8 foods to skip daily, says a nutritionist

Understanding the Impact of Daily Food Choices

From a quick takeaway coffee on the way to work to a mid-morning slice of toast, many of us have daily habits when it comes to food and drink. However, some of these choices can have a significant impact on our health if consumed regularly. Shop-bought sandwiches or packets of crisps may be convenient and tasty, but they often fall into the category of ultra-processed foods, which can leave us feeling sluggish and affect our mood and blood sugar levels.

Dr. Lindsey Fellows, a senior lecturer in nutrition and lifestyle medicine at the University of Worcester, emphasizes that it’s not about completely avoiding these foods, but rather about not consuming them every day. Here are some key areas to consider and how to make smarter choices.

1. Crisps

Crisps are a popular snack, but they are high in saturated fats and salt, which can raise cholesterol and blood pressure. They are also processed foods that have been altered significantly, making them far from actual food. Some varieties may even contain trans fats, which are particularly harmful as they increase bad cholesterol (LDL) while lowering good cholesterol (HDL), thereby raising the risk of heart disease and stroke.

What to have instead: If you're craving salt and crunch, try air-popped popcorn, unsalted rice cakes, or roasted chickpeas for a healthier alternative.

2. Milk or White Chocolate

While we all enjoy a sweet pick-me-up, eating milk or white chocolate every day isn't ideal. These types of chocolate are high in sugar, which is not good for teeth and doesn’t provide long-lasting satiety.

What to have instead: Dark chocolate with a higher percentage of cocoa, such as 70% or more, is a better choice. It contains antioxidants, polyphenols, and magnesium. Nutty chocolate can also be a slightly healthier option, as the nuts help balance out the sugar spike.

3. Ready Meals

Ready meals can be convenient, but many contain high levels of salt, preservatives, and additives. They are often low in fiber and micronutrients, and pasta-based meals with creamy sauces can be high in calories and hidden sugars. However, ready meals can count as one of your five a day if they have a high vegetable content.

What to have instead: Look for ready meals with short ingredient lists and plenty of whole foods. Options like microwaveable lentil or bean-based soups, veg-packed curries, or meals with lean proteins and grains are better choices.

4. Diet Drinks

Although diet drinks are sugar-free, they still contain artificial sweeteners that can trick the brain into thinking it's getting sugar, potentially increasing cravings. These sweeteners can also impact the gut microbiome.

What to have instead: Sparkling water with a slice of lemon or lime is a refreshing alternative. Gradually reducing intake can help adjust taste buds over time.

5. Biscuits

Daily consumption of biscuits, often made with refined flour, added sugar, and unhealthy fats, can lead to empty calories. Some pre-baked goods may also contain trans fats.

What to have instead: Pair your tea with oatcakes and nut butter or a banana for slow-release energy. Making your own biscuits with controlled ingredients is another healthier option.

6. Certain Fruits and Vegetables

Most people aren’t eating enough fruits and vegetables, but some may not be ideal every day. Dried fruit can be high in sugar, and large amounts of spinach and beetroot may affect kidney function due to their oxalate content. Tropical fruits like mango and pineapple can cause blood sugar spikes, especially as we age.

What to have instead: Pair fruit with protein or fat, such as yogurt, peanut butter, or nuts, to slow sugar absorption.

7. White Bread

White bread is highly refined and lacks the fiber found in wholegrain varieties, leading to quicker hunger. However, quality sourdough or fresh bakery bread is a better option.

What to have instead: Choose 50/50 or wholemeal breads for slower energy release and better digestion.

8. Takeaway Coffees

Takeaway coffees can be a daily ritual, but adding syrups and milk can significantly increase calorie intake. Black coffee has benefits, but these are lost when extras are added.

What to have instead: Stick to simple coffees like black, Americano, or flat white with semi-skimmed milk. Use natural flavorings like cinnamon or vanilla pods for sweetness without the sugar crash.

What Should You Eat Every Day?

Dr. Fellows recommends including the following in your daily diet:

• Plenty of vegetables: Rich in vitamins, minerals, antioxidants, and fiber, helping reduce the risk of heart disease and certain cancers.
• Wholegrains: Such as brown rice, wholemeal bread, oats, quinoa, or wholewheat pasta, which support steady energy levels.
• Plant proteins: Like beans, pulses, and nuts, which offer both protein and fiber.
• Healthy fats: Found in avocados, olive oil, nuts, seeds, and oily fish, supporting brain function and satiety.
• Oily fish: A great source of omega-3s, beneficial for heart and brain health.

Dr. Fellows emphasizes that no single food has all the benefits, so focusing on variety and a colorful diet is key to reaping the most nutritional rewards.