Supermarket savvy

I have to say I’m not a great lover of dairy foods but I know that I have to include them because they are an excellent source of calcium, which keeps my bones strong and may help long-term to prevent osteoporosis.

Meat/fish
2 large skate wings
6 lamb chump steaks
500g turkey mince
3 smoked mackerel fillets

White fish are low in fat and I usually go for skate wings or swordfish because I’m not keen on the taste of cod or plaice. Similarly, I chose turkey mince because it is a low fat protein source. Chump steaks provide the iron in my diet and prevent me from getting anaemia. They are also a rich source of zinc, which I need to boost my immune system, vitamin D, which helps me absorb calcium from other foods, and B vitamins, which help me release the energy from foods more efficiently. Chump steaks are fairly high in fat so I sometimes alternate these with chicken liver, another rich source of iron. Smoked mackerel fillets provide a small amount of n-3 fatty acids – the type of ‘good’ fat found in oily fish – and keep my heart healthy.

Tinned goods, etc.
1 tin sweetcorn
1 tin tuna steaks in spring water
1 tin red kidney beans
1 tin butter beans
1 tin chick peas
1 bottle green olives

Beans and pulses are my store cupboard basics providing me with fibre, protein and B vitamins. Tinned tuna, despite being an oily fish, is not a good source of n-3 fatty acids mainly because the canning process destroys it. I buy it anyway because it tastes great with sweetcorn, mayo and olives and makes a nutritious topping to my pizza base.

Dried foods
1 packet fusilli pasta
2 packs tofu
2 packs raisins
1 pack banana chips

These add to my store cupboard basics. Pasta is an excellent source of starchy carbohydrates, which releases energy and satisfies big appetites without being fattening. Tofu or beancurd is an excellent vegetarian protein alternative with the added bonus of calcium. Raisins and banana chips count as a portion of fruit, and I sprinkle these on my instant porridge so I don’t need to add sugar.

Convenience meals
2 deep pan pizza bases

I usually go for deep pan pizza bases because they contain more carbohydrates per portion than a thin crust pizza.

Biscuits
1 pack chocolate digestives
1 pack butter puffs

I have a weakness for biscuits, particularly chocolate ones, so I buy them but make sure they’re put quite high up in the cupboard above eye level. Still, I can manage to get through a pack of bix a week.

Confectionery
1 fruit and nut bar

Fruit and nut bars are another weakness of mine. They are great for an afternoon energy boost.

Bread/cereals
1 pack Ready Brek
1 pack Burgen bread

Instant porridge is easy to make in the morning and provides a quick source of energy. Besides being nutritious, porridge is also a great source of soluble fibre, which helps keep my cholesterol in check. Burgen bread is an excellent source of soya and phytoestrogens which help to protect against breast cancer.