● Top money-saving ingredients ●
Forget those expensive superfood powders and potions. Eating a well-balanced, nutritious diet doesn’t have to cost a fortune. HFG dietitian Juliette Kellow pinpoints the everyday foods that provide a stack of nutrients
NUTRIENT CHART
FRIDGE & STORECUPBOARD STAPLES
EGGS
BRAIN BOOST As well as containing a wide range of vitamins and minerals, eggs are among the richest sources of choline, a nutrient that makes acetylcholine, a neurotransmitter in the brain involved in nerve and brain functioning and memory. Many of the B vitamins found in eggs are important for mental wellbeing.
EYE HEALTH Egg yolks contain lutein and zeaxanthin, antioxidants that are critical for good vision.
VITAMIN D Eggs are among the few food sources of vitamin D, needed for bones, teeth, muscles and a strong immune system.
WAISTLINE FRIENDLY Several studies have shown people feel fuller for longer when they eat eggs for breakfast.
● 6 MEDIUM EGGS 90p
● 1 SERVING 2 eggs
● COST PER SERVING 30p
2 BOILED EGGS contribute the following to our daily needs:
MILK
LIQUID ASSETS Milk is a really versatile and budget-friendly way to pack a variety of nutrients into your diet, including B vitamins, calcium, phosphorus and iodine.
HEALTHY BONES AND TEETH Dairy products are especially important for bones – research shows higher intakes support healthy bone development and help maintain density and strength. Milk is also good for teeth, thanks to its combo of calcium and phosphorus.
THYROID FRIENDLY Milk contains iodine, too, which is useful as 15% of women in the UK have extremely low intakes.
VEGGIE BONUS It’s also an important source of vitamin B12 for vegetarian diets (most natural sources of B12 are animal-based).
● 2.3 LITRES SEMI-SKIMMED MILK £1.10
● 1 SERVING 200ml
● COST PER SERVING 10p
200ml SERVING SEMI-SKIMMED MILK contributes the following to our daily needs:
CANNED FISH
MINIMUM FUSS Canned fish needs no preparation – simply open the can – and there’s hardly any waste, plus it has a long shelf life so, unlike fresh fish, there’s no pressure to use it by a cert
