Fancy a hot cuppa?

Hello

Like most of us, I’m starting the new year with a few

Meet our experts

Every issue is researched by our dietitians, registered nutritionists and GP

Why you can trust us

The Healthy Food Guide experts believe that making small diet and lifestyle changes brings the best long-term gains. This is how we help you move to a healthier way of life…

Your say…

This month you have dietary queries, feedback on December recipes and an issue with size

Health bulletin

The latest need-to-know from the world of diet and fitness

Healthy time out

Our round-up of leisure ideas comes with a dose of wellbeing, guaranteed to hit refresh

Which KICKSTART DIET will work for you?

Although research shows the best way to lose weight

Intermittent Fasting

Mixes strict calorie-restriction with regular eating

AROUND 500 CALORIES A DAY PLAN

The Paleo Diet

It’s back to basic food groups for this caveman-inspired eating plan

THREE-DAY EATING PLAN

No calorie counting on this diet – it’s what you eat that counts

Gut-boosting diets

Restrict or eliminate processed foods in favour of natural, plant-rich alternatives

THREE-DAY EATING PLAN

Recipes adapted from The G Plan Diet (see details, below left) – available from the book or app

YOUR DIET PLAN

The delicious, nutritious and versatile way to lose weight and keep it off for good

NOW KEEP GOING…

Chop a banana into an individual pot of low-fat natural

Pick and mix your meals

WARMING DHAL 420kcal Soak 70g green lentils in water

Beat mindless eating

We’re surrounded by opportunities to eat and drink, so how do we avoid them? Professor Jane Ogden helps us become stronger in the face of temptation

How to rise above a minus

Given our climate, it’s not surprising many of us are seriously low in the so-called sunshine vitamin. So what’s the best way to make sure we don’t tip over into full-blown deficiency?

CRUNCH is served

Insect burgers may sound like an eccentric chef’s concoction, but they could soon be crawling on to our plates. British Nutrition Foundation dietitian Melanie Hargreaves looks at the rise of the bug diet

10 things to know about CHOLESTEROL

A period of overindulgence can lead to a surge in your cholesterol levels, says Professor Martin Cowie, consultant cardiologist at the Royal Brompton Hospital. If you’ve overdone it in the past few weeks, here’s how to take back control

Should we call time on WINE O’CLOCK?

We drink to celebrate, to commiserate and out of habit. But when does drinking start to affect our health? Melanie Leyshon looks at the consequences of a few drinks too many, and how to cut down

HOW ALCOHOL AFFECTS YOUR BODY

Alcohol has an impact on more than just our liver, says nutrition editor Amanda Ursell

WAYS TO CUT DOWN

It’s easier said than done, but having a few go-to options will help you steer clear of the booze, says dietitian Jennifer Low

IF YOU CHANGE JUST 1 THING…

No one wants to overhaul their entire life, but focus on those first steps and you’ll be on the path to better health. We asked experts in health, fitness and psychology for their topline advice…

Cervical cancer

Despite a nationwide screening programme, cervical cancer is still claiming lives. Dr Dawn Harper explains why it’s so important to take up the call for a test, and what to watch for in between

What to cook in JANUARY

‘We’ve added a large dose of comfort to make healthy

Healthy TONIGHT!

These lean and light, high-protein dishes have your weeknights covered – and they’re all ready in 30 min or less

MEAT FREE all week

We’re challenging HFG readers to try a meat-free Monday to Friday. Want to have a go? These filling veggie suppers make it easy and interesting. We’ve included a handy shopping list so you can stock up in one shop

WINTER CHEERS!

Got some beer left over from the festive fridge? Add a dash to these dishes – the alcohol burns off, leaving behind the delicate flavour of hops

Baked salmon and mash

Parcel up your salmon, steam your veg and 25 min later you’ll be tucking into a perfectly balanced plate with three of your five-a-day

Nut-crusted chicken potato salad

If you’re a fan of crumbed chicken, steer clear of those versions low in nutrients and high in fat and salt. Instead, try our healthier, nutty recipe

HAPPY FOOD for hungry people

Dumplings, macaroni cheese, creamy fish pie… You can enjoy them all using our comfort food recipes, tweaked for a healthier waistline

ENERGY BARS TO GO

Swap sugary cereal bars for our oaty, nutty, fruity pick-me-ups. Each recipe makes enough to fill the household snack jar

HEALTHIER COMFORT PUDDING

This retro favourite usually screams ‘sugar overload!’ but we’ve more than halved its total sugars. Plus our pud gets green lights for fat and saturates

WIN an overnight spa stay for two at Champneys

Start your year the healthy way by planning a relaxing stay with a friend at one of Britain’s top spas

IN FEBRUARY’S healthy food

Claim your FREE bamboo steamer

This month you can subscribe to Healthy Food Guide

References

Your guide to the research behind this month’s stories and features

Nutrition lowdown

We cut through the science to help you work out how our recipes – and the foods you buy in the supermarket – fit into a balanced, healthy diet

The foods trending in our house this year

You can take the nutritionist out of Scotland, but you can’t take the Scots porridge oats out of her… Amanda Hamilton on why she prefers healthy basics over the weird and ‘wonderful’

DRY SKIN secrets

Once those harsh winter elements breach our skin’s protective barrier, valuable moisture is lost. Leah Hardy asked top dermatologists to reveal the secrets of keeping skin soft and radiant even when it’s cold out there

The fastest fat burners FOR EVERY AGE

Becoming a leaner, healthier, happier you means regular exercise. We’re not talking triathlon training (unless you’re up for it). The trick is to find an efficient technique to burn fat, whatever your age and fitness level, says Hannah Ebelthite

New product HOT LIST

Healthy Food Guide’s assistant editor Liz Atkins tracks down breakfast heroes, feelgood snacks and interesting drinks to see you through Dry January

Alternative pastas

Gluten-free pasta that’s claggy and unappetising is a thing of the past. We’ve found some exciting alternatives made from pulses, vegetables and grains