Greens powders, protein yoghurts, cereals with added fibre: the weekly shop is full of products promising to make your diet healthier. Most of what they offer is already in ordinary food. Nutritional therapist Ciara Ryan looks at why the extras are optional, what frozen and own-label food can save you, and why the €700 the average Irish household throws away each year might be the easiest saving of all.

Oats, nuts and seeds baked with coconut oil and maple syrup until golden, in about 30 minutes. A batch makes about 20 portions and keeps for two weeks. It’s calorie dense, so treat it as a topping: around 40g over Greek yoghurt or skyr with fruit, for breakfast or a snack on a work day.