READ: NEEDN'T food list - a tool against obesity




1.            Alcoholic drinks

Water/diet soft drinks

2.            Biscuits


3.            Butter, lard, dripping or similar fat (used as a spread or in baking/cooking etc.)

Lite margarine or similar spread or omit

4.            Cakes


5.            Chocolate


6.            Coconut cream

Lite coconut milk/coconut flavoured lite evaporated milk

7.            Condensed milk


8.            Cordial

Water/Sugar free cordial

9.            Corn chips


10.         Cream (including crème fraiche)

Natural yoghurt (or flavoured yoghurt depending on use)

11.         Crisps (including vegetable crisps)


12.         Desserts/puddings


13.         Doughnuts


14.         Drinking Chocolate, Milo etc.

Cocoa plus artificial sweetener

15.         Energy drinks


16.         Flavoured milk/milkshakes

Trim, Calcitrim or Lite Blue Milk

17.         Fruit tinned in syrup (even lite syrup!)

Fruit tinned in juice/artificially sweetened

18.         Fried food

Boiled, grilled or baked food

19.         Frozen yoghurt

Ordinary yoghurt

20.         Fruit juice (except tomato juice and unsweetened blackcurrant juice)

Fresh fruit (apple, orange, pear etc. + a drink!)

21.         Glucose

Artificial sweetener

22.         High fat crackers (≥ 10g fat per 100g)

Lower fat crackers (≤ 10g fat per 110g)

23.         Honey


24.         Hot chips


25.         Ice cream


26.         Jam


27.         Marmalade


28.         Mayonnaise

Lite dressings/lite mayonnaise

29.         Muesli bars


30.         Muffins


31.         Nuts roasted in fat or oil

Dry roasted or raw nuts (≤ 1 handful per day)

32.         Pastries


33.         Pies


34.         Popcorn with butter or oil

Air popped popcorn

35.         Quiches

Crust-less quiches

36.         Reduced cream

Natural yoghurt

37.         Regular luncheon sausage

Low fat luncheon sausage

38.         Regular powdered drinks (e.g. Raro)

Water/Diet/Sugar free powdered drinks

39.         Regular salami

Low fat salami

40.         Regular sausages

Low fat sausages

41.         Regular soft drinks

Water/Diet soft drinks

42.         Rollups

Fresh fruit

43.         Sour cream

Natural yoghurt

44.         Sugar (added to anything including drinks, baking, cooking etc.)

Artificial sweetener

45.         Sweets/lollies


46.         Syrups such as golden syrup, treacle, maple syrup

Artificial sweetener

47.         Toasted muesli and any other breakfast cereal with ≥ 15g sugar per 100g cereal

Breakfast cereal with <15g sugar per 100g cereal, > 6g fibre per 100g cereal and <5g fat per 100g cereal (or <10 g fat per 100g cereal if cereal contains nuts and seeds)

48.         Whole Milk

Trim, Calcitrim or Lite Blue Milk

49.         Yoghurt type products with ≥ 10g sugar per 100g yoghurt

Yoghurt (not more than one a day)



source: data archive