What food to store in your cupboard

Having the right ingredients in stock makes it easier to pull together quick, good-value meals.

Here's what our nutritionists always keep in, and why.

Tinned vegetables, tomatoes, fruit, beans, peas and fish – the foundation of soups, stews, curries and pasta sauces. Choose fruit tinned in its own juice and fish tinned in water or oil.
Wholewheat varieties of pasta, rice, noodles and grains – filling, versatile and cheap. Cook a bit extra and you've got the start of tomorrow's lunch
Herbs and spices – an inexpensive way to add a lot of flavour. A few key spices transform simple ingredients into something worth eating.
Porridge oats – not just forbreakfast. Oats work as ingredients for granola, a crunchy coating for fish or meat, and in homemade healthy oatbars etc.

Eggs – scrambled or boiled for breakfast or made into an omelette for lunch or dinner. Throw in some vegetables to make it even more tasty.
Cheese – go for strongly-flavoured, low-fat cheeses so you can use less and still have lots of flavour. Cheese is great to add omelettes, toasties and pasta dishes.
Natural yoghurt – great with cereal, chopped fruit or as a topping on soups and curries.
Hummus – useful as a spread or with vegetable sticks for a quick snack.
Milk – low-fat is a good choice
Fresh fruit and vegetables – onions, carrots, celery, apples and oranges all keep for a long time in the fridge.

Vegetables – frozen veg is just as nutritious as fresh and ready to go straight into curries, stews and soups.
Bread – different types, freeze in slices so they're quick and easy to to defrost when needed
Meat and fish – buying in bulk is often cheaper. Divide into one or two meal portions before freezing to avoid waste.
Leftovers – freeze in containers or freezer bags. Label them with the date to keep track of what you have.
Fruit – useful for smoothies and baking. Remember – frozen imported berries must be boiled before eating. Do not eat them straight from frozen.