We’re a sucker for foods we think are ‘good’ for us, but many of our mealtime treats are actually doing more harm than good. Will Hawkins, a nutritionist at Push Doctor, reveals the surprising foods he actively avoids and why we should avoid them too.

“It may say you’re getting one of your five a day on the carton, however what you’re actually getting, is 1 of your 5 a day of Micronutrients, along with a hell of a lot of sugar, and not dietary fibre (crucial for digestive performance and weight maintenance),” Hawkins says. Choose fruit in its natural form without the high sugar intake from juices.

“Avoid low-fat salad dressing, but also ones with a high saturated fat content (i.e. Caesar dressing),” Hawkins says. “We need healthy fats to absorb the fat-soluble vitamins that are in the salads, so try making your own dressing with healthy fat sources such as olive oil, rapeseed oil, walnut oil.”

While it might not be a surprise, white bread is still a no-go. “Conclusive research is associating white bread with increased bowel and colon disorders,” Hawkins says. “For flour to be white, it must be bleached, therefore making white bread an unnatural food.”

Beef mince that contains 20% fat is usually good value for money, but it’s not good value for your body. “Whilst you may feel you’re getting more bang for your buck, beef mince that contain much higher levels saturated and hydrogenated fats compared to your 5% lean mince,” Hawkins says.

They’re quick, easy and great for on the go, but are they really as healthy as they seem? Hawkins explains you should exercise with caution with most cereal bars, as most are very high in refined sugars instead of natural complex sugars, which are a better energy source. “Look to try making your own!” he adds.

Yes, really. The trendy new oil-type we’ve all come to rely on isn’t so healthy after all. “Coconut oil is incredibly high in saturated fats,” Hawkins says. “Whilst we require some saturate fats as part of a healthy balanced diet, these fats have a particularly high melting point, making them harder to burn off. As a nutritionist, I will always opt for extra virgin olive over this choice!”

“These sauces are combined with large amounts of refined sugars and preservatives, not only do these sugars reduce the nutrient content of these sauces, they also cause sauces to be high glycaemic and can be detrimental to your health. Make your own!”

Resentful for switching from sugar puffs to bran flakes? Don’t be. All breakfast cereals are pumped with high amounts of sugar to increase their shelf life, so those bran flakes aren’t doing much good either. “Whilst these can contribute to a healthy breakfast alongside fresh fruit and milk (even yogurt) it’s wise to exercise caution. There are better breakfast choices out there." Porridge oats or oatmeal, for example, contains only 1% natural sugar.

“Through clever-marketing, margarine is now becoming a regular alternative for customers that believe they are making a healthy swap for your typical butter. However, these products are man-made in labs using synthetic products that have been produced by chemicals that haven’t been completely proven to be beneficial to health over a long intervention.” Full-fat, salty butter it is then!

Alongside coconut oil, algave is another trendy product people have latched onto in recent years. The plant-based extract claims that it’s a healthy sugar, but as Hawkins explains, “sugar is sugar”. “It is processed in the same way by the body and can be stored as unwanted fat. Surprisingly, Hawkins says a teaspoon of algave actually has more sugar in it than a teaspoon of regular caster sugar.

It’s a great winter breakfast, ready in no time at all, but those packets of flavored instant oatmeal are far from providing a nutritional start to the day. “Flavored, single-serving packets have way too much added sugar, and therefore, way too many unnecessary calories," Hawkins says. Quaker Oats Maple and Brown sugar oatmeal contains 27.9% sugar. You could opt for lower sugars varieties, which can cut this down to 11%, or simply make it yourself with natural oatmeal.

“I’m talking about the meats that don’t look like what they formerly looked like as an animal,” Hawkins says. “Meats that are not sourced from a deli can turn into a sodium-saturated disaster when it's store-bought. That’s because packaged meats are often loaded with salt and preservatives to prolong their shelf life. Opt for brands that don’t have more than 350mg of sodium per 50g serving.”

Although many dried fruits still contain a good amount of micronutrients, they also contain a high level of synthetic sugars. Raisins, for example, contain a staggering 60g of sugar. “It definitely isn’t a food choice I would avoid, however, exercise portion control with dried fruits especially raisins/sultanas – the dried fruit with the highest sugar content,” Hawkins explains.

You're probably wondering why skimmed milk is on this list, but “skim milk is skimping on a lot of the factors that make whole milk so healthy,” Hawkins says. “Yes, you’re getting rid of the fat, but you’re also stripping away essential vitamins (as well as texture and flavor). To combat this, skim milk is fortified with synthetic vitamins and amino acids in an attempt to replace the natural protein and calcium lost in processi

It won’t come as a surprise that the solution to last-minute lunches is anything but healthy. Hawkins says he avoids cans as they’re packed with sodium, due to its attempt to prolong shelf life.

Like bran flakes and cereal bars, granola might seem like a healthy breakfast choice, but it’s packed full of sugar and oil, both of which are needed for the cooking process. “Opt for brands that have a blend of oats, whole grains, and other natural ingredients,” Hawkins says.

“Surprise! Fruit and veggie chips actually contain very little fruits and vegetables because of how processed they are,” Will says. “What’s more, most of the nutrients are destroyed because of this, as well. What you end up with is a chip that’s artificially coloured and flavoured to look and taste like a vegetable or fruit.” Might as well stick to the regular chips then folks.

These are often a go-to snack because they’re fat-free, but they certainly don’t have any nutritional value. “They’re made with white flour, which quickly converts to sugar in your body, spiking blood sugar and causing your hunger levels to rise (that's why you can polish off an entire bag and still be hungry).”

Toying between a regular pack of crisps and some pita chips? It doesn’t really make a lot of difference. Hawkins explains that nearly all pita chips are made with enriched wheat flour (which doesn’t have any of the nutrients found in whole-grain flour). “It may not seem that bad, but a study published in Current Atherosclerosis Reports found a diet full of refined grains and starches increases a person’s risk for heart disease, diabetes and weight gain,” he adds.

Looking to top up your five-a-day with a fruity snack? Avoid fruit cocktail. It might be easy in those little portable cups, but Hawkins explains that one cup has about 110 calories and over 25g of sugar. “They’re often packaged in syrup, which isn’t doing you any favours either. Grab a pear, peach, apple, or any other piece of fruit instead; they’re just as portable and way more nutritious.”

While it might seem healthier to skip the gluten, these products actually contain a variety of rice flours, starches and additional sugars that aren’t good nutritionally, Hawkins says. “If you aren’t gluten-free, you shouldn’t be eating these products because they usually contain more sugar and calories than normal gluten-filled food.”

“I’m sorry, I really am,” Hawkins says. “Some sushi is not bad for you, but the specialty rolls (like the California Roll and Rainbow roll, as pictured) have 500 calories or more because they’re filled with cream cheese, fake crab, and tempura shrimp.”