EVERY household has its own kitchen staples.
From cereal in the morning to pasta for dinner, there are some items that you simply can’t go without.
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But with so much choice down every supermarket aisle, it can be hard to know which products are best to go for.
Some are packed with health benefits, from gut-loving fibre to essential vitamins and minerals.
Others, won’t be doing you any favours.
Here, Dr Federica Amati, head nutritionist at health app ZOE, reveals what’s best to pop in your trolley, and what you should avoid at all costs…
READ MORE ON DIET
MILK
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THE milk aisle has expanded considerably in recent years thanks to veganism, lactose intolerance and the rise in plant milks - from rice to oat and even pea milk.
But cow’s milk remains the most nutritious option, according to Dr Amati.
“It’s an excellent source of protein, calcium, potassium, and a range of vitamins,” she says.
“Whole, semi and skimmed milk can all be part of a healthy diet, so it’s mostly down to personal choice.
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“It’s worth knowing that when fat is removed from milk however, some of the fat-soluble vitamins, like A, D and E, are removed along with it.”
When it comes to plant milks, take extra care.
The healthiest biscuits to add to your shopping basket if you can't resist them
“Always read the label,” Dr Amati adds. “Some can contain added sugars and sweeteners or emulsifiers, so opt for a brand with the fewest ingredients.
“I don’t recommend rice and almond milks as they tend to have the unhealthiest additives and aren’t nutritious.
“Rice milk is actively discouraged for under-fives because of its arsenic content.”
Generally, non-dairy options tend to be lower in protein and vitamins too.
For example, there is 7g of protein in 200ml of whole milk, versus 0.4g in Tilda rice milk.
The best oil is rich in healthy fats, polyphenols and other bioactive compounds that support your health
Dr Federica AmatiNutritionist
Research published in the Current Environmental Health Report found that a complete shift from dairy to plant-based milk could result in lower intakes of protein, phosphorus and choline, as well as vitamin B12 and calcium, if the products aren’t fortified.
If there’s one milk you should definitely avoid, Dr Amati says it’s raw cow’s milk, which is unpasteurised.
“I know it’s fashionable at the moment, but there’s no evidence at all that it has any extra benefits and plenty of evidence that it can cause serious illness,” she adds.
This includes harmful bacteria such as salmonella, E. coli and listeria.
Research in the journal Emerging Infectious Diseases showed that raw milk or cheese causes 840 times more illnesses than pasteurised dairy.
BREAD
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FROM morning jam-on-toast to hearty lunchtime sandwiches, bread is likely to appear in your day at some point.
In fact, over half a kilo of bread is consumed per person every week in UK households, according to Statistica.
But which loaf is best? Dr Amari says without a doubt, it’s wholegrain.
“Look for a loaf where you can see actual seeds too,” she adds.
“Seeds are nutrient-dense and contain healthy fats.
“Also, look for a brand that has the least unrecognisable ingredients.”
The 6 healthiest supermarket loaves of bread
By Alice Fuller, Health Features Editor
MANY of us cut bread out of our diets when trying to lose weight.
But experts reckon you can still enjoy sandwiches and slices of toast without piling on the pounds.
In fact, it is actually a great way to get a quick, balancedmealinto your day, according to registereddietitianPriya Tew.
She said: "Bread has got itself a bad name, but as a dietitian, I still think people can eat it.
"As with all foods, common sense and moderation is the key. Think eggs and spinach on toast or a chicken and salad sandwich, for example.
"If you're worried, stick to bread at just one meal a day, and have other carbohydrates as the others. But there is no need to cut it out all together.
"Not eating your favourite foods can lead to you craving them and then over-eating them anyway."
Priya's top six loaves for thosewatching their waistlines are:
- Warburtons Plant Power Seeded Loaf
- Jason's Sprouted Grains Sourdough
- Mestemacher Wholemeal Rye Bread
- Hovis Seed Sensations Seven Seeds Original
- Kingsmill 50/50 Medium Bread
- Tesco Hi Fibre Wholemeal Loaf
You can read the full article here.
Check the fibre content too. Fibre doesn’t just help to keep your digestive system running smoothly; it’s also linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer, according to the NHS.
“Look for a loaf with 6g or more of fibre per 100g,” Dr Amati says.
“Bread that’s high in fibre can reduce your blood sugar response after eating and keep you feeling fuller for longer.”
Sourdough is another great option. But Dr Amati warns that you must read the label carefully.
“Sometimes manufacturers label bread as ‘sourdough’ but it isn’t,” she says.
“Look for a loaf without any preservatives or additives. It should only contain flour, sourdough starter, water, salt and perhaps a little bit of oil, herbs or spices.”
Still unsure? It’s best to turn your back on white bread.
“White bread is generally the worst because it’s made from highly refined grains,” Dr Amati says.
“When grain is industrially refined, most of the goodness is stripped away, including fibre and micronutrients.”
BEANS
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EVERY British kitchen has a tin of baked beans lurking somewhere in the cupboard.
“Although they’re technically ultra-processed, they do contain whole beans, which are an excellent source of protein, fibre and healthy plant compounds like polyphenols, which support your gut microbiome (the collection of bacteria which live in your gut),” says Dr Amati.
But ditch the varieties that are packed full of salt and sugar - sadly, that means Heinz and Branston originals - and choose low-salt and low-sugar versions instead.
Half a can of regular Heinz Beanz contains 8.9g of sugar and 1.3g of salt - 10 per cent and 21 per cent of your daily recommended intake respectively.
In comparison, the 'light' version has 3.9g of sugar and 0.9g of salt (four per cent and 15 per cent respectively).
Your best bet is to get a tin of mixed beans, Dr Amati says.
“Each type of bean - cannellini, kidney, black, pinto - has a unique nutritional makeup,” the expert adds.
“None are necessarily better than the others, so a good option is to buy a tin of mixed beans.
“That way you get more plant diversity, which we know is linked to better health.
“You can add them to salads, soups, and casseroles.”
Research published in the Nutrition Journal found that people who regularly consume beans typically have higher nutritional intakes, lower BMIs and a smaller waist circumference.
OIL
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WHETHER you’re frying, roasting or whipping up a salad dressing, there’s likely to be oil involved somewhere.
The best one you can use is extra virgin olive oil (EVOO), according to Dr Amati, who dubs it “the queen of oils”.
“It's rich in healthy fats, polyphenols and other bioactive compounds that support your health,” she adds.
“If you cook with it at high temperatures, it can sometimes taste a bit off, but for salads and dressings, EVOO is your best bet.”
Seeds oils can also remain a permanent fixture in your kitchen, despite what you may hear on TikTok.
Dr Amati says: “There’s a lot of misinformation floating around about seed oils, but all standard seed oils, such as rapeseed and sunflower, are fine for cooking.”
If there’s an oil you can say goodbye to, it’s coconut.
“There’s no problem using it once in a while, but it’s much higher in saturated fats than the other cooking oils, which means it’s less healthy for you in the long run,” says Dr Amati.
CEREAL
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YOUR morning bowl of cereal can help or hinder your health, depending on which one you buy.
Dr Amati recommends choosing cereal that has the fewest ingredients and the greatest amount of fibre.
“Products like Weetabix and Shredded Wheat tend to be good sources of fibre without too much else added in,” Dr Amati says.
“Look for versions that contain wholegrains, as these products are likely to have more nutrients, too.”
As an Italian, I love pasta, so it’s not something I could ever do without - but you've got to pick the right one
Dr Federica AmatiNutritionist
Need to sweeten things up?
“Try to add berries - frozen berries are really convenient - rather than sugar,” she adds.
And kids’ cereals are a huge no-no.
“Some products, especially the ones marketed to children, have incredibly high levels of sugar,” Dr Amati says.
For example, Kellogg's Frosties contain 11g of sugar per 30g serving.
Adults should have no more than 30g of free sugars a day (equivalent to about seven sugar cubes), while children aged seven to 10 should be limited to 24g, those aged four to six to 19g, two- to three-year-olds to 14g, and one-year-olds to 10g.
“Cereals might also include a raft of preservatives, colourants, and emulsifiers,” she adds.
Another thing to be mindful of is the ‘suggested serving size’ on the box, Dr Amati warns.
“It might look like a cereal isn’t too high in sugar until you realise that the recommended serving is tiny and that you eat twice that for breakfast,” she says.
PASTA AND RICE
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WHO doesn’t love a warming bowl of pasta for dinner?
Generally, Dr Amati says you should go for brown or wholewheat pasta or rice as these varieties contain more gut-loving fibre.
If you can, ditch the refined pasta and rice completely.
“As an Italian, I love pasta, so it’s not something I could ever do without,” says Dr Amati.
“However, white pasta is highly refined and lacks fibre and nutrients.”
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As for pastas made from peas, beans or lentils, it’s wise to be wary.
“Often, they have more fibre and protein than standard pasta, but check the label, because some may contain a laundry list of preservatives and other added extras that you don’t need,” she adds.
