Store cupboard essentials

Fruits and vegetables:

Packed with nutritional goodness, dried, frozen, canned, juiced and fresh fruit and vegetables are high in vitamins, low in calories and cholesterol free. Most are rich in fibre and rich in antioxidants. Antioxidants help our body to fend off free radicals which can build up and increase the risk of developing certain types of cancers.

• Dried fruits such as raisins, apricots, figs and cranberries
• Frozen vegetables such as peas and sweetcorn
• Seasonal fruits and vegetables are cheaper so stock up on. For example, summer berries are great to snack on and sprinkle over cereal or yoghurt for breakfast while winter cruciferous vegetables such as cabbage, sprouts and kale contain phytochemicals, which help fight off infections and diseases
• Fruit juice, unsweetened
• Vegetable juices e.g. tomato

Dairy foods:

These are excellent sources of protein, vitamins and minerals, especially calcium, which is needed for healthy bones and teeth. Include a couple of low-fat servings a day to protect against osteoporosis (brittle bone disease).

• Probiotic low-fat yoghurt
• Probiotic yoghurt drinks
• Low-fat cheese e.g. cottage cheese, cream cheese, Edam, ricotta
• Skimmed milk
• Calcium-fortified soy, rice or oat milk (for those who can't tolerate cow's milk)
• Low-fat creme fraiche
• Low-fat sour cream
• Low-fat spread