I’m a nutritionist, here are 8 foods I don’t eat

2. High-sugar breakfast cereals

This is a hard no for me when it comes to my children’s breakfast, but even as an adult I try to avoid high-sugar cereals, especially the ones which contain colourings or chocolate. Studies have linked artificial food dyes to hyperactivity in children, and some of them have more sugar in than a dessert which seems like a poor choice for breakfast. There are plenty of other high-fibre, low-sugar options such as porridge, wheat biscuits or homemade granola topped with fresh fruit; while swapping to eggs or yoghurt can also be a good alternative brekkie.

3. Fizzy drinks

I know that some people love fizzy drinks, but I’ve never been a fan of cola, or other carbonated drinks. One standard size can of regular cola contains 35g of sugar, which is more than your recommended daily limit (30g free sugars for an adult, less for children). Excess sugar causes tooth decay, weight gain and increases your risk of type 2 diabetes. The diet drinks don’t appeal either. They contain artificial sweeteners and questionable chemicals which can increase sugar cravings and negatively impact gut health. Better options are sparkling water with fresh fruit slices, or a homemade smoothie.

4. Low-fat flavoured yoghurts

Yoghurt is delicious – full of probiotic bacteria and high in protein. It’s a staple in our household, especially thick, full-fat Greek yoghurt. I can’t say the same for the low-fat fruit-flavoured yoghurts which have had the fat removed and replaced with sugar and flavourings – this really does negate the nutritional benefits of yoghurt! If you’re looking for fruit flavour, then try adding fresh or frozen fruit to natural yoghurt, with a drizzle of honey for sweetness.

5. Energy drinks

Energy drinks are loaded with caffeine, sugar and other ingredients. Regularly drinking these sugar-fuelled, stimulant-laden beverages can increase your risk of adverse health effects such as increased blood sugar, anxiety, headaches and stomach upset. Some contain as much caffeine as multiple cups of coffee which can lead to energy crashes and heart palpitations. Instead, I try to make sure I’m hydrated from drinking water throughout the day and energised from a balanced diet and getting enough sleep. Feeling rested means I’m less likely to need caffeine or sugar to stay awake during the day.

6. Ultra-processed baked goods

This one can sometimes be a challenge, as we all know that sweet smell of baked goods in the supermarket, but I do try and avoid buying ready-made doughnuts and pastries. They are high in calories, fat, salt and sugar – plus they often include additives and emulsifiers. A 2024 analysis found that ultra-processed foods can increase the risk of chronic diseases like heart disease, type 2 diabetes and some cancers. Instead, I try and bake at home, and that way I am more confident of the ingredients.

7. Fried fast foods

Takeaway foods such as fried chicken, fish and chips or battered sausages are prepared in cooking oils that are often reheated more than once to high temperatures. The type of oils these foods contain are called trans fats, which are known to raise cholesterol and increase the chances of cardiovascular disease. Trans fats have not been banned in the UK like they were in the US in 2018 so I prefer to avoid commercially fried foods and instead make fried foods at home or use the air fryer.

8. Processed vegan meat

One of the reasons people may wish to go vegan is to incorporate more plants into their diet. Plant foods are naturally higher in fibre and certain vitamins and minerals, so typically benefit your health. For example, beans, lentils, nuts and seeds are all great meat-free protein sources. I tend to choose these over the fake meat substitutes which are heavily processed in order to mimic the texture of meat, and contain extra flavourings and additives.

I don’t believe in making people feel guilty about their food choices, and I certainly believe it’s important for our happiness to have room in your diet for indulgences! But these are a few foods I personally avoid or limit because I know their impact on health. If you love these foods – don’t stress! The goal isn’t perfection but making informed choices. And if you’re looking to improve your diet, it can be helpful to make a list of foods that might feature a little too often in your diet that you could try swapping for healthier alternatives.

Further reading:

5 nutritionists share their healthy breakfast ideas

What's the truth about UPFs?

Top 10 health foods to avoid

Fakeaway recipes

Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including Good Food.

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