12 ways to shop more mindfully as Wales restricts junk food

Marie-Claire Dorking
·Contributor
Updated ·6-min read
Woman shopping. (Getty Images)
Wales will soon be introducing restrictions on junk food in a bid to tackle obesity. (Getty Images)

Welsh supermarkets will soon be banned from displaying junk foods near tills and store entrances in a bid to tackle obesity.

The Welsh Parliament has agreed to introduce new rules on how and where foods high in fat, salt and sugar can be promoted and displayed in larger shops and online.

The rules will mean that unhealthy foods such as chocolates, breakfast pastries and pizzas will have to be removed from shop entrances and checkouts, while unlimited refills on sugary drinks will also be banned in restaurants.

The move, which will come into force in March 2026, is intended to limit impulse purchases and help tackle the growing problem of obesity in Wales.

Shops in England have already seen the introduction of restrictions on where shops can display junk food, with products that are high in fat, salt and sugar can no longer be placed in prominent locations such as shop entrances and tills.

Woman shopping for fruit.
Experts say there is some psychology involved in shopping which can influence how healthy our choices are. (Getty Images)

Where products are positioned in shops has an impact on how likely we are to buy them. Studies have suggested the visibility of products in a retail environment has a nudging effect on shoppers and can ultimately influence which products they choose to buy. Further research seems to show that when products are placed in convenient and eye-catching locations, such as shop entrances or aisle ends, sales of these products are positively impacted.

"Supermarkets are carefully designed to nudge us towards impulse buys, often favouring processed and sugary options," explains Sandra Cohen, nutritional therapist at Doctify. Without realising it, Cohen says our mood, hunger levels, and even the layout of the store can lead us to fill our trolley with less nutritious choices.

Shopping more mindfully invites us to slow down, question the ingredients, and see beyond the marketing. "True value isn’t just about price—it’s about nourishment, integrity, and long-term wellbeing," explains clinical psychotherapist, Jerilee Claydon. "When we shop with awareness, we reclaim the power to choose what really supports us, rather than what simply sells to us."

Woman shopping with a list.
Experts recommend shopping more mindfully, and bringing a list with you. (Getty Images)

Cohen says stress, fatigue, or low mood can unconsciously drive you toward comfort foods high in sugar and fat. "A few deep breaths - or even postponing the trip - can help reset your mindset," she suggests.

Hunger makes us more susceptible to impulse decisions. "Often this will then lead us to reach for quick-fix, ultra-processed foods that satisfy cravings but offer little nourishment," Cohen explains.

Bring a list - and stick to it

Decision fatigue is real. "A list helps reduce mental overload and keeps you focused on nutritious staples instead of whatever catches your eye in the moment," Cohen says.

Supermarkets are designed to drive spending, which doesn't necessarily mean prioritising health. "Healthier foods are often placed out of easy reach, while processed snacks dominate checkout zones and end-of-aisle offers," Cohen explains.

These often bundle processed items under the guise of convenience or value. "Ask yourself: Would I choose these items separately if they weren’t part of a deal? If not, it’s probably best left on the shelf," Cohen advises.

Cohen says warm lighting, calming music, and bright packaging are all designed to keep you browsing - and spending. "Awareness is the first step to resisting these subconscious nudges," she explains.

Terms like "low fat", "gluten-free", or "high protein" don’t always mean nutritious. "These labels can create a false sense of security (the health halo effect), so always check the ingredients list - not just the front of the pack," Cohen advises

Bulk deals and family-size packs might seem like good value, but they often lead to overeating. "Buying smaller quantities or portioning out snacks at home can help with portion control," Cohen says.

Local grocers or farmers’ markets are less likely to push ultra-processed foods compared to large supermarkets. "The environment itself can nudge you toward healthier choices without the same mental effort," Cohen says.

Familiar brands often evoke nostalgia or trust, making it harder to try healthier alternatives. "Being open to new options - even just one product swap per trip - can lead to long-term change," Cohen recommends.

Who grew it, how far it travelled, and the care involved. "This fosters appreciation, reduces waste, and strengthens your connection to what truly nourishes," explains Claydon.

If you notice a pattern in your shopping habits, for example buying the same ultra-processed snacks out of habit, Claydon advises getting curious, not critical. "Every shop is a chance to realign," she adds.

In some ways, it's even harder to avoid temptations when doing your food shop online. (Getty Images)
In some ways, it's even harder to avoid temptations when doing your food shop online. (Getty Images)

Instead stick to a list and search for items directly. "If something pops up at the end, ask yourself: 'Would I have added this if it hadn’t been suggested?' If not, skip it," Cohen suggests.

Just like in-store, your mood matters. "Shopping when tired or stressed makes impulse decisions more likely, even with a screen in front of you," Cohen says.

She also suggests avoiding online food shopping while multitasking. "Shopping while distracted - whether you’re watching TV, working, or scrolling - makes it harder to notice what you’re adding to your basket and why," she explains.

These tools can make online shops quicker, but they also encourage you to repeat old habits. "Curate a list of healthy staples and avoid re-adding less nutritious items just because they’re familiar," Cohen suggests.

Cohen says supermarkets often use these to push limited-time offers - usually focused on snacks, sweets, or convenience foods you weren’t planning to buy.

Set up a reusable basket filled with fresh produce, wholefoods, and nourishing snacks. "It saves time, reduces decision fatigue, and helps you avoid unnecessary browsing," Cohen says.

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