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Bread
100 per cent wholewheat, nutty, grainy breads
Tortillas
Wholemeal pita bread
Linseed rye bread
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Pasta, rice and noodles
Fettuccine
Vermicelli
Linguine
Macaroni
Wholewheat spaghetti
Basmati rice
Rice noodles
Egg noodles
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Cereals and grains
Jumbo oats
Bran sticks
Bulgur wheat
Pearl barley
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Beans and pulses
Canned beans, including red kidney, cannellini, butter, mixed, haricot, aduki, borlotti, pinto, baked beans and refried beans
Canned chickpeas
Red and green split lentils
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Baking and cooking
Wholemeal flour
Oatmeal
Baking powder
Cornflour
Mixed spice
Ground cinnamon
Cinnamon sticks
Five spice powder
Wheat/oat bran
Dried, ready-to-eat apricots
Sultanas
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Nuts and seeds
Peanuts
Flaked almonds
Walnuts
Brazil nuts
Hazelnuts
Sunflower seeds
Sesame seeds
Linseeds
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Dairy
Skimmed milk
Low-fat crème fraîche
Low-fat fromage frais
Low-fat vanilla ice cream or frozen yoghurt
Low-fat (preferably sugar-free or reduced-sugar) natural and fruit yoghurts
Low-fat cottage cheese
Reduced-fat Cheddar and
feta cheese
Parmesan cheese
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Meat, poultry, fish and eggs
Extra-lean ham, bacon and minced beef
Parma ham
Turkey slices
Chicken breasts (skin removed)
Eggs
Mackerel (canned in brine
and fresh)
Smoked salmon
Salmon fillets
Fresh tuna
Canned tuna
Cod
Haddock
King prawns
Scallops
Canned anchovies
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Fruit
Any. Particularly fresh apples, pears, plums, cherries, peaches, strawberries, raspberries, blackberries, kiwi fruit, oranges, limes, lemons, grapefruit, red grapes
Canned fruit in fruit juice rather than syrup
Frozen mixed berries
Vegetables
Any! Just go easy on the potatoes - try sweet potatoes or small, new ones instead. Buy as many different coloured vegetables as possible to make sure you are getting plenty of immune-boosting antioxidants. Stock your freezer with frozen vegetables, too – they can be just as nutritious as fresh ones
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Storecupboard items
Vegetable and beef stock cubes
Fresh garlic
Fresh chillies
Fresh ginger
Lemongrass
Soy sauce
Worcestershire sauce
Tomato purée
Wholegrain mustard
Olives
Balsamic vinegar
Red wine vinegar
Sweet chilli sauce
Lemon juice
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Good-quality dark chocolate (70 per cent plus cocoa solids)
Cranberry sauce
Peanut butter
Honey
Curry powder (medium)
Ground cumin
Chilli powder
Relish
Canned tomatoes
Capers
Canned artichoke hearts
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Fats and oils
Olive oil, sunflower oil and sesame oil
Low-fat polyunsaturated spread
Herbs
A selection of fresh herbs, such as coriander, basil, oregano, rosemary, chives, tarragon, parsley, sage and mint
Drinks
Unsweetened, fresh fruit and vegetable juices (preferably with pulp) |
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