PLATES that pack a PUNCH

Hello

Sleep has become one of my fixations, as I’m sure it

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…

Healthy weight loss, understanding portions, plus cutting sugar are this month’s hot topics

Health bulletin

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

Put those SLEEP THIEVES TO BED

9 pages of the latest health, nutrition and medical advice

Good diet, good night!

What you eat and when you eat it can have a big effect on how easily you get to sleep and stay asleep. HFG nutrition editor Amanda Ursell has a daily plan, based on the latest research, to give your body the best chance of a restful night

LIKELY SLEEP INDUCERS

Certain foods and drinks will disrupt sleep, while others appear to lull you into a relaxed state and keep you asleep. Try these ideas for improving your shut-eye…

Are sleeping pills OK?

When all else fails, you can get back into a healthy sleep pattern by taking medication – but you need to be careful with pills that can be addictive

Could a banana a day PROTECT your HEART?

The figures at which our blood pressure is considered a health risk may soon be lowered, while a new study says it’s OK to double our daily salt intake. Then there’s the report that a daily banana will see you right. Confused? Jo Waters talks to the experts to get to the heart of the matter

Learning to LOVE the EMPTY NEST

As parents, we pour a lifetime of energy into helping our children grow up. But what happens when they leave? Mother of three Jo Waters turns to the experts for advice

SINCE YOU’VE BEEN GONE…

A phase is over. But new things and people will come

The university FOOD CHALLENGE

Regularly cooking for yourself for the first time can be daunting. To take away the temptation for a takeaway, we asked recipe consultant Phil Mundy for his money-saving tips, quick fixes and ideas for five easy budget meals

What to cook in OCTOBER

quinoa and lemon yogurt 550kcal 51 Chicken minestrone

Healthy TONIGHT!

These midweek solutions make life simpler – filling enough to tempt the family yet smart enough for those evenings when friends pop round

OLIVER’S ARMY is on its way

Jamie Oliver’s latest crusade is to get the nation cooking healthy, affordable meals, using clever swaps and tweaks. Here he shares stay-healthy tips and two tasty budget midweek meals

Dinner for one

This hearty pasta dish ticks useful nutritional boxes – including four of your five-a-day!

6pm panic

Our speedy sweet ginger pork is just as delicious with prawns or any leftover chicken or beef you may have

THE BIG easy

Bring out the bowls for these simple, filling, all-in-one dishes. Comfort food doesn’t get much better!

COTTAGE PIE

We used lean beef mince and swapped the usual mash for a creamy, better-for-you cauliflower and bean topping to give this cold-weather staple a healthier profile

DIY deli

The humble toastie is transported to new heights with our nutrition-packed, high-protein versions that come with something special on the side

THIS VS THAT

We want our crunchy snacks to satisfy, but which is the most nutritious nibble to fill the gap? Dietitian Jennifer Low takes a close look at two popular favourites

READY to ROLL

A batch of no-cook energy balls is great for sharing or keeping in the fridge/freezer for a supply of high-fibre snacks. The method’s the same for all these new flavour combos, so pick your favourite blend of ingredients and get blitzing

What’s the deal with VITAMIN K?

THERE’S BEEN A BUZZ around vitamin K lately, but if

Medicinal spice

We’re all looking for ways to cut down on salt, which makes cooking with spices a no-brainer. But studies show the health benefits may go further than that, says registered dietitian Juliette Kellow

YOUR DIET PLAN YOUR WAY

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

SUBSCRIBE TODAY

DEAR READER, This month, you can subscribe and get

Superfood skincare

The new beauty breakthrough

How to get…AWESOME ARMS

In our new series, Hannah Ebelthite takes a holistic look at the simple, effective ways you can improve the health, strength, feel and appearance of different areas of your body – so you can love the shape you’re in. This month: UPPER ARMS

STRIKE A calming pose

Think a chanting, meditative yoga isn’t for you? Think again. More people are finding kundalini yoga to be the perfect antidote to a hectic life and a way of dealing with emotional ups and downs. By Hannah Ebelthite

New product HOT LIST

HFG editorial assistant Niamh Leonard-Bedwell has hunted

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

Switch your mindset to do not disturbÉ

Hypnotherapist and author Ailsa Frank shares some mental techniques to help you drift into a blissful, deep sleep