There is nothing healthy about refined vegetable oils being processed to make a spread,no matter what packaging or marketing campaigns may suggest. Certainly,there are spreads that are lighter,made with different oils or that have plant sterols added,but they are certainly not adding anything positive nutritionally to the diet. While we need good fats in the diet,these are always best from natural food sources – avocado,extra virgin olive oil,nuts and seeds and if you do choose to have a spread with your favourite Vegemite on toast,a thin spread of butter is no worse than a margarine – in both cases,the less of both,the better. Or,even better,switch to avocado or a 100 per cent nut spread and avoid adding extra processed vegetable oil into your diet as much as possible.

Dips

It may be their bright colours and association with vegetables that lead us to assume that dips are healthy. While there are a couple of true vegetable-based dips,the reality is that most commercial dips have a base of cream or oil with small amounts of vegies added for colour and naming rights. This basically means that tucking into a tub of dip means you are actually tucking into a whole lot of fat and calories. If you truly love dip,take a magnifying glass to find the couple of vegetable-based dips in which the base is 60-70 per cent vegetables.

Wraps

This is another food that is often perceived as a lighter,healthier option than bread. A quick scan of the ingredient list on a packet of wraps will reveal a long and convoluted list of processed ingredients that are required to turn a grain into a flat piece of bread that can be eaten for weeks,if not months,after it was made. Sure,you can find some wholegrain varieties,but,in general,wraps are much more processed than wholegrain breads,and certainly not a better option nutritionally.

Quick cook oats

When it comes to breakfast options,wholegrain oats are one of the best options nutritionally. With a low glycaemic load and plenty of nutrients,plus offering a good amount of soluble fibre to help to reduce blood cholesterol levels,you can’t go wrong with a bowl of oats to start the day. What’s important to know,though,is that quick cook oats are not the same as whole regular oats,especially when they come heavily processed with loads of extra sugars added. If quick-cook oats are your go-to,take a quick scan of the pack as in some cases this “healthy” breakfast will contain up to 10g of added sugars,which somewhat negates the benefits of an oat-based breakfast. If oats are your thing,stick to whole oats when you can,or seek out the “no added sugar” sachets if you need a quick-cook option.

Crackers

There are a handful of wholegrain minimally processed crackers in supermarkets but there is also a significant number of popular brands that have a base of white flour,palm oil,sugars and flavours that translate into a snack that is anything but healthy. Just because a cracker looks relatively plain does not mean that it is not ultra-processed,so make sure you grab crackers to team with cheese that have a wholegrain or seed base if you are keen to reduce your intake of ultra-processed,flavoured foods.

Fruit yoghurt

The yoghurt aisle can be a confusing place,even for nutrition professionals,with a wide range of sweetened and unsweetened Greek and natural yoghurts. While yoghurt is generally a nutritious food,the reality is that there is only a handful of “no added sugar” flavoured and fruit-based options. Rather,most sweet yoghurts,both for children and adults,contain a decent amount of added sugar,which means that a tub of yoghurt can contain upwards of 15-20g of sugars per serve.

Chicken nuggets

For busy families,pre-crumbed chicken can be a convenient,cost-effective and child-friendly option for quick and easy midweek meals. While there are a small handful of products that stack up pretty well nutritionally,with up to 70 per cent chicken,there are plenty more that are pretty underwhelming,with as little as 40 per cent chicken along with plenty of fillers and ingredients that are not usually found in a piece of crumbed chicken. This means if pre-crumbed chicken is on your weekly shopping list,it’s time to take a closer look at ingredient lists and look for options that contain at least 60 per cent chicken.

Processed meat snacks

Don’t let the growing popularity of processed meat snacks for both children and adults fool you. Processed meat that is cured with nitrates,which may be listed as food additives 249-252 on ingredient lists,is known to cause changes in the digestive system. These changes can increase the risk of developing some types of gut cancers,which is why the World Health Organisation suggests that the intake of processed meats be limited in the diet. Seeing an increasing number of snacks for both children and adults that encourage the consumption of processed meat as a snack is completely contrary to this public health advice. Processed meat may offer protein,but so do many other foods including dairy,fish,nuts and seeds minus the addition of nitrates into the diet.

Trail mix

How is it possible that a mix of fruit,nuts and seeds could be anything but healthy? While nuts and seeds are a rich natural source of essential nutrients,dried fruit and confectionery,which form the base of many trail mix blends found in supermarkets,do not offer much except extra calories,fats and sugars. As such,if you enjoy trail mix,you are best to make your own.

Protein bars

You could be forgiven for thinking that foods routinely found in the health food section are actually healthy and,while protein bars can offer a concentrated serve of protein,they can also have as many calories as a small meal alongside a long list of processed ingredients required to turn protein into a tasty bar. Sure,protein bars can be a convenient way to get protein on the run,but you will always be better to opt for fresh,whole foods for your protein hit and leave the bars as a back-up option.