Do YOU know which foods are healthier? Take our quiz to find out if you're making the right choices (or eating hidden nasties)

We are constantly bombarded with conflicting information about healthy food choices, so it's no wonder many of us are confused about what we should be eating.

Hidden sugars and preservatives can often mean so-called 'lighter' foods are laden with hidden calories, sugars and fats.

Mark Killick, Technical Nutritionist at NutriCentre, has pitted some of our favourite dishes, snacks and drinks against each other. Take our quiz to discover whether you're making the right choices at meal times.

WHICH IS HEALTHIER? TAKE THE QUIZ

HUMMUS OR GUACAMOLE?  

Both hummus (left) and guacamole (right) can be considered healthy foods but one contains a lower calorie count than the other. Can you guess which? 

ANSWER: GUACAMOLE

MARK SAYS: Both hummus and guacamole can be considered healthy foods. Although hummus contains more protein to make you feel fuller longer, guacamole contains less calories.

Guacamole contains more of the health promoting mono-unsaturated fats, which help lower the risk of heart disease and stroke. It is also higher in potassium which helps to regulate blood pressure. 

CALIFORNIA ROLL OR TUNA NICOISE SALAD?

Sushi (left) and salad (right) are celebrity slimming favourites however one can lead to an increased risk of diabetes

ANSWER: TUNA NICOISE

MARK SAYS: The white stick rice in sushi is a refined carbohydrate which can rapidly raise blood sugar. These blood sugar spikes raise insulin levels in the body which can lead to insulin resistance and diabetes.

The tuna nicoise is higher in protein, fibre and healthy fats. The protein helps us feel fuller for longer, the fibre feeds our healthy bacteria and the healthy fats are particularly heart protective.

SUGAR OR SWEETENER?

Sweetener (right) has less calories but is it really a healthier option than normal sugar (left)?

ANSWER: SUGAR

MARK SAYS: There is plenty of publicity concerning the dangers of too much sugar in the diet increasing the risk of obesity, diabetes and heart disease.

However artificial sweeteners still trick the body into storing fat, with no evidence showing that consuming drinks containing sweeteners can lead to weight loss. There is some ongoing research linking aspartame to cancer.

WINE OR BEER?

Excessive drinking is known to cause weight gain but when it comes to having a tipple is beer (right) or wine (left) your best bet?

ANSWER: WINE

MARK SAYS: Many people feel that beer drinkers are more prone to putting on weight than wine drinkers, but this really depends on the amount consumed.

Red wine in particular contains polyphenols such as resveratrol which soothes inflammation and because of its antioxidant value has heart protective properties.

BUTTER OR MARGARINE?

Margarine (left) is often offered up as a lighter alternative to full fat butter (right) but is it healthier? 

ANSWER: BUTTER

MARK SAYS: Butter is a natural product whereas margarine is manufactured. Butter being full fat fills you up, and is a good dietary source of vitamin A, along with vitamins E, K and D.

Margarine, on the other hand, is made from vegetable oil which is treated with hydrogen gas to make it solid at room temperature. This results in the production of trans fats which are toxic and associated with heart disease.

SPECIAL K OR FRIED EGG? 

We've all heard of the Special K (left) diet but would you be better off having a fried egg (right) for breakfast?

ANSWER: FRIED EGG

MARK SAYS: Special K is high in refined grains and low in fibre. It raises blood sugar rapidly and can lead to insulin resistance, which is the underlying factor of many chronic diseases including diabetes and heat disease.

A fried egg is a good source of protein and contains beneficial fats which are beneficial to brain health. An egg slowly fried in a heat stable oil such as avocado oil will sustain your appetite longer than a bowl of Special K.

GREEK YOGHURT OR PLAIN YOGHURT?

Greek (left) and plain yoghurt (right) , is there really any difference? According to our nutritionist there is

ANSWER: GREEK YOGHURT

MARK SAYS: Greek yoghurt differs from plain yoghurt in the fact that it is strained to remove the liquid whey.

Hence it is higher in fat, and lower in sugars per serving of yoghurt resulting in a slower release of energy and less of an insulin response.

DARK CHOCOLATE OR CEREAL BAR? 

Cereal bars (left) have a reputation as a healthy snack but do they outweigh dark chocolate (right)?

ANSWER: DARK CHOCOLATE

MARK SAYS: Cereal bars on close inspection are often just biscuits masquerading as health foods. They can be laden with sugar and unhealthy fats which can lead to raised blood triglycerides which are markers for increased risk of heart disease.

Dark chocolate with a high percentage of cocoa (higher than 70 per cent) is a powerful source of antioxidants, which can help protect the integrity of our blood vessels. It is high in magnesium which can help lower blood pressure and improve cognitive function.

PEANUT BUTTER OR HAZELNUT SPREAD?

Both spreads contain nuts but one contains a lot more sugar. Do you know which?

ANSWER: PEANUT BUTTER

MARK SAYS: Hazelnut spread contains sugar along with unhealthy fats, and has been known to contain up to five teaspoons of sugar per serving.

Peanut butter on the other hand is a source of protein and high potassium which lowers the risk of high blood pressure, stroke and heart disease. It contains fibre for normal bowel function and vitamin E, a powerful antioxidant.

BOTTLED GREEN JUICE OR GLASS OF MILK

One boasts calcium benefits and the other is the trendiest health drink but which of the two should you be chugging in the morning? 

ANSWER: BOTTLED GREEN JUICE

MARK SAYS: Although milk is a good source of calcium, not everybody can tolerate it and can find it hard to digest.

Although you have to check the label to make sure that the juice is not too high in sugar, green juice is a rich source of antioxidants and feeds the good bacteria in the gut leading to less inflammation in the body.