10 staple foods in a nutritionist's kitchen

1 Tinned tomatoes

When it comes to store cupboard essentials, tinned goods are where it's at. They have an amazing shelf life, and are usually cheaper than fresh produce without compromising on nutritional quality. I always stay stocked up with a few tins. Where possible, check the ingredients list and opt for tinned foods that don't have added salt or sugar.

Chopped tomatoes are a fantastic staple to have on hand – they form the foundation of so many batch-cook recipes, like curries, stews and good old spag bol, plus did you know tomatoes are actually 'better' for us when they're cooked or mixed with oil? One of their key antioxidants, called lycopene, is absorbed more easily after the cooking process, so I always like to cook my tomatoes before I eat them, when I can.

2 Tinned beans and pulses

Another key ingredient in my tinned collection is beans and pulses. I can't talk about the nutritional benefits of these enough! They're a great source of protein, fibre and a whole host of vitamins and minerals, while also being low in saturated fat – plus they're very affordable. I only ever buy my beans and pulses in tins, as they are already cooked and ready to use. Another amazing thing is they're incredibly versatile – I often grab a tin and tip them into whatever I'm cooking to boost the nutritional content of my meal and add extra texture to the dish. Salads, soups, stews, chilli, curry, risotto, pasta sauce – whatever it is, a tin of beans, chickpeas or lentils is always a welcome addition.

3 Vegetable oil

Whatever I'm cooking, it's likely I'll need some sort of oil to coat the pan and get everything started. Extra-virgin olive oil is promoted as the healthiest choice, and while I agree that olive oil is delicious and an excellent source of unsaturated fat, I tend to use a mixture of oils depending on what I'm preparing, as olive oil can be pricey. Even plain old vegetable oil works fine – if you look on the label, you should find that 'vegetable oil' is actually just 100% rapeseed oil! So perhaps bear this in mind before reaching for a more expensive bottle of pure rapeseed oil thinking it's a healthier choice. The only cooking oil I don't use as often is coconut oil. Although it's garnered quite the reputation as a 'superfood' in recent years, it's actually very high in saturated fat, which is the kind we should be moderating for a healthy heart.

If you're in a calorie deficit, you might be inclined to use an oil spray instead, which is great too! Just opt for an olive, sunflower or rapeseed-based spray instead of coconut if you're looking to keep your saturated fat intake down.

4 Nuts

One of my top snacks when I'm in a rush and want something quick to keep me full is a handful of nuts. With proper airtight storage, nuts can last up to a year in your cupboard (although they're usually scoffed before then in my house!). Nuts are remarkably nutritious, and provide protein, fibre, AND healthy fats in one go, making them the perfect snack to keep you fuller for longer. Due to their high fat content, nuts tend to be on the higher calorie side, so I only grab a small handful to moderate portion size. It's also best to opt for plain nuts over the salted or roasted versions, as these types can increase our salt intake (as well as being quite moreish!).

5 Flaxseed

I often receive queries from members looking for low-carb ways to increase their fibre intake. My secret weapon for this is flaxseed. A 15g serving of these little powerhouses provides 3.3g of protein and 3.6g of fibre for just 0.5g of carbohydrates.

I'm very much a creature of habit when it comes to my breakfast – it's porridge almost every morning for me. To boost the protein and fibre content of my brekkie, I always sprinkle in some flaxseed. You can also add it to yogurt, cereal and even savoury dishes for a nutrient boost.

6 Tinned tuna

Another staple in my tinned food collection, tuna is a perfect low-fat, high-protein ingredient, especially helpful as it doesn't require cooking. Mix up with some mayo and add to jacket potatoes or salads, or stir a tin into your pasta. I always go for tuna in spring water as opposed to brine or sunflower oil to ensure I'm using 100% tuna without added salt or fat.

Although tuna is my go-to, there's plenty of different tinned fish out there, from salmon to sardines. Always try and choose a responsibly sourced one if you can.

7 Oats

Did I mention I love porridge? I'm never without a box of rolled oats in my kitchen. I prefer the chunky Scottish oats to give my breakfast a bit of texture, plus I find they're more filling than regular smooth porridge oats.

Oats contain a special kind of soluble fibre called beta-glucan. Research has shown regular consumption of beta-glucan can lower cholesterol to healthy levels, which reduces your risk of developing heart disease. If you're looking to reduce your cholesterol and protect your heart, regularly including oats in your diet could really help. Beta-glucans can also improve gut health, which we now know is central to lots of health outcomes.

The optimal daily dose of beta-glucans is 3g, and just one 50g bowl of porridge gets you over two thirds of the way there.

8 Garlic, herbs and spices

Healthy eating doesn't have to mean sacrificing flavour. This is where garlic, herbs and spices come into play. Virtually calorie-free, they provide an array of fantastic flavours and aromas to your food, making it so tasty, you look forward to eating healthy meals.

You can either get your herbs dried in little pots, or buy herb plants that sit on your windowsill and provide you with a continuous supply of fresh herbs. I do love fresh herbs, although I'm terrible at looking after my plants, so dried is definitely the more sensible option for me personally!

Don't feel you need to purchase every herb and spice on the supermarket shelves, as this will certainly rack up your shopping bill. Instead, pick the ones you know you love and keep these stocked up in your cooking arsenal. Some really good staples for me are garlic, paprika, chilli powder, cumin and parsley.

9 Pouches of rice and grains

While I love to serve some of my evening meals with a side of rice, it can feel like a hassle to cook, plus unless you weigh it out carefully, you can end up cooking too much. That's why I love a rice pouch. Simply pop it in the microwave for a couple of minutes and you're sorted – no food waste and no pan to wash up after!

White rice is definitely a staple many of us will have in the cupboard, however there's now such a variety of grains to choose from in supermarkets – especially in pouches. Quinoa, buckwheat, brown rice, pearl barley, even wheatberries! Incorporating a mixture of different grains and regularly switching up from your usual is fantastic for your gut health.

10 Wholewheat noodles and pasta

Anyone who knows me, knows that my favourite food in the whole world is noodles, so this list wouldn't be complete without them! I've always got a packet of dried noodles in my cupboard, as they're so easy to reach for in their pre-portioned 'nests'. Noodles are a great addition to stir fries and soups, but often don't pack the fibre punch I'm looking for when knocking together a weeknight meal. So, I recommend gravitating towards the wholewheat versions where you can. Wholewheat noodles provide twice the fibre of a regular egg noodle, and they're also suitable for those following a vegan diet.

The same goes for pasta – whenever I cook wholewheat pesto pasta for my family and friends, they're always shocked to find out it's not just normal white pasta, as the flavour is so similar. Plus, the added fibre makes it so worth it for me – I'm always more satisfied afterwards, and find I only need a square of dark chocolate afterwards to satisfy my sweet tooth instead of demolishing the whole bar!