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100 Nutrient Dense Foods

The complete shopping list of foods that pack the most nutrition into every bite — so you can fuel your family well without overthinking it.

100 nutrient-rich foods, all in one list
Organised by category for easy shopping
Family-friendly options that won’t break the budget
Print and stick on the fridge — done

Christina, Nutritionist and Founder of TSHM

So Nice To Meet You

Hi, I’m Christina

Mum, nutritionist, food coach

I created this list because I was tired of seeing busy mums standing in supermarket aisles second-guessing every choice. There’s no need for it — you don’t need to memorise nutrition science to feed your family well.

This is the same list I share with my 1:1 clients in their first week. It cuts through the noise and gives you a clear, qualified-nutritionist-approved shortlist of foods that actually move the needle — for energy, recovery, weight loss, and the everyday wellbeing of your whole family.

Print it, stick it on the fridge, and shop with confidence. No more decision fatigue, no more wondering whether you’re “getting it right.”

What’s Inside

A nutritionist-curated shortlist you’ll actually use

Not just a list — a practical tool designed for the way busy mums shop, cook, and feed their families.

The Full 100 Foods List

Categorised by protein, vegetables, fruits, healthy fats, wholegrains, and pantry staples — so you know exactly what to grab.

Why Each Food Earns Its Place

A short note on the key nutrients each food brings — so you understand why it matters, not just what to buy.

Built for Real Supermarkets

Every food is something you’ll actually find at Coles or Woolies, at prices that work for a family budget.

Use It Anywhere

Print it for the fridge, save it on your phone, or share it with your partner. Nutrition made effortless.

Ready to shop smarter?

Pop your details into the form at the top of the page and the list lands in your inbox in seconds. Print it before your next grocery run.

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