Each week our ace nutritionist tracks down a good meal at a supermarket and gives a breakdown, per portion, of its contents. This week: Asda

Corn on the cob with butter Buy a packet containing two corn on the cobs. Cook one corn per person by boiling in lightly salted water for 8 minutes and serve with a teaspoon of butter (10g). Corn is great for lutein, the yellow pigment thought to help to protect our eyes from age-related blindness by helping to absorb some of the sun’s damaging ultraviolet rays. You can reduce the calories by 74 and fat by 8g by serving corn minus butter but with lots of freshly ground black pepper. Calories 246; fat 11g; added sugar 0g; salt 0.5g

Egg-noodle pork chow mein Grab a packet of fresh egg noodles (300g), one of organic diced pork (about 400g) and a pack of Freshly Frozen Oriental Vegetable Stir Fry (plus some light soya sauce if you don’t have any at home). Heat a frying pan with a teaspoon of oil. For each person, add 100g of pork dice, sliced into small strips ½cm wide, and stir for 3 minutes, seasoning lightly. Add four handfuls of vegetables per person and half a packet of noodles per person, plus a dash of light soya sauce. Stir-fry for 2-3 minutes and serve. A great lean dish, rich in protein and low-GI carbs, plus a good mix of supernutrients and vitamin C from the vegetables. Calories 458; fat 15.1g; added sugar 0g; salt 2g

Blackberries with fresh cream The early burst of “summer” in April has caused confusion among blackberries in the UK, causing them to ripen earlier than usual so they are now in store. Divide a 250g punnet between two and serve with 2 tablespoons each of single cream. Blackberries are unusual fruit as they are good for vitamin E, which is needed for your skin and heart, as well as for vitamin C, also crucial for good skin as well as immunity. These berries also give us fibre and lots of purple pigments that are thought to keep tiny blood vessels just under our skin and in our eyes in good shape. Calories 85; fat 5.7g; added sugar 0g; salt 0g

Explore Food & Drink

• Gordon Ramsay

• Heston Blumenthal

• Recipes

• Wine

• Real Food

• Drinks

• Anjum Anand

• Eating Out

• Video Recipes

Times Recommends

• 21 top tips for Christmas
• Chocolate and chestnut souffle cake
• Rabbit and oysters — feasts of Christmas past