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

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.

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

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

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)

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.

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)

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

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.

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