The short version
- Build the cart around protein, calcium-rich foods, vegetables and whole grains.
- Store-brand staples are usually the best value.
- Canned fish, beans and frozen vegetables keep the bill and the waste down.
- Plain yogurt, unsalted nuts and fruit cover most snacks.
- Read the label for added sugar and sodium before a product goes in the cart.
Why Tesco
Tesco is the largest supermarket chain in the United Kingdom, with about 28% of the grocery market.1 As a full-range supermarket it stocks everything on a healthy list, including a wide choice of canned fish, pulses and plant-based foods. Some names differ from American English: zucchini are courgettes, eggplants are aubergines, and canned goods are tinned.
Protein supports the muscle that declines from the menopause transition onward, calcium needs rise to 1,200 mg a day at 51, and fatty fish supplies omega-3 fats and vitamin D.2,3,4
Need more than general advice? Our community offers professional, personalized nutrition and exercise plans. Join the Fit Over 40 community
Store brands to look for
Tesco sells its own brand in tiers, from everyday Tesco products to the premium Tesco Finest range, and Clubcard holders get lower prices on many items. Ranges change by location and season, so treat names as a guide and read the label on the shelf.
Your Tesco cart
| Food | What to pick | Good for |
|---|---|---|
| Plain Greek-style yogurt, skyr or cottage cheese | Own brand | Protein and calcium |
| Eggs | A dozen | Protein |
| Salmon, mackerel, trout | Fresh, smoked or frozen fillets | Protein, omega-3 and vitamin D |
| Chicken breast or thighs, turkey mince | Own brand. Mince is the UK word for ground meat. | Protein |
| Canned sardines, mackerel, tuna | In water, olive oil or tomato sauce | Protein, omega-3, calcium from sardines |
| Canned chickpeas, lentils, kidney and butter beans | Own brand, in water | Protein and fiber |
| Spinach, broccoli, peppers, tomatoes, carrots | Loose or bagged | Fiber |
| Berries, apples, oranges, bananas | Fresh or frozen | Fiber |
| Porridge oats, brown rice, whole-wheat pasta | Own brand | Fiber and magnesium |
| Whole-grain or seeded bread | Check fiber per slice | Fiber |
| Unsalted nuts, seeds, peanut butter | Baking or snack aisle | Healthy fats and magnesium |
| Tofu, hummus, olive oil | Chilled and oils aisles | Protein and healthy fats |
Healthy snacks at Tesco
- Plain yogurt or skyr with berries
- Unsalted nuts
- Oatcakes with cottage cheese or hummus
- Boiled eggs
- Fruit
What to skip
- Meal deals built around a sandwich, chips and a sugary drink
- Multi-buy offers on cookies and chocolate
- Ready meals high in salt
Shopping tips for Tesco
- Use a Clubcard for the lower shelf price.
- Look at the color-coded front-of-pack label many UK products carry and choose mostly green and amber.
- Frozen fish and vegetables are usually cheaper than fresh.
Five label checks that work in any store
- Yogurt: choose plain. Flavored tubs often carry a lot of added sugar. Add your own fruit.
- Canned fish and beans: pick fish packed in water or olive oil and beans with no salt added, or rinse them.
- Bread, pasta and cereal: the first ingredient should be a whole grain.
- Nut butter: the ingredient list should be nuts, and perhaps salt.
- Percent Daily Value: 5% or less of a nutrient per serving is low and 20% or more is high. Aim low for sodium, saturated fat and added sugars, and high for fiber, calcium and vitamin D.5
Cook what you bought
These recipes use the cart above: Greek yogurt bowl, tuna and white bean salad, baked salmon with roast vegetables and chickpea and spinach curry. The full week is in the 7-day meal plan, and the complete aisle-by-aisle list is in the menopause grocery list.
Common questions
What do the traffic-light labels mean?
Many UK products show red, amber and green on the front of the pack for fat, saturated fat, sugars and salt. Green means low, amber medium and red high. Build your cart mostly from greens and ambers.
Is Tesco Finest healthier than standard Tesco products?
Finest is a premium range, which describes quality and price, not nutrition. Compare the labels.
References
- ESM Magazine. Top 10 supermarket retail chains in the UK. https://www.esmmagazine.com/index.php/retail/top-10-supermarket-chains-in-the-uk-231802
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. https://pubmed.ncbi.nlm.nih.gov/23867520/
- National Institutes of Health, Office of Dietary Supplements. Calcium: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- US Food and Drug Administration. How to understand and use the Nutrition Facts label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Every health claim above links to its source. Before publication the article was read and approved by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialist. It is general information and cannot take your personal history into account, so use it to prepare for a conversation with your own clinician.
Spotted an error? Tell us and we will check it.
Recipes to try
High-protein breakfast ideas for menopause6 recipes
Easy high-protein lunches6 recipes
Simple healthy dinners for women over 406 recipes