Sponsored by M&S Food
If you’re looking to make healthy choices this January, the new M&S Nutrient Dense range can help. Proving you don’t have to sacrifice taste for nutrition or convenience, every meal, drink and snack in this smart new range from M&S Food is perfectly portioned to offer a high amount of nutrients per calorie.
“At M&S we’re proud to lead on health,” says M&S senior nutritionist Louisa Brunt. “Our new Nutrient Dense range offers more innovative, market-leading products that support your health needs. Developed by our nutritionists and chefs, the Nutrient Dense range is bursting with fibre, vitamins, minerals and flavour.”
Why you need to be friends with fibre
Everybody needs fibre yet 96%* of Brits aren’t getting enough of it.
“Dietary fibre is a key part of plant-based foods that our bodies can’t digest,” says Louisa. “It helps to maintain a healthy digestive system by promoting regular bowel movements and adding bulk to stools. Fibre also helps us feel fuller for longer, supports blood sugar control and can aid in managing weight.”
The M&S Nutrient Dense Roasted Butternut & Almond Grains Pot (pictured below) contains 13g fibre, more than a third of the recommended daily intake. Made from cannellini beans, quinoa, spelt, lentils, butternut squash, carrots, spinach and almonds with a red pepper and miso dressing, it’s a delicious way to help you reach your nutrition goals.
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And if you can’t give up your lunchtime sandwich, swap out white bread for M&S Nutrient Dense Super Seeded Oaty Bread and you’ll get 6g of fibre in every slice thanks to its linseeds, sunflower seeds and pumpkin seeds.
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Only have capacity for one new healthy habit this year? You could add the M&S Nutrient Dense H₅O Shot to your daily routine. Made with coconut water (a source of naturally occurring electrolytes) and vegetable fibre, each shot contains 4g fibre, 22 calories and a unique combination of five botanicals – ginger, ginseng, Japanese honeysuckle, yellow passionfruit and green cardamom – selected and verified by researchers at the Royal Botanic Gardens, Kew. It also contains sea moss, which is high in iodine – something that many people in the UK lack in their diets.
Breakfast, lunch and dinner on the go
There’s no need to fall off the good-food wagon just because you’re on the go. Start your day with the M&S Nutrient Dense Berry Bliss Bowl – natural yogurt with raspberry, blueberry and blackberry purées, chia seeds, pomegranate and sunflower seeds – and you’ll already be getting 10g fibre and 9g protein before noon.
For lunch try the delicious M&S Nutrient Dense Salmon & Green Goddess Pea Crush Open Sandwich, which has 9g fibre, 19g protein and just 288kcals.
And at dinner grab the M&S Nutrient Dense Romesco Chicken: British chicken in a smoky romesco sauce made from sundried tomatoes and red peppers, with spinach, quinoa and cauliflower – that’s 8g fibre, 35g protein and 460kcals per portion.
Visit M&S Food to see the full Nutrient Dense range, and find out more at marksandspencer.com/health. All products are best enjoyed as part of a healthy balanced lifestyle. Iron contributes to normal formation of red blood cells and oxygen transport in the body. Protein contributes to the maintenance of muscle mass.
(Source: *OHID. (2025). National Diet and Nutrition Survey 2019 to 2023: report. London: UK Government)