I’m a nutritionist – here’s the surprising ‘healthy’ basics that I’d NEVER put in my trolley

For more than 15 years, nutritionist Rachel Butcher has scrutinised the diets of hundreds of clients, helping them to shed weight, get stronger and, ultimately, live longer.

Now, as head of nutrition at luxury London gym space Third Space, her days revolve around helping athletic individuals reach their absolute health peak.

The question she’s asked the most? Which foods make up her weekly shop. And most clients are somewhat surprised by her answer, she says. 

There are no high-protein snacks or low-fat products – in fact, she often chucks in the odd chocolate bar or two.

‘The truth is that eating healthily isn’t that complicated,’ she says. ‘But there’s such a bombardment of information and “wellness” products on the shelves that it’s impossible to know what to buy.

‘Nevertheless, there are a few things that rarely end up in my shopping trolley.’

Here, she and two other leading nutrition experts reveal the surprising foods they never buy – and tell you what to go for instead. 

Beans are only worth it if they’re canned

From kidney to fava, to cannellini, beans are a cheap food packed with up to a third of your daily fibre needs – which is vital for bowel cancer prevention. 

They’re also a good source of filling protein for vegetarians and vegans, as well as a host of vitamins and minerals. 

But experts say don’t bother with packs of dried beans. Not only is there no difference in terms of vitamins and minerals, the dried kind can also be higher in calories.

‘I won’t buy dried beans,’ says Clementine Vaughan, a registered dietitian and founder of women’s dietetics and nutrition practice Third Sister.

‘Like many people, I don’t have time to soak them overnight and then cook them. Pre-cooked beans in a can are just as good nutritionally and are very convenient. If they make it easier for people to eat beans, then it’s a win in my opinion.’

Strawberry yoghurts are banned – but Greek is a must 

For many of us, yogurt is a favourite breakfast food. It contains muscle-boosting protein and often gut-friendly bacteria. 

But only plain natural or Greek yogurt will enter Rachel Butcher’s trolley. 

‘Unfortunately, many flavoured varieties carry as much sugar per pot as a chocolate biscuit,’ she says. 

Yeo Valley Organic Strawberry Yogurt, for example, contains two-and-a-half teaspoons of sugar per 100g portion – about as much as a two-finger KitKat. 

You won’t catch her picking anything labelled ‘high in protein’ or ‘for gut health’ either. 

‘This is just a marketing ploy,’ she says. ‘You can get exactly the same protein hit and gut health benefits with regular natural yoghurt, which is high in protein. 

‘Perhaps heat a handful of frozen berries and add that on top if you want extra sweetness.’  

Not all oat-based cereals are virtuous 

Fewer foods are as synonymous with wellness culture as a granola pot, which features a large handful of crunchy, sweet oats, usually nestled on top of a bed of thick yogurt drizzled in honey. But according to Ms Butcher, this start to the day is unadvisable.

‘Granola you buy in the supermarket is often high in oil and sugar, and portion sizes are very easily underestimated. The “serving” suggested on the back of the packet is often much smaller than what most people would actually dish up.’

She adds the calories and sugar in a bowl of granola usually exceed that of Frosties or Cocoa Pops. 

Indeed, a bowl of Sainsbury’s Honey, Nut and Raisin Granola has almost twice the sugar of Cocoa Pops and more calories. 

Prepare your own fruit and vegetables

There’s no denying fruit and vegetables should be a staple in all our diets. Particularly as 83 per cent of UK adults fall short of the five-a-day recommendation, according to the latest National Diet and Nutrition Survey.

But don’t be tempted to opt for pre-cut apples, melon and squash, Xuxa Milrose, nutritionist at OMNI wellness advises.

‘You’re paying a premium for convenience,’ she says, adding that fruit and veg that isn’t bought whole could lack in important nutrients.

‘Some nutrients can begin to degrade once the plant is cut, so buy them whole and chop them yourself. 

‘If convenience is important, frozen chopped vegetables are a great alternative as they’re typically frozen soon after harvesting, helping to preserve their nutrients and freshness.’

What’s more, experts have long warned of the food poisoning risks associated with pre-cut produce. 

Some studies show roughly a quarter of foodborne illnesses like E.coli and Listeria are directly caused by pre-prepared fruit and vegetables.

Once cut, fruit presents an ideal environment for bacteria to grow, and experts say the risk of contamination is high as produce has often been handled several times before it reaches the shelves. 

The UK is currently in the midst of a salmonella outbreak, with cases growing by roughly 50 week on week over the last two months. 

Experts believe the infections are related to a batch of imported eggs. 

Don’t bother with protein bars – eat chocolate instead 

All the experts featured advise ditching meal replacement or protein bars, especially those marketed for weight loss.

Many of these bars are closer to a regular bar of chocolate, nutritionally, says Ms Butcher.

While a protein bar could contain between 10 and 20g of protein a day, which is a big dent in someone’s daily protein requirement of 45-55g, many contain sweeteners and processed ingredients – as well as a high calorie count.

‘I see people making a conscious effort to increase their protein intake to support muscle mass, but they turn to protein bars to help hit their targets,’ Ms Butcher says.

‘They wouldn’t think twice about having two to three protein bars a day, yet the same person would never dream of eating two to three chocolate bars a day, even though, nutritionally, they can be strikingly similar.

‘I’d much sooner reach protein requirements with meat, fish, poultry, legumes, Greek yoghurt and lentils and have the occasional chocolate bar I actually want.’

Make your own one-minute salad dressing

Think again before chucking a ready-made salad dressing in your trolley.

Xuxa Milrose, who runs the London-based Feed Happy clinic, warns that many contain emulsifiers, thickeners and other unnecessary additives while some can be sky-high in saturated fat and sugar.

‘Emulsifiers and thickeners (such as xanthan gum) disrupt the gut microbiome and  can break down the protective mucus lining of the gut, increasing chances of inflammation.’

We need some inflammation to help fight off infections, but too much inflammation has been linked to all sorts of health issues including type 2 diabetes and cancers.

‘Making your own takes just a minute and is usually much cheaper than buying pre-made,’ she adds.

‘A simple combination of olive oil, lemon juice or vinegar, mustard and seasoning is all you need.’

Chewing gum can trigger embarrassing gut problems 

It’s that quick item you might throw in your trolley when you’re waiting by the tills, but dietician Clementine Vaughan tends to give sugar free gum a wide berth.

‘Gum -sugar free especially –  has the sweetener xylitol in it, which is a natural gut irritant,’ she says. ‘In some people this can cause bloating or wind.’

If you’re a regular gum chewer, larger amounts of xylitol can have a slight laxative effect too, she adds.

What’s more, some studies have linked diets high in the sweetener to an increased risk of blood clots, heart attacks and strokes.