As a nutritionist, people often wonder ‘would they eat much healthier food if it wasn’t so expensive?’ they complain. But the truth is that healthy foods are not the preserve of fancy delis and farmers’ markets. There are plenty of healthy everyday foods you can find for less than a pound at your local supermarket.

The effort is reasonable, although some may need to do a little home cooking. A study conducted by researchers at the University of Bergen found that life expectancy can be extended by up to 10 years by switching to a healthy, balanced diet containing plenty of nutrients. good fatsbend over protein And plant foods rich in fiber.

These are my favorite supermarket items and some tips on how to cook and eat with them:

1. Tinned tuna: 72p for a 145g tin

One can contains 24.9 g protein, vitamins B3, D, calcium and magnesium

For a simple salad nicoise, you can arrange tuna pieces over lettuce leaves, cooked green beans, diced tomatoes, sliced ​​hard-boiled eggs, and olives. Wear with: olive oil and white wine vinegar.

Alternatively, mix tuna with cold cooked meat. pastachopped onion and grated carrot. Season well. Or make simple fish cakes by blending tuna, eggs, breadcrumbs, onion and some flat-leaf parsley in a food processor.

Tuna and mixed beans salad recipe

• 1 can tuna (drained)
• 1 can mixed beans (drained)
• 1 small red onion, thinly sliced
• 2 stalks celery, thinly sliced
• 1 clove of garlic, finely grated

To dress:

• 1 tablespoon extra virgin olive oil
• 1 teaspoon red wine vinegar
• Salt and pepper

Combine all ingredients in a serving bowl, drizzle with olive oil and vinegar, season well and toss lightly.

2. Natural live yoghurt: 90p for a 500g tub

100 grams contains 5.4 grams of protein, vitamins B12, B2, calcium and phosphorus, as well as live intestinal-friendly bacteria.

Yogurt can be used as a condiment to add tang to soups, curries, or hearty stews. It can be used instead of mayonnaise in sandwich fillings such as tuna and egg. This works especially well with thicker yogurts, like Greek yogurt.

Yogurt is also an excellent addition. salad dressing To add extra creaminess and tang.

3. Mixed nuts: 75p for 25g pack

25 grams contains 3.1 grams of fiber, 5 grams of protein, vitamins E, K, magnesium, potassium and selenium. It is also a good source of healthy fats

25g perfect snack size portion. Eat a side of dark chocolate for extra heart-healthy antioxidants. Chop it in the morning and sprinkle it over yoghurt or porridge. Grind the hazelnuts in a blender and add a tablespoon to your morning smoothie.

4. Tinned lentils: 49p for 390g tin

Half a can contains 6.8 g fiber, 7.3 g protein, B vitamins, iron, magnesium, potassium and zinc

Add a can to stews, curries, soup, shepherd’s pie filling or Bolognese sauce. Or, to make a quick veggie burger mix, whiz together an egg, a small onion, a small carrot, 1 teaspoon cumin, salt, and pepper in a food processor. Add lemon, olive oil, salt and pepper to add to the salad.