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.

We’ve scoured the shelves for great-tasting, nutritious products and selected our favourites to make your weekly shop easier. Here’s what we recommend…

9417986942377_T1 The Snack Organisation Freeze-Dried fruit, £1/16–18g, Tesco

The texture takes a little getting used to, but we’re getting sprinkle-happy with these nothing-but-fruit pieces.

Per 16g serving (Strawberry) l 68kcal l 0.1g fat l 0g saturates l10.3g sugars l 0g salt



Amoy Taste Of Asia Thai Massaman Curry Cooking Sauce, £1.49/300g, Morrisons

Lazy, we know, but we all have days when we want a shortcut to curry, and this is full of spices without loads of cream.

Per ½ pack l 176kcal l 12.3g fat l 5.7g saturates l 3.6g sugars l 1g salt



Kirsty’s Slow Cooked Beef With Celeriac Mash, £3/400g, Asda, Sainsbury’s, Waitrose, Amazon Fresh

Gluten, wheat and dairy free doesn’t always add up to a satisfying ready meal, so this is a find.

Per pack l 307kcal l 10.8g fat l 4g saturates l 7g sugars l 1.2g salt



Dorset Cereals Bircher Muesli Mix, £3.49/600g, Waitrose

The only problem with bircher muesli is the time factor: these fast-swelling oats cut the soak to just 30 min.

Per 50g as sold (Almonds & Honey)

l 175kcal l 4.8g fat l 0.6g saturates l 8.1g sugars l 0g salt



Provamel Zero Sugars Soya Yogurt, £1.99/500g, Holland & Barrett, Ocado, independent health stores

Dairy-free yogurt that’s creamy and has no added sugar – tick, tick! Try it natural or blended with almond or coconut.

Per 100g (Almond) l 52kcal l 3.3g fat l 0.5g saturates l 0g sugars l 0.1g salt



Tesco Healthy Living Frozen Meals, £1.50/500g

Wholesome meets freezer in this range of meals, soups and grain mixes, each with at least one of your five-a-day.

Per 150g portion (Mexican Wholefood Mix) l 206kcal l 4.5g fat l 0.6g saturates l 4.7g sugars l 0.4g salt



Nutrii Quark, £1.80/175–180g, Whole Foods, As Nature Intended, independent health stores

We love creamy and hate fatty, making this latest brand of quark our new fridge friend. A winner for protein, too.

Per 100g (Raspberry) l 82kcal l 0.8g fat l 0.4g saturates l 5.4g sugars l 0.1g salt



BFree Quinoa & Chia Seed Wraps, £3.25/pack of 6, Asda

Gluten-free wraps just got a lot more interesting with the inclusion of two powerhouse grains.

Per wrap l 105kcal l 2.4g fat l 0.4g saturates l 2.2g sugars l 0.5g salt



Rude Health Ultimate Almond drink, £3.45/1 litre,, Abel & Cole, Whole Foods, Planet Organic

As good as homemade, this almond milk contains only almonds and water. We call it pared-down perfection.

Per 100ml l 51kcal l 4.3g fat l 0.3g saturates l 0g sugar l 0g salt



10 Coconut Merchant Coconut Syrup, £4.95/250ml,, Amazon, Holland & Barrett

Yes, it’s still sugar, but this syrup made from 100% coconut has a low GI. Enjoy it as a treat on porridge and pancakes.

Per 1tsp (5ml) l 15kcal l 0g fat l 0g saturates l 3.4g sugars l 0g salt


Jamie-Oliver-Black-Daal 11 Jamie Oliver Ultimate Black Daal, £2.30/250g, widely available

This daal will be ready before you’ve got your coat off. If you can wait longer than 1 min, try it with chicken.

Per ½ pack l 163kcal l 6.1g fat l 1.4g saturates l 1.9g sugars l 0.9g salt