THE STEALTH SABOTEUR Seemingly virtuous, these fit-food staples have a downside

Your microwaved breakfast is no smart short cut. “Sweetened fruits and syrup flavourings add 8-10g of sugar with no extra nutrients,” says Hodges. “You’re better off buying a box of plain oats and adding fruit or nut butter yourself.” In the absence of added sugars, many are sweetened with dates or date syrup. “Dates are very high on the glycaemic index,” says Shah, “and eating too many can cause stomach pain due to their high fibre and fructose.” Often touted as an excellent source of calcium and iron, spinach is high in oxalic acid, which reduces your ability to absorb these minerals, explains Goggins, particularly when eaten raw. That’s why Popeye took it tinned. The odd serving of sushi may be swimming in healthy fats, but it isn’t an everyday swap for your sandwich. “There’s a risk of mercury poisoning with a high intake of raw fish,” says Goggins. Twice a week is enough.