NAVIGATING the supermarket can be a minefield if you are trying to be healthy.
With doughnuts in the bread aisle and sugary yoghurts next to the milk, it’s easy to be tempted to buy products that are calorific, or high in salt and fat.
Dietitian Emma Shafqat, of Dietitian With a Difference, tells Sun Health: “Even products you might consider healthy, like tins of soup, can contain significant amounts of salt and sugar.
“Checking labels is key to making better choices. Look for products with fewer processed ingredients, less added sugar, and lower salt content.”
She’s put together a helpful guide to each aisle in your local shop, with the best and worst products, to help you keep your health on track…
BAKERY
Emma says: “You often find doughnuts and cakes next to the bread, and we all know they are bad for you, but many people don’t realise how bad the croissants and pain au chocolat can be.
“Pain au chocolat may seem like a lighter treat than a doughnut, but don’t be fooled - they are calorie-dense and high in saturated fat.
“These pastries are made with layers of butter-rich dough, which adds to their fat content.
“These Tesco ones have nearly 100 more calories and nearly double the fat of an original glazed Krispy Kreme doughnut, which has 195 calories and 7.9g fat.”
Tesco Finest All Butter Pain Au Chocolat (£2.30 for 4): 279 calories, 15.6g fat, 8.8g sugar, 0.36g salt (per pastry).
Sainsbury's Wholemeal Sourdough Half Bloomer Bread (£1.80 for 400g loaf): 103 calories, 1.6g fat, 1g sugar, 0.40g salt (per slice).
FRESH PRODUCE
Emma says: “Seasonal vegetables, such as kale, Brussels sprouts, or carrots right now in winter, are fresher, cheaper, and more nutrient-dense because they are grown locally and don’t require long storage or transport.
“Eating seasonally also adds variety to your meals and encourages a more sustainable diet.
“Seasonal vegetables are also a lot cheaper, so that’s another bonus.
“While avocados are nutrient-dense, containing heart-healthy fats, they are also high in calories (around 240 calories per medium avocado).
“Avocados, while good for you, use a lot of water in production so environmentally they are not the best choice, and they are expensive.”
Sainsbury's Carrots (69p for 1kg): 39 calories, less than 0.5g fat, 6.9g sugar, 0.07g salt (per 100g).
Lidl Medium Avocado (49p for 1): 158 calories, 15.6g fat, 0.4g sugar, 0.1g salt (per avocado).
CHILLED
Emma says: “The dairy aisle has plenty of options which are great for boosting gut health, such as kefir and cultured yoghurts.
“Kefir is a fantastic probiotic drink that supports gut health and digestion.
“It’s a source of high-quality protein, calcium, and beneficial bacteria, making it a great addition to a healthy diet.
“But beware of flavoured yoghurts marketed towards children as they often contain more sugar than a chocolate bar.
“These can lead to blood sugar spikes and offer little in terms of nutritional value.
“If you are buying cheese, look for options like cheddar that are made with simple, natural ingredients such as milk, salt, and cultures.
“These provide protein, calcium, and other nutrients without unnecessary additives.
“Avoid processed options like cheese strings, which often contain added emulsifiers, stabilisers, artificial flavours, and excess salt.”
Biotiful Kefir Drink (£3.50 for 1litre from Tesco): 148 calories, 7.3g fat, 7g sugar, 8.8g protein, 0.25g salt (per 250ml).
Muller Corner Toffee Yoghurt with Chocolate Hoops (90p for 124g pot from Morrisons): 174 calories, 5.2g fat, 21.8g sugar, 6.07g protein, 0.26g salt (per pot).
PREPARED FOODS AND DELI
Emma says: “Many ready meals are loaded with fats and carbs and lack sufficient vegetables or lean protein, so it's important to enjoy them sparingly.
“Look for meals that are lower in salt, sugar and saturated fat and ones that include a good mix of lean protein, wholegrains and vegetables.
“Meals like grilled chicken with steamed vegetables or salmon with quinoa are better choices.
“Try to choose options that are 500 calories or less per serving with less than 1.5g salt and at least one portion of vegetables.
“If time allows, pair ready meals with a fresh salad or steamed vegetables to boost their nutritional value.
“At nearly 500 calories for half a portion, this M&S meal is one of the worst examples.
“It's extremely calorie-dense and high in salt, making it a poor choice for a regular meal.”
M&S Collection Onion Bhaji Topped Shepherd's Pie (£8 for 650g): 468 calories, 8.45g sugar, 25.2g fat, 3.9g salt (per portion).
The Health Menu by Asda Creamy White Wine Chicken Bowl (£2.97 for 380g): 371 calories, 7.3g fat, 3.8g sugar, 8g fibre 28g protein, 1.5g salt (per portion).
FREEZER
Emma says: “Frozen fruit and vegetables are fantastic because they are frozen shortly after being harvested, which helps lock in their vitamins and minerals.
“In some cases, they may even retain more nutrients than fresh produce that has been stored for days.
“Spinach, in particular, is a nutrient powerhouse - rich in iron, vitamin K, and antioxidants.
“It's affordable, versatile, and lasts much longer in the freezer, making it perfect for smoothies, soups, and stir-fries.
“However, not everything in the freezer aisle is healthy.
“Processed foods like chicken nuggets often have a low meat content and are packed with additives, so always check the label and opt for products with minimal ingredients.
“The freezer section also has some high-calorie frozen desserts, which are often loaded with saturated fat and sugar.
“For example, just one sixth of this Asda Millionaire's Cheesecake contains 18g of sugar, contributing to the risk of obesity, type 2 diabetes, and heart disease.”
Frozen Whole Leaf Spinach (£1.75 for 750g from Ocado): 26 calories, 0.8g fat, less than 0.5g sugar, 3.1g protein, 0.24g salt (per 100g).
Asda Millionaires’ Cheesecakes (£2.75): 248 calories, 14g fat, 18g sugar, 0.22g salt (per 1/6 of cheesecake).
MEAT
Emma says: “Red meat is good for boosting iron levels, which is essential for energy production and preventing anaemia, but it is much higher in saturated fat than chicken.
“Turkey is even lower in fat, making it a great, healthy option for those looking to reduce their fat intake while still getting a good source of lean protein.
“It’s also rich in B vitamins, particularly B6, which supports brain health and energy metabolism.
“Game meats such as venison are also low in fat and high in iron and zinc.
“Try to avoid highly processed sausages or burgers. That’s not to say never eat them, but it’s better to pick ones with a higher meat content as they’ll have fewer fillers and artificial additives.
“Fillers often add unnecessary calories and reduce the nutritional value of the product.
“Studies have also linked high consumption of processed meat with an increased risk of certain cancers, such as bowel cancer, as well as heart disease and type 2 diabetes.”
M&S Turkey Breast Filllets (£5.50 for £380g): 105 calories, 24.4g protein, 0.8g fat, less than 0.1g sugar, 0.13g salt (per 100g).
Richmond Pork Sausages (£2.30 for 8 from Asda): 274 calories, 20g fat, 10g protein, 1.2g sugar, 2g salt (per 2 sausages).
DRY GOODS
Emma says: “Fruit and veg in a tin still counts as one of your five a day.
“Try to choose ones that are in water only and don’t contain syrup as these will be high in sugar.
“Sweetcorn is good because it is high in fibre and vitamins and tuna is also a good tinned option.
“Frankfurters and hot dogs are heavily processed and high in salt and unhealthy fats.
“They offer little nutritional value which isn’t ideal for regular consumption.”
Morrisons Sweetcorn in Water (90p for 326g tin): 74 calories, 1.6g fat, 5.2g sugar, 2.7g protein, 0.01g salt (per 100g).
Ye Olde Oak Jumbo Hotdogs (£1.40 for 560g tin from Sainsbury's): 89 calories, 5.3g less fat, less than 0.5g sugar, 6g fibre (per 50g frankfurter).
CEREAL
Emma says: “The cereal aisle has plenty of goodness to offer as many varieties are fortified with iron and vitamins.
“The best option is porridge oats, which are a nutrient-dense, low-sugar option that provides slow-releasing energy throughout the day.
“They’re also high in beta-glucan, a soluble fibre that supports heart health.
“Ready Brek is high in iron, and Weetabix is fairly low in sugar.
“As a rule, try to choose wholegrain options.
“The worst option is the high-sugar, chocolate flavoured cereals such as Coco Pops and Krave.
“Cereals like this are packed with added sugar, contributing to excess calorie intake first thing in the morning.
“Many contain more than half the recommended daily sugar intake for children in just one serving, and many of us shake a lot more than this into our bowls.”
Asda Scottish Porridge Oats (£1.25 for 1kg): 150 calories, 3.1g fat, less than 0.5g sugar, less than 0.01g salt (per 40g serving with water).
Kellogg's Krave (£3.30 for 410g from Tesco): 134 calories, 4.5g fat, 7.5g sugar, 0.29g salt (per 30g serving).
WORLD FOOD
Emma says: “Wholegrain rice is a nutritious option that’s high in fibre, vitamins, and minerals.
“It provides long-lasting energy, supports digestion, and keeps you feeling full for longer.
“Pairing it with lean proteins and vegetables makes for a balanced meal.
“But many prepared sauces such as jarred curry or stir fry sauces are high in sugar, salt and unhealthy fats.
“These sauces may seem convenient, but they can add unnecessary calories and sodium to your meal.
“For example, some jars of curry sauce can contain up to 20g of sugar per serving, which is nearly five teaspoons and two thirds of our recommended daily allowance of 30g.
“Instead, try making your own simple sauces using natural ingredients like tomatoes, garlic, herbs, and spices.”
Asda Brown Basmati Rice (£1.90 for 1kg): 354 calories, 2.8g fat, 3g fibre, 7.9g protein (per 100g uncooked).
Tesco Creamy Korma Cooking Sauce (£1.50 for 500g): 132 calories, 9.3g fat, 6.7g sugar, 0.55g salt (per 100g).
ALCOHOL
Emma says: “Cream-based liqueurs can contain up to 300 calories per serving due to the sugar and cream content.
“Consuming these regularly can add empty calories to your diet.
“A low-calorie option is gin with soda water which is only around 70 calories per serving, compared to cocktails or creamy drinks.”
Bailey's Liqueur (£22 for 1litre from Morrisons): 157 calories, 7g fat, 9g sugar, 7g alcohol (per 50ml).
Sainsbury's Gin and Light Tonic (£1 for 250ml): 72 calories, 0g sugar, 0g fat, sweeteners (per can).
SOFT DRINKS
Emma says: “Kombucha is a fermented tea drink packed with probiotics, which help support a healthy gut microbiome.
“It’s a great alternative to sugary soft drinks, offering flavour and fizz without the excessive sugar or calories.
“It often contains under 50 calories per serving and significantly less sugar than traditional sodas, making it a healthier option for those looking to reduce their sugar intake.
“Plus, the probiotics may aid digestion and improve overall gut health.
“Soft drinks like Coca-Cola however are high in sugar and empty calories, contributing to blood sugar spikes, weight gain, and an increased risk of type 2 diabetes and tooth decay.
“A single 330ml can of Coca-Cola contains nine teaspoons of sugar (35g), exceeding the daily recommended sugar intake for adults, which is 30g per day.”
Nexba Naturally Sugar Free Elderflower and Lemon Kombucha (£3.50 for 1litre): 1 calorie, 0g fat, 0g sugar, 1g carbohydrate, 0.14g salt (per 100ml).
Coca-Cola Original (£5.49 for 8 x 330ml cans): 139 calories, 0g fat, 39g sugar, 35g carbohydrate, 0g salt (per can).
CRISPS AND SNACKS
Emma says: “While still to be eaten occasionally, baked crisps like Pop Chips or vegetable crisps can be a better option than traditional fried crisps.
“Vegetable crisps, made from ingredients like beetroot, parsnips, sweet potatoes or lentils, often contain more fibre and nutrients, such as potassium or vitamin A, compared to regular crisps.
“However, always check the label for added salt and oil.
“Some vegetable crisps can be as calorie dense as standard crisps if they are heavily processed or fried, so look for baked options.
“Pringles and similar snacks are ultra-processed, calorie-dense, and high in salt, making them one of the least healthy choices in the snack aisle.
“A single 40g serving of Salt and Vinegar Pringles contains about 200 calories and over 0.4g of salt, which is a significant portion of your daily salt limit (6g for adults, according to the NHS).
“Regular consumption of such salty, processed snacks can contribute to high blood pressure, and weight gain.
“They're designed to be moreish, which makes it difficult to stop at one serving, further increasing your intake.”
Proper Chips Lentil Chips Sea Salt (£2 for 85g from Tesco): 96 calories, 4.2g fat, 0.2g sugar, 1.9g protein, 0.37g salt (per 20g).
Pringles Salt and Vinegar (£2.50 for 185g from Ocado): 154 calories, 8.7g fat, 0.8g sugar, 1.7g protein, 0.57g salt (per 30g).
CONFECTIONARY
Emma says: “Dark chocolate, especially those with a high cocoa content (70 per cent or above), is a much better option than sugary sweets.
“It contains antioxidants like flavonoids, which have been linked to improved heart health, better blood flow, and reduced inflammation.
“Dark chocolate is also lower in sugar than milk chocolate or sweets, making it a more balanced treat when eaten in moderation.
“In contrast, Skittles and similar sweets are loaded with sugar - 33g in just a 45g serving, which is over eight teaspoons of sugar.
“This kind of high-sugar snack provides a quick spike in energy, and it has virtually no nutritional value—no vitamins, minerals, or fibre.
“Excess sugar intake is linked to weight gain, tooth decay, and increased risk of type 2 diabetes.
“Many people also find it hard to stick to just one serving, which can double or triple the sugar intake easily.”
Skittles (£1.10 for 136g from Sainsbury's): 179 calories, 1g fat, 33g sugar, 0.01g salt (per 45g).
Waitrose No 1 Dark Chocolate (£2.75 for 100g): 63 calories, 5.30g fat, 1g sugar, 0g salt (per square).
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