The five ingredients nutritionists always add to their shopping baskets
What do nutritionists really buy at the supermarket? Here's all the healthy inspiration you need for your next food shop… Trying to eat a well-rounded healthy diet can feel overwhelming and expensive, but it really doesn’t need to. We asked three registered nutritionists what five ingredients they can’t be without and why. You might be surprised by how basic some are… 1. Wholegrains This encompasses oats, brown rice, wholegrain pasta and wholemeal bread because these are great kitchen staples which work well in any dish. Compared to their white refined counterparts, wholegrains are higher in fibre and research suggests that regularly including them as part of a balanced diet may reduce the risk of heart disease and type 2 diabetes. I often enjoy porridge made with oats for breakfast and even homemade pizzas using wholemeal flour. 2. Flax and chia seeds These seeds are an excellent source of fibre, just two tablespoons of chia seeds provide over a third of our daily fibre intake. They are also a source of plant-based omega-3 fats. I love adding flaxseeds to my overnight oats and chia seeds to smoothies or chia puddings. These figgy nut and date oats include chia seeds for fibre and texture 3. Olive oil You’ll always find a bottle of olive oil in my kitchen. It’s rich in heart-friendly monounsaturated fats and antioxidants such as vitamin E and polyphenols. I use extra virgin olive oil for drizzling oil and a refined olive oil for cooking. 4. Spices These are a fantastic way to enhance the flavour of a dish without relying on too much salt. In addition to adding flavour, many spices also provide an antioxidant boost. Some of my favourites include cinnamon, smoked paprika, cumin and ginger. 5. Frozen fruit and veggies There’s a big misconception that frozen food is less nourishing than fresh. However, it’s typically frozen shortly after harvest, which helps lock in nutrients and beneficial plant compounds. Plus, frozen food allows you to enjoy high-quality produce year-round, even when it’s out of season. I particularly love using frozen avocado in smoothies for a cool, creamy flavour. Related stories How important is diet for a healthy immune system?5 ways to improve your diet that aren’t about weight lossThe cheap, everyday foods that are just as good as ‘superfoods’‘I gave up ultra-processed food for a week, here’s what happened’ How important is diet for a healthy immune system? 5 ways to improve your diet that aren’t about weight loss The cheap, everyday foods that are just as good as ‘superfoods’ ‘I gave up ultra-processed food for a week, here’s what happened’ Laura Tilt, Bristol 1. Eggs If you have eggs, you always have a meal! They’re so versatile and can be quickly transformed into breakfast, lunch or dinner. From a simple scramble to ‘everything left in the fridge’ frittata (perfect for lunchboxes) or a fancy egg sarnie (with capers, dill, Greek yoghurt, mustard and mayo), eggs are my go-to when I need a speedy meal. I also batch-boil them at the start of each week to top dals, noodles and or as a quick snack. Nutritionally eggs are a good source of protein (12g / 2 eggs), B vitamins (which we need to convert food into energy) and one of the rare sources of iodine (particularly important in pregnancy) and vitamin D. Want to make the perfect scrambled eggs? Here’s how 2. Tahini I always have tahini on hand to make hummus, but it’s also a great base for sauces and dressings which you can use to drizzle over roasted veggies or toss into noodle salads or slaws. The easiest involves whisking tahini with water, lemon juice and a little garlic and salt. I also love tahini for breakfast or a snack: spread on toast and top with a little honey and sliced banana or other soft fruit. Tahini is rich in the type of fats that support heart health and is a good source of plant-based iron and calcium. 3. Jarred roasted peppers There are LOADS of things you can do with a jar of roasted peppers, which are deliciously sweet and smoky. Blend them into pasta sauces, slice and throw into salads or layer into a sandwich, add to shakshuka, bolognese, chilli or use to top pizzas. They’re a fantastic source of vitamin C, which supports immune function. 4. Frozen peas Peas are so versatile and a great way to add colour to a meal, what’s more they’re high in fibre (of which 90% of us aren’t eating enough) and three tablespoons count as one of your five-a-day. You can add them to lunchtime salads, noodle dishes, curries, traybakes,pasta and risotto. You can even make a quick pea and mint smash for toast, topped with a boiled or fried egg. 5. Lentils I love the many types of lentils. I use split red lentils for cheap and quick dals, or to add extra fibre and nutrition to soups (they team well with carrot or butternut squash and spices). Lentil pouches make a quick base for salads and I always have a can of green lentils in the pantry to add to Bolognese 50:50 with beef mince. Lentils are an underappreciated fibre booster, half a pouch of lentils = 10g of fibre, a third of the recommended daily intake for adults. Rhiannon Lambert, London 1. Butter beans I will always have a tin of butter beans in my shopping basket. Not only are they incredibly cost effective, but they’re also versatile and with a long shelf-life they limit your food waste. Butter beans are a fantastic source of plant-based protein and fibre, which support digestive health and help maintain stable blood sugar levels. They are also rich in folate, iron and magnesium, contributing to energy production and cardiovascular health. I love roasting them in a little extra virgin olive oil, smoked paprika and a sprinkle of salt – they become the perfect snack or topping for a salad. 2. Frozen berries Frozen berries are packed with antioxidants, particularly vitamin C and polyphenols, which help combat oxidative stress and damage to the cells in the body and can have anti-inflammatory properties. Their high fibre and polyphenol content support digestive health by maintaining our gut microbiome, as well as reducing the release of sugar into our blood. Plus, the benefit of buying them frozen rather than fresh is they won’t go mouldy within three days! 3. Mixed nuts and seeds I will always buy a bag of mixed nuts and seeds to snack on, add to salads or use as a topping on my breakfast. They provide healthy (unsaturated) fats, protein, fibre and a range of essential vitamins and minerals, such as vitamin E, magnesium and zinc. Nuts and seeds support heart health and cognitive function. Including a variety of nuts and seeds in our diet allows for a balanced intake of omega-3 and omega-6 fatty acids. These fatty acids are types of unsaturated fats which play a key role in reducing chronic inflammation in our body, which reduces the risk of developing some chronic diseases. 4. Dark chocolate Dark chocolate with over 75% cocoa solids is rich in flavonoids – plant chemicals known as a phytochemicals. Research has shown flavonoids have a range of health benefits, including antioxidant and anti-inflammatory properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function. Dark chocolate also contains magnesium, iron, copper, manganese and fibre, essential nutrients that contribute to overall health. benefits Consuming dark chocolate in moderation can satisfy sweet cravings while providing health benefits, making it a valuable addition to my diet which is why it will always be in my shopping trolley. 5. Kefir Kefir is a fermented dairy product containing millions of probiotics, which are bacteria that could have many benefits. I will always buy kefir in my food shop as I use it every single day! Kefir is also low in lactose and rich in vitamins and minerals such as calcium and B vitamins that support bone health and bodily functions. Research has suggested that there are a range of health benefits associated with the consumption of kefir, which include improved gut health, cholesterol and blood sugar control. Kefir is also incredibly versatile (you can even use it in pancakes. Originally published September 2024