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We ask accredited practising dietitian Kate Deppeler her top recommendations for foods that are easy on the wallet and the waistline - plus some tasty ways to enjoy them.

Tinned beans such as chickpeas, lentils or kidney beans:
Not only are beans and legumes high in fibre and low glycemic index, they are a low-cost, vegetarian source of protein.

Tinned tuna:
Tinned tuna is an excellent source of lean protein and heart-healthy omega-3 fats. Tinned tuna is also portable so it can be an easy and quick lunch option.

Frozen vegetables:
Vegetables are an excellent source of fibre, vitamins and minerals. Frozen vegetables can be just as nutritious as fresh.

Frozen berries:
Berries are potent antioxidants and have anti-inflammatory compounds. Berries are also a good source of vitamins, minerals and fibre. Frozen berries have nearly the same health benefits as fresh for only a fraction of the cost.

Basmati rice:
Grains like basmati rice are a good source of carbohydrates, which provide energy and B vitamins. Basmati rice is one of only a few rice varieties that are moderate GI, meaning it will produce a more gradual rise in blood sugar after eating and help to slow digestion and increase fullness.

Rolled oats or porridge:
Slow cooking oats can make a delicious, high-fibre, low-fat and low-GI breakfast choice. Oats are inexpensive and may keep in a pantry for up to two to three years when stored properly.