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

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