EVERY household has its own kitchen staples.
From in the morning to for dinner, there are some items that you simply can’t go without.
But with so much choice down every , it can be hard to know which products are best to go for.
Some are packed with benefits, from to essential .
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...
MILK
THE aisle has expanded considerably in recent years thanks to , and the rise in – from rice to oat and even pea milk.
But 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.
“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.
“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, 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 , phosphorus and choline, as well as and , 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 , and .
Research in the journal Emerging Infectious Diseases showed that or cheese causes 840 times more illnesses than pasteurised dairy.
BREAD
FROM morning jam-on-toast to hearty lunchtime sandwiches, 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.”;
Check the content too. Fibre doesn’t just help to keep your digestive system running smoothly; it’s also linked to a lower risk of , , and , 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 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
EVERY British kitchen has a tin of 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 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 and a smaller waist circumference.
OIL
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 (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 .
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
YOUR morning bowl of can help or hinder your , 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 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
WHO doesn’t love a warming bowl of 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.”;
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.
