Well prepared is half done. Plan your meals for the week, and create a shopping list. This will take a few minutes but will help you avoid buying food you don’t need. Shopping on an empty stomach is also a dangerous temptation. Hungry people tend to impulse buy things that are not always the healthiest.

Everything you ever wanted to know about the foods you buy is there in black and white – on the label. Just don’t forget your spectacles. Keep an eye out for the number of servings and calories. The more nutrients and fewer calories, the better. Watch out for added sugars and be discerning in your choice of fats. Reach for the healthy fats in fish, nuts and vegetable oils and avoid those high in saturated, trans fats and cholesterol.

Fish is a nutrient powerhouse and fatty species, including salmon, trout, sardines, tuna and mackerel are sometimes considered the healthiest. That’s because they are rich in fat-based nutrients, including omega-3 fatty acids, which are essential for optimum body and brain function and strongly linked to a reduced risk of many diseases. Of course, it goes without saying that the fresher, the better. If things smell fishy when buying your seafood, they probably are. Fresh fish should have bright, clear eyes and clean skin without any discoloured patches. If the colour of the fish is dull, it’s old.

If you’re not a vegetarian or vegan, animal proteins like beef, lamb and chicken are a great choice because they’re a single source for all the essential amino acids your body needs. To test their freshness, remember that firmer is better. Poke the fleshy part of your palm right below your thumb – that’s how rigid your meat should be. Don’t go for anything tough or soft.

You can tell a lot about meat just by looking at it, like what animal it come from and how fresh it is. When choosing beef, check that it’s dark or cherry red. Brown cuts have been hanging around for a while. And remember that marbling – those little flecks of white fat are actually desirable in red meat because they’ll keep it moist and tender during cooking. When you’ve got chicken and pork on the menu, look for a rosy pink colour. If it’s grey, stay away.

For many people, bread is a staple. To get the best nutritional value from your loaf, check that the first ingredient on the list is whole-grain flour. If the word “whole” is missing, the bread is made from refined grains, that lack some valuable nutrients. And don’t be fooled by a nice brown colour into thinking a loaf is whole grain. Sometimes manufacturers add molasses or other colouring to darken the bread.

You should also aim for at least 1 g of fibre for every 10 g of carbohydrates to ensure good digestive health. So, if your slice has 20 g of carbohydrates, it should contain at least 2 g of fibre. And don’t get too thrown by a long ingredient list on store-bought bread. Not all unfamiliar additions are bad. Ascorbic acid and glycerol, for example, aren't harmful and simply help to extend the bread's shelf life.

Strawberries may be tempting in winter, but they’ll not only taste better but also be more affordable in season. Visiting a local farmer’s market is a great way to shop with the seasons. And try not to get carried away. Remember that some fresh vegetables and fruits don’t last very long, so it’s better to buy small amounts and shop more often. If you do get a bumper crop, you can preserve it for longer using the freshness systems or prepare portions and freeze to avoid any unnecessary food waste.