Eating a balanced diet isn’t easy and often involves a fair amount of careful planning if you want to ensure you’re meeting your nutritional needs.

Unfortunately, no one food is that complete. But there are some which contain a greater nutrient makeup which are able to satisfy our nutritional requirements. These foods have a superior ‘nutritional fitness’ rating.

By including some of these foods in our diet every day, we are better able to meet our nutrient intakes for good health.

You may have read some alarming news stories recently declaring that dairy alternatives such as soya and almond milk may be putting people's health at risk.

According to researchers at the University of Surrey(1), non-dairy milks don't contain nearly enough iodine. After testing 47 alternative milk drinks including hazelnut, coconut, oat, hemp, rice and soy milks, they found that on average they contained around 2 percent of the iodine found in dairy milk.