The average supermarket stocks thousands of products, so it’s no wonder that shopping for healthy food can seem like a challenge.

But what you put into your shopping basket can make a real difference to your long-term future, as scientific research shows that what we eat has a direct effect on our risk of cancer and other chronic diseases.

To help make the supermarket a better experience for your health, World Cancer Research Fund (WCRF) nutritionist Becky Day has come up with some tips to make it easier to put healthy eating into practice.

1. Put a rainbow in your trolley. Choosing a colourful mix of fruit and vegetables is a great way to make sure you’re getting a good range of nutrients and reducing your cancer risk at the same time.
2. Make a list. Planning your shopping in advance can help make your shopping trip quicker, less stressful and less expensive. And if you’re armed with a list, you’re less likely to be tempted by those unhealthy “extras”.
3. Focus on fresh produce. Spend plenty of time choosing fresh fruit and vegetables and look out for unusual and seasonal produce. And try to avoid the confectionary aisle if you’re easily distracted by biscuits and sweets.
4. Avoid shopping when hungry. Walking through the supermarket with a rumbling stomach can make you more likely to make impulse purchases of high-fat and high-calorie snacks that you really don’t need.
5. Get the balance right. Stop and look at your trolley – is the majority of your shopping trolley made up of fresh produce and wholegrain plant foods? If so, you’re on the right track for cancer prevention.
6. Check food labels. Some foods can appear healthier than they really are, with clever marketing and attractive pictures. Look out for “traffic lights” on some products.
7. Plan your meals each week. Having the right foods to hand out takes the hard work out of preparing healthy meals. Decide which meals to prepare each week and add the ingredients to your shopping list.
8. Take advantage of special offers. Make the most of “extra free” offers on vegetables, but don’t buy more than you need, and avoid special offers in the cakes and desserts section.
9. Keep portions in proportion. If you buy big value packs, divide the food into smaller portions to eat over a number of days, or buy foods pre-portioned. Where possible, buy from food counters so you can specify the exact amount you want and only buy what you need.
10. Try healthy swaps. If you normally buy whole milk, why not swap to semi-skimmed or skimmed, which will save you calories and mean you are having less fat? Introducing changes one at a time allows your taste buds time to adjust. You could also add a new fruit or vegetable to your trolley each week to keep your diet interesting and healthy.

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