High in saturated fat, salt, sugars. Low in fibre, vitamins and minerals. Avoid these.

• Cheap burgers and sausages made with poor-quality meat including a lot of fat, bulking agents, salt and other additives.
• Chicken nuggets or other shapes made from low-quality, minced chicken with a high proportion of fat and other fillers as well as additives. Deep-frying them ratchets up the fat-count even more.
• Fish fingers made from cheap minced fish and fillers.
• Pizza with poor-quality toppings, white-flour bases.
• Chips are laden with fat. Most schools deep-fry their chips, which makes them even fattier than oven-baked.
• Other potato shapes, like waffles and smiley faces, are just as bad as chips, and use potato that's been processed and coated.
• Meat pies and pasties, sausage rolls are loaded with fat in the pastry, and the contents are low on meat, high on fat, cereals, bulking agents and additives.
• Baked beans are better than no veg at all but contain sugar, salt and additives.
• Crisps — too salty, too fatty.
• Chocolate and sweets contain fat, sugar and precious little else.
• Fizzy drinks contain all sorts of additives, some of which are unsuitable for children. Either high in sugar, or laden with artificial sweeteners.
• Spaghetti or pasta shapes in tomato sauce are high in sugar and salt, low on fibre.
• Shop-bought cakes and biscuits are full of fat and sugar.

Low in fat, salt and sugars; high in fibre, vitamins and minerals. Include a range over a week for a healthy diet that's rich in essential nutrients.

• Fresh vegetables, preferably organic, seasonal and locally produced.
• Salads of fresh seasonal vegetables, like carrot, white or red cabbage, cucumber, red peppers.
• Fresh fruit, preferably organic, to eat raw, or in dishes like homemade apple crumble or fruit salad.
• Meat and poultry, good quality, preferably organic. Not deep-fried or coated but oven-baked, grilled or casseroled.
• Fish, not deep-fried or battered. Choose oily fish several times a week. Canned tuna, salmon and sardines are good alternatives to fresh fish.
• Sausages and burgers made from high-quality meat without filler.
• Homemade dishes such as fish pie, macaroni cheese, bolognaise sauce.
• Pizzas with wholemeal or stoneground bases and good-quality toppings.
• Baked potatoes are an excellent source of fibre. Boiled or mashed also good. Avoid chips, roast or other high-fat cooking methods.
• Pasta, especially wholewheat, served with homemade sauce made with fresh vegetables.
• Natural low-fat yogurts or fromage frais served with fresh fruit.
• Homemade cakes and biscuits are generally lower in fat and sugar than manufactured.
• Water is the best drink, and should be available all day.