The healthiest foods for under £1

We speak to the experts to reveal the foods that give you the biggest nutritional hit, on a small budget

- MIRIAM HABTESELLASIE

The average family of four in the UK stumps up £101.20* on their weekly shop, with items including processed meats, bread, rice and cereals and non-alcoholic drinks among those topping the list in terms of spend. It’s no wonder then that just 28% of adults in the UK hit their recommended five-a-day**. But the good news is that we can pack more nutrient goodness into our diets, without putting an additional strain on our wallets. Here’s how…

Power up with pulses

Nutritionist Saadia Noorani ‘Tinned chickpeas are versatile and easy to cook, making them a handy storecupboard ingredient. They are a great source of protein (plant-based) and fibre while being low in fat,’ says Saadia.

‘They provide micronutrients such as folate (important for normal and healthy blood formation) and just three heaped teaspoons count as one of your five a day. They can be used in a wide variety of dishes that are hot or cold, sweet or savoury.’ Try adding them to curries, sauces, salads or soups, or roasting them to make a simple snack.

Fall in love with frozen

Tamara Willner, nutritionist at Second Nature secondnature.io) ‘Frozen berries, such as blueberries or raspberries, are the superstars of fruit, coming in at 45p per serving (80g). They have a longer expiry date than fresh fruit and contain significantly less sugar compared to other fruits like apples and bananas,’ says Tamara. ‘Berries are high in vitamin C and antioxidants, which are important for immunity. They’re also versatile and can be added to smoothies, pancakes, muesli, yogurt, or even cooked into a puree or compote.’