The relentless January drive to “get in shape” has prompted countless Britons to stock up on an array of so-called ‘healthy foods’. However, it’s possible to overdo even the most nutritious choices.

As people embark on their quests to shed pounds and enhance their fitness, they often radically change their diets, gravitating towards items branded as ‘low-fat’, ‘high protein’, ‘sugar-free’, ‘gluten-free’, or ‘high fibre’.

Yet, the nutritional promises of these products are frequently overstated by brands eager to boast about their low content of certain ingredients, conveniently omitting the fact that they might be laden with additives, preservatives, and chemicals alien to any home pantry.

This issue isn’t limited to foods adorned with a ‘health halo’—a term for unhealthy items marketed as beneficial. Even consuming too many natural and unprocessed whole foods can lead to unexpected pitfalls.

Indulging excessively in whole foods can transform them into calorie, sugar, or salt-laden traps, potentially sabotaging any “New Year, New Me” aspirations and causing long-term health issues.

When we fill our plates with ‘healthy’ options without restraint, we risk surpassing the NHS’s daily recommended limits for calories, fat, sugar, and salt, undermining our health goals in the process.

The health body advises that men eat no more than 2,500 calories, 95g of fat (30g of which should be saturated) and women should aim for slightly less, eating 2,000 calories, and 70g of fat (20g saturated). 

Regardless of gender, adults should eat less than 30g of sugar per day and no more than 6g of salt. 

With this in mind, Lily Soutter, London Nutritionist BSc MSc walks the Daily Mail through 11 foods which might not be as healthy as you think… 

Protein bars

Protein bars can be a convenient way to boost your protein intake throughout the day, but some of them are rammed full of chemicals and sugar. 

Some may contain additives, such as emulsifiers or certain sweeteners, which some people find hard to digest, while others can be very high in sugar. 

Ms Soutter says it’s key to read the labels carefully. 

‘If a protein bar contains more than 22.5g of sugar per 100g, it’s considered high in sugar, so be mindful of the portion size,’ she says. 

‘You can also make protein bars at home using simple ingredients like oats, nut butter, protein powder and dates, minimising the use of additives.’ 

Roasted root vegetables 

Switching a portion of beige oven chips for a pile of roasted beetroot, parsnips, sweet potatoes and carrots might seem like a no-brainer, but potatoes’ colourful cousins are a potential sugar bomb.

All root vegetables are packed with nutrients and are rich in fibre, making them a great addition to any diet. 

Furthermore, they are vitamin and mineral rich, with carrots a great source of vitamin A, beetroots packing folate (B9), sweet potatoes full of vitamin C and parsnips bringing vitamins K, E and a hefty dose of phosphorus. 

But they are all also high in carbohydrates. When root vegetables are cooked at a high heat, they become less fibrous, allowing the starches and sugars to be more easily digested and absorbed by the body. 

The body stores excess sugar as fat, meaning that your pile of ‘healthy’ root vegetables could be adding to your waistline rather than reducing it.

Ms Soutter says: ‘Roasting reduces their water content and caramelises their natural sugars, which concentrates the sweetness and enhances their flavour. 

‘However, this process does not negate their health benefits.’ 

She added that the oils and extras added to the roasting tin can also tip them into unhealthy territory. 

‘It’s essential to be mindful of what you add while roasting root vegetables,’ she says. 

‘Coating these vegetables with sweeteners like honey or maple syrup and saturated fats such as butter can increase their sugar and saturated fat content. 

‘Instead, consider using heart-healthy fats like olive oil or avocado oil for roasting. Alternatively, using a spray oil can help reduce the overall fat content.’ 

Greek-style yoghurt 

It can feel nothing short of pious when you first swap your morning croissant for a bowl of Greek yoghurt and berries – but it’s imperative to check the labelling. 

Authentic unsweetened Greek yoghurt can be high in fat but it also provides around nine grams of protein per 100 grams, as well as being rich in calcium and packed with live cultures which can boost our gut health. 

But Ms Soutter says that it’s a different story with Greek-style yogurts. 

She says: ‘It’s important to select an authentic Greek yoghurt because it’s strained in a way that creates a naturally thick and creamy texture. 

‘However, Greek-style yoghurt may not be produced using the same methods, which can result in a different nutritional profile, often with lower protein content, offering around four grams protein per 100 grams.’  

Olives

Grazing on a dish of olives might not be as diet-friendly as you think – because of how they are processed they can be packed with salt. 

Ms Soutter says: ‘Olives provide heart-healthy monounsaturated fats and vitamin E, but a 30g serving can contain up to 1.2g of salt, and our maximum daily salt intake should be no more than 6g. 

‘Rinsing off some excess brine can help reduce the salt content.’ 

Be mindful of portion sizes; aim for no more than five to 10 olives per serving.

Muesli

Muesli is typically made with oats, nuts and dried fruit, making it a nutritious breakfast option. 

However, many varieties contain a lot of dried fruit, which can lead to a high sugar content. 

‘Some muselis also include extras such as chocolate chips and shredded coconut, which can increase their calorie content and saturated fat,’ says Ms Soutter. 

‘Look for low-sugar options that contain less than 5g of sugar per 100g. 

‘Alternatively, consider making your own with plain oats, seeds, a small amount of dried fruit or fresh fruit for added sweetness.’

Dried fruit 

Dried fruit is nutrient-dense, providing vitamins, minerals, and antioxidants, but it can also be a concentrated source of sugar, which can be harmful to your teeth.

Ms Soutter advises being strict with portion sizes, and try to stay under 30g, which is about one heaped tablespoon. 

‘To reduce the risk of tooth decay, eat dried fruit with meals,’ she says, or opt for fresh fruit, especially between meals.

Hummus

Hummus is rich in fibre and plant-based protein due to its chickpea base, but it can also be high in fat and calories from the olive oil and tahini. 

‘While these fats are heart-friendly, the calories can add up quickly, especially when snacking on hummus,’ says Ms Soutter. 

‘Aim to stick to 2-3 tablespoons of hummus per portion, and for a lower-calorie option, consider salsa or a low-fat yoghurt dip.’ 

Green juice

Green juices can be nutrient-dense and a convenient way to include greens in your diet, but many can be high in ‘free sugars’, and lacking fibre. 

Choosing green juices with a higher ratio of green vegetables to fruit can mean the juice has a lower sugar content, which can prevent excess calories being stored as fat and lessen the chances of tooth decay.

‘Look for “cold-pressed” juices, which often preserve more nutrients and flavour,’ says Ms Soutter. 

‘Consider homemade smoothies made with whole fruits, vegetables and protein sources for a balanced option that includes filling fibre.’ 

She also advises drinking green juice as part of a meal rather than on its own to help maintain stable blood sugar levels.

Matcha latte

Pure matcha is extremely high in health-promoting antioxidants, whilst low in sugar and calories, but once it gets the barista treatment it can be a different story. 

Ms Soutter says: ‘Matcha lattes are often prepared with full-fat milk along with sugar, with some containing up to 220 kcal and 29g of sugar per serve!’ 

You can still enjoy them, but opt for an unsweetened version and enjoy smaller servings instead of supersized cups.

Zero-calorie soft drinks 

‘Diet drinks often contain artificial sweeteners, which can be a stepping stone for some people to reduce their intake of sweetened beverages and eventually transition to water,’ says Ms Soutter. 

While diet drinks are calorie-free, emerging research suggests that artificial sweeteners may have unwanted effects on gut microbiota. 

Use diet drinks occasionally as an alternative to sweetened beverages, and consider infusing water with fruit and veg instead. 

Many sparkling waters are now available with natural infusions of fresh fruits and vegetables, such as berries, mint, ginger, cucumber, and lime, all with zero sugar.

Salad dressings 

Salad dressings can be high in fat and sugar, potentially making a healthy salad less balanced. 

Creamy dressings (such as Ranch and Caesar) tend to be high in fat and saturated fat, while vinaigrettes, although lighter, can also contain added sugars. 

‘Aim to use 1-2 tablespoons per salad, and consider homemade options that can add heart-healthy fats and nutrients,’ advises Ms Soutter. 

‘A simple mix of olive or avocado oil with lemon juice is both delicious and nutritious.

‘You might also try a tahini dressing made with tahini, lemon juice, garlic, and olive oil.’