foods that should be on your shopping list

Fillet steak is a good source of iron, is low in fat, and is an excellent source of protein. Click here for tasty, healthy ways to cook it.

Chicken fillets are low in fat, high in protein and can be used in a multitude of ways to make quick, healthy meals. "I love to make 'butter' chicken using only spices and yoghurt," says dietician Zarina Ebrahim. "It tastes just as good without the cream, and is much healthier." Try this sticky lemon chicken recipe or this aromatic chicken curry recipe.

Snoek is loaded with omega-3 fatty acids, which serve anti-coagulant and anti-inflammatory purposes. It also improves cholesterol and lowers blood pressure.

Lean mince is low in fat, high in iron and a great source of protein. "Iron in meat is absorbed more easily by the body, and lean mince is a healthy way to enjoy Bolognese, meatballs and low-fat lasagne," says Smith. Bulk it up with lentils and beans for extra goodness, then freeze what you don't need for a simple dinner solution.

Peppered mackerel has high levels of omega-3 fatty acids, anti-inflammatory properties, and it aids memory and concentration. “I add it to salads and make tasty mackerel fish cakes,” says Smith.