cauliflower but almost all fruits, vegetables and legumes are excellent sources of potassium.
- This ratio should be of great concern to you if you are, even minimally, hypertensive. Normal BP is 120/80 or less. Be aware of the "whitecoat effect" and monitor your BP at home or another calm environment. An age related increase in blood pressure should not be accepted as normal.
- Athletes will need supplemental salt to replace losses in sweat.
Evaluating your lipids
You were deficient or borderline in the following nutrients
Don't worry about remembering these values as they will be noted again as needed.
Some nutrients can be eaten in excess!
Let's go shopping!
Meeting your nutrient targets starts with adding nutrient dense healthy foods that are selected specifically for you. The foods on your grocery list are low in some essential nutrients and these food suggestions are intended to go a long way to resolving those deficiencies.
Frequently Asked Questions
How are the food suggestion lists generated?
The foods are listed with the most nutrient rich first. They are compared on an equal energy (kilocalorie) basis rather than by weight or portion size. So in these recommendations 200 kcal of spinach (30 cups) is comparable to 200kcal of nuts (a large handful). It may be challenging to eat 30 cups of spinach so the nuts will be a better choice even if much lower down on the list.
What's the RDI?
The RDI is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group. An average individuals' requirement might, in fact, be closer to only 80% of the RDI as a generous margin is already built into this value.
What does RDI on an energy basis (used in the food lists) mean?
In the food recommendation lists a hypothetical situation is created. This make belief scenario is that over a day you eat exclusively 2000 calories of just the one food. The single food diet is then evaluated to see if you met the RDIs for each nutrient. This way the foods can be compared to one another. 2000 calories is not a magic number (just a nice round one for maths calculations) but if your diet is significantly lower in kilocalories than this it becomes harder to reach nutrient targets. Likewise if you eat more it is easier.
How do I best utilise the lists?
If you are just ever so slightly low in a nutrient you really should feel free to choose the food that appeals most. However if your nutrient deficiency is very significant you'll have to be more attentive.
Have a look at the lists and think could I make a meal I would like with these ingredients?
It can't be stressed enough that it can be difficult (and also very expensive) to eat enough very low calorie watery vegetables (and even more so herbs) to make an impact. For this reason special attention is drawn to the higher energy foods. You will be guided as to how much of a particular food you should aim to eat to help you determine a realistic approach to improving any deficiencies.
Wondering how each of the top priority foods recommended for your next grocery list were selected?
They are the most nutrient rich foods from the nutrients you scored under 80%! It is hoped to provide, if possible, at least 6 food choices for each deficient nutrient. The top priority foods are slightly different from the individual nutrient lists because, where there are very long lists, only the best foods are selected. The other foods aren't forgotten and they are included in the recommended lists that you will see later. It's important to focus on the top priority foods until you have resolved any nutrient deficiencies of importance to you. If a food appears in multiple nutrient lists it's really calling your name.
Eat more of these foods!
Eat the rainbow!
How colourful is your grocery list?
- green foods :
- purple foods :
- red foods :
- orange foods :
- yellow foods :
- Other green foods you may like are
- Other purple foods you may like are
- Other red foods you may like are
- Other orange foods you may like are
- Other yellow foods you may like are
Challenge yourself to try something new!
Which fruit, vegetables and herbs are in season now () in Australia?
Eat lots of plants!
How many different plant foods are you eating?
What foods are you eating most of?
By Energy
By Volume
By Cost
The foods contributing the most energy to your diet were evaluated in regards to whether they help you reach your nutrient targets. This is independent of any other potentially very significant (and perhaps even greater) value the foods may have such as being rich in phytonutrients or beneficial to your gut microbiome.
These ratings are only based on the most valuable nutrients for you this week (or these few days). A non-rated food may be very high in many nutrients but your diet is already plentiful in those nutrients. A food's rating is not a reflection of how "healthy" it is.
Looking for more new foods to try?
Comparing the cost of my foods
What do my foods cost per 100 calories?
This list tends to mirror the energy content of the foods.
- Many of the superstar foods like leafy greens top the list as most expensive but their nutrient density makes them keepers, nonetheless.
- Amongst the very cheapest on the list, healthy fats, combine nutrient density and great value for money.
- Legumes are also excellent value, and even more so, if purchased dried versus canned.
- Eggs, fruits and starchy vegetables tend to fall in the middle of the price range.
- Frozen vegetables compete with well priced fresh ones.
- That leaves most non-starchy fresh vegetables as the most expensive (and most nutrient dense) foods on the list.
Cheapest vegetables
Moderately priced vegetables
Most expensive vegetables
Keen to lower your grocery bill but still include fresh fruit and vegetables?
- Fruit and vegetables, which are significantly less expensive than most, are found in the lower half of this list.
- Eat seasonally and keep an eye on specials.
- Frozen fruit and vegetables may be a lot cheaper than the same fresh, especially out of season.
- Low calorie but expensive foods can be combined with high calorie inexpensive foods to moderate the price.
- Try eating vegetables cooked in oil or with nut butter or tahini.
- Depending on the price, adding avocado (or mango) may reduce the cost of a salad.
- For an even cheaper salad add - oils, tahini or nut butter, legumes, eggs.
- Most higher energy foods are relatively inexpensive but olives are moderate to high in price.
Heart Healthy Foods
A heart healthy diet is high in polyunsaturated and plant sourced monosaturated fats whilst very low in saturated fats
Polyunsaturated fats are of greater benefit than monosaturated fats
Additionally this heart healthy diet is high in fibre and minimally processed wholefood carbohydrates
Monosaturated fat
Polyunsaturated fat
Saturated fat (minimise)
Healthy Fat Ratios
Ideally polyunsaturated fats and monosaturated fat from plants should be at least 3 times saturated fat. In the tables below this is equivalent to a Sat : Mono + Poly ratio below 0.33. Keep in mind that the important result is achieving this over the average of your diet rather than a need to exclude any individual food.
Monosaturated fat of animal origin is not associated with heart health benefits and is generally considered a negative in this regard. This is in contrast to plant derived monosaturated fats.
A serving of nuts is 30g.
A serving of avocado or olives is 60g.
A serving of eggs is 2 large eggs which is just over 100g.