Our daily lives are full of tasty treats and temptations but as we all know, an unhealthy diet can lead to all kinds of health problems.
Poor diet has been linked to a number of serious illnesses including an increased risk of heart disease, obesity, type 2 diabetes and at least 13 different types of cancer.
Good nutrition is vital to keep ourselves healthy and active, so what are the foods we should avoid or cut back on if we want to lose weight and maintain a healthy lifestyle?
1. Jam doughnuts
Despite how delicious they are, jam doughnuts combine some very unhealthy ingredients. They are high in sugar, made from white flour and are, of course, deep fried.
A single jam doughnut contains around five teaspoons of sugar as well as high levels of saturated fat and weighs in at around 330 calories, according to sports nutritionist Rob Hobson.
2. Sausages
Sausages are a staple for many households but the processed meat used inside them is high in saturated fat and contains high levels of salt and preservatives like nitrates.
The World Cancer Research Fund warns that people should eat “little to no” processed meat and says “there is strong evidence that consumption of either red or processed meat are both causes of colorectal cancer.”
Choosing higher-quality sausages can make a big difference, look for brands with high meat content and low salt levels, the traffic light food labels can help guide you here.
3. Coconut oil
Long touted as a healthier alternative to olive oil or vegetable oils, coconut oil still contains a lot of saturated fats.
Rhiannon Lambert, author of The Science of Nutrition said: “We know that a high consumption of this kind of fat is linked to an increased risk of heart disease, so it’s important we keep our intakes within the recommended amounts of 20g of saturated fat for women and 30g for men.
“Of course, coconut oil is something that we can and should enjoy as part of a balanced, healthy and varied diet, but just be mindful of how much we are consuming and try to opt for healthier unsaturated fats from olive oil, nuts, seeds, and avocados instead,” she told The Sun Online.
4. Cola
This is a bit of a no-brainer, but cola is one of the worst things you can drink if you’re trying to watch your weight.
The very high levels of sugar, coupled with the nutritionally ‘empty’ calories in the drink means that it is a bad choice for weight gain and dental health if consumed in excess, according to nutritionist Rob Hobson.
5. Fried chicken
“Fried chicken is loaded with saturated fat which can increase your risk of heart disease.
“It also contains heaps of salt which can increase blood pressure when eaten in excess,” nutritionist Rob told reporters.
Although a delicious and popular takeaway, two fried chicken drumsticks contain nearly 500 calories, 2.5g of salt and high amounts of saturated fat.
6. Added-sugar fruit juice
Although fruit juices contain one of your five-a-day and helps top up your vitamin C, some companies sneak extra sugar in their drinks, alongside that already naturally in the fruit juice.
The best way to make sure you avoid this unnecessary sugar intake is to always check the label, if you see sugar on there, opt for a different brand.
7. Sugary cereals
“Breakfast cereals are fortified with nutrients and some are not that high in sugar which makes them an OK choice for breakfast as part of a balanced diet,” says Rob.
But others, which contain high levels of sugar and pieces of chocolate are not the healthiest way to start the day, he said, instead advising consumers to steer clear of these.
8. Granola
While granola has garnered a reputation as a healthy breakfast choice it actually can contain large amounts of oil, sugar and in some cases added salt, according to Rhiannon.
It is always worth checking the label closely to see how much sugar is in a given brand. Low sugar - that is 5g per 100g - options are best to go for.
9. Microwave burger in a bun
The combination of processed meat, white flour bun, processed cheese and salty sauce means this is definitely one for dieters to avoid.
With the pre-packaged snack containing a long list of additives and preservatives it might be worth making your own burgers, from mince and your own choice of flavourings and seasonings.
10. White sugar
It might sound obvious but in the UK we consume far too much white sugar, according to Rob.
Many of us consume many spoonfuls of the stuff each day stirred into teas and coffees, leading to increased risk of diabetes and heart disease.
If you don’t like an unsweetened hot drink try switching to a low calorie sweetener instead.
11. Deep fried breaded cheese
Things like deep fried halloumi, mozzarella sticks and deep fried cheese balls are all to be avoided or moderated.
These delicious tidbits are popular in restaurants but come loaded with salt and saturated fats.
12. Flapjacks
This is another one where a healthy reputation can hide a multitude of sins, as with granola and sausages, you have to check the label to know what you’re really getting.
Beyond the simple recipe of oats, nuts and honey, many of the more processed brands come loaded with include palm oil, glucose syrup, butter and artificial flavourings.
13. High protein chocolate bars
Lots of chocolate brands now produce ‘high protein’ bars but this doesn’t mean they are good for you.
They also come loaded with sugar and saturated fat, unlike natural lean sources of protein like chicken, turkey, eggs, fish and tofu.
14. White chocolate
Well, all chocolate really, but milk chocolate and white chocolate tend to have the most sugar in them.
A high sugar intake not only increases risk of diseases like diabetes but also can spell trouble for your dental health as well.
