\u00a32.50, 100g
Here\u2019s my rule for buying crisps: anything with more than three ingredients is probably best avoided. The laundry list of flavouring and preservatives on this product \u2014 and so many similar corner shop offerings \u2014 should be enough of a warning sign that they are ultra-processed. And if it isn\u2019t, the 22g of fat per 100g should do the trick: these chips are 22 per cent fat! While that\u2019s an impressive feat of food engineering, your arteries will thank you for avoiding them. Add in 1.1g of salt and you have all the nutrients linked to heart disease and obesity.<\/p>\n
I buy: <\/b>Mister Freed Tortilla Chips with Blue Maize<\/b><\/a> Swap processed meat-filled snacks for convenient mini cheeses<\/p>\n I avoid: <\/b>M&S Chorizo and Chilli Cheddar Rollitos<\/b><\/a> I buy: <\/b>Cathedral City Mini Mature Cheddar Cheeses<\/b><\/a> Avoid cheese twists and plump for an oatcake<\/p>\n I avoid: <\/b>Sainsbury\u2019s Cheese Twists<\/b><\/a> I buy: <\/b>Nairn\u2019s Cheese Oatcakes<\/b><\/a> Swap Veggie Straws for these minimally processed crisps<\/p>\n I avoid: <\/b>Eat Real Veggie Straws<\/b><\/a> I buy: <\/b>Tyrrells Veg Crisps<\/b><\/a> Forget sausage rolls and try a spinach and feta version from Gail\u2019s<\/p>\n I avoid: <\/b>M&S Large Sausage Rolls<\/b><\/a> I buy: <\/b>Gail\u2019s Spinach and Feta Roll<\/b><\/a> \u2022 Seven UPFs the nutritionists say are actually good for you<\/b><\/a><\/p>\n I avoid: <\/b>Waitrose Cheese & Chive Dip<\/b><\/a> I buy: <\/b>Duchy Organic Houmous<\/b><\/a> I avoid: <\/b>Tesco High Fibre Wholemeal Loaf<\/b><\/a> \u2022 The foods to eat to reduce inflammation \u2014 and those to avoid<\/b><\/a><\/p>\n I buy<\/b>: Jason\u2019s Grains & Seeds Ciabattin Sourdough loaf<\/b><\/a> Most ice cream is full of additives even if it seems wholesome. Brickell\u2019s is a notable exception<\/p>\n I avoid: <\/b>Mackie\u2019s Strawberry Swirl Real Dairy Ice Cream<\/b><\/a> I buy: <\/b>Brickell\u2019s Roasted Strawberries Ice Cream<\/b><\/a> \u2022 The 13 carbs you should eat<\/b><\/a><\/p>\n I avoid: <\/b>Stella Artois Premium Lager Beer<\/b><\/a> I buy: <\/b>Athletic Alcohol-free lager<\/b><\/a> Fizzy drinks are linked with poor health outcomes. Try kombucha instead<\/p>\n
\u00a31.60, 135g
These chips are higher in fibre than a lot of similar products, making them a better nutritional option. Blue corn also contains polyphenols called anthocyanins, which gives it the blue colour. Polyphenols are great for your gut health, although I don\u2019t know how much of the anthocyanins make it into the final product. Importantly, these chips are made with just three ingredients: corn, salt and sunflower oil. That\u2019s a big difference from most of the ultra-processed crisps in the corner shop.<\/p>\n![\"Collage](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/\/0c04140b-e423-49cb-92e4-484f720aa4da.jpg\")
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\u00a33.90, pack of 10
So tempting at a picnic but, where possible, it\u2019s always best to avoid processed meat, whatever its form. Research shows that eating it regularly is associated with an increased risk of bowel cancer. Once you add in the processed cheese, you\u2019ve got a high-risk snack that your gut microbes will not relish.<\/p>\n
\u00a32.10, 6 x 20g
You can of course cut up some cheddar at home and put it in a Tupperware but these are great for picnics. Basic cheddar, with minimal processing, is high in protein. Cheese has had a bad rap over the years due to its saturated fat content. However, we now know that a bit of cheese as part of a diverse, plant-based diet can support health. Because it\u2019s a fermented product, some types contain live, probiotic bacteria, which may also help to bolster your gut microbiome.<\/p>\n![\"Package](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/\/75e14718-8ac0-496f-9b46-4cabab0fed94.jpg\")
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73p, 100g
Yes, they\u2019re delicious and moreish, but that\u2019s thanks to their carefully engineered hyperpalatability. Food scientists know that a combination of high fat, simple carbohydrates and salt is irresistible to human taste buds. Because of this, you\u2019re gobbling down 1.3g of saturated fat and 0.14g of salt per twist without even noticing. They also contain emulsifiers, which are bad for your gut; palm oil, which is high in saturated fat and harms the planet; and added sugar, which, when eaten in excess, increases your risk of developing obesity and type 2 diabetes.<\/p>\n
\u00a31.60, 100g
These are on the salty side too but they contain zero sugar, less fat and almost three times the fibre of a cheese twist. Fibre is one nutrient we could all do with eating more of: it feeds your gut microbiome, and consuming adequate fibre is associated with better heart health. Also, oats contain a type of fibre called beta-glucan that can help to reduce your cholesterol levels.<\/p>\n![\"Collage](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/\/9459904f-b0ee-4d7c-bb2d-00433ac5ed11.jpg\")
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\u00a32, 110g
I have never been a fan of crisps that pretend to be vegetables, especially when they\u2019re marketed towards children. Just eat the real thing. The processing here takes away any natural benefits and you\u2019re left with a highly processed snack that\u2019s high in salt (1.89g per 100g). The same rule applies to any processed product that barely resembles the real thing: leave it on the shelf.<\/p>\n
\u00a32.75, 125g
In comparison these have just three ingredients, no colourings or flavourings, and a surprising amount of fibre for a packeted snack at 11.3g per 100g. You can\u2019t have a picnic without crisps so these would be my preferred option. However, be warned that they\u2019re high in sugar and salt, so don\u2019t go mad. Also, during processing a lot of the nutrients of the vegetables will be lost, so don\u2019t be fooled into thinking they\u2019re as good as eating whole veggies.<\/p>\n![\"Baked](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/\/608929ef-7ecc-4577-b758-cd2fafdcb3c0.jpg\")
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\u00a31.10 for 2
It\u2019s time to ditch the sausage roll as a picnic staple. The combination of processed meat, which has been linked to colon cancer, and factory-made pastry, which is full of saturated fat and preservatives to lengthen its shelf life, makes this an instant no from me. All mass-produced sausage rolls are best avoided, even the mini ones. But because these are quite big, it encourages you to eat more than you need, along with 8.1g of saturated fat per roll.<\/p>\n
\u00a34.40 for 1
Yes, they are four times the price, but these rolls still have the delicious savoury, flaky combo that makes a sausage roll such a picnic favourite. In addition, they offer good quality protein and flavour from the feta and some fibre from the spinach. Importantly, they are devoid of processed meat, which is a win. As these are made fresh, they are also less likely to have a variety of high-risk additives, which are often added to industrial pastry.<\/p>\n
\u00a31.85, 200g
This dip is likely to be creamy and delicious but it\u2019s also high in total fat and saturated fat, and carries a relatively high dose of salt. At the same time, it has virtually no fibre. It also contains a long list of ingredients, including colourings and thickeners.<\/p>\n
\u00a32, 200g
You can\u2019t go wrong with a good hummus, and this version doesn\u2019t contain any untoward additives. The main ingredient (49 per cent) is chickpeas, a type of bean. Beans are hugely underrated in this country. They\u2019re high in fibre and healthy plant compounds, cost-effective, versatile and go with pretty much any savoury food. Just call me the bean queen. When choosing a hummus, opt for one that contains only ingredients you\u2019ve heard of, and avoid those with things you wouldn\u2019t find in your kitchen, such as potassium sorbate or acidity regulators.<\/p>\n
\u00a31.15, 400g
If you\u2019re making picnic sandwiches you\u2019ll probably be grabbing a loaf of supermarket bread. Many look fresh and wholesome but contain a variety of ingredients that are best avoided. For instance, this one includes palm oil and palm fat, which are high in saturated \u201cbad\u201d fats. Palm oil is also bad for the planet, another important consideration: I don\u2019t want to add to the environmental destruction of far-off lands while enjoying nature at home with a picnic. This loaf also contains mono and diacetyl tartaric acid esters of mono and diglycerides of fatty acids. These act as preservatives and emulsifiers, which the latest evidence suggests may negatively impact your gut microbiome and heart health.<\/p>\n
\u00a32, 580g
This is one of the few supermarket loaves with a simple ingredients list. If you can see the seeds and grains in a loaf, that\u2019s a good sign. Seeds are a great addition to a wide range of foods \u2014 they\u2019re cheap, accessible and contain healthy fats, plant protein, fibre and a wide range of micronutrients. Crucially, this loaf doesn\u2019t contain any emulsifiers, which interfere with gut health.<\/p>\n![\"Two](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/\/d93253c7-ea06-4a2b-b864-18d832de6c28.jpg\")
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\u00a33.30 per litre
Sadly, most ice cream products are best eaten only occasionally. When you look down the ingredients list, you\u2019ll find a raft of high-risk additives that help to create an irresistible consistency and flavour. At the same time, they generally lack the simple ingredients that are used to make traditional ice cream. Because this one says it\u2019s made with fresh milk and cream, it appears wholesome at first glance, but it has more than a dozen ingredients, including four types of emulsifiers and loads of sugar, which they\u2019ve attempted to hide using three different names: glycerine, sugar and modified maize starch.<\/p>\n
\u00a37.50, 475ml
This is my favourite ice cream and it comes from a Somerset-based business that uses milk from the family dairy and mostly British-sourced real ingredients. There are no stabilisers, emulsifiers, artificial flavourings or preservatives. Most good delis and a lot of corner shops now sell it, and I hope it will be in big supermarkets soon.<\/p>\n
\u00a32 per can
Although many of us enjoy alcohol, there\u2019s no getting away from the negative health effects. Alcohol is highly addictive and increases the risk of developing certain forms of cancer.<\/p>\n
\u00a32.89 per can
If you like the taste of beer, there are a growing number of alcohol-free versions to choose from. That they don\u2019t contain alcohol is, of course, the healthiest thing about them.<\/p>\n![\"Fanta](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/\/6a50c7bf-7472-4c1c-ba50-560162c81805.jpg\")
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