The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

WINNER: The Saucy Fish Co. Ready to Enjoy Roasted Sweet Chilli Salmon With Tomato And Chilli Chutney, £4.50/225g, supermarkets

Taste: A tangy, lightly spiced sauce takes your weekly portion of oily fish from bland to interesting with no fuss.

Nutrition: This is a tasty, low-salt way to ensure you get enough essential fats into your diet, as well as being a great dietary source of vitamin D (5mg per fillet).

Try it: Simply heat in foil and serve with cooked spinach and potatoes, or enjoy straight out of the packet flaked through a salad.

Per serving (1/2 pack): 277kcal, 17.1g fat, 2.7g saturates, 10.2g sugars, 0.5g salt