Store cupboard essentials
Pulses, nuts and seeds:
Packed with protein, cholesterol-free, low in sodium, rich in fibre, complex carbs and a variety of vitamins and minerals, these 'superfoods' are essential store cupboard basics. They're an inexpensive way to boost your intake of vitamins B1, B2, niacin, folate, calcium, phosphorous, potassium and iron. Scientific research has shown that these starchy carbohydrate foods have a low Glycaemic Index (GI), which means that the sugars they contain are released slowly into the bloodstream and don't cause rapid sugar swings like processed carbohydrate foods. However, nuts and seeds do have high calorie content so this isn't a green light to eat as much as you can.
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Flaxseeds (these are a great source of omega-3 fats)
- Walnuts
- Almonds
- Peanuts
- Pecan nuts
- Cashew nuts
- Hazelnuts
- Lentils, canned or dried
- Red kidney beans, canned or dried
- Chick peas, canned or dried
- Butter beans, canned or dried
- Cannellini beans, canned or dried
- Soy beans, canned or dried
- Alfalfa seeds (can sprout these)
Wholegrains:
A whole grain consists of the bran, germ and endosperm, which are protected by an outer covering called the hull. It is the outer coating, bran and germ which contains 90 per cent of nutrients such as fibre and B-Group vitamins. Refined grains have been processed and stripped of their outer coating, bran and germ, which means that it is deficient in many nutrients that are essential for health.
- Cracked wheat or cous cous
- Rolled oats
- Quinoa
- Brown rice
- Red rice
- Wild rice
- Barley
- Millet
- Wholewheat noodles
- Buckwheat noodles
- Soba noodles
- Wholewheat pasta
- Wholegrain cereals
- Rye crispbreads
- Rye bread
- Pumpernickel bread
- Wholegrain bread
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