Foods that pack a health punch [Infographic]

Nutritionist and Centre Manager at Bupa UK
26 June 2018

Faced with a flood of advice about superfoods and trendy diets, do you sometimes just want to go back to basics with healthy eating?

The buzz around quinoa, avocado and chia seeds might be all well and good. But we also shouldn’t forget about some of the more everyday foods in our fridges and cupboards that really pack a natural health punch.

Take a look at the infographic below, and read on for meal ideas to help you include these foods in your diet.

A colourful infographic by Bupa UK, showing some common foods in our fridges and cupboards that guarantee a health boost. Click here to download a PDF of the 'Foods that pack a health punch' infographic (3.37 MB).

Meal ideas

Are you wondering how to include the ingredients mentioned above in your diet? Here are some ideas to get you started.


Why not try a super greens soup, packed with vitamins and minerals? Our post about soup recipes gives the full recipe, along with five other delicious vegetable soups to try out.

Oily fish

You can be really inventive with fish – it doesn’t just have to be about cooking fillets with potatoes. For instance, you could try chopping fish into smaller pieces and including it in curries or pasta dishes. This mackerel pasta salad from the Jamie Oliver website is a great example. Oily fish is a rich source of omega-3 fatty acids, so although the fat content may look high, it’s good for your health.


There are lots of ways to jazz up a bowl of oats in the morning. Try making overnight oats to have in the warmer months, and top with a selection of dried fruit, nuts and seeds. Fresh fruit works a treat too.

Colourful vegetables

Try combining lots of bright vegetables on a skewer and grilling them – perfect for a BBQ when the weather is right. The British Heart Foundation has a mouth-watering recipe for courgette and peppers with lemon and mint.


Buy a bar of dark chocolate, but instead of eating it in one go (we know, it’s tempting) try to make it last a whole week. Have some colourful fruits to hand, like blueberries, grapes or raspberries. For dessert each night, have a bowl of fruit with some squares of the chocolate broken or grated on top.

Peanut butter

Spread a nutritional, good quality variety of peanut butter on wholemeal bread, and chop some banana on top. Having the peanut butter, bread and banana together makes a filling lunch or snack that is packed with vitamins and minerals. This combination is also a good source of fibre which helps to keep your digestive system running smoothly.

Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health and a view of any future health risks. You'll receive a personal lifestyle action plan with health goals to reach for a happier, healthier you.

Victoria Evans
Nutritionist and Centre Manager at Bupa UK