6 WAYS to turn off the SNACK SWITCH

Hello

I became a vegetarian in my late teens. It was pragmatic:

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…

Our lunch recipes hit the spot and the memory prevention plan also improved your state of mind

Health bulletin

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

The essential guide to VEGETARIAN EATING

THERE’S BEEN A DRAMATIC SHIFT towards vegetarian eating

HOW TO GET THE NUTRIENTS YOU NEED

SWITCHING TO A PARTIAL OR COMPLETELY vegetarian diet

GO-TO FOODS and those to avoid

Amanda explains which veggie staples get the green light and when to approach with caution

Our veggie greatest hits

This deliciously savoury ‘mince’ that cooks quickly

PROTEIN PORTIONS

What a healthy serving size looks like

EATING OUT GUIDE

Veggie dining out has come a long way since cloying nut roasts were de rigueur. Now outlets are vying to outdo each other with delicious plant-based options. It’s a shift that could benefit us all, argues Laura Day

HOW TO AVOID MENU PITFALLS

Just because a dish is vegetarian doesn’t make it healthy, warns nutrition editor Amanda Ursell. Knowing where veggie options can fall down will help you plan

YOUR RECOVERY

Eating plan

Diet SOS

Registered dietitian Lucy Jones is here to fix your diet dilemma. This month, one HFG reader asks for help about her newly diagnosed coeliac disease

DR DAWN’S medical notes…Mouth ulcers

Lots of us get them, but it’s often unclear why. Dr Dawn Harper discusses possible causes, explains when you need to see the doctor and offers soothing solutions

More than a GOOD GUT REACTION?

Everyone’s talking about fermented foods and how good they are for our gut health. Nutrition editor Amanda Ursell updates you on research that links them to even more benefits, and shops for the best

Veggie TONIGHT!|

If you regularly have meat-free days, why not push the boat out and try a week of veggie meals? These recipes are sure to become new family favourites

VEGGIE PIZZA right down to the BEETROOT BASE

Turn pizza night into an opportunity to eat the rainbow. We’ve sneaked veg into the crust, too

JUST FOR A CHANGE…

A simple pack of mince or sausages can open up a world of flavours that go beyond chilli and bolognese. But they don’t need to be the meat variety…

Make Noodles GO FURTHER

These low-cal storecupboard staples are great vehicles for different flavours and textures, so we’ve taken them beyond the usual stir-fry and packed them into soups, salads and bakes, too

6pm panic

Pescatarians and flexitarians will love this spice-infused weekly portion of oily fish

Veggie in a hurry

It’s genius! In her new cookbook Stir Crazy, Ching-He Huang makes fast, high-protein stir-fries with plant-based ingredients, focusing on dried and seasonal wild mushrooms

Modern muffins

Who said muffins had to be sweet? Or only made with flour? These imaginative bakes fill the savoury snack gap

Colour - me - healthy SOUPS

Bold, bright and bursting with seasonal veg, this trio of budget soups from our recipe writer Nichola Palmer can be made in batches and frozen for time-poor days

MUSHROOM & CHICKPEA RAGOÛT

We’ve used dried mushrooms to give our ragoût an intense flavour and chickpeas to bulk it up with satisfying protein. It’s so easy – and you can add or take away ingredients to make it your own

Pasta with roasted winter veg

Pack in the hearty flavours of autumn and four of your five-a-day with this beans-and-nuts supper

EVERYDAYFOODS THAT FEED YOUR BRAIN

Research shows certain nutrients are linked to good brain health and may help us stay sharper for longer. Use our guide for your weekly shop

FRUIT CRUMBLE AND CUSTARD

Our easy, mix it all together crumble gets a green traffic light for fats – and even most of the sugars come from the fruit

FRUIT ’n’ NUT TREATS

Baking with this magic duo gives you natural sweetness and texture, and adds a healthy burst of nutrients to your snacks

YOUR MEAT-FREE DIET PLAN

Try a week of vegetarian meals to kickstart your weight loss, then keep going with my flexitarian choices

PICK ONE Breakfast

NOW KEEP GOING…

PICK ONE Lunch

Pick and mix your meals

PICK ONE Dinner

Fry ½ finely chopped onion in cooking spray oil with

PICK TWO Snacks

• 2 rye crispbreads with 2tsp low-fat soft cheese and

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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

Prescribing plants, herbs and spices

Many trusted medicines used in the NHS are natural. Maybe it’s time to discover the full potential of plants in healing, says medical herbalist Euan MacLennan

BRAINPOWER WORKOUT

Brain exercises to maintain your mental fitness

UNDERSLEPT… and OVERWEIGHT

Do you eat more when you’re tired? Your hunger isn’t imagined. A number of physical factors conspire to expand your waistline when sleep gets short, says Professor Matthew Walker

hair REPAIR

Is your crowning glory less than lustrous these days – or do you simply have less of it? We’ve looked at problems affecting women, from thinning to frizz and dandruff, to bring you expert advice, tips and tricks to revitalise lacklustre locks, whatever the cause

New product HOT LIST

Healthy Food Guide’s discerning shopper Laura Day finds healthy flavour enhancers, sweet alternatives to pud and good sober October choices…

Take your FITNESS INDOORS

It doesn’t have to be aerobics or legs, bums and tums… The ever-expanding options at gyms and leisure centres challenge your body (and brain) in exciting new ways