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