11 FOODS TO AVOID IF YOU WANT TO SLIM DOWN FOR SUMMER (AND HEALTHY SWAPS)
When was the last time you had pizza or chips? They creep into your diet more than you think. A third of us order a takeaway every week and most of us eat cake or biscuits daily.
“Ultra-processed foods (UPFs) have become increasingly dominant in our diet, providing over half of the calories we now consume,” explains Kim Pearson, a weight loss nutritionist.
“They’re quick, convenient and engineered to drive over-consumption. They can easily end up becoming part of our daily routine. But over time, these refined carbohydrates and added sugars can cause weight gain, energy dips and bloating.”
Spring offers the perfect opportunity to re-evaluate what we’re eating and, without adopting an entirely new diet, simply avoiding the worst offenders can help us to shift weight ahead of the summer months.
“As we naturally start to gravitate towards lighter meals, it’s a great time to cut back on the UPFs and focus on nutrient-dense, whole-foods that support effective weight management and provide us with sustained energy,” Pearson says. Here are her foods to avoid for weight loss – and the tasty alternatives that won’t leave you craving the real thing.
1. Pizza
It’s one of the nation’s favourite takeaways and, with more than 3,400 pizza businesses in the UK, it’s a fast food that’s hard to escape but one we should make the effort to avoid for the sake of our waistlines. That’s because the worst offending takeaway pizzas contain 3,700 calories, which is more calories than in a pound of fat.
“Pizza is typically made with refined white flour bases, processed meats like pepperoni, and cheese-heavy toppings,” Pearson notes. “The result is an ultra-processed meal that’s low in fibre and micronutrients but high in refined carbohydrates and all too easy to over-consume.”
Healthy swap
“Use a wholegrain wrap or flatbread as a base, top with tomato sauce (homemade using passata), vegetables like artichoke and mushrooms and a light sprinkle of cheese, then bake until crisp,” Pearson says. This option has around 430 calories, meaning it can potentially save you thousands of calories compared to your usual order.
2. Lasagne
It’s comforting, oozy and delicious and one of Britain’s favourite dishes, but lasagne is also calorific. Ready-made options can have 700 calories, 18g of saturated fat and nearly 3g of salt.
“Traditional lasagne often relies on white pasta sheets and shop-bought béchamel sauces that are full of additives,” Pearson explains. “Thanks to the refined carbohydrates and processed ingredients, it’s not supportive of good health or effective weight management.”
Healthy swap
“Use thinly sliced butternut squash in place of pasta sheets and layer with organic minced meat, tomato-based sauce and a sprinkle of cheese for a satisfying but lighter take,” Pearson suggests. Butternut squash has a quarter of the calories of pasta sheets (42 per 100g compared to 176) and a fraction of the fat (0.1g compared to 0.7g).
3. Chips
In the UK, we eat 180g of processed potatoes – such as chips and crisps – every week and they contain around 200 calories per 100g portion.
“Chips are typically fried in oils that have been heavily refined,” Pearson says. “They’re starchy and low in nutritional value, yet easy to over-consume.” Cutting out a portion a week between now and summer could save you up to 2,000 calories.
Healthy swap
“Cut fresh potatoes or sweet potatoes into wedges, toss with olive oil, herbs and sea salt, and roast in the oven for a wholesome, homemade version,” Pearson recommends. This method means that the potatoes are cooked with minimal oil, which reduces the calorie and fat content.
4. Croissants
Our love of pastry spans from pies and sausage rolls to sweet tarts and croissants and we’re most certainly hooked on the latter. Lidl, which has the most popular supermarket bakery, sells 122 croissants every minute. However, while flaky and delicious, croissants are full of calories (typically containing 250).
“Croissants are made with white flour and a lot of butter, offering little in terms of nutrition,” Pearson notes. “Their delicate texture also means it’s easy to eat them quickly, and in multiples.”
Healthy swap
Pearson recommends making nutritionist Sarah Britton’s life-changing bread recipe, which combines sunflower seeds, flax seeds, hazelnuts, rolled oats, chia seeds, psyllium husks, maple syrup and coconut oil. “It’s simple to make and can be sliced and frozen,” she notes. This option still provides a carby breakfast treat and the maple syrup offers a hint of sweetness – but it’s full of fibre and healthy fats.
5. Fried chicken
“From refined breadcrumb coatings to the oils used for deep frying, fried chicken is not great for our health,” Pearson says. “Many versions also contain long lists of ingredients to enhance taste and shelf life.” The meal has become a cultural phenomenon, with the number of chicken shops rising by 30 per cent over the past four years.
Healthy swap
“Try baking or air-frying chicken at home,” Pearson suggests. “Use egg wash and crushed oats or almond flour with your favourite spices for a crispy but healthier option.”
6. Ice cream
We eat around nine litres of ice cream each year and it’s the time of year when we make sure the freezer is sufficiently stocked with vanilla and chocolate. But they’re a high-calorie, high-sugar treat that can hinder your weight loss goals, Pearson says.
“Most shop-bought ice cream contains more than just cream and sugar – expect emulsifiers, stabilisers, and flavourings too,” she notes. “It’s ultra-processed, high in added sugars, and offers little nutritional benefit.”
Healthy swap
For a frozen sweet treat that still hits the spot, blend frozen bananas with a splash of natural vanilla extract or cacao powder, she suggests. “It’s a naturally sweet ‘nice cream’ with no synthetic additives,” Pearson adds.
7. Cakes and biscuits
Six in 10 of us eat cake or biscuits every day. Though they may seem small, they are calorie-dense and can prevent weight loss, even if your main meals of the day are healthy.
“Whether from a supermarket, cafe or coffee shop, these are often made up of white flour, added sugar, and a combination of preservatives to keep them shelf-stable,” Pearson says. “They spike blood sugar quickly and don’t result in lasting energy.”
Healthy swap
“Try homemade oat-based muffins sweetened with banana or dates, or snack on dark chocolate and fruit for a hit of sweetness without all the processing,” she suggests.
8. Cheesy pasta dishes
Macaroni cheese is a dinner favourite but won’t do any favours if you’re trying to get trimmer for summer, with shop-bought options containing up to a whopping 900 calories.
“Pasta dishes made with white pasta and processed cheese sauces are high in calories and refined carbohydrates,” Pearson says. “Due to the lack of protein they’re easy to overeat and can leave you feeling sluggish afterward.”
Healthy swap
You can still enjoy pasta by choosing a non-white option, Pearson says. “Use edamame protein pasta and mix it with sautéed veg and olive oil for a flavourful and satisfying alternative,” she suggests.
9. Processed meat
Bacon, sausages and ham are all examples of processed meat, which refers to any meat that has been preserved by smoking, curing, salting or using preservatives.
Health chiefs recommend eating no more than 70g per day because they are high in salt and fat and raise the risk of heart disease, high blood pressure and bowel cancer. On top of this, they have also been linked to weight gain because of their high fat and calories.
“These meats are often preserved with nitrates and other undesirable additives,” Pearson notes. “Regular consumption of ultra-processed meats has been linked to various health concerns.”
Healthy swap
“Choose lean cuts of fresh meat or poultry, ideally organic,” she says. “Vary your protein sources – try less common types of fish and seafood, and use pulses like beans and chickpeas in your meals.” These options are lower in calories, fat and salt but still fill you up.
10. Sugary coffee shop drinks
“Coffee shop lattes, frappés, and flavoured coffees often contain multiple pumps of syrup, whipped cream, and sweetened dairy or dairy free milks,” Pearson says.
For example, a medium tiramisu frappuccino from Starbucks contains more than 400 calories – almost as much as a meal. “We often forget to take into consideration the sugar that drinks can add to our intake,” she notes.
Healthy swap
Instead of forking out on these sugary drinks, opt for a regular coffee with a splash of milk or an unsweetened iced latte, Pearson suggests. “Add cinnamon or natural vanilla extract at home for extra flavour without the sugar.”
11. Takeaway burgers
Polls suggest we eat 2.5 billion beef burgers a year in the UK. As well as being a fatty meat, the fast food is also typically encased between white burger buns and doused in processed sauces, Pearson notes.
“These ingredients are ultra-processed, high in refined carbs, and designed to be eaten quickly, not mindfully,” she says. They can promote an excessive intake of calories, as they’re often served with large portions of fries and fizzy drinks or milkshakes.
Healthy swap
“Make your own burgers at home with organic minced meat or legumes,” Pearson suggests. While slightly more effort, you can control the ingredients that are in the meal, meaning there is less salt and additives. “Go for fresh toppings like tomato, avocado and spinach. If you’re looking for a low carb option, drop the bun and serve with a side salad.”
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