Shopping tips

  • Plan what you are going to eat for the forthcoming week and write a shopping list
  • Stick to your shopping list when you are in the supermarket
  • Take a pen and tick off the items on the list as you go, so that you buy everything you needed and so that you don't stray from the list
  • Don't be swayed by special offers on unhealthy foods
  • Don't go shopping when you are hungry
  • Don't buy foods that you know you will not be able to resist such as biscuits and chocolate

Kitchen store cupboard ideas

Keep your kitchen stocked with these basic foods for healthy meals and snacks.

In the freezer:

Frozen vegetables such as green beans, carrots, mixed vegetables
Frozen fish fillets (not battered)
Skinless chicken/turkey breasts
Prepared low fat ready meals
Bread rolls
Pitta bread
Pizza bases

In the fridge:

Reduced fat cheeses
Cottage cheese
Low fat cheese spread
Low fat yogurt
Fresh fruits and vegetables
Cut up some of the fruit/vegetables into sticks, (store in an airtight container for freshness, these will make handy snacks)
Skimmed/semi-skimmed milk
Low fat spread
Lean turkey, chicken breast or ham for sandwiches

In the cupboard:


Canned foods:

Beans (including baked beans)
Fish (tuna in water, salmon, sardines or pilchards)
chopped tomatoes
tinned fruits (in natural juice)
tinned vegetables (such as sweetcorn, peas - in unsalted water)


tomato puree, pepper, herbs, spices, corn flour, vinegar, ketchup, balsamic vinegar, sunflower oil, olive oil, marmite, jam, marmalade, pure fruit spread, soya sauce, Worcestershire sauce, garlic, ginger, lemon juice.

Dried foods:

Pasta (different shapes such as spirals, tubes, spaghetti to increase variety)

Beans, lentils, rice, couscous, noodles,

Dried fruit such as raisins, dried apricots

Popcorn, pretzels, rice cakes, bread sticks, crackers

Breakfast cereals
(look for less than less than 5g fat and 20g sugar per 100g)


Fruit juice
Long life skimmed milk