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This tactic involves shops, cafes and restaurants encouraging customers to upgrade to larger meals and drinks or adding high-calorie toppings and sides.

Research shows many upsells are unhealthy options, with the average person who falls victim to the technique consuming an average of 17,000 extra calories a year, enough to gain an extra 5lbs (2.3kg) over 12 months

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“It is health that is real wealth and not pieces of gold and silver” – Mahatma Gandhi

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“It is health that is real wealth and not pieces of gold and silver” – Mahatma Gandhi

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Would you be likely to fall for upselling?

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This is when a product highlights a single nutritious aspect to make it seem entirely healthy. For example, sugary cereals may be marketed as healthy because they're fortified with vitamins and iron, despite their high sugar content. This tactic often leads to overconsumption of foods that seem beneficial but are actually high in sugar, unhealthy fats, or additives.

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“Your diet is a bank account. Good food choices are good investments” – Bethenny Frankel

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“Your diet is a bank account. Good food choices are good investments” – Bethenny Frankel

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Memory and brain function are improved by eating a diet high in nutrients that support the brain. Turmeric, dark chocolate, and blueberries all contain antioxidants that improve brain cell communication and decrease inflammation. Walnuts and fatty fish like salmon are good sources of omega-3 fatty acids, which help to maintain memory and protect brain cells. Vitamins K and folate, which are found in leafy greens like spinach, help prevent mental deterioration. Consuming these foods regularly promotes memory, focus, and general brain health.

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A diet rich in calcium helps maintain strong teeth and bones while also slowing bone loss that can occur with aging. Calcium-fortified products such as soya foods, fruit juices, and cereals are good sources. Since vitamin D helps the body absorb calcium, it's important to spend time outdoors for sunlight exposure and include vitamin D-rich foods like oily fish and fortified cereals in your diet.

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Buying local and organic produce supports sustainable farming and provides fresher, more nutritious food. Organic options can be more expensive, but focusing on the "Dirty Dozen" (produce with high pesticide residues) for organic choices and the "Clean Fifteen" (lower pesticide levels) for conventional produce helps you make cost-effective, healthier decisions. This way, you can balance your budget while supporting environmentally-friendly practice.

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A diet rich in fruits, vegetables, whole grains, and low-fat dairy can help lower the risk of heart disease by maintaining healthy blood pressure and cholesterol levels.

Consuming too much salt and saturated fats can lead to high blood pressure and elevated cholesterol.

Including a portion of oily fish like salmon or trout each week can further reduce heart disease risk due to their high levels of omega-3 fatty acids, which support heart health.

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Supermarkets use strategic product placement to influence behavior. Placing fruit and vegetables at the entrance makes shoppers feel virtuous, making them more likely to indulge in treats later. Essentials like bread, dairy, and eggs are at the back, so customers pass tempting offers on the way. Research shows nearly 43% of prominent foods are sugary, and 90% of items at children's eye level are unhealthy. These tactics can lead to impulse buying and challenge healthy eating goals.

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Carbohydrates are critical to the function of your body. Carbohydrates are broken down into glucose, which is the primary source of fuel for your body and brain.

Not only do they provide energy for the body, but they also help stabilize blood sugar levels and preserve muscle mass by preventing the breakdown of proteins for energy

Sources:

Pasta

Bread

Rice

Potatoes

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Protein is essential for overall health. It plays a vital role in muscle formation, enzyme production, and hormone production. It is composed of building blocks called amino acids, which consist of smaller units known as peptides.

There are 20 different amino acids, all crucial for the body, but nine are classified as essential because they cannot be produced by the body and must be obtained from food. They include:

Histidine

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

Valine

Sources:

Red Meat eg. beef, steak, venison

Nuts and Seeds e.g. pumpkin seeds, almonds

Legumes e.g lentils, black beans, soy beans

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Fat is a crucial nutrient in the body. It provides a significant source of energy, helps the body absorb fat-soluble vitamins (such as vitamins A, D, E, and K), and provides protection for organs.

Trans fats, often found in processed and packaged foods are harmful. These fats increase the risk of heart disease by raising bad cholesterol (LDL) levels while lowering good cholesterol (HDL), and should be completely avoided in the diet.

In contrast, unsaturated fats offer health benefits. These fats support heart health by reducing the risk of cardiovascular disease, improving cholesterol levels, and providing anti-inflammatory effects.

Sources:

Avocado

Olive oil

Nuts (macademia nuts, almonds, cashews)

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Water constitutes a significant portion of the human body, making up about 55% to 75% of body mass. It is essential for waste removal, digestion, temperature regulation, and serving as a key component of every cell in the body.

Dehydration can result in symptoms such as dry skin, dizziness, fatigue, rapid heartbeat, and in severe cases, can lead to organ failure or death if left untreated.

Water intake can also come from food. Many foods, especially fruits and vegetables, have high water content, for example, watermelon, cucumbers, and oranges.

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Vitamins are essential nutrients that perform various functions in the body, with each type playing a unique and vital role in maintaining overall health.

The fundamental vitamins the body needs for proper functioning include:

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

B vitamins (thiamine, riboflavin, folic acid, vitamin B12)

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Minerals are vital nutrients that support a wide range of functions in the body. Unlike vitamins, which are organic compounds, minerals are inorganic substances that the body cannot produce, so they must be obtained through food or supplements.

The essential minerals your body needs include:

Sodium: Helps maintain fluid balance and supports nerve and muscle function. However, excessive intake can lead to high blood pressure.

Iron: Vital for oxygen transport in the blood and energy production. Iron deficiency can lead to anemia.

Potassium: Regulates fluid balance and supports muscle function, including the proper functioning of the heart.

Calcium: Essential for strong bones and teeth, as well as for nerve transmission and muscle function.

Chloride: Works alongside sodium to maintain fluid balance and helps in digestion by forming hydrochloric acid in the stomach.

Magnesium: Supports muscle and nerve function, regulates blood pressure, and is involved in protein and DNA synthesis.

Phosphorus: Important for the formation of bones and teeth and is also involved in energy metabolism.

Additionally, the body requires trace minerals in smaller amount

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Ingredients List

Ingredients are listed in order of weight, from the largest to the smallest amount. Look for whole, recognizable foods and avoid products with long lists of hard-to-pronounce ingredients.

Serving Size

Always check the serving size on the label to avoid mistakenly assuming the nutritional info applies to the whole package. This helps you better estimate your actual calorie and sugar intake.

Nutritional Facts

Focus on key nutrients like fiber, protein, and healthy fats, while being mindful of added sugars, sodium, and unhealthy fats. This will help you make more informed, healthier choices

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Choosing Healthy

When you're hungry and your blood sugar drops, you're more likely to grab fast food or unhealthy snacks. Meal planning ensures you have balanced, nutrient-dense meals ready to go, reducing the temptation of unhealthy options.

Save Time

Having your meals planned out eliminates the stress of last-minute decisions. With your healthy meals prepped, you can eat quickly and avoid spending too much time in the kitchen, including cleaning up afterward.

Save Money

Meal planning helps you cut costs by reducing eating out and allowing you to buy in bulk. Sticking to a grocery list also helps avoid impulse purchases, saving money in the long run.

Avoid Wasting Food

When you plan your meals, you know exactly what ingredients you'll need, which reduces food waste. Every item has a purpose, ensuring that you use everything you buy.

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Porridge Bowl (Healthy porridge bowl recipe | Good Food)

Fuit and Nut Bowl (Fruit & nut breakfast bowl recipe | Good Food)

Breakfast Egg Wraps (Breakfast egg wraps recipe | Good Food)

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Meanwhile stir the oats, milk and 450ml water in a pan over a low heat until creamy. Top with the raspberry compote, remaining raspberries, orange slices, banana, almond butter, goji berries and chia seeds.

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Meanwhile stir the oats, milk and 450ml water in a pan over a low heat until creamy. Top with the raspberry compote, remaining raspberries, orange slices, banana, almond butter, goji berries and chia seeds.

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Mexican bean soup (Mexican bean soup with guacamole recipe | Good Food)

Salmon salad (Salmon salad with sesame dressing recipe | Good Food)

Bombay Frittata (Bombay potato frittata recipe | Good Food)

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Heat the oil in a medium pan, add the onion (reserving 1 tbsp to make the guacamole later) and pepper and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.

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Heat the oil in a medium pan, add the onion (reserving 1 tbsp to make the guacamole later) and pepper and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder.

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Baked Ziti (Best Cottage Cheese Baked Ziti Recipe - How To Make Cottage Cheese Baked Ziti)

Chicken Burritos (Healthy chicken burritos recipe | Good Food)

Ginger Chicken Noodles (Ginger chicken udon noodles recipe | Good Food)

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Our High-Protein Baked Ziti Is The Perfect Weeknight Dinner