Sugar: Be on the lookout for sugar. It’s found (often in high quantities) in places you wouldn’t expect, like flavoured yoghurts, pasta sauces and savoury snacks.

Frozen Meals: Whether they are low-calorie options or not, TV dinners and the like are not a healthy choice. Instead of whole foods, you’ll find lots of preservatives, sodium and fillers.

Commercial Baked Goods: Check the ingredient lists on premade muffins, cakes and cookies — you’ll find a long list of ingredients. The homemade version may be more time-consuming, but it will always have the shorter ingredient list.

Condiments: Many bottled sauces contain high amounts of salt and sugar. Cover your food in these sauces and the calories pile up.

Processed Foods to Eat More Of:

Canned Tuna: canned foods are processed, an affordable and convenient source of lean protein.

Milk: To keep milk safe, it is processed by pasteurisation, a heat treatment used to kill harmful microorganisms. An important source of nutrients, including protein, calcium and vitamin D.

Cheese:  Like milk but more concentrated, (It takes 10L of milk to make 1kg of cheese) cheese does contain more sodium and fat, so keep portions small..

Frozen Fruits and Vegetables: Freezing is a method of processing, but there’s nothing unhealthy about fruits and vegetables that have been packed and chilled at their peak of freshness.