One Hundred Foods for Forty-Five and Over

1Brown lentils

Pulses and legumes

The cheapest way to move a whole day's fibre target within reach.

One portion delivers close to a third of the 25 to 29 g daily fibre associated with the greatest risk reduction. Lentils need no soaking and keep for years dry.

150 g cooked, about 5 heaped tablespoons

Energy174 kcal

Protein13 g

Fibre12 g

Carbohydrate30 g

Potassium552 mg

Calcium28 mg

Nutrients: Folate, iron, magnesium, manganese, zinc
Why it matters: Fibre and plant protein in one inexpensive food, with a slow glucose release that suits the insulin resistance that creeps in from midlife.
Evidence: Strong. Pulses sit inside the Mediterranean pattern tested against cardiovascular endpoints in PREDIMED, and higher total fibre intake is associated with 23 per cent lower all-cause mortality in pooled cohort data covering 3.5 million people.
Caution: Introduce gradually to limit bloating. High potassium, so take dietetic advice in advanced kidney disease. Those on warfarin should keep folate intake steady rather than variable.
Replaces: Replaces half the mince in a bolognese or shepherd's pie, cutting red meat toward the weekly ceiling without changing the dish.
Buying and storing: Dried in 500 g bags is cheapest by far; tinned is fine and faster. Store dried in a sealed jar away from light.
Preparation: Simmer 20 to 25 minutes until just tender, not collapsing. Salt at the end, since early salting toughens the skins.
Cost: Low

Lentils with cumin, lemon and greensServes 2, or 4 as a side

200 g (400 g) dried brown lentils; 1 (2) onion, diced; 2 (4) garlic cloves; 1 (2) tsp ground cumin; 2 (4) tbsp olive oil; 200 g (400 g) spinach; juice of 1 (2) lemon; salt and pepper

Soften the onion in the oil for eight minutes, add garlic and cumin for one minute more. Add the lentils and 600 ml water per 200 g, simmer 25 minutes until tender. Stir the spinach through to wilt, then finish with lemon, salt and pepper off the heat.

Per serving: 21 g protein, 18 g fibre, 430 kcal

2Chickpeas

Pulses and legumes

The pulse that turns into a dozen different meals.

Chickpeas hold their shape, take on flavour and work hot or cold. A tin in the cupboard is a meal you have not yet had to think about.

150 g cooked, about 5 heaped tablespoons

Energy246 kcal

Protein13 g

Fibre11 g

Carbohydrate41 g

Potassium437 mg

Calcium72 mg

Nutrients: Folate, manganese, phosphorus, iron
Why it matters: Fibre and protein together, with enough calcium to matter across a week of regular use.
Evidence: Strong. Legume intake is a defining component of the Mediterranean pattern tested in PREDIMED; controlled trials show lower post-meal glucose when chickpeas replace refined starch.
Caution: Tinned varieties vary widely in added salt. Rinse well. High potassium, relevant in advanced kidney disease.
Replaces: Roasted chickpeas replace crisps; blended into hummus they replace butter and mayonnaise as a spread.
Buying and storing: Tinned in water with no added salt is the practical default. Dried is cheaper still if you plan a day ahead.
Preparation: From dried, soak overnight and simmer 60 to 90 minutes with a pinch of bicarbonate of soda for a softer result.
Cost: Low

Roast chickpeas with peppers and lemonServes 2, or 4 as a side

1 (2) x 400 g tin chickpeas, drained and dried; 2 (4) peppers, sliced; 1 (2) red onion, wedged; 2 (4) tbsp olive oil; 1 (2) tsp smoked paprika; juice of half (1) lemon; handful of parsley

Toss everything except the lemon and parsley on a large tray, spreading it in a single layer. Roast at 220°C for 25 to 30 minutes until the edges catch. Dress with lemon and parsley after roasting, not before.

Per serving: 15 g protein, 14 g fibre, 420 kcal

3Kidney beans

Pulses and legumes

High fibre, high potassium, and the one pulse with a genuine safety rule.

Kidney beans carry one of the highest fibre loads of any common bean. Raw or undercooked, they also carry a lectin that causes acute illness, which is why the cooking instruction here is not optional.

150 g cooked, about 5 heaped tablespoons

Energy191 kcal

Protein13 g

Fibre11 g

Carbohydrate34 g

Potassium605 mg

Calcium42 mg

Nutrients: Iron, folate, manganese, magnesium
Why it matters: Fibre for the 25 to 29 g target and potassium for the sodium-potassium balance that underpins blood pressure control.
Evidence: Strong for fibre and LDL cholesterol reduction from randomised trials; the potassium pathway is supported by the salt substitution trial, where a modest rise in potassium and fall in sodium reduced stroke by 14 per cent over five years.
Caution: Dried beans must be boiled hard for at least ten minutes before simmering. Slow cookers alone do not reach a high enough temperature. Tinned beans are already safely processed.
Replaces: Half the beef in a chilli, keeping the dish recognisable while halving the red meat.
Buying and storing: Tinned in water, no added salt. If buying dried, plan for soaking and hard boiling.
Preparation: Soak overnight, discard the soaking water, boil vigorously ten minutes, then simmer 45 to 60 minutes.
Cost: Low

Bean chilli with half the beefServes 4

250 g lean beef mince; 2 x 400 g tins kidney beans, drained; 1 onion; 2 garlic cloves; 1 tbsp cumin; 1 tbsp smoked paprika; 1 x 400 g tin tomatoes; 1 tbsp olive oil; 1 square dark chocolate

Brown the mince and set aside. Soften the onion and garlic in the oil, add the spices for a minute, then the tomatoes, beans and mince. Simmer 40 minutes, stirring in the chocolate at the end for depth.

Per serving: 28 g protein, 13 g fibre, 400 kcal

4Butter beans

Pulses and legumes

The convincing substitute for mashed potato.

Their soft, floury texture mashes to something close to potato at roughly half the carbohydrate and many times the fibre. This is one of the easiest single upgrades on a familiar plate.

150 g cooked

Energy165 kcal

Protein11 g

Fibre10 g

Carbohydrate29 g

Potassium760 mg

Calcium51 mg

Nutrients: Magnesium, folate, manganese, iron
Why it matters: Delivers the fibre and potassium of a pulse in the place on the plate that usually holds the least useful food.
Evidence: Strong. The improvement is arithmetic: swapping 150 g of mash for 150 g of bean mash adds around 8 g of fibre and 5 g of protein and removes refined starch.
Caution: Very high potassium, so this specific entry should be discussed with a dietitian in advanced kidney disease.
Replaces: Mashed potato, directly.
Buying and storing: Tinned or in jars. Spanish jarred butter beans are markedly better in texture and worth the difference for a simple dish.
Preparation: Warm gently with olive oil and garlic, then mash coarsely. Do not boil hard or they break up.
Cost: Low

Butter bean mash with garlic and olive oilServes 2

1 x 400 g tin butter beans, drained; 2 garlic cloves, sliced; 3 tbsp extra virgin olive oil; juice of half a lemon; salt, pepper, a little rosemary

Warm the garlic gently in the oil until fragrant but not coloured, about three minutes. Add the beans and two tablespoons of water, warm through, then mash coarsely with a fork. Finish with lemon, salt and pepper.

Per serving: 11 g protein, 10 g fibre, 300 kcal

5Split peas

Pulses and legumes

Thickens a soup without flour, cream or a stock cube.

Split peas break down as they cook, giving body to soups and dals. That thickening replaces the flour, cream or bouillon that would otherwise do the job.

150 g cooked

Energy174 kcal

Protein12 g

Fibre12 g

Carbohydrate31 g

Potassium532 mg

Calcium20 mg

Nutrients: Thiamin, folate, manganese, phosphorus
Why it matters: One of the highest fibre-per-penny foods available anywhere, and filling enough to displace a larger portion of something less useful.
Evidence: Strong for fibre and satiety. Higher fibre intake is associated with lower bodyweight, systolic blood pressure and total cholesterol in the clinical trials pooled in the Lancet carbohydrate quality series.
Caution: High potassium. Introduce gradually if you are not used to pulses.
Replaces: Replaces flour or cream as the thickener in soups.
Buying and storing: Dried only, in 500 g bags. No soaking needed.
Preparation: Simmer 40 to 45 minutes until collapsing. Skim any foam in the first ten minutes.
Cost: Low

Split pea and vegetable soupServes 4

250 g dried split peas; 1 onion; 2 carrots; 2 celery sticks; 2 garlic cloves; 1.2 litres stock; 2 tbsp olive oil; 1 bay leaf; lemon to finish

Soften the diced vegetables in oil for ten minutes. Add the peas, stock and bay, simmer 45 minutes until the peas collapse. Blend half for texture, then finish each bowl with lemon and a spoon of olive oil.

Per serving: 15 g protein, 15 g fibre, 320 kcal

6Black beans

Pulses and legumes

Fibre plus the pigments that give the skin its colour.

The dark coat carries anthocyanins alongside the fibre. Cooked then cooled, part of the starch becomes resistant starch, which behaves more like fibre than sugar.

150 g cooked

Energy198 kcal

Protein13 g

Fibre13 g

Carbohydrate36 g

Potassium545 mg

Calcium36 mg

Nutrients: Anthocyanins, folate, magnesium, iron
Why it matters: Among the highest fibre contents of any bean, with a favourable effect on the colonic bacteria that produce short-chain fatty acids.
Evidence: Strong for the fibre and glycaemic effect. The microbiome mechanism is supported but less directly proven in clinical outcomes, so treat it as explanation rather than claim.
Caution: High potassium. Rinse tinned beans to remove salt.
Replaces: Replaces some of the rice in a rice-and-beans plate, raising fibre and lowering glycaemic load.
Buying and storing: Tinned in water. Dried beans keep two years but lose their skins if stored longer.
Preparation: Cook then cool for a day if you can; the resistant starch that forms lowers the glucose response.
Cost: Low

Black beans with lime and corianderServes 2

1 x 400 g tin black beans; 1 onion; 2 garlic cloves; 1 tsp cumin; 1 tbsp olive oil; juice of 1 lime; large handful coriander

Soften onion and garlic in oil, add cumin briefly, then the beans with their liquid from half the tin. Simmer 15 minutes until thickened, crushing a few beans against the pan. Finish with lime and coriander.

Per serving: 13 g protein, 13 g fibre, 280 kcal

7Cowpeas, black-eyed beans

Pulses and legumes

A West African staple that happens to fit the evidence exactly.

Black-eyed beans cook faster than most pulses without soaking and carry the same fibre and potassium profile. Familiarity matters more than novelty when a habit has to last.

150 g cooked

Energy175 kcal

Protein12 g

Fibre9 g

Carbohydrate31 g

Potassium415 mg

Calcium36 mg

Nutrients: Folate, iron, magnesium, thiamin
Why it matters: Delivers the pulse benefit inside dishes people already cook and like, which is the strongest predictor of whether a dietary change survives.
Evidence: Strong for the fibre and legume evidence base; the cultural argument rests on adherence research rather than nutrition trials, and is presented as such.
Caution: High potassium. Traditional preparations may be high in palm oil and salt; the oil is not the problem in moderation, the quantity is.
Replaces: Stands in for any bean in a stew, and for meat in a red red or waakye plate.
Buying and storing: Dried in African and Caribbean shops, and tinned in larger supermarkets.
Preparation: No soaking needed. Simmer 35 to 40 minutes until tender.
Cost: Low

Black-eyed beans in a light tomato stewServes 4

250 g dried black-eyed beans; 1 onion; 2 tomatoes, chopped; 1 tbsp tomato purée; 1 scotch bonnet, whole and unpierced; 2 tbsp red palm or olive oil; 1 tsp ground ginger; salt

Simmer the beans 35 minutes until tender and drain, keeping the liquid. Fry onion in the oil, add purée, tomatoes and ginger, cook down ten minutes. Return the beans with a little cooking liquid, add the whole chilli, simmer 15 minutes and remove the chilli before serving.

Per serving: 15 g protein, 11 g fibre, 330 kcal

8Bambara groundnut

Pulses and legumes

An underused African pulse with a near-complete amino acid profile.

Bambara groundnut carries more protein than most pulses and is drought-hardy, which is why it persists in West African cooking. It needs long cooking, and rewards it.

150 g cooked

Energy220 kcal

Protein14 g

Fibre8 g

Carbohydrate36 g

Potassium520 mg

Calcium55 mg

Nutrients: Iron, magnesium, phosphorus, folate
Why it matters: Protein density approaching that of soya, in a form that suits stews and porridges rather than requiring a new cuisine.
Evidence: Moderate. Composition is well documented; clinical trial evidence for this specific pulse is sparse, so the benefit is inferred from the wider legume evidence base and stated as such.
Caution: Long cooking time. High potassium, as with all pulses.
Replaces: Use in place of chickpeas where a firmer, nuttier result is wanted.
Buying and storing: Dried in African grocers, sometimes sold as okpa or gurjiya seed.
Preparation: Soak overnight, then simmer 90 minutes or pressure cook 25 minutes.
Cost: Low to medium, depending on availability

Bambara bean porridgeServes 4

300 g dried bambara beans, soaked; 1 onion; 2 tomatoes; 1 tbsp tomato purée; 2 tbsp palm or groundnut oil; 1 tsp ground crayfish or a pinch of salt; 1 chilli

Boil the soaked beans 90 minutes until soft. Fry the onion, purée and tomatoes in oil for ten minutes, add the chilli and seasoning. Combine with the beans and a ladle of their liquid, simmer 15 minutes until thick.

Per serving: 17 g protein, 10 g fibre, 380 kcal

9Edamame

Pulses and legumes

The highest protein of the pulses, and ready in five minutes.

Young soya beans carry more protein and less starch than any other common pulse, and frozen ones cook from frozen in minutes.

100 g podded

Energy122 kcal

Protein11 g

Fibre5 g

Carbohydrate9 g

Potassium436 mg

Calcium63 mg

Nutrients: Isoflavones, folate, vitamin K, iron
Why it matters: Closes the protein gap in a plant-based meal without adding much carbohydrate, which is useful when a meal is otherwise short of the per-meal threshold.
Evidence: Moderate to strong. Soya protein substitution shows modest improvements in lipid profile in meta-analyses; the protein contribution itself is a matter of composition.
Caution: Separate soya intake from levothyroxine doses by several hours. Keep vitamin K intake steady if you take warfarin.
Replaces: Replaces crisps or bread as the thing eaten while cooking.
Buying and storing: Frozen, podded or in the pod. Frozen is as good as fresh and far more practical.
Preparation: Steam or boil three to five minutes from frozen. Do not overcook or they turn grey.
Cost: Medium

Edamame with sesame and chilliServes 2

200 g frozen podded edamame; 1 tsp sesame oil; 1 tsp sesame seeds; half a red chilli, sliced; pinch of flaky salt; squeeze of lime

Boil the edamame three minutes and drain well. Toss immediately with sesame oil, chilli and salt while still hot. Scatter the seeds and finish with lime.

Per serving: 12 g protein, 5 g fibre, 160 kcal

10Hummus

Pulses and legumes

Turns raw vegetables into something people actually eat.

Chickpeas, tahini and olive oil combine fibre, protein and unsaturated fat. It is the vehicle that makes a plate of raw vegetables a snack rather than a punishment.

60 g, about 3 tablespoons

Energy100 kcal

Protein4 g

Fibre4 g

Carbohydrate8 g

Potassium137 mg

Calcium38 mg

Nutrients: Calcium from tahini, folate, unsaturated fat, iron
Why it matters: Makes the vegetable portion happen. Nutritionally modest per spoon, behaviourally significant across a week.
Evidence: Moderate. The components carry good evidence individually; the case for hummus specifically is one of displacement, and is presented that way.
Caution: Shop-bought versions vary widely in oil, salt and additives. Sesame allergy is increasingly recognised and can be serious.
Replaces: Replaces butter on bread and mayonnaise-based dips.
Buying and storing: If buying, choose one whose ingredient list you could read aloud. Chickpeas should be first.
Preparation: For a smoother result, simmer tinned chickpeas ten minutes with a pinch of bicarbonate of soda before blending.
Cost: Low if home-made, medium if bought

Hummus, properly smoothServes 4 as a snack

1 x 400 g tin chickpeas; 3 tbsp tahini; 1 garlic clove; juice of 1 lemon; 3 tbsp extra virgin olive oil; 3 tbsp cold water; half tsp cumin; salt

Simmer the drained chickpeas for ten minutes with a pinch of bicarbonate, then drain again. Blend everything except the olive oil for a full two minutes, adding cold water until it turns pale and fluffy. Stir the oil through at the end rather than blending it in.

Per serving: 7 g protein, 6 g fibre, 220 kcal

11Steel-cut oats

Whole grains and intact starches

The beta-glucan that lowers cholesterol, in the form that works best.

Oat beta-glucan forms a gel in the gut that carries bile acids out of the body, forcing the liver to draw on circulating cholesterol to replace them. Coarser cuts digest more slowly than rolled or instant oats.

40 g dry, about 4 tablespoons

Energy152 kcal

Protein5 g

Fibre4 g

Carbohydrate27 g

Potassium143 mg

Calcium21 mg

Nutrients: Beta-glucan, manganese, phosphorus, thiamin
Why it matters: One of very few foods with an accepted regulatory health claim for lowering cholesterol, and a breakfast that can be built up to the protein threshold with milk and nuts.
Evidence: Strong. Meta-analyses of randomised trials support beta-glucan's effects on LDL cholesterol and post-meal glucose, and the claim is recognised in regulatory assessments.
Caution: Instant and flavoured oats behave quite differently and often carry added sugar. Not interchangeable with steel-cut.
Replaces: Replaces breakfast cereal, which is typically the highest-sugar meal of the day.
Buying and storing: Steel-cut, pinhead or Irish oats, all the same thing. A 1 kg bag lasts a month.
Preparation: Simmer 20 minutes, or soak overnight and cook in seven. Cook in milk rather than water to lift the protein from 5 g to about 13 g.
Cost: Low

Overnight steel-cut oats with yoghurt and berriesServes 2

80 g steel-cut oats; 400 ml milk; pinch of salt; 1 tsp cinnamon; 150 g Greek yoghurt; 160 g berries; 30 g walnuts

Soak the oats in the milk overnight in the fridge with the salt. In the morning simmer seven minutes until creamy, stirring. Top each bowl with yoghurt, berries, walnuts and cinnamon.

Per serving: 24 g protein, 9 g fibre, 480 kcal

12Pearl barley

Whole grains and intact starches

More beta-glucan than oats, and almost nobody cooks it.

Barley carries more beta-glucan than oats by weight and stays chewy in soups and salads. It also produces a measurable effect on the following morning's glucose, the so-called second-meal effect.

150 g cooked

Energy185 kcal

Protein4 g

Fibre6 g

Carbohydrate41 g

Potassium140 mg

Calcium17 mg

Nutrients: Beta-glucan, selenium, manganese, niacin
Why it matters: Substituting barley for white rice or potato lowers the glycaemic load of the same dish, and the fibre counts toward the daily target.
Evidence: Strong. Randomised crossover trials show both immediate and next-morning glycaemic benefits from evening barley meals.
Caution: Contains gluten, so unsuitable in coeliac disease.
Replaces: Replaces rice in soups, stews and grain salads.
Buying and storing: Pearl barley in 500 g bags, in every supermarket, usually beside the lentils.
Preparation: Simmer 25 to 30 minutes in plenty of water, drain. Cook a double batch and refrigerate for salads.
Cost: Low

Barley salad with roast vegetables and fetaServes 4

200 g pearl barley; 1 aubergine, cubed; 2 courgettes; 1 red onion; 3 tbsp olive oil; 100 g feta; large handful parsley and mint; juice of 1 lemon

Simmer the barley 30 minutes and drain. Roast the vegetables in oil at 220°C for 30 minutes until browned at the edges. Combine while the barley is still warm, then dress with lemon, oil and herbs and crumble the feta over.

Per serving: 12 g protein, 11 g fibre, 400 kcal

13Whole rye kernels

Whole grains and intact starches

The flattest glucose curve of any grain preparation.

Intact rye kernels resist digestion far more than any flour made from the same grain. The rule holds generally: the more intact the grain, the slower the release.

150 g cooked

Energy170 kcal

Protein6 g

Fibre9 g

Carbohydrate35 g

Potassium200 mg

Calcium18 mg

Nutrients: Arabinoxylan fibre, magnesium, manganese, phosphorus
Why it matters: Demonstrates the principle that particle size governs glycaemic response, and delivers a large fibre dose in one portion.
Evidence: Strong. The rye second-meal effect is repeatedly reproduced in crossover trials, and whole grain intake of 90 g daily is associated with a 17 per cent lower colorectal cancer risk in pooled analyses.
Caution: Contains gluten. Long cooking time, so batch cooking is the practical route.
Replaces: Replaces couscous or white rice in a cold grain salad.
Buying and storing: Health food shops and online, sometimes labelled rye berries.
Preparation: Soak overnight, then simmer 50 minutes until the grains split slightly. Freezes well in portions.
Cost: Low to medium

Rye kernel salad with apple and walnutServes 4

200 g rye kernels, soaked; 1 apple, diced; 60 g walnuts; 2 celery sticks; handful parsley; 3 tbsp olive oil; 1 tbsp cider vinegar; 1 tsp mustard

Simmer the soaked kernels 50 minutes and drain. Whisk the oil, vinegar and mustard, and dress the grains while warm so they absorb it. Fold in apple, celery, walnuts and parsley once cool.

Per serving: 9 g protein, 11 g fibre, 380 kcal

14Wholegrain sourdough rye bread

Whole grains and intact starches

Fermentation lowers the glucose response of the same flour.

Long fermentation produces lactic and acetic acids that slow starch digestion and gastric emptying. Dense whole-kernel rye compounds the effect.

60 g, one thick slice

Energy150 kcal

Protein5 g

Fibre5 g

Carbohydrate27 g

Potassium170 mg

Calcium22 mg

Nutrients: Fibre, manganese, magnesium, B vitamins, organic acids
Why it matters: Bread is not going away in most households, so the useful question is which bread. This is the version with the best glycaemic and fibre profile.
Evidence: Strong. The sourdough effect on post-prandial glucose and insulin is consistently reproduced, and rye outperforms wheat bread in crossover trials.
Caution: Contains gluten. Many supermarket loaves labelled sourdough are yeast-raised with added flavouring; check for a short ingredient list and a long ferment.
Replaces: Replaces white and standard wholemeal sliced bread.
Buying and storing: From a bakery, or a dense packaged German-style rye. The heavier the loaf for its size, the better.
Preparation: Slice thin, it is dense. Toast and top with eggs, oily fish or avocado rather than jam.
Cost: Medium

Rye toast with sardines, lemon and chilliServes 2

2 thick slices rye sourdough; 1 tin sardines in olive oil; juice of half a lemon; half a red chilli; handful parsley; black pepper

Toast the rye well, since dense rye needs longer than white bread. Mash the sardines coarsely with lemon and pepper, keeping some texture. Pile onto the toast and scatter chilli and parsley over.

Per serving: 20 g protein, 6 g fibre, 330 kcal

15Bulgur wheat

Whole grains and intact starches

Ten minutes, no cooking, and far better than couscous.

Bulgur is parboiled and cracked rather than milled, so much of the grain structure survives. It needs only soaking in hot liquid, which makes it the fastest whole grain there is.

150 g cooked

Energy125 kcal

Protein5 g

Fibre7 g

Carbohydrate26 g

Potassium124 mg

Calcium15 mg

Nutrients: Manganese, magnesium, niacin, iron
Why it matters: A direct swap for couscous that roughly triples the fibre for the same effort and cost.
Evidence: Strong for the glycaemic index difference and fibre content; the benefit is a straightforward substitution effect.
Caution: Contains gluten. Coarse bulgur needs simmering, fine bulgur only soaking; check which you have bought.
Replaces: Couscous, directly, and white rice in salads.
Buying and storing: Fine or medium grade for salads, coarse for pilafs. Middle Eastern shops sell it far cheaper than supermarkets.
Preparation: Pour over boiling stock to just cover, lid on, fifteen minutes. Fork through with olive oil.
Cost: Low

Tabbouleh, herb-heavyServes 4

100 g fine bulgur; 3 large bunches parsley, finely chopped; 1 bunch mint; 4 tomatoes, diced small; 4 spring onions; juice of 2 lemons; 5 tbsp extra virgin olive oil; salt

Soak the bulgur in 150 ml boiling water for fifteen minutes, then fluff and cool. This is a herb salad with grain in it, not the reverse, so the parsley should dominate by volume. Combine everything and dress generously with lemon and oil, resting thirty minutes before serving.

Per serving: 5 g protein, 7 g fibre, 250 kcal

16Quinoa

Whole grains and intact starches

The grain that carries a complete protein.

Quinoa contains all the essential amino acids in useful proportion, unusual among grains, and cooks in fifteen minutes.

150 g cooked

Energy180 kcal

Protein6 g

Fibre4 g

Carbohydrate32 g

Potassium260 mg

Calcium26 mg

Nutrients: Complete protein, magnesium, iron, manganese, folate
Why it matters: Lifts the protein content of a vegetarian plate without adding a separate protein dish, which matters given the higher per-meal threshold after midlife.
Evidence: Moderate. The glycaemic index and amino acid profile are well characterised; clinical outcome trials for quinoa specifically are few.
Caution: Energy content is similar to rice, so it is a substitution rather than a free food.
Replaces: Replaces white rice, particularly where the meal is otherwise low in protein.
Buying and storing: White cooks fluffiest, red and black hold shape better in salads. Buy in 1 kg bags for a better price.
Preparation: Rinse thoroughly to remove the bitter saponin coating, then toast in a dry pan before adding water for a nuttier result.
Cost: Medium to high

Quinoa with roast squash, chickpeas and tahiniServes 4

200 g quinoa; 600 g butternut squash, cubed; 1 tin chickpeas; 3 tbsp olive oil; 1 tsp cumin; 3 tbsp tahini; juice of 1 lemon; 4 tbsp water; handful coriander

Roast the squash and drained chickpeas with oil and cumin at 220°C for 30 minutes. Cook the rinsed quinoa in 400 ml water for fifteen minutes, then rest with the lid on for five. Whisk the tahini, lemon and water into a pourable sauce and spoon it over the combined bowl.

Per serving: 16 g protein, 12 g fibre, 480 kcal

17Brown basmati rice

Whole grains and intact starches

Where rice is the staple, this is the version to use.

Basmati has the flattest glucose curve of the common rices, and the brown form retains the bran that slows it further. Neither point requires anyone to abandon rice.

150 g cooked

Energy165 kcal

Protein4 g

Fibre3 g

Carbohydrate35 g

Potassium120 mg

Calcium15 mg

Nutrients: Magnesium, manganese, selenium, B vitamins
Why it matters: Substituting brown for white rice is associated with lower incident type 2 diabetes in large cohorts, and it is a change of brand rather than of cuisine.
Evidence: Moderate to strong. The substitution association is consistent across cohorts, and glycaemic measures improve in trials.
Caution: Brown rice accumulates more inorganic arsenic than white. Rinse well and cook in plenty of water, then drain, which removes a substantial proportion.
Replaces: White rice, directly.
Buying and storing: Brown basmati specifically, not generic brown rice, which cooks less well.
Preparation: Rinse until the water runs clear, cook in six times its volume of water for 25 minutes, then drain and steam dry for five.
Cost: Low to medium

Rice cooked, cooled and fried with egg and greensServes 2

150 g brown basmati, cooked and chilled overnight; 2 eggs; 2 spring onions; 100 g peas; 100 g spinach; 1 tbsp oil; 1 tsp soy sauce; 1 garlic clove

Chilling cooked rice overnight raises its resistant starch, which lowers the glucose response when reheated. Fry the garlic and spring onion, add the cold rice and peas over high heat for four minutes. Push aside, scramble the eggs in the space, then fold everything together with the spinach and soy.

Per serving: 16 g protein, 7 g fibre, 400 kcal

18Wholemeal pasta, cooked al dente

Whole grains and intact starches

How long you boil it matters as much as which one you buy.

Pasta's dense protein network traps the starch. Cooked firm it produces a notably lower glucose peak than the same pasta cooked soft.

150 g cooked, about 60 g dry

Energy185 kcal

Protein7 g

Fibre6 g

Carbohydrate36 g

Potassium90 mg

Calcium20 mg

Nutrients: Fibre, manganese, selenium, B vitamins
Why it matters: A familiar meal made better by two adjustments that cost nothing: the flour and the cooking time.
Evidence: Strong. The effect of cooking time on pasta's glycaemic index is well replicated.
Caution: Contains gluten. Restaurant portions are routinely two to three times the standard portion; the portion size governs the load more than the flour does.
Replaces: White pasta, and half the pasta volume can be replaced with courgette ribbons.
Buying and storing: Bronze-die wholemeal holds sauce better and tastes less like cardboard than cheap wholemeal.
Preparation: Cook two minutes less than the packet says. Finish it in the sauce for the last minute with a spoon of the cooking water.
Cost: Low

Wholemeal pasta with sardines, fennel and lemonServes 2

120 g wholemeal pasta; 1 tin sardines in oil; 1 fennel bulb, sliced thin; 1 garlic clove; chilli flakes; zest and juice of 1 lemon; 2 tbsp olive oil; parsley

Soften the fennel in the oil for ten minutes until sweet. Cook the pasta two minutes short of the packet time, reserving a cup of water. Combine everything in the pan with a splash of the pasta water, breaking up the sardines, and finish with lemon and parsley.

Per serving: 27 g protein, 9 g fibre, 520 kcal

19Buckwheat

Whole grains and intact starches

Gluten free, and not related to wheat at all.

Buckwheat is a seed rather than a cereal, which makes it useful in coeliac disease. It carries rutin, a flavonoid studied for vascular effects.

150 g cooked

Energy140 kcal

Protein5 g

Fibre4 g

Carbohydrate30 g

Potassium132 mg

Calcium10 mg

Nutrients: Rutin, magnesium, manganese, copper
Why it matters: A whole grain option for those avoiding gluten, where the alternatives are usually refined rice and maize.
Evidence: Moderate. Glycaemic data are solid; the vascular claims for rutin rest on smaller trials and mechanistic work and should be treated as promising rather than proven.
Caution: Buckwheat allergy exists and can be significant. Check that packets are certified gluten free if coeliac, as cross-contamination is common.
Replaces: Replaces rice or couscous where gluten must be avoided.
Buying and storing: Raw groats for a milder flavour, or kasha, which is pre-toasted and stronger.
Preparation: Toast the groats in a dry pan for two minutes before adding water, then simmer twelve minutes only. It turns to porridge quickly.
Cost: Medium

Buckwheat with mushrooms and thymeServes 2

150 g buckwheat groats; 300 g mushrooms, sliced; 1 onion; 2 garlic cloves; thyme; 2 tbsp olive oil; 300 ml stock; parsley; 1 tbsp yoghurt per bowl

Toast the groats dry for two minutes and set aside. Fry the mushrooms hard until browned rather than grey, then add onion, garlic and thyme. Return the buckwheat with the stock, simmer twelve minutes, and finish each bowl with yoghurt and parsley.

Per serving: 12 g protein, 7 g fibre, 380 kcal

20Oat bran

Whole grains and intact starches

Concentrated beta-glucan, stirred into whatever you were already eating.

Oat bran is the fibre-rich outer layer, separated. A tablespoon into soup or porridge raises the fibre of a meal without changing what the meal is.

30 g dry, about 3 tablespoons

Energy73 kcal

Protein5 g

Fibre4 g

Carbohydrate20 g

Potassium170 mg

Calcium17 mg

Nutrients: Beta-glucan, magnesium, phosphorus, thiamin, iron
Why it matters: The simplest mechanical way to close the gap between a typical 18 g fibre day and the 25 to 29 g target.
Evidence: Strong. Beta-glucan's glycaemic and cholesterol effects are among the best supported in this album.
Caution: Increase fluid intake alongside any increase in fibre, and build up gradually to avoid bloating.
Replaces: Adds fibre to soups, porridge, yoghurt and baking without displacing anything.
Buying and storing: Beside the porridge oats. Keep it in the fridge in warm weather as the oils go rancid.
Preparation: Stir a tablespoon into soup at the end, or into yoghurt where it softens in ten minutes.
Cost: Low

Oat bran and banana breakfast pancakesServes 2

60 g oat bran; 2 eggs; 1 ripe banana; 100 g Greek yoghurt; 1 tsp cinnamon; half tsp baking powder; 1 tsp oil for the pan

Blend everything to a thick batter and rest it five minutes so the bran hydrates. Cook in a lightly oiled non-stick pan over medium heat, three minutes a side. Serve with more yoghurt and berries rather than syrup.

Per serving: 18 g protein, 7 g fibre, 340 kcal

21Fonio

Whole grains and intact starches

A West African grain that cooks faster than couscous.

Fonio is one of the oldest cultivated cereals in Africa, drought-hardy and ready in five minutes. It carries the amino acids methionine and cysteine, which most cereals lack.

150 g cooked

Energy170 kcal

Protein3 g

Fibre3 g

Carbohydrate37 g

Potassium90 mg

Calcium18 mg

Nutrients: Methionine, cysteine, iron, magnesium, zinc
Why it matters: Provides a familiar, quick staple for West African households with a better amino acid profile than rice or maize.
Evidence: Limited. The composition is documented and the amino acid point is real; clinical trial evidence for fonio specifically is essentially absent, and this entry says so rather than implying more.
Caution: Lower in protein and fibre than the other grains in this section, so pair it with a pulse rather than relying on it alone.
Replaces: Replaces couscous, and white rice as a lighter side.
Buying and storing: African grocers and online, usually pre-cleaned. Rinse anyway, as grit is common.
Preparation: Steam or pour over boiling water at a one to two ratio, cover for five minutes, then fork through with oil.
Cost: Medium to high outside West Africa

Fonio with peanut sauce and greensServes 4

200 g fonio; 4 tbsp smooth peanut butter, unsweetened; 1 onion; 2 tomatoes; 1 tbsp tomato purée; 400 ml stock; 200 g spinach or kontomire; 1 chilli; 1 tbsp oil

Steam the fonio five minutes and fork through with a little oil. Fry the onion, purée and tomato ten minutes, whisk in the peanut butter and stock and simmer fifteen minutes until it thickens and the oil separates. Wilt the greens into the sauce and serve over the fonio.

Per serving: 13 g protein, 6 g fibre, 450 kcal

22Psyllium husk

Whole grains and intact starches

The most concentrated practical fibre there is.

Psyllium is almost entirely soluble fibre and forms a highly viscous gel. Five grams contributes as much soluble fibre as several portions of vegetables.

5 g, one heaped teaspoon, with a large glass of water

Energy18 kcal

Protein0 g

Fibre4 g

Carbohydrate4 g

Potassium10 mg

Calcium12 mg

Nutrients: Soluble fibre only
Why it matters: Closes a stubborn fibre gap, and has direct trial evidence for glucose and cholesterol rather than only association.
Evidence: Strong. Meta-analyses show reductions in fasting glucose, HbA1c and LDL cholesterol with regular psyllium use.
Caution: Must be taken with ample fluid; taken dry it can obstruct the throat or oesophagus. Separate from other medicines by two hours, as it slows their absorption. Introduce gradually.
Replaces: Not a swap. An addition, for those who cannot reach the fibre target from food alone.
Buying and storing: Whole husk rather than powder, from pharmacies and health shops. It keeps indefinitely.
Preparation: Stir into a full glass of water and drink at once, before it thickens. It also binds gluten-free baking well.
Cost: Low

Psyllium in a berry and yoghurt breakfastServes 1

1 tsp psyllium husk; 150 g Greek yoghurt; 80 g frozen berries; 200 ml water alongside; 15 g flaked almonds; cinnamon

Stir the psyllium into the yoghurt with the frozen berries and leave ten minutes to thicken. Drink the glass of water alongside, not optionally. Top with almonds and cinnamon.

Per serving: 17 g protein, 8 g fibre, 290 kcal

23Broccoli

Vegetables, non-starchy

Fills the plate at almost no energy cost, and keeps its texture.

Broccoli carries sulforaphane, formed when the raw vegetable is chopped or chewed. Boiling destroys much of the enzyme that makes it, which is why the preparation note matters here.

80 g, about 8 florets

Energy27 kcal

Protein3 g

Fibre2 g

Carbohydrate4 g

Potassium254 mg

Calcium38 mg

Nutrients: Sulforaphane, vitamin C, vitamin K, folate
Why it matters: Volume and micronutrients for 27 kcal, which is what makes the half-plate-of-vegetables rule workable rather than punishing.
Evidence: Strong for the nutrient contribution and for vegetable intake within the Mediterranean pattern. Claims that sulforaphane lowers blood glucose come from small early trials and are not established.
Caution: Those on warfarin should keep vitamin K intake steady rather than avoiding greens altogether.
Replaces: Occupies the plate space that would otherwise hold a second helping of starch.
Buying and storing: Firm heads with tight, dark buds. Frozen florets are nutritionally close and far less wasteful.
Preparation: Steam four minutes or roast hard, never boil to softness. Chop and leave ten minutes before cooking to preserve the sulforaphane.
Cost: Low

Charred broccoli with garlic, chilli and almondsServes 4 as a side

500 g broccoli, in florets with the stalk sliced; 3 tbsp olive oil; 3 garlic cloves, sliced; 1 red chilli; 40 g flaked almonds; juice of half a lemon

Toss the broccoli in two tablespoons of oil and roast at 230°C for eighteen minutes until the edges blacken. Meanwhile warm the garlic and chilli gently in the remaining oil until fragrant, adding the almonds for the last minute. Pour over the hot broccoli and finish with lemon.

Per serving: 7 g protein, 5 g fibre, 190 kcal

24Spinach

Vegetables, non-starchy

Magnesium and folate in a leaf that wilts into almost anything.

A large bag of spinach collapses to a few tablespoons, which is how a substantial mineral contribution slips into a dish unnoticed. Green leafy vegetables carry the most consistent cohort association of any single vegetable group.

80 g raw, or 3 tablespoons cooked

Energy18 kcal

Protein2 g

Fibre2 g

Carbohydrate1 g

Potassium446 mg

Calcium79 mg

Nutrients: Magnesium, folate, vitamin K, nitrates, lutein, iron
Why it matters: Potassium and magnesium for blood pressure and insulin sensitivity, in a form that requires no separate cooking step.
Evidence: Moderate to strong. Meta-analyses of prospective cohorts show a consistent inverse association between green leafy vegetable intake and type 2 diabetes, though cohorts cannot establish causation.
Caution: High in oxalate, so moderate intake if you have had oxalate kidney stones. Keep vitamin K steady on warfarin. The calcium in spinach is poorly absorbed because the oxalate binds it, so do not count it toward a calcium target.
Replaces: Bulks out a pasta sauce, curry or omelette in place of a larger starch portion.
Buying and storing: Loose mature spinach has more flavour and minerals than baby leaf, and costs less.
Preparation: Wilt in a hot dry pan for a minute, then squeeze out the water before adding to anything wet.
Cost: Low

Spinach and chickpeas, Spanish styleServes 2

400 g spinach; 1 tin chickpeas; 3 garlic cloves; 1 tsp smoked paprika; 1 tsp cumin; 2 tbsp olive oil; 1 tbsp sherry vinegar; 1 slice stale bread

Fry the bread and garlic in the oil until golden, then blend or crush with the vinegar and spices into a rough paste. Wilt the spinach in the pan, add the chickpeas and the paste with a splash of water. Simmer five minutes until it comes together.

Per serving: 16 g protein, 12 g fibre, 380 kcal

25Kale

Vegetables, non-starchy

The leaf whose calcium your body can actually use.

Unlike spinach, kale is low in oxalate, so its calcium is well absorbed. That distinction is the reason both appear in this album.

80 g

Energy39 kcal

Protein3 g

Fibre3 g

Carbohydrate3 g

Potassium394 mg

Calcium200 mg

Nutrients: Well-absorbed calcium, lutein, zeaxanthin, vitamin K, vitamin C
Why it matters: A genuine non-dairy calcium source, which matters given that bone loss accelerates from the menopause and the daily target rises to 1,200 mg in several national guidelines.
Evidence: Strong for the calcium absorption point, which is well established in balance studies. The national calcium target itself is contested, ranging from 700 mg in the UK to 1,200 mg in the US.
Caution: High vitamin K, so keep intake consistent on warfarin.
Replaces: Replaces spinach where calcium is the goal, since spinach calcium is largely unavailable.
Buying and storing: Cavolo nero for cooking, curly kale for roasting. Both freeze well once blanched.
Preparation: Strip the leaf from the stalk. Massaging raw leaves with oil and salt for a minute makes them tender enough for salad.
Cost: Low

Kale, white bean and lemon braiseServes 4

400 g kale, stripped; 1 tin cannellini beans; 3 garlic cloves; 1 tin chopped tomatoes; 3 tbsp olive oil; chilli flakes; juice of 1 lemon; 100 ml stock

Soften the garlic and chilli in the oil, add the tomatoes and cook down eight minutes. Add the kale in handfuls with the stock, letting each wilt before adding the next. Stir in the beans and simmer fifteen minutes, finishing with lemon.

Per serving: 11 g protein, 11 g fibre, 280 kcal

26Cabbage

Vegetables, non-starchy

The cheapest fibre in the shop, and it keeps for weeks.

A whole cabbage costs less than a coffee, keeps a month in the fridge and gives four meals' worth of volume. Cost and shelf life are why it earns a place here.

80 g

Energy20 kcal

Protein1 g

Fibre2 g

Carbohydrate4 g

Potassium136 mg

Calcium32 mg

Nutrients: Vitamin C, vitamin K, folate, glucosinolates
Why it matters: High-volume, low-energy food supports the modest weight reduction that improves most midlife risk markers, and it does so at negligible cost.
Evidence: Strong for the energy density mechanism. Trials show that reducing dietary energy density lowers total intake without conscious restriction.
Caution: Keep vitamin K steady on warfarin. Can cause wind if introduced abruptly in quantity.
Replaces: Shredded raw, it replaces half the noodles or rice in a stir-fry.
Buying and storing: Heavy for its size with tight leaves. Savoy for cooking, white for slaw, red for colour and anthocyanins.
Preparation: Shred fine and cook fast and hot, or ferment it. Long boiling is what gave cabbage its reputation.
Cost: Low

Fried cabbage with caraway and bacon, or withoutServes 4 as a side

Half a white cabbage, shredded; 1 onion; 1 tsp caraway seeds; 2 tbsp olive oil; 60 g smoked bacon lardons, optional; 1 tbsp cider vinegar; black pepper

If using bacon, render it first and keep the fat; otherwise start with the oil. Fry the onion and caraway three minutes, then add the cabbage over high heat and leave it undisturbed a minute at a time so it browns rather than steams. Finish with vinegar and plenty of pepper after eight minutes.

Per serving: 4 g protein, 5 g fibre, 140 kcal

27Tomatoes

Vegetables, non-starchy

The one vegetable that is better cooked than raw.

Heat and oil together increase the availability of lycopene several times over. A tin of tomatoes cooked in olive oil delivers more of it than a fresh salad.

80 g, one medium tomato

Energy14 kcal

Protein1 g

Fibre1 g

Carbohydrate3 g

Potassium189 mg

Calcium8 mg

Nutrients: Lycopene, vitamin C, potassium, vitamin E
Why it matters: Contributes to the Mediterranean pattern that reduced cardiovascular events in PREDIMED, and provides the base for cooking without added salt or sugar.
Evidence: Strong for the pattern; moderate for lycopene specifically, which rests largely on cohort and mechanistic evidence rather than outcome trials.
Caution: Tinned tomato products vary considerably in added salt and sugar. Read the label rather than the brand.
Replaces: A home-cooked tomato base replaces jarred pasta sauces, which often carry substantial sugar.
Buying and storing: Tinned whole plum tomatoes are better value and quality than chopped. For fresh, buy on the vine and never refrigerate.
Preparation: Cook slowly in olive oil for at least twenty minutes. The oil is not optional if lycopene is the point.
Cost: Low

Slow tomato sauce, the base for a weekMakes enough for 4 meals

2 x 400 g tins whole plum tomatoes; 1 onion, halved; 4 garlic cloves; 5 tbsp extra virgin olive oil; 1 tsp dried oregano; a strip of lemon peel; salt and pepper

Warm the garlic gently in the oil for three minutes without colouring it. Add the tomatoes, crushed by hand, the onion halves, oregano and lemon peel, and simmer uncovered for forty minutes until the oil separates and pools. Remove the onion and peel, season, and refrigerate in jars for up to five days.

Per portion: 2 g protein, 3 g fibre, 180 kcal

28Peppers

Vegetables, non-starchy

More vitamin C than an orange, and sweetness without sugar.

A red pepper carries roughly twice the vitamin C of an orange by weight. Roasted, its sweetness stands in for the sugar in chutneys and sauces.

80 g, about half a large pepper

Energy26 kcal

Protein1 g

Fibre2 g

Carbohydrate5 g

Potassium175 mg

Calcium6 mg

Nutrients: Vitamin C, vitamin A, vitamin B6, carotenoids
Why it matters: Provides the sweetness that makes reduced-sugar cooking palatable, which is what determines whether the change lasts.
Evidence: Strong for the nutrient content. The behavioural argument about sweetness substitution is supported by sensory adaptation research rather than clinical trials.
Caution: None of significance.
Replaces: Roasted and blended, replaces sweet chilli sauce and shop-bought chutney.
Buying and storing: Red are ripest and sweetest; green are unripe and more bitter. Buy heavy and glossy.
Preparation: Roast whole at high heat until blackened, then steam in a covered bowl ten minutes and the skins slip off.
Cost: Low to medium

Roast pepper and walnut pasteServes 6 as a spread

4 red peppers, roasted and peeled; 100 g walnuts, toasted; 1 garlic clove; 1 tbsp pomegranate molasses; 1 tsp cumin; 2 tbsp olive oil; 30 g breadcrumbs; chilli flakes

Toast the walnuts until they smell nutty, about six minutes, then cool. Blend everything to a coarse paste, keeping some texture rather than making it smooth. Rest an hour before eating; it improves markedly.

Per serving: 4 g protein, 3 g fibre, 190 kcal

29Onions

Vegetables, non-starchy

The base of almost every dish here, and quietly useful.

Onions carry quercetin and fructans. Slow cooking develops their sweetness, which reduces the need for added sugar in sauces and stews.

80 g, one small onion

Energy32 kcal

Protein1 g

Fibre1 g

Carbohydrate7 g

Potassium117 mg

Calcium18 mg

Nutrients: Quercetin, fructans, vitamin C, sulphur compounds
Why it matters: Provides depth of flavour without salt, which is the practical route to the sodium reduction that the salt substitution trial showed to matter.
Evidence: Moderate. Quercetin trials show small blood pressure effects, usually at doses above normal dietary intake. The flavour and salt-reduction argument is the stronger one.
Caution: Fructans trigger symptoms in some people with irritable bowel syndrome.
Replaces: Slow-cooked onion replaces sugar and stock cubes as the source of savoury depth.
Buying and storing: Firm with papery skins and no green shoots. A net of brown onions keeps a month in the dark.
Preparation: For sweetness, cook forty minutes on low with a pinch of salt. For sharpness, slice raw and soak in cold water ten minutes.
Cost: Low

Slow onions, for the fridgeMakes enough for 6 servings

6 onions, sliced; 3 tbsp olive oil; half tsp salt; 1 bay leaf; 1 tbsp balsamic or sherry vinegar

Cook the onions with the oil, salt and bay in a heavy pan over the lowest heat for forty-five minutes, stirring every ten. They should collapse to a jammy brown, not fry. Finish with vinegar and keep in a jar for stirring into soups, eggs and sandwiches.

Per serving: 1 g protein, 2 g fibre, 110 kcal

30Mushrooms

Vegetables, non-starchy

Savoury depth that lets you use less meat.

Mushrooms carry glutamate, the compound behind savouriness. Finely chopped and browned hard, they extend a meat dish convincingly, which is the practical route to the weekly red meat ceiling.

80 g

Energy18 kcal

Protein2 g

Fibre1 g

Carbohydrate1 g

Potassium254 mg

Calcium2 mg

Nutrients: B vitamins, selenium, copper, vitamin D if UV exposed
Why it matters: Enables the red meat substitution that carries the clearest cancer evidence, without the dish feeling diminished.
Evidence: Strong for the substitution: a 100 g daily increase in red meat is associated with 12 per cent higher colorectal cancer risk, and a 50 g increase in processed meat with 18 per cent.
Caution: None of significance for cultivated varieties. Never eat foraged mushrooms without expert identification.
Replaces: Replaces a third to half the mince in bolognese, burgers and shepherd's pie.
Buying and storing: Chestnut have more flavour than white for pennies more. Dried porcini, soaked, add depth to anything.
Preparation: Dry-fry first to drive off the water, then add fat. Adding fat too early steams them grey.
Cost: Low to medium

Half-and-half mushroom bologneseServes 4

250 g chestnut mushrooms, chopped fine; 250 g lean beef mince; 10 g dried porcini, soaked; 1 onion; 2 carrots; 2 celery sticks; 2 tins tomatoes; 2 tbsp olive oil; 150 ml milk

Dry-fry the fresh mushrooms hard until browned and reduced, then set aside. Brown the mince, add the diced vegetables and cook ten minutes, then return the mushrooms with the chopped soaked porcini and their strained liquid. Add the milk, let it absorb, then the tomatoes, and simmer at least ninety minutes.

Per serving: 24 g protein, 7 g fibre, 380 kcal

31Courgette

Vegetables, non-starchy

Halves a pasta portion without anyone noticing.

Ribboned with a peeler and folded through pasta at the end, courgette replaces volume rather than removing it. The dish still looks and feels like a full plate.

80 g, about half a medium courgette

Energy14 kcal

Protein1 g

Fibre1 g

Carbohydrate2 g

Potassium210 mg

Calcium13 mg

Nutrients: Vitamin C, potassium, manganese, vitamin B6
Why it matters: Partial substitution works where total substitution fails, because the meal is not experienced as a loss.
Evidence: Strong as arithmetic; the adherence advantage of partial over total substitution is supported by behavioural trial evidence.
Caution: None of significance.
Replaces: Half the pasta or noodle volume in any dish.
Buying and storing: Small and firm. Large ones are watery and seedy.
Preparation: Griddle or roast rather than boil. Salt ribbons for ten minutes and pat dry to stop them watering down a sauce.
Cost: Low

Courgette ribbons with pasta, lemon and ricottaServes 2

80 g wholemeal pasta; 2 courgettes, ribboned; 100 g ricotta; zest and juice of 1 lemon; 2 tbsp olive oil; 1 garlic clove; basil; black pepper

Griddle the ribbons in batches until marked, three minutes, and set aside. Cook the pasta two minutes short, saving a cup of water. Loosen the ricotta with lemon juice and a splash of pasta water, then fold everything together off the heat with the zest, basil and pepper.

Per serving: 16 g protein, 7 g fibre, 400 kcal

32Aubergine

Vegetables, non-starchy

Meaty texture, and a sponge for good olive oil.

Aubergine gives a satisfying, substantial texture for very little energy, provided it is roasted rather than fried. Fried, it absorbs several times more oil than any other vegetable.

80 g

Energy20 kcal

Protein1 g

Fibre2 g

Carbohydrate3 g

Potassium229 mg

Calcium7 mg

Nutrients: Nasunin, fibre, potassium, manganese
Why it matters: Provides the substance that makes a meat-free meal satisfying, which is what makes the weekly red meat ceiling achievable.
Evidence: Strong for glycaemic neutrality and energy density. Claims for aubergine lowering cholesterol are not well supported.
Caution: Deep-fried aubergine can carry three times the energy of the roasted version. The preparation, not the vegetable, is the variable.
Replaces: Stands in for meat in a moussaka, curry or bake.
Buying and storing: Glossy, firm, heavy for size, with a green rather than brown stem.
Preparation: Salt for thirty minutes and pat dry, then roast at high heat with a measured amount of oil. Do not fry.
Cost: Low to medium

Roast aubergine with yoghurt, tahini and pomegranateServes 4

2 large aubergines, halved and scored; 3 tbsp olive oil; 200 g Greek yoghurt; 2 tbsp tahini; 1 garlic clove, grated; juice of 1 lemon; seeds of half a pomegranate; mint

Score the cut faces in a diamond pattern, oil them, and roast face down at 220°C for thirty-five minutes until collapsing. Whisk the yoghurt, tahini, garlic and lemon into a loose sauce. Spoon over the hot aubergine and scatter pomegranate and mint.

Per serving: 8 g protein, 7 g fibre, 260 kcal

33Cauliflower

Vegetables, non-starchy

The most useful starch substitute in the vegetable aisle.

Blitzed, cauliflower stands in for rice; roasted whole it becomes a centrepiece. Replacing a rice portion with cauliflower removes around 30 g of carbohydrate from a meal.

80 g

Energy20 kcal

Protein2 g

Fibre2 g

Carbohydrate3 g

Potassium238 mg

Calcium18 mg

Nutrients: Vitamin C, vitamin K, folate, choline
Why it matters: Allows a large reduction in a meal's carbohydrate without removing anything from the plate visually.
Evidence: Strong. The effect is arithmetic rather than inferential.
Caution: Anyone using insulin or a sulfonylurea must account for the reduced carbohydrate when dosing, or risk hypoglycaemia. Discuss substantial changes with your clinician.
Replaces: Rice, mashed potato and pizza base.
Buying and storing: Tight, cream-white heads with fresh green leaves. The leaves are edible and roast well.
Preparation: Pulse in a processor to rice grains, then dry-fry three minutes. Never boil, which makes it wet and sulphurous.
Cost: Low

Whole roast cauliflower with spicesServes 4

1 whole cauliflower; 3 tbsp olive oil; 2 tsp cumin; 1 tsp turmeric; 1 tsp smoked paprika; 100 g Greek yoghurt; juice of 1 lemon; coriander; 30 g toasted almonds

Steam the whole cauliflower ten minutes to start it cooking through. Rub all over with the oil and spices, then roast at 200°C for forty minutes until deep brown. Serve on the yoghurt loosened with lemon, scattered with almonds and coriander.

Per serving: 10 g protein, 6 g fibre, 240 kcal

34Green beans

Vegetables, non-starchy

The reliable green, and frozen is as good as fresh.

Frozen green beans are picked and frozen within hours and retain their nutrients well. For a vegetable eaten several times a week, that reliability matters more than seasonality.

80 g

Energy25 kcal

Protein2 g

Fibre3 g

Carbohydrate4 g

Potassium170 mg

Calcium29 mg

Nutrients: Vitamin C, vitamin K, folate, manganese
Why it matters: Makes the vegetable half of the plate achievable on a weeknight with no preparation at all.
Evidence: Strong for the nutrient contribution. Comparisons of frozen and fresh vegetables generally find frozen equal or better where fresh has travelled and been stored.
Caution: None of significance.
Replaces: Occupies plate space that would otherwise take more starch.
Buying and storing: Frozen, in a large bag, kept in the freezer permanently.
Preparation: Steam or boil four minutes only, then dress while hot so they absorb the dressing.
Cost: Low

Green beans with anchovy, garlic and lemonServes 4 as a side

400 g green beans; 4 anchovy fillets; 2 garlic cloves; 3 tbsp olive oil; juice of half a lemon; chilli flakes; black pepper

Boil the beans four minutes and drain, keeping them bright. Warm the anchovies, garlic and chilli in the oil until the anchovies dissolve, about three minutes. Toss the hot beans through and finish with lemon and pepper.

Per serving: 3 g protein, 4 g fibre, 120 kcal

35Okra

Vegetables, non-starchy

The viscous fibre that slows a starchy meal down.

The mucilage that some people dislike is soluble fibre, and it is the reason okra blunts the glucose rise of the meal it accompanies. Cooked fast and hot, the texture largely disappears.

80 g

Energy26 kcal

Protein2 g

Fibre3 g

Carbohydrate5 g

Potassium239 mg

Calcium66 mg

Nutrients: Soluble fibre, folate, vitamin C, magnesium, calcium
Why it matters: Delivers soluble fibre inside dishes already eaten across West Africa, the Caribbean and the American South, and contributes usable calcium.
Evidence: Moderate. Small trials suggest a glucose-lowering effect from okra with a meal. Claims that okra water treats diabetes are not supported and should not replace medication.
Caution: Concentrated okra extracts may interfere with metformin absorption in animal studies. Keep to okra as food rather than as a supplement.
Replaces: Thickens a stew in place of flour or cornflour.
Buying and storing: Small firm pods that snap rather than bend. Frozen sliced okra works well in stews.
Preparation: To minimise sliminess, cook whole and dry at high heat, or add acid such as tomato or lemon. Cutting it and cooking it wet does the opposite.
Cost: Low to medium

Okra with tomato, onion and smoked fishServes 4

400 g okra, trimmed; 1 onion; 3 tomatoes; 1 tbsp tomato purée; 100 g smoked mackerel, flaked; 2 tbsp palm or olive oil; 1 chilli; 1 tsp ground crayfish, optional

Fry the onion in the oil five minutes, add the purée and tomatoes and cook down ten minutes until the oil separates. Add the whole okra pods and the chilli, cover and cook eight minutes only, so they keep some bite. Fold the smoked fish through at the end to warm rather than break up.

Per serving: 14 g protein, 6 g fibre, 260 kcal

36Garden eggs, African aubergine

Vegetables, non-starchy

A West African staple with a pleasant bitterness.

Smaller and firmer than the purple aubergine, garden eggs hold their shape in stews and are eaten across Ghana and Nigeria in quantity.

80 g

Energy22 kcal

Protein1 g

Fibre3 g

Carbohydrate4 g

Potassium200 mg

Calcium20 mg

Nutrients: Fibre, potassium, vitamin C, phenolic compounds
Why it matters: Provides vegetable volume inside familiar cooking, which is the strongest predictor of whether a dietary change persists.
Evidence: Limited for this specific vegetable, whose nutrient composition is documented but which has little trial evidence. It qualifies on the general vegetable evidence and on cultural fit, and this entry says so.
Caution: None of significance. The bitterness is normal and lessens with cooking.
Replaces: Bulks out a stew so that a smaller portion of meat or fish satisfies.
Buying and storing: African and Asian grocers, sold loose. Firm, unwrinkled, with green calyx attached.
Preparation: Boil ten minutes and mash for a sauce, or halve and add to stews for the last fifteen minutes.
Cost: Low

Garden egg stewServes 4

500 g garden eggs; 1 onion; 3 tomatoes; 1 tbsp tomato purée; 2 tbsp palm oil; 1 scotch bonnet; 150 g smoked fish or 2 eggs per person; salt

Boil the garden eggs twelve minutes until soft, then drain and mash coarsely. Fry the onion in the oil, add purée and tomatoes, cook fifteen minutes until darkened and the oil separates. Fold in the mashed garden egg and the fish, simmer ten minutes with the whole chilli, removing it before serving.

Per serving: 15 g protein, 6 g fibre, 280 kcal

37Seaweed

Vegetables, non-starchy

Salt flavour without the sodium, and iodine.

A sheet of nori or a pinch of dried wakame adds savoury saltiness with a fraction of the sodium of salt itself, alongside iodine, which is under-supplied in many diets that avoid dairy and fish.

5 g dried

Energy15 kcal

Protein1 g

Fibre1 g

Carbohydrate2 g

Potassium50 mg

Calcium30 mg

Nutrients: Iodine, alginate fibre, magnesium, vitamin K
Why it matters: Supports the sodium reduction that the salt substitution trial linked to a 14 per cent reduction in stroke, by giving savouriness from another direction.
Evidence: Moderate for the iodine contribution, which is certain, and for the flavour substitution. Alginate trials for glucose are small and preliminary.
Caution: Iodine content is very high in kelp and kombu in particular, and excess iodine disturbs thyroid function. Keep portions small and infrequent, and take advice if you have thyroid disease.
Replaces: Replaces part of the salt in soups, dressings and rice dishes.
Buying and storing: Nori sheets and dried wakame from supermarkets or Asian grocers. Avoid daily kelp.
Preparation: Toast nori briefly and crumble over food. Soak wakame five minutes; it expands considerably.
Cost: Medium

Cucumber and wakame saladServes 4 as a side

10 g dried wakame; 1 cucumber, sliced thin and salted briefly; 1 tbsp rice vinegar; 1 tsp sesame oil; 1 tsp toasted sesame seeds; half tsp soy sauce; pinch of sugar

Soak the wakame five minutes, then drain and squeeze. Salt the cucumber for ten minutes and squeeze out the water, which keeps the salad crisp rather than watery. Dress everything with the vinegar, oil, soy and sugar, and scatter the sesame.

Per serving: 1 g protein, 1 g fibre, 45 kcal

38Sweet potato, boiled

Vegetables, starchy and roots

Boiled it is a good staple, baked it is not.

Cooking method changes sweet potato more than any other food in this album. Boiled it has a low glycaemic index; baked, the starch gelatinises fully and the index roughly doubles.

150 g boiled

Energy113 kcal

Protein2 g

Fibre5 g

Carbohydrate25 g

Potassium506 mg

Calcium45 mg

Nutrients: Beta-carotene, potassium, vitamin C, manganese
Why it matters: A staple that carries fibre, potassium and a large dose of beta-carotene, provided the preparation is right.
Evidence: Strong. The difference between boiled and baked sweet potato is well documented and consistently reproduced.
Caution: High potassium, so take dietetic advice in advanced kidney disease. Roasted or baked sweet potato behaves much like white potato and is not a free food.
Replaces: Replaces white potato and, boiled and mashed, replaces chips.
Buying and storing: Firm with unbroken skin. Orange-fleshed varieties carry far more beta-carotene than white-fleshed.
Preparation: Boil in the skin, then cool if you can. Cooling raises resistant starch, and reheating regains only part of the effect.
Cost: Low

Sweet potato, black bean and lime bowlServes 4

600 g sweet potato, cubed and boiled; 1 tin black beans; 1 red onion; 2 tbsp olive oil; 1 tsp cumin; 1 tsp smoked paprika; juice of 2 limes; 100 g Greek yoghurt; coriander; 1 chilli

Boil the sweet potato twelve minutes until just tender, then drain and cool briefly rather than mashing. Fry the onion with the spices, add the beans and warm through with a splash of water. Combine, dress with lime, and top with yoghurt, coriander and chilli.

Per serving: 12 g protein, 12 g fibre, 380 kcal

39New potatoes, cooked and cooled

Vegetables, starchy and roots

Waxy, cooled, and skin on: potato worth eating.

Waxy new potatoes have a lower glycaemic index than floury varieties, and cooling them after cooking converts part of the starch to resistant starch, which behaves like fibre.

150 g, about 4 small potatoes

Energy115 kcal

Protein3 g

Fibre3 g

Carbohydrate25 g

Potassium636 mg

Calcium12 mg

Nutrients: Potassium, vitamin C, resistant starch when cooled, vitamin B6
Why it matters: Potato is the staple most households will not abandon, so the useful advice is which type, how cooked, and at what portion.
Evidence: Strong. Both the variety difference and the retrogradation effect of cooling are consistently measured.
Caution: Very high potassium, relevant in advanced kidney disease. Mashed, baked and fried potatoes produce a much higher glucose response than this entry describes.
Replaces: Replaces mash, chips and roast potatoes.
Buying and storing: Small, waxy, firm, with skins that rub off under a thumb. Charlotte and Jersey Royals are ideal.
Preparation: Boil in the skin, cool fully, then use in salads or reheat gently. Never peel; most of the fibre sits just under the skin.
Cost: Low

Potato salad with yoghurt, mustard and dillServes 4

600 g new potatoes; 150 g Greek yoghurt; 1 tbsp wholegrain mustard; 1 tbsp cider vinegar; 4 spring onions; large handful dill; 2 tbsp olive oil; salt and pepper

Boil the potatoes whole in their skins fifteen minutes, drain, and dress with the vinegar while still hot so they absorb it. Cool fully, ideally for some hours, which raises the resistant starch. Fold through the yoghurt, mustard, oil, spring onion and dill.

Per serving: 6 g protein, 4 g fibre, 230 kcal

40Carrots

Vegetables, starchy and roots

The worked example of why glycaemic load beats glycaemic index.

Carrots were avoided for years because of a moderate glycaemic index. The index measures a 50 g carbohydrate dose, which for carrots means over half a kilogram. A normal portion carries almost no load at all.

80 g, one large carrot

Energy33 kcal

Protein1 g

Fibre2 g

Carbohydrate6 g

Potassium256 mg

Calcium26 mg

Nutrients: Beta-carotene, fibre, potassium, vitamin K
Why it matters: Cheap, keeps for weeks, and delivers a large carotenoid dose. It also corrects a persistent misunderstanding that keeps people from a useful vegetable.
Evidence: Strong. This is a standard worked example in glycaemic load teaching.
Caution: Carrot juice removes the fibre and concentrates the sugar, and does not carry the same profile.
Replaces: Raw batons replace crisps as a vehicle for dips.
Buying and storing: Loose with the tops off keep longest. Buy in bulk; they last three weeks in the fridge.
Preparation: Cook whole and roast to concentrate the sweetness. Some carotenoid absorption improves with fat, so roast in oil.
Cost: Low

Roast carrots with cumin, yoghurt and pumpkin seedsServes 4 as a side

600 g carrots, halved lengthways; 2 tbsp olive oil; 2 tsp cumin seeds; 1 tsp honey; 150 g Greek yoghurt; 30 g pumpkin seeds, toasted; juice of half a lemon; parsley

Toss the carrots with oil and cumin and roast at 220°C for thirty minutes until browned and shrivelled at the tips. Warm the honey and brush it over for the last five minutes only, or it burns. Serve on lemony yoghurt, scattered with seeds and parsley.

Per serving: 6 g protein, 6 g fibre, 190 kcal

41Plantain, green and boiled

Vegetables, starchy and roots

Ripeness decides everything here.

Green plantain is high in resistant starch and behaves like a slow carbohydrate. Ripe and fried, it is a different food, with a much higher glucose response and a great deal of added fat.

150 g boiled green

Energy185 kcal

Protein2 g

Fibre3 g

Carbohydrate48 g

Potassium750 mg

Calcium5 mg

Nutrients: Resistant starch, potassium, vitamin C, vitamin B6
Why it matters: Allows a central West African and Caribbean staple to stay on the plate, with the ripeness and cooking method as the levers rather than exclusion.
Evidence: Strong. The effect of ripeness and cooking method on plantain's glycaemic response is large and well documented.
Caution: Very high potassium. Fried ripe plantain, kelewele or dodo, is a treat rather than a staple; the distinction is the whole point of this entry.
Replaces: Green boiled plantain replaces fried ripe plantain as the everyday version.
Buying and storing: Firm and fully green for this use, with no yellow. Yellow and black are for frying, occasionally.
Preparation: Score the skin lengthways and boil in the skin twenty minutes, which keeps it from waterlogging.
Cost: Low

Green plantain with garden egg and pepper sauceServes 4

3 green plantains; 4 garden eggs; 2 tomatoes; 1 onion; 1 scotch bonnet; 2 tbsp palm oil; 100 g smoked fish, flaked; salt

Boil the plantain in its skin twenty minutes, then peel and slice thick. Boil the garden eggs ten minutes and mash with the grilled tomato, onion and a little chilli. Warm the palm oil, stir the mash and fish through it, and serve with the plantain alongside.

Per serving: 12 g protein, 7 g fibre, 420 kcal

42Beetroot

Vegetables, starchy and roots

Dietary nitrate, and a measurable effect on blood pressure.

Nitrate from beetroot converts to nitric oxide, which relaxes blood vessels. The blood pressure effect is small but has been reproduced across many small randomised trials.

80 g cooked

Energy35 kcal

Protein1 g

Fibre2 g

Carbohydrate8 g

Potassium243 mg

Calcium13 mg

Nutrients: Nitrates, betalains, folate, potassium, manganese
Why it matters: Blood pressure drives much of the cardiovascular risk that accumulates from midlife, and this is one of the few foods with a direct trial-measured effect on it.
Evidence: Moderate to strong for the blood pressure effect of dietary nitrate from repeated small randomised trials. The effect size is modest, a few mmHg, and should be understood as additive rather than sufficient.
Caution: Harmless red discolouration of urine and stool is common and alarms people who have not been warned. Beetroot juice concentrates both nitrate and sugar; the whole vegetable is the better everyday form.
Replaces: Roasted and grated, replaces sweet chutney in a sandwich.
Buying and storing: Raw with the leaves attached, which are edible and cook like chard. Vacuum-packed cooked beetroot is convenient and retains nitrate.
Preparation: Roast whole in foil for an hour, then the skins slip off. Boiling leaches both colour and nitrate into the water.
Cost: Low

Roast beetroot with walnuts, feta and orangeServes 4

500 g beetroot; 60 g walnuts, toasted; 80 g feta; 1 orange, segmented; 2 tbsp olive oil; 1 tbsp red wine vinegar; handful dill or mint

Roast the beetroot whole and wrapped at 200°C for an hour, then peel and wedge while warm. Dress at once with the oil and vinegar so the warm beetroot takes up the dressing. Arrange with the orange, crumbled feta, walnuts and herbs.

Per serving: 8 g protein, 5 g fibre, 260 kcal

43Butternut squash

Vegetables, starchy and roots

Bridges the gap between vegetable and starch.

Squash carries about a third of the carbohydrate of potato with a large carotenoid dose, so it can take over part of the starch portion rather than sitting beside it.

150 g

Energy68 kcal

Protein2 g

Fibre3 g

Carbohydrate16 g

Potassium525 mg

Calcium72 mg

Nutrients: Beta-carotene, vitamin C, potassium, calcium, vitamin E
Why it matters: Reduces the starch load of a stew or roast while adding sweetness, colour and potassium.
Evidence: Strong for the composition and substitution arithmetic.
Caution: High potassium. Roasting caramelises the sugars and raises the glucose response somewhat compared with steaming.
Replaces: Replaces half the potato in a stew, curry or traybake.
Buying and storing: Heavy for its size with a matt, hard skin. A whole squash keeps a month in a cool place.
Preparation: Roast in chunks with the skin on, which is edible once roasted and holds the fibre.
Cost: Low

Squash, chickpea and spinach curryServes 4

800 g squash, cubed; 1 tin chickpeas; 200 g spinach; 1 onion; 3 garlic cloves; thumb of ginger; 2 tsp curry powder; 1 tin coconut milk, light; 2 tbsp oil; juice of 1 lime

Roast the squash at 220°C for twenty-five minutes so it browns rather than stews. Fry the onion, garlic, ginger and spices eight minutes, add the coconut milk and chickpeas and simmer fifteen. Fold in the roast squash and spinach at the end, finishing with lime.

Per serving: 13 g protein, 11 g fibre, 400 kcal

44Blueberries

Fruit

The fruit with the most consistent cohort signal.

Anthocyanin-rich berries are repeatedly associated with lower diabetes incidence and better vascular function. Frozen berries carry the same anthocyanins as fresh at a third of the price.

80 g, a handful

Energy46 kcal

Protein1 g

Fibre2 g

Carbohydrate10 g

Potassium61 mg

Calcium5 mg

Nutrients: Anthocyanins, vitamin C, vitamin K, manganese
Why it matters: Provides sweetness that displaces dessert and added sugar, with the best-supported berry evidence behind it.
Evidence: Moderate to strong. Cohort associations with lower type 2 diabetes incidence are consistent across large studies, and small trials support an insulin sensitivity effect.
Caution: The association holds for whole fruit. Juice shows the opposite direction of association and should not be treated as equivalent.
Replaces: Replaces jam on yoghurt and porridge, and biscuits after a meal.
Buying and storing: Frozen, in 1 kg bags. They are picked ripe and frozen at once, which fresh imported berries are not.
Preparation: Use frozen straight into yoghurt or porridge; they thaw in minutes and thicken what they sit in.
Cost: Medium fresh, low frozen

Berry compote with no added sugarServes 4

400 g frozen blueberries; 1 strip of lemon peel; 1 tsp vanilla extract; half tsp cinnamon; 2 tbsp water; 1 tsp chia seeds

Warm the berries with the water, lemon peel and spices over low heat for eight minutes until they collapse. Stir in the chia and leave ten minutes; it thickens without sugar or cornflour. Keep in a jar for five days.

Per serving: 1 g protein, 4 g fibre, 60 kcal

45Raspberries

Fruit

Half its carbohydrate is fibre, which is exceptional.

Raspberries carry more fibre per gram than almost any fruit, because the seeds and the drupelet structure are largely indigestible.

80 g

Energy41 kcal

Protein1 g

Fibre5 g

Carbohydrate9 g

Potassium120 mg

Calcium20 mg

Nutrients: Fibre, vitamin C, anthocyanins, manganese
Why it matters: One portion delivers a fifth of the daily fibre target, from a food most people regard as a treat.
Evidence: Strong for the composition. Berry and diabetes cohort associations add support.
Caution: None of significance.
Replaces: Replaces a dessert portion or a sweetened yoghurt.
Buying and storing: Frozen for cooking and yoghurt, fresh only in season when they are cheap and good.
Preparation: Do not wash fresh raspberries until the moment of eating; they collapse.
Cost: Medium fresh, low frozen

Raspberry and almond baked oatsServes 4

160 g oats; 400 ml milk; 2 eggs; 200 g raspberries; 40 g flaked almonds; 1 tsp baking powder; 1 tsp vanilla; 1 tsp cinnamon

Whisk the milk, eggs, vanilla and baking powder, then stir in the oats and half the raspberries. Pour into a dish, scatter the rest of the berries and the almonds over, and bake at 180°C for thirty-five minutes. It sets like a firm pudding and reheats all week.

Per serving: 14 g protein, 7 g fibre, 340 kcal

46Apples

Fruit

Pectin, and the fibre is mostly in the skin.

Apple pectin is a soluble fibre that slows gastric emptying and modestly lowers LDL cholesterol. Peeling an apple removes a substantial share of both the fibre and the polyphenols.

One medium apple, about 130 g

Energy68 kcal

Protein0 g

Fibre3 g

Carbohydrate18 g

Potassium140 mg

Calcium8 mg

Nutrients: Pectin, quercetin, vitamin C, potassium
Why it matters: Portable, keeps for weeks, needs no preparation, and carries a consistent inverse association with diabetes in cohort data.
Evidence: Moderate to strong. Whole fruit intake is consistently associated with lower diabetes incidence; pectin's lipid effect has trial support.
Caution: Eat the skin. Apple juice carries the sugar without the fibre and does not share the association.
Replaces: Replaces a biscuit or pastry with morning coffee.
Buying and storing: Firm and heavy. Older varieties from a market often cost less and taste better than supermarket standards.
Preparation: Slice and eat with a few nuts or a spoon of nut butter, which flattens the glucose response further.
Cost: Low

Baked apples with oats, walnut and cinnamonServes 4

4 apples, cored; 40 g oats; 40 g walnuts, chopped; 1 tbsp olive oil or butter; 2 tsp cinnamon; 4 tbsp water; zest of 1 lemon; 100 g Greek yoghurt to serve

Score a line around each apple's middle to stop it bursting. Mix the oats, walnuts, oil, cinnamon and zest and pack into the cored centres. Bake at 180°C with the water in the dish for forty minutes, and serve with yoghurt rather than cream.

Per serving: 6 g protein, 6 g fibre, 240 kcal

47Pears

Fruit

More fibre than an apple, and most of it soluble.

Pears carry their fibre in the gritty stone cells and the skin. Ripeness changes the glucose response, so a firm pear behaves differently from a soft one.

One medium pear, about 150 g

Energy86 kcal

Protein1 g

Fibre5 g

Carbohydrate22 g

Potassium175 mg

Calcium14 mg

Nutrients: Fibre, copper, vitamin C, vitamin K
Why it matters: One of the highest fibre fruits per portion, which makes reaching 25 to 29 g a day materially easier.
Evidence: Strong for composition; supportive whole fruit cohort evidence.
Caution: A very ripe pear produces a higher glucose response than a firm one. Buy firm and eat within a day or two of softening.
Replaces: Replaces a sweet course at the end of a meal, particularly with cheese.
Buying and storing: Firm, bought a few days ahead. Pears ripen from the inside, so test at the neck, not the belly.
Preparation: Poach in spiced water or tea rather than syrup if cooking.
Cost: Low to medium

Pears poached in tea with cardamomServes 4

4 firm pears, peeled; 500 ml strong black tea; 4 cardamom pods, crushed; 1 cinnamon stick; strip of orange peel; 1 tbsp honey; 100 g Greek yoghurt to serve

Bring the tea, spices, peel and honey to a simmer, then lower the pears in and cover with a disc of paper. Poach twenty-five minutes until a knife slides in easily, then let them cool in the liquid, which deepens the colour and flavour. Reduce the liquid by half to a syrup and spoon over.

Per serving: 3 g protein, 6 g fibre, 160 kcal

48Oranges

Fruit

The clearest illustration of whole fruit against juice.

The segment membranes hold the soluble fibre that juicing discards. Cohort data associate whole citrus with favourable outcomes and juice with the opposite, which is among the cleaner findings in nutrition.

One medium orange, about 130 g

Energy60 kcal

Protein1 g

Fibre3 g

Carbohydrate14 g

Potassium237 mg

Calcium52 mg

Nutrients: Vitamin C, folate, hesperidin, calcium, potassium
Why it matters: Delivers vitamin C, potassium and useful calcium, and makes the whole fruit versus juice point concrete.
Evidence: Strong for the whole fruit versus juice distinction, which is consistent across large cohorts.
Caution: Grapefruit, though not orange, interacts with several statins and other medicines. If you switch citrus, check with a pharmacist.
Replaces: Replaces a glass of juice at breakfast, which is the single highest-sugar habit in many households.
Buying and storing: Heavy for size with thin skin. Loose is usually cheaper and better than netted.
Preparation: Segment with a knife rather than peeling by hand if the pith is unwelcome, but the pith carries the hesperidin.
Cost: Low

Orange, olive and red onion saladServes 4 as a side

4 oranges, peeled and sliced into rounds; 1 red onion, sliced paper thin; 60 g black olives; 3 tbsp extra virgin olive oil; 1 tsp red wine vinegar; mint; chilli flakes; black pepper

Soak the onion slices in cold water for ten minutes to take the harshness out, then drain well. Lay the orange rounds flat on a platter, scatter the onion and olives, and dress with oil, vinegar and pepper. Finish with mint and a pinch of chilli.

Per serving: 2 g protein, 4 g fibre, 170 kcal

49Kiwi fruit

Fruit

More vitamin C than citrus, and it helps sleep in small trials.

Kiwi carries more vitamin C per gram than orange and contains actinidin, an enzyme that assists protein digestion. Small trials have reported improved sleep onset with evening kiwi, though the evidence is thin.

Two small kiwi, about 150 g

Energy91 kcal

Protein2 g

Fibre5 g

Carbohydrate21 g

Potassium470 mg

Calcium51 mg

Nutrients: Vitamin C, vitamin K, potassium, actinidin, folate
Why it matters: High fibre and potassium in a small portion, with a useful vitamin C contribution for iron absorption from plant foods.
Evidence: Strong for the nutrient content. The sleep and digestion findings come from small trials and are described here as preliminary rather than established.
Caution: Kiwi allergy is not uncommon, particularly with latex sensitivity, and can be significant.
Replaces: Replaces a dessert, and eaten with a pulse-based meal it improves iron absorption.
Buying and storing: Slightly yielding at the ends. Hard kiwi ripen beside a banana in two days.
Preparation: The skin is edible and roughly doubles the fibre if you scrub it. Most people prefer to halve and spoon.
Cost: Low to medium

Kiwi, lime and mint saladServes 4

6 kiwi fruit, peeled and sliced; juice and zest of 1 lime; handful mint, shredded; 1 tsp honey, optional; 20 g pistachios, chopped

Slice the kiwi into rounds and lay them out rather than tumbling them, which keeps them from breaking down. Dress with lime, zest and the honey if using, and rest fifteen minutes. Scatter mint and pistachios just before serving so they stay crisp.

Per serving: 3 g protein, 5 g fibre, 120 kcal

50Bananas

Fruit

Potassium in the most portable form there is.

A banana delivers a substantial potassium dose with no preparation. Ripeness matters: a green-tipped banana carries resistant starch that a spotted one has converted to sugar.

One medium banana, about 118 g

Energy105 kcal

Protein1 g

Fibre3 g

Carbohydrate27 g

Potassium422 mg

Calcium6 mg

Nutrients: Potassium, vitamin B6, magnesium, resistant starch when green
Why it matters: Supports the potassium side of the sodium-potassium balance that the salt substitution trial linked to a 14 per cent reduction in stroke.
Evidence: Strong for the potassium content and its blood pressure relevance from trial evidence.
Caution: High potassium, so this entry specifically should be discussed with a dietitian in advanced kidney disease, where the usual advice reverses. Very ripe bananas produce a considerably higher glucose response.
Replaces: Replaces a cereal bar or pastry as the portable snack.
Buying and storing: With a little green at the tip if you want the lower glucose response and the resistant starch.
Preparation: Eat slightly under-ripe. Freeze over-ripe ones peeled and blend for a cold pudding.
Cost: Low

Frozen banana and peanut butter creamServes 2

2 ripe bananas, frozen in chunks; 2 tbsp peanut butter with no added sugar; 3 tbsp Greek yoghurt; 1 tsp cocoa powder; pinch of salt

Blend the frozen banana alone first, scraping down twice, until it turns from crumbs to a smooth ice cream texture. Add the peanut butter, yoghurt, cocoa and salt, and blend briefly. Eat at once; it does not keep well.

Per serving: 10 g protein, 5 g fibre, 260 kcal

51Avocado

Fruit

A fruit that is mostly fat, fibre and potassium.

Almost all of avocado's carbohydrate is fibre, and its fat is monounsaturated. Half an avocado carries more potassium than a banana.

Half a medium avocado, about 70 g

Energy114 kcal

Protein1 g

Fibre5 g

Carbohydrate6 g

Potassium345 mg

Calcium9 mg

Nutrients: Monounsaturated fat, potassium, folate, vitamin E, lutein
Why it matters: Replacing butter or refined carbohydrate with monounsaturated fat improves the lipid profile, and this is the most palatable way most people will do it.
Evidence: Moderate to strong. Randomised trials show improved lipid measures when monounsaturated fat replaces saturated fat or refined carbohydrate.
Caution: Energy dense, so portion matters if weight reduction is the goal. High potassium, relevant in advanced kidney disease.
Replaces: Replaces butter on toast and mayonnaise in sandwiches and salads.
Buying and storing: Firm and buy several days ahead; ripening at home beats buying ripe. It yields at the stem end when ready.
Preparation: Lemon or lime juice slows browning. Do not cook it, which turns it bitter.
Cost: Medium to high

Avocado on rye with egg and chilliServes 2

2 slices rye sourdough; 1 avocado; 2 eggs; juice of half a lemon; chilli flakes; 1 tsp olive oil; black pepper; a few coriander leaves

Poach or soft-boil the eggs, six and a half minutes from boiling for a set white and soft yolk. Crush the avocado with lemon, salt and pepper rather than mashing it smooth. Pile onto the toasted rye, top with the egg, and finish with chilli, oil and coriander.

Per serving: 16 g protein, 9 g fibre, 420 kcal

52Pomegranate seeds

Fruit

Polyphenols with modest blood pressure evidence.

The arils carry punicalagins, polyphenols studied for effects on endothelial function and blood pressure. Whole seeds carry the fibre that juice discards.

80 g of seeds, about half a fruit

Energy66 kcal

Protein1 g

Fibre3 g

Carbohydrate15 g

Potassium190 mg

Calcium8 mg

Nutrients: Punicalagins, vitamin C, vitamin K, potassium
Why it matters: Adds sharpness and colour that lifts plain vegetable and grain dishes, alongside a modest vascular signal.
Evidence: Moderate. Small trials suggest blood pressure and endothelial benefits, often using concentrated juice at doses above normal dietary intake. Promising rather than conclusive.
Caution: Pomegranate juice may interact with some medicines metabolised by the same enzymes as grapefruit. The whole seeds in food quantities are the safer form.
Replaces: Replaces sweet dressings and glazes on salads and roast vegetables.
Buying and storing: Heavy for size with a slightly squared shape, which indicates full seeds. Ready-podded tubs cost several times more.
Preparation: Halve and hold cut side down over a bowl, then strike the skin firmly with a wooden spoon.
Cost: Medium

Pomegranate, herb and bulgur saladServes 4

150 g bulgur; seeds of 1 pomegranate; large bunch parsley; bunch mint; 4 spring onions; 40 g walnuts; 3 tbsp olive oil; 1 tbsp pomegranate molasses; juice of 1 lemon

Soak the bulgur in boiling water fifteen minutes, then fluff and cool completely. Chop the herbs by hand rather than in a processor, which bruises them. Fold everything together and dress with the oil, molasses and lemon, tasting for sharpness.

Per serving: 7 g protein, 8 g fibre, 320 kcal

53Guava

Fruit

The tropical fruit with the highest fibre of all.

Guava carries several times the fibre of most tropical fruit and more vitamin C than orange by a wide margin, which contradicts the assumption that tropical fruit is all sugar.

100 g, one medium guava

Energy68 kcal

Protein3 g

Fibre5 g

Carbohydrate14 g

Potassium417 mg

Calcium18 mg

Nutrients: Vitamin C, lycopene, fibre, potassium, folate
Why it matters: Shows that a tropical fruit can be among the best choices available, and delivers a large fibre and potassium dose per portion.
Evidence: Moderate to strong. Glycaemic and composition data are consistent. Some small trials suggest a glucose-lowering effect of guava, but these are not definitive.
Caution: High potassium. The hard seeds are edible but can trouble diverticular disease; scoop them out if they cause discomfort.
Replaces: Replaces mango or pineapple, which carry a higher sugar load and less fibre.
Buying and storing: Fragrant and slightly yielding. African, Asian and Caribbean grocers sell them far cheaper than supermarkets.
Preparation: Eat whole with the skin, which holds much of the fibre and vitamin C.
Cost: Medium

Guava and lime salad with chilli saltServes 4

4 guavas, sliced; juice of 2 limes; half tsp chilli powder; quarter tsp flaky salt; handful mint

Slice the guava thickly with the skin on, discarding only the very hard core if present. Dress with lime, then dust sparingly with the chilli and salt mixed together. Rest ten minutes so the juice draws, and scatter mint.

Per serving: 3 g protein, 5 g fibre, 80 kcal

54Dates, in a measured portion

Fruit

A concentrated sugar, but a genuinely useful one.

Dates are the most sugar-dense food in this album and still earn a place: they carry fibre, potassium and minerals, and two dates replace a great deal of confectionery. The portion discipline is the entire point.

Two medjool dates, about 48 g

Energy133 kcal

Protein1 g

Fibre3 g

Carbohydrate36 g

Potassium334 mg

Calcium30 mg

Nutrients: Potassium, magnesium, copper, fibre, polyphenols
Why it matters: Provides intense sweetness with fibre and minerals attached, unlike refined sugar, which arrives alone.
Evidence: Moderate. Dates have a lower glycaemic index than their sugar content suggests, probably because of the fibre and polyphenols, but this is a concentrated food and the evidence does not support unlimited intake.
Caution: The highest sugar entry in this album. Anyone using insulin or a sulfonylurea should count them. Easy to eat six without noticing; take two out and put the box away.
Replaces: Replaces chocolate, biscuits and refined sugar in baking and sauces.
Buying and storing: Medjool for eating, deglet nour for cooking. They keep six months in the fridge.
Preparation: Blend with hot water into a paste to replace sugar in baking, roughly gram for gram.
Cost: Medium to high

Date and walnut energy bitesMakes 12 bites

200 g dates, stoned; 100 g walnuts; 60 g oats; 2 tbsp cocoa powder; 1 tsp vanilla; pinch of salt; 1 tbsp water if needed

Blitz the walnuts and oats to a coarse rubble first, so the texture survives. Add the dates, cocoa, vanilla and salt, and blend until it clumps, adding water a teaspoon at a time only if needed. Roll into twelve balls and refrigerate; one is a portion, not three.

Per bite: 2 g protein, 2 g fibre, 110 kcal

55Frozen mixed berries

Fruit

The practical answer to the cost objection.

Frozen berries are picked at ripeness and frozen within hours, which fresh imported berries are not. For anything cooked, blended or stirred into yoghurt, they are the better as well as cheaper option.

80 g

Energy38 kcal

Protein1 g

Fibre3 g

Carbohydrate8 g

Potassium90 mg

Calcium18 mg

Nutrients: Anthocyanins, vitamin C, fibre, manganese
Why it matters: Removes cost and waste as reasons not to eat berries daily, which is what turns an occasional purchase into a habit.
Evidence: Strong. Comparisons of frozen and fresh generally show frozen equal or higher in vitamin C and anthocyanins after typical storage of fresh fruit.
Caution: Check the bag contains only fruit. Some frozen fruit mixes carry added sugar or syrup.
Replaces: Replaces fresh berries at a third of the price, and replaces jam entirely.
Buying and storing: A 1 kg bag of mixed berries, kept in the freezer as a standing item.
Preparation: Use from frozen into porridge and yoghurt. Do not thaw first, which turns them to mush.
Cost: Low

Frozen berry and yoghurt breakfast potServes 1

150 g Greek yoghurt; 80 g frozen mixed berries; 15 g almonds or walnuts; 1 tsp chia seeds; cinnamon

Stir the frozen berries straight into the yoghurt with the chia and refrigerate overnight. The berries thaw and bleed into the yoghurt, and the chia thickens it to a set pot. Top with nuts and cinnamon in the morning.

Per serving: 18 g protein, 6 g fibre, 290 kcal

56Walnuts

Nuts and seeds

One of the two foods actually handed out in the PREDIMED trial.

Walnuts carry alpha-linolenic acid, the plant omega-3, alongside polyphenols. They were part of the nut supplement in the only large randomised trial to test a dietary pattern against cardiovascular events.

30 g, about 9 halves

Energy196 kcal

Protein5 g

Fibre2 g

Carbohydrate4 g

Potassium132 mg

Calcium29 mg

Nutrients: Alpha-linolenic acid, polyphenols, magnesium, copper, manganese
Why it matters: Nut intake sits inside the pattern that reduced major cardiovascular events by roughly 28 per cent against a low-fat control in PREDIMED.
Evidence: Strong at the pattern level from a large randomised trial; walnut-specific effects on lipids and endothelial function are more modest but consistent.
Caution: Energy dense at around 650 kcal per 100 g, so weigh the portion if weight reduction is the goal. Tree nut allergy can be severe.
Replaces: Replaces croutons on salad, and biscuits with coffee.
Buying and storing: In shell keeps far longer and costs less per kilo. Shelled walnuts go rancid within months, so buy small bags and store cold.
Preparation: Toast six minutes at 180°C to transform the flavour. Store in the freezer, where the oils keep for a year.
Cost: Medium to high

Walnut and parsley pestoServes 4

80 g walnuts, toasted; large bunch parsley; 1 garlic clove; 40 g parmesan; 6 tbsp extra virgin olive oil; juice of half a lemon; black pepper

Toast the walnuts and let them cool fully, or the pesto turns bitter. Blitz everything except the oil to a coarse paste, keeping texture rather than making a purée. Stir the oil in by hand at the end, which keeps it from turning gluey.

Per serving: 8 g protein, 2 g fibre, 320 kcal

57Almonds

Nuts and seeds

The most studied nut for blunting a meal's glucose rise.

Almonds eaten with or shortly before a carbohydrate meal reduce the glucose peak, an effect reproduced across several crossover trials. A useful part of their fat is not absorbed at all.

30 g, about 23 almonds

Energy174 kcal

Protein6 g

Fibre4 g

Carbohydrate6 g

Potassium220 mg

Calcium76 mg

Nutrients: Vitamin E, magnesium, calcium, monounsaturated fat, riboflavin
Why it matters: Contributes meaningful calcium as well as fibre and unsaturated fat, which matters given that bone loss accelerates from midlife.
Evidence: Strong. Randomised crossover trials show consistent reductions in post-meal glucose, and meta-analyses support the LDL cholesterol effect.
Caution: Energy dense. Nut allergy can be severe. Do not confuse with almond milk, which is mostly water and carries almost none of this.
Replaces: Replaces crisps and biscuits as the mid-afternoon habit.
Buying and storing: Whole with skins, since much of the polyphenol content sits in the skin. Blanched almonds lose it.
Preparation: Portion 30 g into containers at the start of the week; eating from the bag reliably doubles the amount.
Cost: Medium

Spiced roasted almondsServes 6

180 g whole almonds; 1 tsp olive oil; 1 tsp smoked paprika; half tsp cumin; quarter tsp cayenne; half tsp flaky salt; half tsp dried thyme

Toss the almonds in the oil, then roast at 160°C for fifteen minutes, shaking twice. Add the spices while they are hot from the oven so they stick without burning. Cool completely before storing, or they steam and soften in the jar.

Per serving: 6 g protein, 4 g fibre, 185 kcal

58Pistachios

Nuts and seeds

Shelling them slows you down, which is part of the benefit.

Pistachios reduce the glucose response of a co-eaten meal, and the shells provide a natural brake on the rate of eating.

30 g kernels, about 49 nuts

Energy170 kcal

Protein6 g

Fibre3 g

Carbohydrate8 g

Potassium310 mg

Calcium32 mg

Nutrients: Lutein, zeaxanthin, potassium, vitamin B6, monounsaturated fat
Why it matters: Among the highest potassium of the nuts, with carotenoids that concentrate in the retina.
Evidence: Strong. Multiple randomised crossover trials show a dose-related reduction in post-prandial glucose when pistachios accompany carbohydrate.
Caution: Salted varieties carry substantial sodium, which works against the blood pressure aim. Buy unsalted.
Replaces: Replaces crisps as the thing eaten in front of the television.
Buying and storing: In shell, unsalted. The shell habit is worth the small extra effort.
Preparation: No preparation needed. Keep a bowl for shells beside the bowl of nuts.
Cost: High

Pistachio, yoghurt and cucumber dipServes 4

60 g pistachios, chopped; 300 g Greek yoghurt; 1 cucumber, grated and squeezed; 1 garlic clove; handful dill and mint; 1 tbsp olive oil; juice of half a lemon

Grate the cucumber and squeeze it hard in a cloth, or the dip will separate within an hour. Fold everything together, keeping the pistachios coarse for texture. Rest thirty minutes before eating and finish with oil.

Per serving: 9 g protein, 2 g fibre, 190 kcal

59Chia seeds

Nuts and seeds

A gel that slows the whole meal down.

Chia absorbs many times its weight in water and forms a viscous gel that delays gastric emptying. Fifteen grams delivers as much fibre as two portions of most vegetables.

15 g, about 2 tablespoons

Energy73 kcal

Protein2 g

Fibre5 g

Carbohydrate6 g

Potassium60 mg

Calcium95 mg

Nutrients: Soluble fibre, alpha-linolenic acid, calcium, magnesium, phosphorus
Why it matters: One of the densest non-dairy calcium sources per portion, and a straightforward way to close a fibre gap.
Evidence: Moderate to strong. Trials show reduced post-prandial glucose when chia is eaten with carbohydrate.
Caution: Always take with adequate fluid, and never swallow dry seeds, which can swell in the oesophagus. Introduce gradually.
Replaces: Replaces cornflour as a thickener and jam as a fruit spread.
Buying and storing: Black or white, identical nutritionally. Buy in 500 g bags rather than small health-food tubs.
Preparation: Soak at least twenty minutes in liquid at a one to six ratio before eating.
Cost: Medium

Chia pudding with mango and limeServes 4

60 g chia seeds; 500 ml milk or unsweetened soya milk; 1 tsp vanilla; 1 mango, diced; juice of 1 lime; 20 g toasted coconut flakes

Whisk the chia into the milk and vanilla, then whisk again after ten minutes, which stops it setting in clumps. Refrigerate at least four hours or overnight. Top with mango, lime and coconut just before serving.

Per serving: 8 g protein, 8 g fibre, 230 kcal

60Ground flaxseed

Nuts and seeds

Whole seeds pass straight through; grinding is not optional.

Flaxseed carries lignans and alpha-linolenic acid behind a hard shell that the gut cannot break. Ground, it delivers both; whole, it delivers neither.

15 g ground, about 2 tablespoons

Energy80 kcal

Protein3 g

Fibre4 g

Carbohydrate4 g

Potassium120 mg

Calcium39 mg

Nutrients: Lignans, alpha-linolenic acid, soluble fibre, magnesium, thiamin
Why it matters: Modest reductions in blood pressure and LDL cholesterol have been reported, alongside a substantial fibre contribution in a small portion.
Evidence: Moderate. Meta-analyses of small trials show modest lipid and blood pressure effects; individual trials vary in quality.
Caution: May slow the absorption of medicines taken at the same time; separate by two hours. Grind fresh and store cold, as the oils go rancid quickly.
Replaces: Replaces part of the flour in baking, and adds fibre to porridge without changing it.
Buying and storing: Whole seeds and a cheap coffee grinder, which costs less than pre-ground and keeps far better.
Preparation: Grind a week's worth at a time and keep it in the freezer in a sealed jar.
Cost: Low

Flax and oat soda breadMakes 1 loaf, 10 slices

300 g wholemeal flour; 100 g oats; 60 g ground flaxseed; 1 tsp bicarbonate of soda; 1 tsp salt; 400 ml buttermilk or yoghurt thinned with milk; 1 tbsp honey

Mix the dry ingredients thoroughly, then stir in the buttermilk and honey with a knife until it just comes together, handling it as little as possible. Shape into a round on a tray, cut a deep cross, and bake at 200°C for forty minutes. It is done when the base sounds hollow.

Per slice: 7 g protein, 5 g fibre, 190 kcal

61Pumpkin seeds

Nuts and seeds

Magnesium, which most diets are short of.

Pumpkin seeds are among the densest food sources of magnesium, a mineral involved in insulin signalling and muscle function and commonly under-supplied.

30 g, about 3 tablespoons

Energy170 kcal

Protein9 g

Fibre2 g

Carbohydrate3 g

Potassium240 mg

Calcium14 mg

Nutrients: Magnesium, zinc, iron, plant protein, phosphorus
Why it matters: Nine grams of protein and a large magnesium dose in a snack-sized portion, at low cost.
Evidence: Moderate. The cohort association between magnesium intake and lower diabetes incidence is consistent; supplementation trials show smaller and less certain effects.
Caution: Energy dense. Choose unsalted.
Replaces: Replaces croutons and crisps as the crunchy element on soups and salads.
Buying and storing: Plain green kernels, sold as pepitas, in large bags rather than small tubs.
Preparation: Toast in a dry pan for three minutes until they begin to pop, then salt lightly while hot.
Cost: Low to medium

Seed and oat savoury crackersMakes about 24

100 g pumpkin seeds; 60 g sunflower seeds; 40 g sesame seeds; 60 g oats; 30 g ground flaxseed; 250 ml water; 1 tsp salt; 2 tbsp olive oil; 1 tsp fennel seeds

Stir everything together and rest twenty minutes until the mixture thickens into a spreadable paste. Spread it very thin between two sheets of baking paper, then remove the top sheet and score into squares. Bake at 160°C for fifty minutes until fully crisp, turning the tray once.

Per 3 crackers: 6 g protein, 3 g fibre, 150 kcal

62Tahini

Nuts and seeds

The calcium source hiding in a sauce.

Sesame paste carries substantial calcium and unsaturated fat, and thickens dressings and sauces without flour, cream or sugar.

20 g, about one tablespoon

Energy119 kcal

Protein3 g

Fibre2 g

Carbohydrate4 g

Potassium82 mg

Calcium85 mg

Nutrients: Calcium, sesamin, unsaturated fat, iron, copper
Why it matters: Turns yoghurt, lemon and water into a sauce that makes vegetables worth eating, while contributing usefully to the calcium target.
Evidence: Moderate. Sesame trials suggest modest lipid and glycaemic benefits; the evidence base is small, and the calcium contribution is the more certain point.
Caution: Sesame allergy is increasingly recognised and can be serious. Tahini separates in the jar and needs vigorous stirring, which people mistake for spoilage.
Replaces: Replaces mayonnaise, cream and shop-bought dressings.
Buying and storing: Light, runny, single-ingredient tahini from Middle Eastern shops. Dark, stiff, bitter tahini is a false economy.
Preparation: Whisk with lemon juice first, when it seizes alarmingly, then add cold water a spoon at a time until it loosens to a pourable cream.
Cost: Medium

All-purpose tahini sauceServes 6

100 g tahini; juice of 1 lemon; 1 small garlic clove, grated; 100 ml cold water; half tsp salt; half tsp cumin, optional

Whisk the tahini with the lemon and garlic; it will seize into a stiff paste, which is expected. Add the cold water a tablespoon at a time, whisking hard, until it turns pale and pourable. Keeps a week in the fridge and thickens, so loosen with water before use.

Per serving: 3 g protein, 2 g fibre, 110 kcal

63Peanut butter, no added sugar

Nuts and seeds

Turns a slice of toast into a balanced meal.

The fat and protein slow gastric emptying, which reduces the glucose peak from the bread beneath. The ingredient list is the whole question here.

20 g, about one tablespoon

Energy118 kcal

Protein5 g

Fibre1 g

Carbohydrate4 g

Potassium130 mg

Calcium9 mg

Nutrients: Monounsaturated fat, niacin, vitamin E, magnesium, plant protein
Why it matters: A cheap, widely liked way to raise the protein and fat content of a carbohydrate meal, which flattens its glucose response.
Evidence: Strong for the gastric emptying effect. Cohort evidence associates nut and peanut intake with lower cardiovascular and diabetes risk.
Caution: Peanut allergy is common and can be life-threatening. Many brands contain palm oil, added sugar and salt; the ingredient list should read peanuts, and perhaps salt.
Replaces: Replaces jam, chocolate spread and butter.
Buying and storing: One hundred per cent peanuts. Stir the oil back in and keep it in the fridge upside down for a day so it redistributes.
Preparation: Spread on rye rather than white bread, and pair with apple slices for a snack that holds.
Cost: Low

Peanut sauce for vegetables and noodlesServes 4

4 tbsp peanut butter; 1 tbsp soy sauce; juice of 1 lime; 1 tsp grated ginger; 1 garlic clove; half tsp chilli flakes; 100 ml warm water; 1 tsp honey

Whisk everything except the water into a stiff paste first, so the aromatics distribute evenly. Add the warm water gradually until it coats a spoon. Toss through steamed greens, noodles or roast sweet potato.

Per serving: 6 g protein, 2 g fibre, 150 kcal

64Salmon

Fish and seafood

Clears the protein threshold and the omega-3 target in one portion.

A single fillet delivers around 30 g of protein, which is at or above the per-meal threshold for older muscle, alongside the long-chain omega-3 that lowers triglycerides.

140 g cooked fillet

Energy280 kcal

Protein34 g

Fibre0 g

Carbohydrate0 g

Potassium530 mg

Calcium18 mg

Nutrients: EPA and DHA, vitamin D, selenium, vitamin B12, iodine
Why it matters: Older muscle needs roughly 25 to 30 g of protein in a meal, or about 0.4 g per kilogram of body weight, to mount a full response. Few single foods reach that alone.
Evidence: Strong for triglyceride reduction from randomised trials, and for the protein dose. Evidence that fish oil capsules prevent cardiovascular events is mixed, which is an argument for eating the fish rather than supplementing.
Caution: Those on anticoagulants should discuss high-dose omega-3 supplements with a clinician; fish as food is not a concern.
Replaces: Replaces a red meat main, moving toward the weekly ceiling of about 350 to 500 g cooked.
Buying and storing: Frozen fillets are cheaper and often fresher than the chilled counter. Tinned salmon, bones included, adds substantial calcium.
Preparation: Cook to just opaque in the centre. Skin side down in a dry hot pan for four fifths of the time gives crisp skin without added fat.
Cost: High fresh, medium tinned or frozen

Tray-baked salmon with lentils and greensServes 4

4 salmon fillets; 250 g cooked green lentils; 200 g spinach; 2 leeks, sliced; 3 tbsp olive oil; 1 lemon; 2 tsp dijon mustard; 100 g Greek yoghurt; dill

Soften the leeks in oil for eight minutes, then stir through the lentils and spread over a tray. Lay the salmon on top, brush with oil and lemon, and bake at 200°C for twelve to fourteen minutes only. Wilt the spinach through the lentils and serve with the yoghurt whisked with mustard, lemon and dill.

Per serving: 42 g protein, 9 g fibre, 520 kcal

65Mackerel

Fish and seafood

The most omega-3 per pound spent of any food here.

Tinned mackerel carries the same fatty acid profile as fresh at a fraction of the price, needs no cooking, and keeps in a cupboard for years.

140 g, or one tin drained

Energy305 kcal

Protein26 g

Fibre0 g

Carbohydrate0 g

Potassium420 mg

Calcium66 mg

Nutrients: EPA and DHA, vitamin D, vitamin B12, selenium
Why it matters: Makes the two portions of oily fish a week that guidelines recommend genuinely affordable, which is the difference between advice and practice.
Evidence: Strong for the lipid effect and the guideline position, which rests on consistent cohort and trial evidence.
Caution: Tins in brine carry added salt; choose olive oil or spring water. Smoked mackerel is high in sodium, so treat it as an occasional rather than daily choice.
Replaces: Replaces processed meat in sandwiches and salads, which carries the clearest cancer association in this album.
Buying and storing: Tinned fillets in olive oil. Fresh mackerel must be eaten the day it is bought; its oils turn quickly.
Preparation: Flake through hot potatoes or grains so the oil coats everything, rather than serving it alongside.
Cost: Low

Smoked mackerel, beetroot and horseradish saladServes 4

300 g smoked mackerel, flaked; 400 g cooked beetroot, wedged; 300 g new potatoes, boiled and cooled; 150 g Greek yoghurt; 2 tsp horseradish; 1 tbsp cider vinegar; dill; watercress

Dress the warm potatoes with the vinegar and let them cool, which they absorb better than when cold. Whisk the yoghurt with horseradish and a little water into a pourable dressing. Combine everything loosely so the beetroot does not stain it all pink, and finish with dill and watercress.

Per serving: 27 g protein, 6 g fibre, 420 kcal

66Sardines

Fish and seafood

Omega-3, calcium and vitamin D in one tin.

Eaten with the soft bones, sardines are one of very few non-dairy foods delivering substantial absorbable calcium alongside vitamin D, which is needed to absorb it.

One tin, about 90 g drained

Energy180 kcal

Protein22 g

Fibre0 g

Carbohydrate0 g

Potassium350 mg

Calcium350 mg

Nutrients: Calcium, vitamin D, EPA and DHA, vitamin B12, selenium
Why it matters: Addresses the bone pillar and the omega-3 pillar simultaneously, at the lowest cost of any food in the album that does either.
Evidence: Strong for the nutrient content, and for the guideline position on oily fish. Calcium targets themselves vary by country, from 700 mg in the UK to 1,200 mg in the US.
Caution: Eat the bones; that is where the calcium is. Tins in brine carry added salt.
Replaces: Replaces processed meat at lunch, directly.
Buying and storing: In olive oil, with bones in. Portuguese and Spanish tins are markedly better than the cheapest.
Preparation: Mash coarsely with lemon and pepper, keeping some texture, and use the oil from the tin in the dressing.
Cost: Low

Sardines on rye with tomato and lemonServes 2

2 tins sardines in olive oil; 2 thick slices rye sourdough; 2 tomatoes, grated; 1 garlic clove; juice of half a lemon; parsley; chilli flakes; black pepper

Grate the tomatoes on a box grater and discard the skins, which gives a pulp rather than chunks. Rub the toasted rye with the cut garlic clove, then spread the tomato over. Pile the sardines on, break them up roughly, and dress with lemon, the tin oil, parsley and chilli.

Per serving: 27 g protein, 5 g fibre, 420 kcal

67Cod and other white fish

Fish and seafood

The highest protein per calorie in the album.

White fish delivers a full protein dose for around 130 kcal, which is useful when energy restriction and protein sufficiency have to happen at the same time.

140 g cooked fillet

Energy130 kcal

Protein29 g

Fibre0 g

Carbohydrate0 g

Potassium580 mg

Calcium22 mg

Nutrients: Complete protein, iodine, selenium, vitamin B12, phosphorus
Why it matters: Reaching the per-meal protein threshold while losing weight is the central difficulty of midlife eating, and this solves it more efficiently than any other food.
Evidence: Strong. Protein's satiety effect per calorie is well established in controlled feeding studies.
Caution: Battered and fried preparations reverse the benefit entirely, roughly tripling the energy. Iodine content is high, relevant in thyroid disease.
Replaces: Replaces breaded fish and red meat mains.
Buying and storing: Frozen loins, individually wrapped, are the practical choice. Pollock and hake cost less and behave the same.
Preparation: Cook from frozen in a covered pan with a little stock, eight minutes, rather than defrosting and drying it out.
Cost: Medium

White fish poached in tomato and oliveServes 4

4 white fish fillets; 1 quantity slow tomato sauce, entry 27; 80 g black olives; 1 tbsp capers; 1 tsp fennel seeds; parsley; 2 tbsp olive oil

Warm the tomato sauce with the olives, capers and fennel seeds in a wide pan. Lower the fillets in, spoon sauce over them, cover, and poach eight to ten minutes without stirring, or the fish breaks up. Finish with parsley and oil.

Per serving: 32 g protein, 4 g fibre, 320 kcal

68Prawns

Fish and seafood

Fast protein, and the cholesterol worry was misplaced.

Prawns were avoided for decades because of their cholesterol content. Dietary cholesterol has only a modest effect on blood cholesterol in most people, and guidance has since relaxed.

100 g cooked

Energy99 kcal

Protein24 g

Fibre0 g

Carbohydrate0 g

Potassium259 mg

Calcium70 mg

Nutrients: Complete protein, selenium, iodine, vitamin B12, astaxanthin
Why it matters: Twenty-four grams of protein in five minutes of cooking, which makes the threshold achievable on a weeknight.
Evidence: Strong for the protein content. The reassessment of dietary cholesterol is reflected in current guidance from most national bodies.
Caution: Shellfish allergy can be severe. Breaded or battered prawns are a different food. Frozen prawns are often sold glazed with water and salt, so check the drained weight.
Replaces: Replaces chicken in a stir-fry when time is short.
Buying and storing: Raw and frozen, not pre-cooked, which are usually overcooked already. Check for the drained weight on the pack.
Preparation: Cook from frozen over high heat for two to three minutes only. They turn rubbery within seconds of being done.
Cost: Medium to high

Garlic prawns with beans and greensServes 2

250 g raw prawns; 1 tin cannellini beans; 200 g spinach or chard; 3 garlic cloves; 1 chilli; 3 tbsp olive oil; juice of 1 lemon; parsley

Warm the garlic and chilli in the oil for two minutes, then add the drained beans and crush a few against the pan to thicken. Add the prawns and cook two to three minutes until just pink, no longer. Wilt the greens through and finish with lemon and parsley off the heat.

Per serving: 34 g protein, 10 g fibre, 450 kcal

69Mussels

Fish and seafood

More iron than steak, and a fraction of the price.

Mussels carry more iron and vitamin B12 per portion than red meat, with far less saturated fat, and are among the cheapest seafood available.

100 g cooked meat, about 500 g in shell

Energy172 kcal

Protein24 g

Fibre0 g

Carbohydrate7 g

Potassium268 mg

Calcium33 mg

Nutrients: Iron, vitamin B12, selenium, manganese, omega-3, zinc
Why it matters: Delivers the nutrients people take red meat for, without the colorectal cancer association that red and processed meat carry.
Evidence: Strong for the composition. The substitution argument rests on the red meat evidence: a 100 g daily increase in red meat is associated with 12 per cent higher colorectal cancer risk.
Caution: Discard any that stay closed after cooking or that will not close when tapped raw. Shellfish allergy can be severe.
Replaces: Replaces a red meat main at a lower price, which is unusual for a substitution.
Buying and storing: Rope-grown, alive, with a fresh sea smell. Use within a day and store loosely covered, never in water.
Preparation: Scrub, pull off the beards, and steam in a covered pan four minutes. The liquor left behind is the best part.
Cost: Low

Mussels with white wine, garlic and parsleyServes 2

1 kg mussels, cleaned; 3 garlic cloves; 1 shallot; 150 ml white wine; 2 tbsp olive oil; large handful parsley; 1 tbsp cold butter, optional; rye bread to serve

Soften the shallot and garlic in the oil for three minutes without colouring. Add the wine, bring to a hard boil, then tip in the mussels and cover for four minutes, shaking once. Discard any that stayed shut, stir the parsley and butter through the liquor, and serve with bread to absorb it.

Per serving: 30 g protein, 2 g fibre, 400 kcal

70Tinned tuna in spring water

Fish and seafood

Convenient protein, but not an omega-3 source.

Tinned tuna delivers a large protein dose from the cupboard, but the canning process removes most of the long-chain omega-3. It is not a substitute for oily fish, and this entry exists partly to say so.

One tin, about 100 g drained

Energy116 kcal

Protein26 g

Fibre0 g

Carbohydrate0 g

Potassium237 mg

Calcium11 mg

Nutrients: Complete protein, selenium, vitamin D, vitamin B12, niacin
Why it matters: Raises the protein content of a salad or sandwich to the threshold with no preparation at all.
Evidence: Strong for the protein contribution. The point about omega-3 loss in canning is well documented and routinely misunderstood.
Caution: Mercury accumulates in larger tuna. Pregnant women and children should follow national limits, and everyone should treat it as a few times a week rather than daily.
Replaces: Replaces processed meat and cheese as sandwich filling.
Buying and storing: In spring water rather than brine or sunflower oil. Skipjack carries less mercury than yellowfin or albacore.
Preparation: Drain well and dress with olive oil and lemon rather than mayonnaise.
Cost: Low

Tuna, bean and red onion saladServes 2

1 tin tuna in spring water; 1 tin cannellini beans; half a red onion, sliced thin; 1 tbsp capers; 3 tbsp extra virgin olive oil; juice of 1 lemon; parsley; black pepper; rocket

Soak the sliced onion in cold water ten minutes to soften its bite, then drain. Dress the beans with the oil and lemon first and let them sit five minutes, which they absorb. Fold in the drained tuna in large flakes rather than shredding it, then the onion, capers, parsley and rocket.

Per serving: 30 g protein, 11 g fibre, 420 kcal

71Smoked fish, in moderation

Fish and seafood

Excellent food, genuine salt caveat.

Smoked fish carries the protein and omega-3 of its fresh form and a great deal of sodium. It appears here because it is central to West African and Northern European cooking, with the caveat stated rather than hidden.

80 g

Energy180 kcal

Protein20 g

Fibre0 g

Carbohydrate0 g

Potassium300 mg

Calcium25 mg

Nutrients: Protein, omega-3 depending on species, vitamin D, vitamin B12
Why it matters: Provides intense savour that allows less added salt elsewhere in a dish, and is culturally central in a way that a substitute would not be.
Evidence: Strong for the protein and omega-3 content. The sodium caution rests on the salt substitution trial, where a modest reduction in sodium with added potassium reduced stroke by 14 per cent over five years.
Caution: High sodium, so use as a flavouring ingredient rather than a main portion, particularly with hypertension or kidney disease. Some traditionally smoked fish carries polycyclic aromatic hydrocarbons; hot-smoked commercial products are generally lower.
Replaces: Replaces stock cubes and added salt as the source of savoury depth in stews.
Buying and storing: From African grocers for stews, or hot-smoked mackerel from supermarkets. Firm, dry, and not sticky.
Preparation: Flake and add near the end of cooking, and taste before adding any salt at all.
Cost: Medium

Greens with smoked fish and pepperServes 4

600 g kontomire, spinach or chard; 100 g smoked fish, flaked; 1 onion; 2 tomatoes; 1 scotch bonnet; 2 tbsp palm or olive oil; 30 g ground egusi or pumpkin seeds, optional; no added salt until tasted

Steam the greens briefly and squeeze out the water, then chop. Fry the onion and tomato in the oil ten minutes until the oil separates, adding the whole chilli. Fold in the greens and smoked fish, simmer eight minutes, and taste before deciding whether any salt is needed at all.

Per serving: 18 g protein, 6 g fibre, 280 kcal

72Eggs

Meat, poultry and eggs

The fix for the meal where protein is usually missing.

Breakfast is the meal that most often falls short of the per-meal protein threshold. Three eggs take a breakfast from around 8 g of protein to over 20 g, and cost less than a coffee.

Two medium eggs

Energy126 kcal

Protein13 g

Fibre0 g

Carbohydrate1 g

Potassium126 mg

Calcium50 mg

Nutrients: Choline, vitamin D, vitamin B12, selenium, lutein, complete protein
Why it matters: Older muscle needs roughly 25 to 30 g of protein in a meal, or about 0.4 g per kilogram of body weight, to respond fully. Breakfast is where that threshold is usually missed.
Evidence: Strong for the satiety and protein effect. Guidance on egg limits has relaxed as dietary cholesterol has proved to have modest effect on blood cholesterol in most people.
Caution: Some cohorts report adverse associations with higher egg intake in people with diabetes specifically, and the evidence is mixed, so moderate intake is more defensible than unlimited.
Replaces: Replaces a cereal or toast-only breakfast, which is typically the highest-glycaemic meal of the day.
Buying and storing: A box lasts three weeks. Fresher eggs peel badly when boiled, so keep older ones for that.
Preparation: Six and a half minutes from boiling gives a set white and a soft yolk. Poach or boil rather than frying in butter.
Cost: Low

Shakshuka with peppers and chickpeasServes 4

8 eggs; 2 peppers, sliced; 1 onion; 1 tin chopped tomatoes; 1 tin chickpeas; 2 garlic cloves; 2 tsp cumin; 1 tsp smoked paprika; 2 tbsp olive oil; parsley; 100 g feta, optional

Soften the onion and peppers in the oil for twelve minutes until genuinely sweet, not just cooked. Add the garlic and spices for a minute, then the tomatoes and chickpeas, and simmer fifteen minutes until thick enough to hold a well. Make eight hollows, crack an egg into each, cover, and cook eight minutes until the whites set and the yolks stay soft.

Per serving: 24 g protein, 9 g fibre, 420 kcal

73Chicken thighs, skin removed

Meat, poultry and eggs

Cheaper, more forgiving and better than breast.

Thigh meat carries more flavour, costs less and does not dry out. Removing the skin brings the fat close to breast level while keeping the eating quality.

120 g cooked

Energy209 kcal

Protein31 g

Fibre0 g

Carbohydrate0 g

Potassium290 mg

Calcium12 mg

Nutrients: Complete protein, iron, zinc, niacin, vitamin B6, selenium
Why it matters: Substituting poultry for processed and red meat is among the better-supported dietary swaps, and thighs make it affordable.
Evidence: Moderate to strong. Cohort evidence consistently associates processed meat with higher diabetes and colorectal cancer risk; poultry substitution is associated with lower risk.
Caution: Chicken is not a health food if breaded, fried or coated in a sweet glaze. Cook thoroughly, since undercooked poultry carries campylobacter risk.
Replaces: Replaces beef, pork and lamb in stews and curries, moving toward the 350 to 500 g weekly red meat ceiling.
Buying and storing: Bone-in, skin-on thighs are cheapest; remove the skin yourself before or after cooking. The bones make stock.
Preparation: Brown hard first for flavour, then braise. Thighs improve with longer cooking, unlike breast.
Cost: Low

Chicken, chickpea and lemon braiseServes 4

8 chicken thighs, skin removed; 1 tin chickpeas; 2 onions; 4 garlic cloves; 2 tsp cumin; 1 tsp turmeric; 1 preserved lemon or zest of 1 lemon; 400 ml stock; 2 tbsp olive oil; 200 g spinach; coriander

Brown the thighs hard in the oil on both sides and set aside, keeping the fat in the pan. Soften the onions and garlic with the spices for ten minutes, then return the chicken with the stock, chickpeas and lemon. Simmer covered for forty minutes, then stir the spinach through and finish with coriander.

Per serving: 38 g protein, 8 g fibre, 480 kcal

74Turkey

Meat, poultry and eggs

Lean protein that is not only for December.

Turkey mince carries around the same protein as beef mince with substantially less saturated fat, and takes the same seasoning.

120 g cooked

Energy170 kcal

Protein30 g

Fibre0 g

Carbohydrate0 g

Potassium320 mg

Calcium14 mg

Nutrients: Complete protein, selenium, zinc, vitamin B6, niacin
Why it matters: Allows familiar mince dishes to continue while reducing the red meat total toward the recommended weekly ceiling.
Evidence: Moderate to strong. The association between processed and red meat intake and colorectal cancer is consistent across large cohorts and underpins the substitution.
Caution: Deli turkey slices are processed meat and carry the same salt and nitrate concerns as ham. Whole cuts and plain mince are a different matter.
Replaces: Replaces beef and pork mince in bolognese, chilli, meatballs and burgers.
Buying and storing: Thigh mince rather than breast mince, which is dry. Whole thighs cost less again and mince easily.
Preparation: Turkey needs fat and moisture. Add olive oil, grated courgette or soaked mushrooms to keep mince from drying.
Cost: Low to medium

Turkey and mushroom meatballsServes 4

500 g turkey mince; 150 g mushrooms, chopped fine; 1 egg; 40 g oats; 1 onion, grated; 2 garlic cloves; 1 tsp fennel seeds; 2 tbsp olive oil; parsley; 1 quantity slow tomato sauce, entry 27

Dry-fry the mushrooms hard until browned and reduced, then cool completely; adding them warm makes the mix sloppy. Combine everything except the sauce and oil, and rest the mixture thirty minutes so the oats hydrate. Brown the balls in oil, then finish them in the simmering tomato sauce for twenty minutes.

Per serving: 36 g protein, 6 g fibre, 440 kcal

75Lean beef, within the weekly ceiling

Meat, poultry and eggs

Kept in, with the number stated.

Red meat is a good source of iron, zinc and vitamin B12 in a highly absorbable form. It also carries a colorectal cancer association above a certain intake, so the useful advice is a ceiling rather than a ban.

120 g cooked, one of three weekly portions

Energy250 kcal

Protein31 g

Fibre0 g

Carbohydrate0 g

Potassium370 mg

Calcium18 mg

Nutrients: Haem iron, zinc, vitamin B12, creatine, selenium
Why it matters: Haem iron is far better absorbed than plant iron, which matters for women approaching and after the menopause and for anyone with low ferritin.
Evidence: Strong for the guidance. World Cancer Research Fund advises limiting red meat to about three portions a week, roughly 350 to 500 g cooked weight; a 100 g daily increase is associated with 12 per cent higher colorectal cancer risk.
Caution: The ceiling is the point of this entry. Three portions of 120 g is about 360 g, inside the recommended range. Processed meat is a separate matter and carries the stronger association.
Replaces: Half the beef in any mince dish can become mushrooms or pulses without the dish suffering.
Buying and storing: Cheaper braising cuts have more flavour than steak and suit long cooking. Look for five per cent fat mince.
Preparation: Brown properly for flavour, then cook low and slow. Do not char heavily, which forms compounds implicated in the cancer association.
Cost: Medium to high

Slow beef and barley stewServes 4

400 g braising beef, cubed; 150 g pearl barley; 3 carrots; 2 onions; 3 celery sticks; 2 tbsp tomato purée; 1 litre stock; 2 tbsp olive oil; bay and thyme; 200 g mushrooms

Brown the beef in batches so it colours rather than steams, then set aside. Soften the vegetables, add the purée and cook it out two minutes, then return the beef with the stock, barley and herbs. Simmer two hours until the beef gives to a spoon and the barley has thickened everything.

Per serving: 32 g protein, 9 g fibre, 480 kcal

76Liver, once a fortnight

Meat, poultry and eggs

The most nutrient-dense meat there is, with a real upper limit.

Liver carries iron, vitamin B12 and vitamin A in quantities no other food matches. The vitamin A is also the reason it comes with a firm frequency limit rather than encouragement.

100 g cooked

Energy175 kcal

Protein26 g

Fibre0 g

Carbohydrate4 g

Potassium310 mg

Calcium11 mg

Nutrients: Vitamin A, vitamin B12, haem iron, folate, copper, riboflavin
Why it matters: Corrects iron and B12 shortfalls faster than any supplement, and costs very little.
Evidence: Strong for the nutrient density, which is exceptional. The frequency limit reflects vitamin A toxicity, which is well established.
Caution: Do not eat liver more than about once a fortnight, because of accumulated vitamin A. Pregnant women are advised to avoid it entirely. Anyone taking a vitamin A supplement should not add liver on top. Gout sufferers should moderate purine-rich offal.
Replaces: Replaces a beef portion within the weekly red meat allowance, at a fraction of the cost.
Buying and storing: Lamb's or calf's liver is milder than ox. Chicken livers are mildest and cheapest of all.
Preparation: Cook fast and briefly, two minutes a side, and rest it pink. Overcooked liver is what put a generation off it.
Cost: Low

Chicken livers with onions and sherry vinegarServes 4

400 g chicken livers, trimmed; 2 onions, sliced; 2 tbsp olive oil; 1 tbsp sherry vinegar; 1 tsp thyme; 4 slices rye sourdough; parsley; black pepper

Cook the onions slowly in the oil for twenty minutes until sweet and brown. Turn the heat high, add the dried livers in one layer, and cook two minutes a side only so they stay pink inside. Deglaze with the vinegar, scraping the pan, and serve on toasted rye with parsley.

Per serving: 28 g protein, 5 g fibre, 380 kcal

77Tofu, firm

Meat, poultry and eggs

The plant protein that behaves like meat in a pan.

Firm tofu carries concentrated soya protein with little carbohydrate, and when set with calcium salts it becomes a significant calcium source as well.

120 g

Energy170 kcal

Protein20 g

Fibre1 g

Carbohydrate3 g

Potassium146 mg

Calcium420 mg

Nutrients: Complete plant protein, calcium if calcium-set, iron, isoflavones, manganese
Why it matters: One of very few plant foods that reaches the per-meal protein threshold in a normal portion, and calcium-set tofu rivals dairy for calcium.
Evidence: Moderate to strong. Soya protein substitution shows modest lipid improvements in meta-analyses, and the calcium content of calcium-set tofu is well absorbed.
Caution: Check the label for calcium sulphate; tofu set with magnesium chloride carries far less calcium. Separate soya from levothyroxine doses by several hours.
Replaces: Replaces chicken in stir-fries and curries, and reduces the weekly meat total.
Buying and storing: Firm or extra firm, ideally calcium-set. Chinese and Asian supermarkets sell it far cheaper than health food aisles.
Preparation: Press between plates under a weight for thirty minutes to remove water, then it browns instead of steaming.
Cost: Low to medium

Crisp tofu with greens and peanut sauceServes 4

400 g firm tofu, pressed and cubed; 1 tbsp cornflour; 2 tbsp oil; 400 g greens; 1 quantity peanut sauce, entry 63; 2 spring onions; 1 tbsp sesame seeds

Toss the pressed tofu in cornflour, which is what gives a crust rather than a soft surface. Fry in a hot pan without moving it for three minutes a side until golden on at least three faces. Steam the greens briefly, then combine with the tofu and peanut sauce off the heat, finishing with spring onion and sesame.

Per serving: 24 g protein, 6 g fibre, 420 kcal

78Greek yoghurt, plain

Dairy and alternatives

The dairy product with the most consistent inverse association.

Yoghurt intake is repeatedly associated with lower incident type 2 diabetes across large cohorts, an association not seen uniformly across all dairy. It also carries protein at roughly twice the level of ordinary yoghurt.

150 g

Energy133 kcal

Protein15 g

Fibre0 g

Carbohydrate6 g

Potassium210 mg

Calcium165 mg

Nutrients: Calcium, live cultures, vitamin B12, iodine, phosphorus, leucine
Why it matters: Addresses the protein threshold and the calcium target at once, in a food that needs no cooking.
Evidence: Moderate to strong. The yoghurt and diabetes cohort association is among the more consistent in nutrition, though causation is not established. The protein and calcium contributions are matters of composition.
Caution: Flavoured and fruit yoghurts commonly carry 12 to 20 g of added sugar per pot, sometimes more than a biscuit. Buy plain and add fruit yourself.
Replaces: Replaces cream, soured cream and mayonnaise in cooking and dressings.
Buying and storing: Plain Greek or Greek-style, with milk and cultures as the only ingredients. Full fat keeps better in cooking without splitting.
Preparation: Do not boil it into a hot sauce; stir it in off the heat, or stabilise it with a teaspoon of cornflour first.
Cost: Low to medium

Yoghurt marinade for chicken or fishServes 4

200 g Greek yoghurt; 2 garlic cloves, grated; 1 tbsp lemon juice; 2 tsp cumin; 1 tsp turmeric; 1 tsp smoked paprika; half tsp salt; 1 tbsp olive oil

Whisk everything together; the acid and the enzymes in yoghurt tenderise as well as flavour. Coat the meat or fish thoroughly and refrigerate at least two hours, or overnight for chicken. Cook hot and fast, and expect the yoghurt to char slightly, which is correct.

Per serving of marinade: 4 g protein, 0 g fibre, 70 kcal

79Skyr

Dairy and alternatives

The highest protein per calorie in the dairy aisle.

Strained further than Greek yoghurt, skyr concentrates the protein and reduces the lactose, making it useful for those who tolerate milk poorly.

150 g

Energy95 kcal

Protein17 g

Fibre0 g

Carbohydrate6 g

Potassium180 mg

Calcium150 mg

Nutrients: Casein protein, calcium, live cultures, vitamin B12, riboflavin
Why it matters: Delivers most of a meal's protein threshold for under 100 kcal, which is the central problem of eating well while losing weight after midlife.
Evidence: Strong for the protein and satiety effect per calorie.
Caution: Flavoured skyr often carries added sugar despite its healthy positioning. Read the label rather than the front of the pot.
Replaces: Replaces cream cheese and Greek yoghurt where protein density matters most.
Buying and storing: Plain, natural, unsweetened. Own-brand versions are usually identical in composition.
Preparation: Loosen with a spoon of milk before using in dressings, as it is stiff enough to sit in clumps.
Cost: Medium

Skyr, cucumber and herb breakfast bowlServes 2

300 g skyr; half a cucumber, diced; 2 radishes, sliced; handful dill and mint; 1 tbsp olive oil; juice of half a lemon; 20 g pumpkin seeds; black pepper; 1 slice rye bread each

Loosen the skyr with the lemon and a splash of water into a thick but spoonable cream. Fold in the cucumber, radish and herbs, keeping the vegetables crisp rather than dressing them early. Top with seeds, oil and pepper, and serve with rye toast.

Per serving: 25 g protein, 5 g fibre, 350 kcal

80Kefir

Dairy and alternatives

A wider range of cultures than yoghurt, and drinkable.

Kefir ferments with both bacteria and yeasts, giving a broader culture profile than yoghurt and less lactose. Small trials report modest glycaemic improvements.

200 ml

Energy110 kcal

Protein7 g

Fibre0 g

Carbohydrate9 g

Potassium320 mg

Calcium240 mg

Nutrients: Calcium, live cultures, vitamin B12, vitamin K2, phosphorus
Why it matters: A substantial calcium dose in a drink, which is easier for many people than eating another dairy portion.
Evidence: Moderate. Trials are small and heterogeneous, so the glycaemic effect should be regarded as modest and supportive rather than therapeutic. The calcium contribution is certain.
Caution: Often better tolerated in lactose intolerance, but not always. Avoid sweetened and flavoured versions.
Replaces: Replaces a sweetened drink or a milkshake, and replaces buttermilk in baking.
Buying and storing: Plain, live, from the chilled aisle. It continues fermenting, so an older bottle is sharper.
Preparation: Drink cold, or use as the liquid in a smoothie. Do not heat, which kills the cultures.
Cost: Medium

Kefir, berry and oat smoothieServes 2

400 ml plain kefir; 150 g frozen berries; 30 g oats; 1 tbsp ground flaxseed; half a banana; cinnamon; 1 tsp vanilla

Blend the oats and flaxseed alone first into a fine powder, which stops the smoothie being gritty. Add everything else and blend a full minute. Drink at once; it thickens considerably within twenty minutes.

Per serving: 12 g protein, 7 g fibre, 260 kcal

81Cottage cheese

Dairy and alternatives

Unfashionable, and among the best protein-to-calorie ratios there is.

Cottage cheese provides slow-digesting casein, which sustains amino acid availability for hours, and costs little.

150 g

Energy146 kcal

Protein18 g

Fibre0 g

Carbohydrate5 g

Potassium155 mg

Calcium125 mg

Nutrients: Casein protein, calcium, phosphorus, vitamin B12, selenium
Why it matters: Reaches most of the per-meal protein threshold for under 150 kcal, and requires no cooking whatsoever.
Evidence: Strong for protein and satiety. Casein's slower digestion is well characterised in isotope studies.
Caution: Sodium content varies considerably between brands; compare labels. Some low-fat versions add starch or gums for texture.
Replaces: Replaces cream cheese, and replaces ricotta in baking and pasta dishes.
Buying and storing: Plain, with the shortest ingredient list. Large tubs cost a fraction of the small ones.
Preparation: Blend it smooth with lemon and salt and it becomes a convincing cream cheese substitute.
Cost: Low

Whipped cottage cheese with tomato and basilServes 2

300 g cottage cheese; juice of half a lemon; 1 tbsp olive oil; 300 g ripe tomatoes; basil; 1 tsp red wine vinegar; black pepper; 2 slices rye sourdough

Blend the cottage cheese with the lemon and a pinch of salt for a full minute until it turns completely smooth, which transforms the texture. Salt the sliced tomatoes and leave them ten minutes to draw out their juice. Spread the whipped cheese, spoon the tomatoes and their juices over, and finish with oil, vinegar, basil and pepper.

Per serving: 26 g protein, 5 g fibre, 340 kcal

82Hard cheese, in a weighed portion

Dairy and alternatives

Concentrated calcium, and the portion is smaller than you think.

A 30 g portion of cheddar carries around 220 mg of calcium, roughly a fifth of the higher daily targets. Cheese also carries saturated fat and salt, so the portion is the whole discipline.

30 g, about the size of a small matchbox

Energy124 kcal

Protein8 g

Fibre0 g

Carbohydrate0 g

Potassium29 mg

Calcium220 mg

Nutrients: Calcium, protein, vitamin A, vitamin B12, phosphorus, vitamin K2
Why it matters: One of the densest calcium sources available, relevant given that bone loss accelerates from the menopause.
Evidence: Strong for the calcium content. Cohort evidence on cheese and cardiovascular outcomes is neutral to mildly favourable, which surprises many, though the salt and saturated fat still count.
Caution: High in saturated fat and salt. Weigh 30 g once so the eye learns it; most people cut two to three times that without noticing.
Replaces: A small amount of strong cheese replaces a larger amount of mild cheese for the same effect.
Buying and storing: Strong, mature cheese, since you use less of it. Parmesan carries the most calcium of the common cheeses.
Preparation: Grate rather than slice; the same weight covers far more surface and tastes stronger.
Cost: Medium

Cheese and vegetable frittataServes 4

8 eggs; 60 g strong cheddar or parmesan, grated; 1 courgette; 1 onion; 200 g spinach; 2 tbsp olive oil; 1 tsp thyme; black pepper

Cook the onion and courgette in the oil for ten minutes until any water has gone, or the frittata will be wet. Wilt the spinach in and squeeze out the moisture, then pour over the beaten eggs with half the cheese. Cook on low eight minutes, scatter the rest of the cheese, and finish under a grill for three.

Per serving: 21 g protein, 3 g fibre, 320 kcal

83Milk, semi-skimmed

Dairy and alternatives

The cheapest calcium in the shop.

A glass of milk provides around 240 mg of calcium whatever its fat content, and it carries the protein that makes a cereal or coffee-based breakfast more substantial.

200 ml

Energy100 kcal

Protein7 g

Fibre0 g

Carbohydrate9 g

Potassium300 mg

Calcium244 mg

Nutrients: Calcium, iodine, vitamin B12, riboflavin, phosphorus, protein
Why it matters: Dairy contributes more than a third of total calcium intake in UK diets, and milk is the least expensive route to it.
Evidence: Strong for the calcium and protein content. Cohort evidence on milk and cardiovascular outcomes is broadly neutral.
Caution: The carbohydrate counts, particularly for those drinking several milky coffees a day. Flavoured milk drinks carry substantial added sugar.
Replaces: Cooking porridge in milk rather than water roughly triples the protein of the bowl.
Buying and storing: Whichever fat level suits you; calcium is essentially the same across all of them.
Preparation: Use as the cooking liquid for oats and in sauces rather than as a drink, where it is easy to overlook the calories.
Cost: Low

Béchamel-free cheese sauce with milk and mustardServes 4

400 ml semi-skimmed milk; 2 tbsp cornflour; 60 g strong cheese, grated; 1 tsp dijon mustard; grating of nutmeg; black pepper

Whisk the cornflour into a little cold milk first to a smooth slurry, which prevents lumps entirely. Warm the rest of the milk, whisk in the slurry, and stir constantly for three minutes until it thickens. Take off the heat before adding the cheese and mustard, so the cheese does not split.

Per serving: 8 g protein, 0 g fibre, 150 kcal

84Unsweetened fortified soya milk

Dairy and alternatives

The only plant milk with protein worth counting.

Most plant milks contain almost no protein. Soya is the exception, at roughly the level of cow's milk, and fortified versions match it for calcium and B12.

200 ml

Energy66 kcal

Protein6 g

Fibre1 g

Carbohydrate3 g

Potassium240 mg

Calcium240 mg

Nutrients: Plant protein, fortified calcium, fortified vitamin B12 and D, isoflavones
Why it matters: The workable dairy alternative for anyone avoiding milk, where the usual substitutes leave a protein and calcium gap.
Evidence: Moderate to strong. The protein advantage over other plant milks is a matter of composition, and fortification is regulated on the label.
Caution: Almond, oat and rice milks carry roughly a tenth of the protein and, unless fortified, little calcium. Rice milk is also high glycaemic. Organic plant milks are often unfortified, which is a trap.
Replaces: Replaces dairy milk where it must be avoided, without the nutritional loss the other alternatives bring.
Buying and storing: Unsweetened, fortified with calcium and B12. Check the label, since the organic versions usually are not.
Preparation: Shake before use, and add to coffee off the boil to prevent splitting.
Cost: Medium

Soya milk porridge with banana and seedsServes 2

80 g oats; 500 ml unsweetened fortified soya milk; 1 banana, sliced; 20 g pumpkin seeds; 1 tbsp ground flaxseed; 1 tsp cinnamon; pinch of salt

Cook the oats in the soya milk with the salt for six minutes, stirring, which develops the creaminess. Stir in the flaxseed off the heat so it does not go gluey. Top with banana, seeds and cinnamon.

Per serving: 16 g protein, 8 g fibre, 380 kcal

85Paneer

Dairy and alternatives

Holds its shape, carries calcium, needs no ageing.

Paneer is unaged curd cheese, so it carries less salt than most cheeses while keeping the calcium and protein, and it does not melt in a pan.

80 g

Energy210 kcal

Protein15 g

Fibre0 g

Carbohydrate1 g

Potassium100 mg

Calcium380 mg

Nutrients: Calcium, protein, phosphorus, vitamin B12, vitamin A
Why it matters: Adds a full protein and calcium contribution to a vegetable curry, which otherwise tends to be low in both.
Evidence: Strong for the composition and the protein substitution effect.
Caution: Energy dense and high in saturated fat, so grill rather than deep-fry and keep the portion at 80 g.
Replaces: Replaces meat in a curry, and replaces halloumi at a lower salt level.
Buying and storing: From Asian grocers, where it costs half the supermarket price. It freezes well.
Preparation: Griddle the cubes dry until browned before adding them to a sauce, which stops them turning rubbery.
Cost: Medium

Paneer, pea and spinach curryServes 4

320 g paneer, cubed; 200 g peas; 300 g spinach; 1 onion; 3 garlic cloves; thumb of ginger; 2 tsp garam masala; 1 tsp turmeric; 1 tin chopped tomatoes; 2 tbsp oil; 100 g Greek yoghurt

Griddle the paneer cubes dry in a hot pan until browned on two sides, then set aside. Fry the onion, garlic, ginger and spices ten minutes, add the tomatoes and cook down fifteen. Wilt the spinach in, add the peas and paneer to warm through, and stir the yoghurt in off the heat so it does not split.

Per serving: 24 g protein, 7 g fibre, 420 kcal

86Extra virgin olive oil

Fats and oils

The fat with the strongest trial evidence in this whole album.

Extra virgin olive oil is one of only two foods actually handed to participants in PREDIMED, the large randomised trial that tested a Mediterranean pattern against cardiovascular events. It carries polyphenols that refined olive oil does not.

One tablespoon, 15 ml

Energy120 kcal

Protein0 g

Fibre0 g

Carbohydrate0 g

Potassium0 mg

Calcium0 mg

Nutrients: Monounsaturated fat, oleocanthal, hydroxytyrosol, vitamin E, vitamin K
Why it matters: Cardiovascular events fell by roughly 30 per cent against a low-fat control in a trial where the intervention group received free extra virgin olive oil.
Evidence: Strong. This is among the very few dietary interventions with a large randomised trial reporting hard clinical endpoints. Note the trial was retracted and republished in 2018 after randomisation irregularities were found, with the overall conclusion largely unchanged.
Caution: Still 120 kcal per tablespoon. Use it to replace butter and other fats, not in addition to them. Light or pure olive oil is refined and carries few of the polyphenols.
Replaces: Replaces butter, margarine and sunflower oil in almost every use.
Buying and storing: Extra virgin, in a dark bottle or tin, with a harvest date rather than only a best-before. Peppery bitterness at the back of the throat indicates polyphenols, not a fault.
Preparation: Use it raw as well as for cooking. Store away from light and heat, and use within a few months of opening.
Cost: Medium to high

Olive oil, lemon and mustard dressingServes 8

120 ml extra virgin olive oil; juice of 1 lemon; 1 tsp dijon mustard; 1 small garlic clove, grated; half tsp salt; black pepper

Whisk the lemon, mustard, garlic and salt together first, so the salt dissolves before the oil goes in. Add the oil in a thin stream while whisking, and it emulsifies into a thick dressing. Keep in a jar for a week and shake before use.

Per serving: 0 g protein, 0 g fibre, 135 kcal

87Rapeseed oil, cold pressed

Fats and oils

For the heat that olive oil should not take.

Rapeseed oil has a higher smoke point than extra virgin olive oil and a favourable fatty acid profile, including some alpha-linolenic acid. It is also considerably cheaper.

One tablespoon, 15 ml

Energy124 kcal

Protein0 g

Fibre0 g

Carbohydrate0 g

Potassium0 mg

Calcium0 mg

Nutrients: Monounsaturated fat, alpha-linolenic acid, vitamin E, vitamin K
Why it matters: Replacing saturated with unsaturated fat lowers LDL cholesterol in controlled feeding trials, and this makes that swap affordable for everyday high-heat cooking.
Evidence: Strong for the saturated-to-unsaturated substitution effect on LDL cholesterol, which is one of the most reproducible findings in nutrition.
Caution: Energy dense as all oils are. Cold-pressed rapeseed and refined vegetable oil are not the same product, though both are usable.
Replaces: Replaces butter, lard and palm-based fats for roasting and frying.
Buying and storing: British cold-pressed rapeseed in a dark bottle. It is golden and slightly grassy, not the pale refined version.
Preparation: Use for roasting above 200°C and for searing, where extra virgin olive oil would smoke and taste bitter.
Cost: Low to medium

High-heat roast vegetable baseServes 4

2 tbsp cold-pressed rapeseed oil; 800 g mixed root vegetables, cubed; 1 tsp cumin seeds; 1 tsp coriander seeds; salt; 1 tbsp extra virgin olive oil to finish

Toss the vegetables in the rapeseed oil and roast at 220°C for thirty-five minutes, turning once. Add the whole spices for the last ten minutes only, or they burn and turn acrid. Finish with the extra virgin olive oil off the heat, which is where its flavour and polyphenols survive.

Per serving: 4 g protein, 8 g fibre, 260 kcal

88Olives

Fats and oils

A savoury snack that is mostly fibre and unsaturated fat.

Olives carry the same fat profile as the oil, with fibre attached. They also carry a great deal of salt, which is the trade-off in this entry.

30 g, about 8 olives

Energy46 kcal

Protein0 g

Fibre1 g

Carbohydrate1 g

Potassium14 mg

Calcium26 mg

Nutrients: Monounsaturated fat, polyphenols, vitamin E, iron
Why it matters: Provides a salty, satisfying snack from within the Mediterranean pattern rather than from a packet of crisps.
Evidence: Moderate. The benefit follows from the olive oil and Mediterranean pattern evidence rather than trials of olives specifically.
Caution: High sodium, which works against the blood pressure aim if eaten in quantity. Rinse them, and treat 30 g as the portion.
Replaces: Replaces crisps and salted nuts before a meal.
Buying and storing: Loose from a deli or in brine in jars, with stones in, which keeps them firmer. Pre-stoned olives are softer and saltier.
Preparation: Rinse briefly, then marinate in olive oil, lemon peel, garlic and thyme to make a small portion feel generous.
Cost: Medium

Warm marinated olivesServes 6

200 g mixed olives, rinsed; 3 tbsp extra virgin olive oil; peel of 1 lemon; 2 garlic cloves, bruised; 1 tsp fennel seeds; 2 sprigs thyme; pinch of chilli flakes

Warm the oil gently with the lemon peel, garlic, fennel and thyme for five minutes, never letting it sizzle. Add the olives and warm through for three minutes only, which releases their aroma. Serve warm; they keep a week in the fridge and improve.

Per serving: 0 g protein, 1 g fibre, 110 kcal

89Ground turmeric

Herbs, spices and flavourings

Widely promoted, and the honest evidence is thinner than the claims.

Curcumin has extensive laboratory support and poor oral bioavailability, which limits what culinary quantities can do. It earns its place as a flavouring within an anti-inflammatory pattern, not as a remedy.

1 to 3 g daily in cooking

Energy9 kcal

Protein0 g

Fibre1 g

Carbohydrate2 g

Potassium56 mg

Calcium4 mg

Nutrients: Curcuminoids, manganese, iron
Why it matters: Contributes to a varied, plant-heavy way of cooking, and colours and flavours food that would otherwise need salt.
Evidence: Weak to moderate, and this entry says so. Trials are small and mostly use high-dose extracts rather than culinary amounts, so claims made for a teaspoon in a curry are not supported by the extract trials.
Caution: High-dose supplements may interact with anticoagulants and have been linked to rare cases of liver injury. Culinary use is the safer form by a wide margin.
Replaces: Adds colour and depth in place of salt and stock cubes.
Buying and storing: Whole dried root and grate it, or a small tin of ground turmeric replaced every six months. It fades fast.
Preparation: Cook with black pepper and a little oil, both of which improve absorption. Add it to hot fat early rather than sprinkling at the end.
Cost: Low

Turmeric, ginger and lentil soupServes 4

200 g red lentils; 2 tsp ground turmeric; thumb of ginger, grated; 1 onion; 3 garlic cloves; 1 tin light coconut milk; 800 ml stock; 2 tbsp olive oil; half tsp black pepper; juice of 1 lime; coriander

Fry the onion, garlic, ginger, turmeric and pepper in the oil for five minutes so the spices bloom in the fat. Add the lentils and stock and simmer twenty-five minutes until collapsing. Stir in the coconut milk, warm through without boiling, and finish with lime and coriander.

Per serving: 15 g protein, 9 g fibre, 340 kcal

90Garlic

Herbs, spices and flavourings

The main reason low-salt cooking tastes of anything.

Garlic's organosulphur compounds give depth that reduces the perceived need for salt, and carry a small blood pressure effect of their own.

1 to 2 cloves, about 6 g

Energy9 kcal

Protein0 g

Fibre0 g

Carbohydrate2 g

Potassium24 mg

Calcium11 mg

Nutrients: Allicin, manganese, vitamin B6, selenium, vitamin C
Why it matters: Supports the sodium reduction linked in the salt substitution trial to a 14 per cent reduction in stroke over five years, by making reduced-salt food palatable.
Evidence: Moderate for blood pressure from meta-analyses of small trials, mostly using aged garlic extract at doses above culinary intake. Strong for the practical flavour argument.
Caution: High-dose garlic supplements may increase bleeding risk with anticoagulants. Fructans in garlic trouble some people with irritable bowel syndrome.
Replaces: Replaces salt and stock cubes as the source of savoury depth.
Buying and storing: Firm bulbs with tight skins and no green shoot. Pre-peeled and jarred garlic loses most of its character.
Preparation: Crush or chop and leave ten minutes before heating, which allows the allicin to form. Never let it brown, which turns it acrid.
Cost: Low

Slow-roasted garlic pasteMakes about 8 servings

3 whole heads of garlic; 2 tbsp olive oil; 2 sprigs thyme; pinch of salt

Slice the tops off the heads, sit them in foil, pour over the oil and add the thyme. Roast at 180°C for forty-five minutes until soft and golden, not brown. Squeeze the cloves out and mash into a paste that keeps a week and thickens sauces, dressings and mash.

Per serving: 1 g protein, 1 g fibre, 45 kcal

91Fresh ginger

Herbs, spices and flavourings

Warmth and sweetness without sugar.

Ginger brings a sweet heat that lets you cut sugar from marinades, dressings and drinks. It has been studied for glycaemic effects with mixed results.

2 to 3 g fresh, a thumb-tip

Energy2 kcal

Protein0 g

Fibre0 g

Carbohydrate0 g

Potassium12 mg

Calcium0 mg

Nutrients: Gingerols, manganese, vitamin B6, magnesium
Why it matters: Provides perceived sweetness and warmth, which makes reduced-sugar cooking pleasant rather than merely virtuous.
Evidence: Weak to moderate. Meta-analyses suggest small reductions in fasting glucose, but trials are small and variable. The culinary argument is the stronger one and is presented as such.
Caution: High doses may affect bleeding and interact with anticoagulants. Ginger drinks sold ready-made are often mostly sugar.
Replaces: Replaces sugar in marinades and replaces sweetened drinks when brewed as tea.
Buying and storing: Firm, heavy, with taut skin. It freezes whole and grates directly from frozen, which is easier than fresh.
Preparation: Scrape the skin with a teaspoon rather than peeling with a knife, which wastes half of it. Grate on a fine grater.
Cost: Low

Ginger and lemon tea, unsweetenedServes 2

20 g fresh ginger, sliced thin; 600 ml water; juice of half a lemon; a few mint leaves; half tsp honey, optional

Simmer the sliced ginger in the water for ten minutes, which extracts far more than steeping does. Take off the heat, add the mint and lemon, and steep five minutes more. Sweeten only if you must, and reduce it each time you make it.

Per serving: 0 g protein, 0 g fibre, 15 kcal

92Cinnamon, Ceylon

Herbs, spices and flavourings

Useful for cutting sugar, overrated for blood glucose.

Cinnamon is widely promoted for glucose control on evidence that does not hold up well. Its real value is that it makes unsweetened porridge and yoghurt taste sweet.

1 to 2 g daily, about half a teaspoon

Energy6 kcal

Protein0 g

Fibre1 g

Carbohydrate2 g

Potassium11 mg

Calcium20 mg

Nutrients: Cinnamaldehyde, polyphenols, manganese, calcium
Why it matters: Enables the gradual reduction of added sugar at breakfast, which is the single largest sugar meal in many households.
Evidence: Weak to moderate. Meta-analyses conflict, with small and inconsistent effects on glucose. The album includes it for the sugar-displacement effect and says plainly that the glucose claims are not established.
Caution: Cassia cinnamon, which is what most supermarket cinnamon is, contains coumarin, which is hepatotoxic in quantity. For daily use choose Ceylon, sometimes labelled true cinnamon.
Replaces: Replaces sugar and honey on porridge, yoghurt and in coffee.
Buying and storing: Ceylon cinnamon specifically, in quills that crumble easily rather than the hard single-curl cassia sticks.
Preparation: Add to the pan with the oats rather than sprinkling at the end, which distributes the flavour rather than leaving a dusty top.
Cost: Medium

Cinnamon-spiced yoghurt toppingServes 4

400 g Greek yoghurt; 2 tsp Ceylon cinnamon; 1 tsp vanilla extract; zest of 1 orange; 40 g toasted walnuts; 160 g berries

Fold the cinnamon, vanilla and orange zest through the yoghurt and rest it thirty minutes, which lets the cinnamon hydrate and stop tasting dusty. Divide between bowls, top with berries and walnuts. Reduce any added sweetener by a quarter each week and the palate adjusts within a month.

Per serving: 12 g protein, 3 g fibre, 200 kcal

93Herbs, in quantity

Herbs, spices and flavourings

Treat them as a vegetable, not a garnish.

Parsley, mint, coriander and dill used by the bunch rather than the sprig change a dish entirely, and carry real quantities of vitamin K, carotenoids and polyphenols.

20 g, a large handful chopped

Energy7 kcal

Protein1 g

Fibre1 g

Carbohydrate1 g

Potassium110 mg

Calcium28 mg

Nutrients: Vitamin K, vitamin C, carotenoids, folate, polyphenols, iron
Why it matters: Freshness and acidity from herbs and lemon reduce the salt a dish needs, and add nutrients rather than only flavour.
Evidence: Moderate. The nutrient contribution at these quantities is real; the salt reduction argument follows from sensory research and from the outcome evidence on sodium.
Caution: Parsley in particular is high in vitamin K, so keep intake steady rather than variable if you take warfarin.
Replaces: Replaces salt and shop-bought sauces as the finishing element of a dish.
Buying and storing: Whole bunches from greengrocers or Middle Eastern shops, which cost a fraction of supermarket packets. Freeze what you cannot use, chopped in oil.
Preparation: Chop by hand with a sharp knife rather than in a processor, which bruises them and turns them dark.
Cost: Low if grown, medium if bought

Green sauce for anythingServes 6

Large bunch parsley; bunch mint; 1 garlic clove; 1 tbsp capers; 4 anchovy fillets, optional; 6 tbsp extra virgin olive oil; 1 tbsp red wine vinegar; black pepper

Chop the herbs, capers, garlic and anchovy together by hand into a coarse mixture rather than a paste. Stir in the oil and vinegar and rest twenty minutes so the flavours combine. Spoon over fish, chicken, pulses, eggs or roast vegetables.

Per serving: 1 g protein, 1 g fibre, 130 kcal

94Vinegar, cider or wine

Herbs, spices and flavourings

Acidity lowers the glucose peak of the meal it dresses.

Acetic acid slows gastric emptying and appears to improve muscle glucose uptake after a meal. The effect is small, reproducible and free.

One to two tablespoons with a meal

Energy3 kcal

Protein0 g

Fibre0 g

Carbohydrate0 g

Potassium15 mg

Calcium1 mg

Nutrients: Acetic acid
Why it matters: Reduces the post-meal glucose rise of a starchy meal, and reduces the salt needed by adding sharpness instead.
Evidence: Moderate. Several small randomised crossover trials show a consistent direction of effect, though the magnitude is small and long-term outcome data are absent.
Caution: Always dilute or use in dressing. Undiluted vinegar damages tooth enamel and irritates the oesophagus. Take care in gastroparesis, where delayed emptying is already the problem.
Replaces: Replaces salt and sugar as the element that makes a dish taste finished.
Buying and storing: Cider vinegar with the mother, or a decent red wine vinegar. Balsamic is largely sugar and belongs in a different category.
Preparation: Use in a dressing eaten with the starchy part of the meal, which is when the effect applies.
Cost: Low

Quick pickled onionsServes 8

2 red onions, sliced thin; 150 ml cider vinegar; 150 ml water; 1 tsp salt; 1 tsp sugar; 1 tsp coriander seeds; 1 bay leaf

Warm the vinegar, water, salt, sugar and spices until dissolved, not boiling. Pour over the sliced onions in a jar and leave thirty minutes, by which time they turn bright pink and lose their harshness. They keep three weeks and lift eggs, pulses, fish and salads.

Per serving: 0 g protein, 1 g fibre, 20 kcal

95Chilli

Herbs, spices and flavourings

Heat slows the pace of eating, which matters more than any metabolic effect.

Capsaicin has a small thermogenic effect that is often overstated. Its more useful property is that spicy food is eaten more slowly, and slower eating reduces total intake.

To taste, half a fresh chilli or a pinch of flakes

Energy3 kcal

Protein0 g

Fibre0 g

Carbohydrate1 g

Potassium20 mg

Calcium1 mg

Nutrients: Capsaicin, vitamin C, carotenoids, vitamin B6
Why it matters: Reduces eating rate and adds intensity that lets you use less salt, both of which are practical rather than pharmacological benefits.
Evidence: Weak to moderate for the thermogenic effect, which is real but small. The eating-rate finding is better supported and is the reason for inclusion.
Caution: May aggravate reflux. Handle fresh chillies with care and wash hands before touching eyes.
Replaces: Replaces salt as the thing that makes a plain dish interesting.
Buying and storing: Fresh for brightness, dried flakes for depth. Whole dried chillies keep a year and have far more flavour than pre-ground.
Preparation: Add whole and unpierced to a stew for aroma without heat, or sliced for heat. Remove seeds and membrane to moderate it.
Cost: Low

Chilli, garlic and herb oilServes 12

200 ml extra virgin olive oil; 4 dried chillies, crumbled; 4 garlic cloves, sliced; 1 tsp fennel seeds; peel of 1 lemon; sprig of rosemary

Warm everything together over the lowest possible heat for fifteen minutes, never allowing it to bubble, which would fry rather than infuse. Cool completely, then strain or leave the solids in. Use on eggs, pulses, greens and soups in place of salt.

Per serving: 0 g protein, 0 g fibre, 145 kcal

96Sauerkraut, unpasteurised

Fermented foods

Live cultures, negligible calories, real salt content.

Fermented cabbage carries live lactic acid bacteria and the fibre of the cabbage itself. Shelf-stable jars have usually been pasteurised, which kills the cultures.

50 g, about 3 tablespoons

Energy10 kcal

Protein1 g

Fibre1 g

Carbohydrate2 g

Potassium85 mg

Calcium15 mg

Nutrients: Lactic acid bacteria, vitamin C, vitamin K, fibre
Why it matters: Contributes fermented food to the diet at almost no energy cost, alongside sharpness that reduces the salt needed elsewhere in a meal.
Evidence: Limited to moderate, and this entry says so. Fermented food research is developing and most trials are small. The vitamin and fibre contributions are certain; the microbiome claims are not.
Caution: High sodium, which matters with hypertension or kidney disease. Choose refrigerated, unpasteurised jars if live cultures are the point.
Replaces: Replaces pickles and relishes that carry added sugar.
Buying and storing: From the chilled section, with cabbage, salt and perhaps caraway as the only ingredients. Bubbles and cloudiness are signs of life, not spoilage.
Preparation: Serve cold. Heating it kills the cultures, so add it to a hot dish at the table rather than in the pan.
Cost: Low if home-made

Home sauerkraut, one jarMakes about 20 servings

1 white cabbage, about 1 kg, shredded; 20 g salt, which is 2 per cent of the cabbage weight; 1 tsp caraway seeds

Massage the salt into the shredded cabbage for ten minutes until it releases enough liquid to submerge itself, which is the whole technique. Pack tightly into a clean jar with the caraway, pressing until the brine covers everything, and weigh it down. Leave at room temperature out of sunlight for one to three weeks, tasting weekly, then refrigerate.

Per serving: 1 g protein, 1 g fibre, 10 kcal

97Kimchi

Fermented foods

Fermented vegetables with a little early trial evidence.

Kimchi combines lactic acid bacteria with chilli, garlic and ginger. Small trials in prediabetes have reported improved insulin sensitivity with the fermented version rather than the fresh.

50 g, about 3 tablespoons

Energy15 kcal

Protein1 g

Fibre1 g

Carbohydrate2 g

Potassium75 mg

Calcium20 mg

Nutrients: Lactic acid bacteria, capsaicin, vitamin K, vitamin C, fibre
Why it matters: Delivers intense savoury flavour for almost no energy, which supports lower-salt cooking elsewhere in the meal.
Evidence: Limited to moderate. The prediabetes trials are small and largely from single research groups, so this is described as promising rather than established.
Caution: High sodium. Fresh, unfermented kimchi lacks the cultures that the trials tested. Some varieties contain fish sauce or shrimp paste, relevant for allergies and for vegetarians.
Replaces: Replaces salt and condiments as the sharp, savoury element on rice, eggs and grain bowls.
Buying and storing: Refrigerated, from Asian grocers. It should smell sour and alive, and the jar may fizz on opening.
Preparation: Use as a condiment in small amounts, given the salt. Older, sourer kimchi is better cooked into pancakes and stews.
Cost: Medium

Kimchi fried rice with eggServes 2

150 g brown basmati, cooked and chilled; 100 g kimchi, chopped, plus 2 tbsp of its juice; 2 eggs; 2 spring onions; 1 tsp sesame oil; 1 tbsp rapeseed oil; 200 g spinach; 1 tsp sesame seeds

Fry the kimchi in the rapeseed oil for three minutes until it caramelises slightly, which deepens the flavour considerably. Add the cold rice and the kimchi juice over high heat for four minutes, pressing it into the pan so it crisps. Fold in the spinach, top each bowl with a fried egg, and finish with sesame oil, seeds and spring onion.

Per serving: 16 g protein, 7 g fibre, 420 kcal

98Miso

Fermented foods

Deep savour from a spoonful, and a salt caveat with it.

Fermented soya paste delivers intense umami in small quantities. It is salty, but a teaspoon replaces a stock cube with more flavour and typically less sodium overall.

15 g, about one tablespoon

Energy29 kcal

Protein2 g

Fibre1 g

Carbohydrate4 g

Potassium32 mg

Calcium9 mg

Nutrients: Fermented soya isoflavones, vitamin K, manganese, live cultures if unpasteurised
Why it matters: Provides the savoury base that makes vegetables and pulses satisfying, which is what allows salt to come down elsewhere.
Evidence: Limited to moderate. Cohort data from Japan are supportive but heavily confounded by the wider diet, and this entry does not claim more than that.
Caution: High sodium per gram, so it is a seasoning rather than an ingredient by volume. Not suitable in unrestricted amounts with hypertension.
Replaces: Replaces stock cubes, soy sauce and salt in soups, dressings and marinades.
Buying and storing: White or shiro miso is mild and sweet, red or aka is stronger and saltier. It keeps a year in the fridge.
Preparation: Whisk into warm, not boiling, liquid, which preserves the cultures and stops it turning grainy.
Cost: Medium

Miso, ginger and greens brothServes 2

2 tbsp white miso; 600 ml water; thumb of ginger, sliced; 2 garlic cloves; 200 g greens; 100 g firm tofu, cubed; 2 spring onions; 1 tsp sesame oil; 5 g dried wakame

Simmer the ginger and garlic in the water for eight minutes, then remove them. Add the tofu, greens and soaked wakame and cook three minutes. Take the pan off the heat, whisk the miso with a ladle of the broth in a cup first, then stir it back in so it does not clump or boil.

Per serving: 14 g protein, 4 g fibre, 190 kcal

99Tempeh

Fermented foods

Fermented whole soya beans, so the fibre survives.

Unlike tofu, tempeh uses the whole bean and keeps its fibre, and fermentation makes its minerals more available. It carries more protein per portion than most meat substitutes.

100 g

Energy192 kcal

Protein19 g

Fibre6 g

Carbohydrate8 g

Potassium412 mg

Calcium111 mg

Nutrients: Complete plant protein, fibre, calcium, manganese, isoflavones, vitamin B2
Why it matters: Reaches close to the per-meal protein threshold from a plant source while also contributing 6 g of fibre, which no meat can do.
Evidence: Moderate. Soya protein substitution shows modest lipid improvements in meta-analyses; fermentation improving mineral availability is well documented.
Caution: Separate soya intake from levothyroxine doses by several hours. Tempeh has a firm, nutty character that suits marinating rather than being used plain.
Replaces: Replaces meat in stir-fries, sandwiches and stews, with fibre attached.
Buying and storing: Refrigerated or frozen, plain rather than pre-marinated. White bloom on the surface is the mould and is correct; black spots are also normal.
Preparation: Steam ten minutes before marinating, which removes any bitterness and lets it absorb the marinade.
Cost: Medium

Marinated tempeh with greens and riceServes 4

400 g tempeh, sliced; 2 tbsp soy sauce; 1 tbsp maple syrup or honey; 1 tbsp cider vinegar; 2 garlic cloves; thumb of ginger; 1 tbsp rapeseed oil; 400 g greens; 300 g cooked brown basmati

Steam the tempeh slices ten minutes, then marinate at least thirty minutes in the soy, syrup, vinegar, garlic and ginger. Fry in the oil until deeply browned on both sides, four minutes a side, then pour in the remaining marinade to glaze. Serve on rice with the greens wilted in the same pan.

Per serving: 25 g protein, 10 g fibre, 460 kcal

100Live natural yoghurt as a daily habit

Fermented foods

The last entry, and the one most likely to be kept.

A pot of plain yoghurt with fruit and nuts is the album in miniature: protein at the threshold, calcium for bone, fibre from the fruit, unsaturated fat from the nuts, and no added sugar. It takes two minutes and survives bad weeks.

150 g with 80 g fruit and 20 g nuts

Energy330 kcal

Protein18 g

Fibre6 g

Carbohydrate18 g

Potassium420 mg

Calcium210 mg

Nutrients: Calcium, live cultures, vitamin B12, anthocyanins, vitamin E, magnesium
Why it matters: Habits survive on convenience, not conviction. This one asks for no cooking, no timing and no planning, which is why it is the one most likely to still be happening in a year.
Evidence: Moderate to strong. The yoghurt and diabetes cohort association is consistent, and the components each carry their own evidence. The adherence argument rests on behavioural research rather than nutrition trials.
Caution: Flavoured yoghurts commonly carry 12 to 20 g of added sugar, which undoes the point entirely. Buy plain and add the fruit yourself.
Replaces: Replaces breakfast cereal, and replaces dessert.
Buying and storing: Plain live yoghurt in the largest tub you will get through in a week, plus a bag of frozen berries and a bag of nuts. Three items, one habit.
Preparation: Assemble the night before if mornings are rushed. The berries thaw into the yoghurt overnight and it improves.
Cost: Low to medium

The two-minute breakfastServes 1

150 g plain live yoghurt; 80 g frozen berries; 20 g walnuts or almonds; 1 tsp ground flaxseed; half tsp Ceylon cinnamon

Put the frozen berries into the yoghurt the night before and refrigerate; they thaw and bleed colour through it. In the morning add the nuts, flaxseed and cinnamon. If you do nothing else from this album, do this one every day for a month and see how you feel.

Per serving: 18 g protein, 7 g fibre, 340 kcal