While it may not be possible to completely cut out foods loaded with empty calories, sugar and bad fats, it is in your best interest to make nutritious fare the main part of your daily diet – and it can be tastier than you might expect. Here’s what you should and should not be eating
Good
Broccoli: This lean, green nutrition machine is the bee's knees. It is a good source of essential vitamins, minerals and antioxidants, has anti-inflammatory benefits and has been touted as a good food to eat for cancer prevention. Eat lightly steamed to preserve its nutrients.
Berries: These little nutritious powerhouses are packed with vitamins – especially vitamin C – and antioxidants and they taste great. Throw a handful on your breakfast or in a smoothie, or eat them as a snack.
Nuts: Nuts are high in omega 3 fatty acids, making them a great brain food. They are also high in fibre and packed with protein, which means they'll keep you full for longer. Eat raw unsalted nuts, particularly almonds, walnuts, cashews and pistachios. Stay away from roasted, salt-loaded versions.
Avocado: This delicious and versatile fruit is high in good fats and antioxidants. It is great on toast or in a salad and can also be used as a dairy substitute in desserts.
Wild salmon: High in omega 3 fatty acids, salmon is a great brain food and it is also good for your skin and heart. Grilled, baked or raw, salmon is versatile and delicious. Wild salmon is also at lower risk of mercury contamination than many other types of fish.
Bad
French fries: You may think that because potato is a vegetable it is good for you, but deep-fried food has little nutritional benefit. Choose a baked sweet potato instead.
Doughnuts: High in fat and sugar, these calorie-laden snacks have absolutely no nutritional value and will send your blood sugar levels on a roller coaster ride. Just say no.
White bread: White bread contains empty calories – that is calories without any nutritional benefit. Switch to wholegrain bread and benefit from energy that is more slowly released and has fibre.
Soft drinks: OK, so it's not exactly food, but soft drinks still deserve a mention in the list. Carbonated liquids can contain up to 15 teaspoons of sugar per can and do nothing good for your body. Water is the best drink for your body. Pimp it up with chunks of fruit and mint for a refreshing treat.
Breakfast cereals: Many breakfast cereals are loaded with sugar and very little else. While their packaging boasts of health benefits, this is usually a marketing gimmick. Choose oats with berries and plain yogurt for a healthy breakfast that won't send you on a surplus sugar ride.