Qualified nutritionist Tegan Martin has revealed nine budget healthy food products she recommends buying at Aldi as grocery prices continue to rise.
The former Miss Universe Australia explained that eating well does not require purchasing expensive products carrying health claims or shopping in a separate health aisle. Instead, her selections focus on simple ingredient lists and minimal additives, with five of the nine items priced under $5.
Martin emphasized that pantry staples can quickly escalate grocery totals if shoppers are not careful. Speaking to Daily Mail, she noted that several of her top recommendations contain just a single ingredient, while others avoid added sugar, artificial preservatives, and synthetic flavours.
Martin gained public prominence after winning Miss Universe Australia in 2014 before qualifying as a professional nutritionist. Supermarket chain Aldi operates extensively across Australia, offering private-label groceries designed to provide lower cost alternatives to brand-name products.
Nuts and pantry staples
First on Martin's list of recommendations is a bag of Oh So Natural Cashews, which retails for $19.99. While nuts are a convenient pantry staple, they can easily inflate grocery bills. "Nuts can break the budget but Aldi's are much cheaper," Martin told Daily Mail.
She highlighted that these cashews contain no added salt, preservatives, artificial flavours, or colours. Nuts naturally contain plant protein, fibre, and unsaturated fats, although their precise nutritional breakdown depends on the variety. Martin suggested eating cashews by the handful, scattering them over salads, or adding them to stir-fries and breakfast bowls.
Lunchbox options and healthy drinks
For parents looking for convenient lunchbox snacks, Martin recommended Brooklea No Added Sugar Vanilla Yogurts, priced at $1.29 per pouch. The pouches contain milk, water, cream, lemon pulp, and live yoghurt cultures, while excluding artificial colours or preservatives. "Simple ingredients get the tick of approval," she said.
Receiving her third recommendation was Pick'd Apple Beetroot Carrot Celery Juice, which costs $3.99. Martin praised the beverage for having "no unnecessary extras" and highlighted that it is cold-pressed. Cold-pressed processing helps preserve naturally occurring nutrients and flavour compared to traditional heat-based methods. She noted that while fruit and vegetable juices are convenient, they should not replace whole produce, which retains dietary fibre.
Shoppers looking for a fizzy drink alternative were directed toward Remedy Yuzu Flavoured Soft Drink, which costs $4.99. "If you're craving a fizzy drink, this is a better-for-you pick," Martin said. Made with carbonated water, apple cider vinegar, lemon juice, yuzu extract, and plant-based sweeteners, she called it "a refreshing alternative when you want the fizz without the fuss."
Café favourites and frozen produce
Martin also endorsed Bonsoy Soy Milk, priced at $4.49, which 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," she said. Its ingredient list includes filtered water, whole organic soybeans, tapioca syrup, sea salt, and calcium carbonate.
A 250ml serving of Bonsoy provides 10.3 grams of protein, according to brand nutritional data. Martin pointed out that checking protein levels is important when selecting plant-based milk alternatives, as different products vary considerably in nutritional value.
One of the cheapest items on her list is Frozen Cauliflower, which sells for $2.79. The product contains pure cauliflower without added salt, sugar, sauces, or preservatives. Keeping frozen vegetables on hand helps reduce food waste, as shoppers can use exact portions while keeping the remainder in the freezer. Martin suggested using the cauliflower for oven-roasted bakes, soups, and curries, or blending it into smoothies for an extra vegetable boost.
Healthy spreads and dietary options
Another item on her list is Aldi's Oh So Natural Almond Spread, available for $5.69. Made from 100 per cent roasted Australian almonds, it contains no artificial colours, flavours, or preservatives. Calling it a "delicious source of plant-based protein," Martin suggested spreading it over toast, stirring it into smoothies, or adding a spoonful to fruit, yoghurt, and muesli bowls.
Shoppers avoiding gluten can choose Aldi's Gluten Free Penne, priced at $2.49. Made from a blend of white corn flour, yellow corn flour, and rice flour, it is free from wheat, eggs, dairy, and soy. "With no unnecessary additives, it's an excellent everyday option for those avoiding gluten," Martin said. She added that anyone with diagnosed allergies or coeliac disease should always check product packaging and allergen statements directly, as ingredients and manufacturing processes can change.
Rounding out her recommendations are Nori Seaweed Sheets, priced at $2.99 for a pack of 10. The plain roasted nori sheets contain no added MSG, salt, or artificial flavours. Martin suggested using them for homemade sushi, rice bowls, soups, and salads, or eating them as a crunchy snack.
Nutrition advice and the 80/20 rule
Martin stressed that eating with health in mind does not require total food restriction. "I also think it's important to remember the 80/20 rule when it comes to food, rather than restricting ourselves completely," she said. "Aim for quality ingredients 80 per cent of the time, while leaving the other 20 per cent to enjoy a wider variety of foods."
She added that with five of her nine recommended Aldi items costing less than $5, shoppers can maintain a nutritious diet without overspending on their weekly grocery shop.
