5 foods to avoid

✢ CORNFLAKES

Low in fibre and can be high in salt and added sugar – always check the label carefully. Swap for: Bran flakes, porridge or shredded wholewheat cereals, which are fibre-rich breakfast choices.

✢ MEAT PIZZA

High in fat, salt and calories.

Swap for: Pizza with a vegetable topping and a thin crust – read nutrition labels carefully. Stick to a couple of slices and add a large, fresh salad.

✢ CROISSANTS

Loaded with saturated fat, which increases cholesterol and raises your risk of heart attack, stroke and developing type 2 diabetes.

Swap for: Wholemeal toast – full of fibre and nutrients. Ditch the butter and top with a nut butter instead, for healthier fats and extra protein.

BISCUITS

High in sugar and low in nutrients.

Swap for: A handful of nuts if you’re looking for a healthier snack with crunch. If it’s a sweet treat you’re craving, try a handful of berries.

✢ FRIED RICE

White rice has a low nutritional content and high GI, leading to blood-sugar swings and increased risk of type 2 diabetes.

Swap for: Brown rice – it’s higher in fibre and has a lower GI rating. Also stick to plain boiled in place of fried rice.