The way food looks, sounds, smells and feels can influence what we choose to eat and how much we consume, often without us even realising it. Researchers say understanding these sensory cues can help people develop healthier eating habits through a few simple changes.

According to a report published by BBC on June 8, 2026, food choices are shaped by several factors beyond taste, including packaging, presentation, music and even the weight of the utensils we use.

Here are seven ways to use these influences to make healthier food choices.

1. Avoid brightly coloured packaging

The appearance of food packaging can influence purchasing decisions. Research suggests that colourful and visually appealing products attract more attention, while brown, green and white packaging is often associated with healthier food.

Food psychologist Charles Spence of the University of Oxford suggests storing biscuits and other sweet treats in opaque containers to avoid visual cues that may trigger unnecessary snacking.

2. Look beyond eye-level shelves

Supermarkets often place tempting products near checkout counters and position more expensive items at eye level, encouraging shoppers to make unplanned purchases.

This reflects the ‘principle of least effort’, which describes people’s tendency to choose easily accessible options.

Keeping healthier alternatives, such as fruit, within easy reach can encourage better purchasing decisions. Shoppers can also look beyond the most visible shelves when choosing groceries.

3. Use heavier bowls and cutlery

The weight of serving containers and utensils can influence how people perceive their meals.

Studies suggest that people associate heavier bowls with greater fullness, even before tasting the food. Heavier cutlery has also been linked to greater satisfaction with meals.

Researchers say these perceptions can influence the overall eating experience.

4. Make your plate visually appealing

Food presentation can affect how much people anticipate enjoying a meal.

One study found that participants rated a salad arranged to resemble a painting by Wassily Kandinsky as tastier and were willing to pay more for it, despite the ingredients remaining unchanged.

Adding colourful vegetables and a variety of leafy greens can make meals look more appealing and encourage healthier eating.

5. Play slower music while eating

Music can influence both eating speed and the way food tastes, a phenomenon known as ‘sonic seasoning’.

Slower music can encourage people to eat more slowly, which may help reduce calorie consumption. Research also suggests that higher-pitched sounds can enhance perceptions of sweetness, while lower-pitched sounds can make food taste more bitter.

Avoiding distractions such as television and mobile phones while eating may also help reduce calorie intake.

6. Increase food volume with vegetables

Reducing the calorie content of a meal does not necessarily mean reducing its portion size.

Research by Barbara Rolls, a professor of nutritional sciences at Pennsylvania State University, found that people felt similarly full when the energy density of their meals was reduced by up to 25% through the addition of pureed vegetables such as cauliflower and spinach.

Maintaining the volume of a meal while incorporating more vegetables can therefore help people consume fewer calories without feeling deprived.

7. Watch out for the ‘dessert-stomach’ effect

Feeling full does not always stop people from wanting more food.

Researchers have found that simply seeing a dessert can trigger cravings, even when someone has already eaten enough.

Food psychologist Charles Spence says people rarely eat only because they are hungry. What they see, hear and smell can also stimulate their appetite.

Being aware of these external cues can help people distinguish between physical hunger and the desire to eat triggered by their surroundings.

Researchers suggest that small adjustments to everyday eating environments can make healthier choices easier. Rather than relying entirely on willpower, people can use their senses to their advantage and make changes that support better eating habits.