Typically low in energy density (low in fat and/or sugar), these and other plant foods are the perfect foundations for our meals. But often, it is what we add to these foods that determines how healthy our diet really is. Hidden calories and fat Not all dishes that contain salad or vegetables are as healthy as they might seem. A chicken salad with lettuce, tomato and a creamy dressing may provide one of your 5 A DAY, but the goodness is compromised by the fact that it could contain as many as 500 calories and 35 grams of fat. A white bread sandwich with cheese, salad and mayonnaise can mount up to 600 calories and 30 grams of fat. This is around a quarter of an average woman’s daily calorie allowance and nearly half the guideline daily allowance of fat.

Watch out for

Creamy dressings and sauces – mayonnaise, Caesar and Thousand Island dressings add calories and fat. Try lemon juice, mustard, balsamic vinegar or a little olive oil and vinegar instead. Low-fat yoghurt or fromage frais could be used instead of mayonnaise as a creamier dressing.

Cheese – opt for a stronger flavoured variety so you use less.

Croutons – often fried and high in saturated fat. Try toasted rather than fried cubes of wholemeal bread or sprinkle a few nuts and seeds to add a more nutritious crunch to your meals.

Processed picnic foods – pork pies, sausage rolls and Scotch eggs are all energy dense and contain processed meat. Instead, enjoy vegetable crudités with houmous, tzatziki or salsa, and wholemeal pittas with tuna and mixed beans.

Processed meats – bacon and ham can increase our bowel cancer risk. Try tuna, salmon or lean chicken sandwiches instead.

Make room for

Colourful vegetables – a bright mix of red and yellow peppers, grated carrot, beetroot, tomatoes, spring onions and dark salad leaves makes food look appetising.

Beans and pulses – add protein and fibre and are low in fat.

Cereals and wholegrains – pasta, rice, cous cous, bulgar wheat or quinoa help fill you up. Opt for wholegrain options whenever possible.

Fruit – pineapple chunks, melon, mango or sultanas work well in salads.

Herbs and spices – liven up any dish

To create healthy summer meals that are rich in cancer-protective nutrients, make the most of the above ingredients. Most can be added to salads, pasta dishes and sandwiches.