Trying to nudge your food choices in a healthier direction? It can be harder than you think. Here, registered nutritionist Caroline Mason gives us the lowdown on the so-called 'healthy' foods we'd be better off avoiding – from salads loaded with saturated fat to plant-based snacks that serve up serious amounts of salt. Which ones have you been eating unwittingly?

Click or scroll through our gallery to discover 29 foods masquerading as healthy choices, counting down to the worst offender of all.

A broth packed with lean protein, fresh vegetables and noodles may seem like a healthy lunch or dinner option, but the hidden salt in ramen can be a real hazard. If you're ordering out, chicken gyoza ramen can pack around 0.04oz (10g) salt – nearly double the daily recommended amount, and equivalent to around 30 packets of crisps. Recipes differ, so check menus carefully for lower salt alternatives; most countries' guidelines recommend no more than 0.18oz (5g) salt per day.

Sushi has plenty of fresh and nutritious ingredients, but beware of maki or sushi rolls. "The rice alone will increase your blood sugar, but they also contain sugar and sodium, too," says Mason. "A roll of sushi has three to four teaspoons of sugar". Don't forget the little bottle of soy sauce, either. It'll push your sushi's salt content into the red zone – meaning that a supermarket selection box can contain around half your daily salt allowance.

That sour, creamy coating you find on raisins, banana chips and Brazil nuts may seem wholesome – but don't be fooled. It's almost always made from palm oil, sugar and a little milk powder. Add that to a packet of already nutritionally dense dried fruit and you're looking at a snack that's two-thirds sugar. The British Heart Foundation recommends freezing yogurt-dipped fresh berries as a healthier option.

These super-light cereal snacks can feel like a handy option when you want to keep hunger pangs at bay, but the empty calories deliver none of the nutrients your body requires – all while adding salt, sugar and various colours and flavourings it doesn't need. Swap to plain brown rice cakes for a more nutritious nibble, complete with the fibre that's refined out of most white rice cakes. Even better, top with a little hummus, nut butter or avocado.

"I love smoothies, but you have to understand the balance of protein, fibre and sugars that's right for you," says Mason. "As a rule of thumb, a smoothie should have a vegetable: fruit ratio of 80:20." Many of the smoothies in supermarkets are composed entirely of fruit – meaning that while they technically carry 'no added sugars', one serving is equivalent to four teaspoons of sugar. That's significantly more than a glass of cola.

They look and taste great, but sadly, though many people assume they're healthier than potato chips, root vegetable crisps often have a very similar salt and fat content. And while they often pack more dietary fibre than standard alternatives, up to a third of their weight can be attributed to fat; a 10oz (30g) serving contains the same amount as a doughnut. Naturally sweet beetroot, parsnip and carrots carry a fair hit of sugar, too – as much as a teaspoon and a half per serving.

While you might think it’s a healthier after-dinner option, this sweet treat may not be as nutritious as you’ve been led to believe. It’s generally lower in fat than a typical scoop of ice cream, but frozen yogurt is often loaded with extra ingredients like sugar and sweeteners – and that’s before you’ve even added on your favourite toppings. For a nutrient-dense alternative, stick to full-fat Greek yogurt with fresh fruit and chopped nuts to satisfy any creamy cravings.

Don't be tempted by those cute coffee shop–style cups in the fridge section of your local supermarket. Thanks to their high sugar content (at least two teaspoons per serving) and long list of stabilisers, acidity regulators and sweeteners, you're better off avoiding them. "Meanwhile, whole milk has all its nutrients in a form your body understands," says Mason. "Fat stabilises our blood sugar, rather than causing it to spike." The moral of the story? Swap skinny and sugary lattes for a healthier choice. 

Whole kernels of natural corn sound like the perfect snack. Naturally gluten-free and vegan, these soaked and roasted nibbles are marketed as a healthier alternative to crisps – but many varieties contain as much as twice the salt. Research by health group Action on Salt also highlights that although sea salt is often perceived as a healthier natural choice than regular salt, it has the same physiological effects as any source of sodium.

Protein provides both fuel and building material for our bodies, powering essential functions and building and repairing tissues. Protein powders are a quick, absorbable way for gym-goers and athletes to get this macronutrient into their diet. However, according to Mason, the problem is the ultra-processed shakes these powders sometimes come in, which can be full of rubbish. "So many fillers, thickeners, emulsifiers, sweeteners... consumed on a regular basis, they'll destroy your natural gut flora, which research shows can take seven years to recover."

'Plant-based' is a wholesome-sounding category, but remember that those fancy ingredients – sea salt, agave syrup and coconut oil, for example – mean vegan chocolates contain just as much fat, sugar and salt as dairy versions. In fact, vegan chocolate bars are among some of the most ultra-processed products chocolate brands have to offer.

Seeds are powerhouses of nutrition – but often, they're used as a fig leaf for ultra-processed loaves to hide behind. Check the label of your favourite multi-seed or granary bread; most are ultra-processed, made with refined wheat flours (with the nutritious wheatgerm and fibre-rich germ stripped out) and a cocktail of industrial raising agents and preservatives. According to pressure group Action on Salt, sliced bread is the single biggest contributor of salt in our diets.

Similar to a lot of pre-packaged breakfast options, it’s best to avoid shop-bought porridge if you want your morning to get off to a well-rounded start. While these pouches and pots can be useful for serving size, they are often loaded with endless nasties and unnecessary ingredients, including lots of sugar, sweeteners and preservatives. It’s best to stick to making porridge from scratch so you can dictate the ingredients list.

Research conducted by the British Dental Journal found that gluten-free products generally contain more calories, carbs and sugar than their standard counterparts. "The best way to go gluten-free is to eat things that are naturally without gluten," says Mason. "Replacing gluten with modified starches and sugars, as many of the ultra-processed alternatives do, is no improvement." Try gluten-free options such as popcorn, homemade trail mixes or low-salt tortilla chips instead.

These natural-looking snacks are certainly delicious, but they're not as healthy as you might think. Though they're usually found in the dried fruit aisle in supermarkets, banana chips are fried and sugared to achieve that glorious snap. They're high in saturated fat, contain both natural and free sugars and are disappointingly low in fibre. A fresh banana is the healthy alternative – but if you need the crunch, try plantain chips, which do at least pack more dietary fibre than banana ones.

Low-calorie packet soups are marketed as convenient fuel for when you're trying to eat well on the go – but are they all they're cracked up to be? Mason says: "These soups might seem like a healthy option, but they're generally so calorie deficient that you'll be hungry again within an hour." They also often include MSG, maltodextrin and a plethora of other ultra-processed components that displace more nutritious ingredients.

Reducing your fat intake might seem like a healthy choice, especially if you're addicted to buttery toast and sandwiches. However, studies show that completely depriving our bodies of fat isn't a good idea. Mason explains: "We don't feel satiated, we feel really hungry, so then make worse food choices. That's the issue with all low-fat products." With low-fat spreads including lots of ultra-processed additives, swapping out some of the bread in your diet may be better for you.

As much as these drinks can be delicious and give you an energy boost, store-bought fruit juices are best avoided altogether, especially those with added sugars and ingredients. Consuming your favourite fruit in its natural, whole form is healthier and more nutritious as plenty of the fibre and nutrients can often be found in the skin, which ends up discarded in the juicing process.

Fat-free vinaigrettes and 'lighter' dressings aren't as healthy as you might assume. In fact, a study published in the journal Molecular Nutrition & Food Research suggested that cutting out olive oil or egg yolks from salad dressings inhibits our uptake of nutrients. "There's research to suggest that salad dressings are among the biggest drivers of chronic disease in the US," says Mason. "All that lovely raw whole food, and it's dressed with two to three teaspoons of sugar! The added component should always be fat and a citrussy, vinegary flavour, rather than sweetness."

Meal replacement shakes may take the faff out of maintaining a balanced diet – but though their nutrient lists are impressive, research into omega-3 supplements suggests that not all of them work for us when eaten in supplement form. Furthermore, regular consumption of the ingredient xanthan gum has a laxative effect and may be especially problematic for those with irritable bowel syndrome. Mason says: "The vitamins and minerals are great, but if a meal replacement goes straight through you because your gut is irritated, you're not going to absorb any of them."

From deep-fried chicken strips to high-sugar dressings and oily baked croutons, the 'healthy' options available at fast food or chain restaurants are often anything but. A chicken Caesar salad can contain more saturated fat than a double cheeseburger, with only a tiny bit more dietary fibre. Sugary balsamic dressings are another issue, with one chain's superfood salad packing two teaspoons of sugar. Skipping the dressing – and using table oil and vinegar instead – can slash the salt and sugar content of your meal.

What could make a healthier dessert than a tub of fruity yogurt? Quite a few things, as it turns out. "A cup of fruit yogurt can have 10oz (30g) of sugar – that's seven and a half teaspoons, or the same as a chocolate bar," points out Mason. Instead, shop for a tub of plain live yogurt and add chopped, puréed or dried fruit yourself. "Look for something as plain as possible," she adds. "Minimal ingredients, no messing around."

Packed with salty nuts, dried fruit, pretzel pieces and chocolate, shop-bought trail mixes are a big no-no if you’re looking to cut your calorie, sugar and fat consumption, as these pre-packaged options are riddled with all three. For a healthier alternative, stick to snacking on a handful of unsalted nuts, which provide you with healthy fats and will help you stay fuller for longer periods.

"When consumed in a balance that our bodies can recognise, electrolytes like magnesium, potassium and sodium are amazing at hydrating us," says Mason. "But in their purest form, they taste like seawater. Sports drinks taste fantastic because they're full of sweeteners and additives." Instead of reaching for a brightly coloured bottle, try a homespun alternative: add a pinch of Himalayan salt and a squeeze of lemon to your water. 

Like to lean on cereal bars when life gets busy? Sadly, according to Mason, they're the worst breakfast decision you can make. "Minimal fibre, minimal protein... you might as well just eat a couple of spoonfuls of sugar," she says. Though added sugar is a great preservative, it can have a disastrous impact on our risk of chronic disease. Not only that, but these double-carb bars are often unexpectedly high in saturated fat, too.

"Yogurt was a staple of healthy diets for millennia – and then Western manufacturers came along and tampered with it," says Mason. "That includes making ultra-processed versions that remove the fat, which is important when it comes to feeling full, as it talks directly to your hunger hormone, ghrelin." Many low-fat yogurts are also sweetened with sugar, which is detrimental to gut health.

"There are some great plant milks with minimal ingredients, but always look at the back of the carton," says Mason. "Plenty of the biggest brands add stabilisers, gums, sweeteners... stuff your body doesn't recognise. This is problematic for your gut and blood sugar, especially in large quantities." Dairy alternatives aren't a healthier choice per se – though a research review conducted at McGill University in Montreal, Canada concluded that cows' milk is most nutritious, followed by soy. If you choose to avoid dairy, be sure to read labels carefully and only accept ingredients you recognise.

Crisp and crunchy granola might seem like a nutritious morning meal, but its contents can often be far from it. Similar to cereal bars, the clustered packets you buy from the supermarket are often loaded with excess sugar, syrups and sweeteners – all of which are far from ideal for breakfast. If you can’t forgo your daily granola, look for brands that are lower in sugar and unnecessary ingredients. Making your own at the weekend ready for the week ahead is another great alternative, allowing you to limit any nasties and load them up with healthy fats and fibre.

Diet pop may be better for you than full-sugar fizz, but that doesn't necessarily mean it's a 'good' choice. Multiple clinical studies have found that swapping sugar for low-calorie sweeteners doesn't actually bring any health benefits – and a team of clinicians from Massachusetts General Hospital discovered that aspartame-sweetened drinks can interfere with normal enzymes that regulate metabolism. To cap things off, an Endocrine Society study found that artificially sweetened drinks can't mimic the feel-good hit we get from full-sugar sodas, either.

Now discover the ultra-processed foods we should try to avoid, according to experts 

Last updated by Lottie Woodrow.