Supermarket shelves are full of foods promising to be healthy: high-protein, low-fat, gluten-free, sugar-free. How do you know what's true? Today, Professors Tim Spector and Sarah Berry, world-leading experts in nutrition and diet, share the six rules they use for their own weekly grocery shopping. They cover which food labels are worth trusting and which are just marketing scams, how to make snacking a part of a healthy diet, and why your daily staples, like bread, matter more than the occasional treat. By the end of this episode, you'll know exactly what to reach for on your next shop, and what to leave on the shelf. How many "healthy" scams are sitting in your basket? 🌱 Try our science-backed and tasty wholefood supplement Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=d30 🌿Let your gut microbes snack on the ZOE Gut Health Bar | https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=GHB Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE: https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=BAU Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg The Appetite Reset by Dr Federica Amati | https://amzn.to/4aBakbR Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat Free resources from ZOE: The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt | http://ZOE.com/snacking-2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=snacking The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra | http://ZOE.com/hertility?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=hertility Eating for Better Brain Health: Your brain-gut blueprint | https://ZOE.com/brainhealth?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=betterbrainhealth How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide Mentioned in today's episode The effect of snacking on nuts on heart health, The American journal of clinical nutrition (2020) |https://pmc.ncbi.nlm.nih.gov/articles/PMC7266688/#:~:text=Snacking%20on%20whole%20almonds%20for%206%20weeks,study%2C%20a%20randomized%20controlled%20trial%20%2D%20PMC. Low fat diets for long-term weight loss, The Lancet (2015) | https://pubmed.ncbi.nlm.nih.gov/26527511/ Wholegrain consumption and all cause mortality, BMJ (2016) | https://www.bmj.com/content/353/bmj.i2716? ZOE Snacking Study | https://zoe.com/learn/zoe-snacking-study-what-should-you-do?lead_id=0611bb2d-edde-4495-a04f-1fc247afe95b Episode transcripts are available here: https://zoe.com/learn/category/podcasts