1. Fizzy Drinks
The average can of fizzy drink contains around 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, artificial food colouring and sulphites. Diet versions of fizzy drinks contain artificial sweeteners which are even more unhealthy. Fizzy drink are so bad for you that the Centre for Science in the Public Interest, a US consumer group has called for cigarette style health warnings to be printed on soft drink cans.

2. Chips and French fries.
They may be tasty but chips and French fries contain acrylamide, a known carcinogen and neurotoxin that forms when foods are baked or fried at high temperatures. In tests conducted on some well known brands of French fries the level of acrylamide found was around 300 times the amount allowed by the Environmental Protection Agency (EPA) in a glass of water.
And it gets worse – chips and French fries also contain trans fats, the artery-clogging fat that’s been linked to raising cholesterol and increasing the risk of heart disease, diabetes, stroke and cancer.

3. Doughnuts.
If you break a doughnut down you’ll find nothing more than refined sugar and flour, artificial flavours and partially hydrogenated oil that’s packed full of trans fats. They have no redeeming qualities at all.

4. Cakes and Baked Goods.
This category also includes biscuits. This is another group of foods that almost always contain high amounts of trans fats and a host of other unhealthy additives such as corn syrup, preservatives and artificial flavours and colouring. In fact, baked goods usually contain more trans fats than any other food because not only are they made with hydrogenated oils, they’re also fried in them.
If you must eat baked goods then buy them from your local bakery because they’re less likely to used hydrogenated oils or margarine to preserve the shelf life.

5. Processed Meats/Hot Dogs.
Processed meats like spam, luncheon meat and pepperoni contain a carcinogenic ingredient called sodium nitrite which, according to nutritionists, has no place in human food.
According to a study carried out in America on 200,000 people over seven years, the people who consumed the most processed meat showed a 65% increased risk of pancreatic cancer.

6. Canned Soup.
Amazingly we are talking about the traditional, canned soups you find in the supermarket. This may come as a surprise, but most canned soups have high levels of trans fats, sodium and artificial preservatives like MSG.
Just a single cup of soup from a can, can contain up to 1000 milligrams of salt. That’s an awful lot considering dietary guidelines recommend no more than 2400 milligrams per day.

Reading the above it’s obvious to see why the government is keen to educate children and parents about the poor nutritional values of certain foods. Until recently children were regularly eating chips, cakes and processed meats and fizzy drinks as part of their daily school dinners. Thankfully high profile campaigns such as Jamie Oliver’s drive for healthy school meals has alerted people to the dangers of consuming these foods on a regular basis, and seems to be making a significant difference.

Pretty much all fruit, vegetables and fruit drinks count towards your 5 A DAY, and you don’t have to stop at five because
there’s no limit to how much fruit and veg you can eat per day. 5 a day is merely the recommended minimum intake. You should always try to eat a variety of foods though such as meat and oats, rather than just fruit, to ensure you get all the fibre, vitamins, minerals and other nutrients your body needs.
Unless you eat no fruit and veg at all, you probably won’t have to change your diet that much to reach the 5 a day. Fruit and veg can be found in loads of different foods including some takeaways and ready meals which means you don’t have to stop eating them, you just need to know what to look out for.

Food and drink that count towards your 5 a day:

Chilled, fresh and frozen fruit and veg
Juice and smoothies made from 100% fruit count
Dried fruit and vegetables
Vegetables soups, stews, and pies
Sandwich fillings such as tomato and cucumber
Fruit and vegetables contained in convenience foods such as ready meals (these ready-made foods can be high in salt, sugar and fat, so they should only ever be eaten in moderation)

What doesn’t count?
Dietary supplements like vitamins and minerals
Potatoes and other related vegetables such as yams and cassava (because they contain a lot of starch)

Carbohydrates
Carbohydrates supply energy and are mostly found in plant foods such as fruits, vegetables, peas, and beans. They are converted into glucose providing energy for the body’s cells, the brain, and red blood cells, or stored for future use in the liver, or in body fat. Sixty percent of daily calories should come from mainly complex carbohydrates to provide the minimum recommended daily requirement of fiber.

Fats
Fats are the most concentrated source of body energy. There is always a lot of negativity about fats in food but fats are not an enemy, they are needed throughout life to support growth and provide energy. Unfortunately, consuming excessive amounts of fat can contribute to many health problems.

Proteins
Proteins are the building blocks making up body tissues, muscles, skin, and organs. When consumed, protein is broken down into amino acids providing the body with energy for various vital functions. Examples of good sources include meat, fish, eggs, beans, nuts, and seeds.

Health problems arise when you consume too much or too little of any one of the above nutrients. You should try to consume a variety of foods to ensure you get a mix of nutrients. A healthy balanced should contain unrefined whole foods such as fruits, vegetables, peas, beans, and whole-grains.

Whole Foods
On the other hand, whole foods are grown in orchards, gardens, or greenhouses, are unprocessed and unrefined, and have a shorter shelf life because they don’t contain preservatives. These foods are authentically flavorful, have vibrant colors, and rich textures. They are also full of the micronutrient vitamins, minerals, antioxidants, phytochemicals, and fiber. Typically, they require longer preparation times. Additionally, this food category can be found at farmers markets, and at fresh fruit and vegetable stands. Examples of whole foods include unpolished grains, fruits, and vegetables.

There are a number of reasons attributed to the dramatic increase in obesity cases over the last 20 years or so. A reliance on cars is thought to be a major factor, with people opting to drive short journeys rather than walking or cycling.  An increasing reliance on computer games and television for entertainment is also cited as a major reason.

However, bad eating habits have been identified as the major cause of obesity. Increasing reliance on convenience food, a lack of proper nutrition in meals, an avoidance of fruit and vegetables and a rise in between-meal snacking are all common problems.  Real home cooking is on the decline and this means that families are eating more processed food on a regular basis. For generations who have grown up with kitchen conveniences such as microwaves, and convenience foods there is a real danger that they do not understand the value of a diet containing fresh fruit and vegatbles, meat, fish. Bad eating habits will be then be passed onto their own kids and the cycle of poor nutrition and diet will continue leading to more cases of obesity.

Increased publicity about the problem of obesity within the UK has led to food companies and the government developing schemes and initiatives designed to educate the population on the benefits of a healthy diet and regular exercise. For example a recent focus on unhealthy school meals by TV chef Jamie Oliver highlighted the problem of lack of nutrition in school meals. Pupils were able to buy junk food for lunch on a daily basis with no encouragement from the schools to look to more healthy alternatives. Thankfully since Jamie Oliver’s campaign for schools to take more responsibility for the provision of healthier school meals aired on the BBC, there has been a dramatic shift in the way the primary and secondary education sectors approach the provision of school meals. The government have also addressed the problem officially by releasing the ‘nutritional standards for schools’ – a set of nutritional guidelines that all primary and secondary schools most adhere to by September 2009.