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Healthy Food Guide
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September 2016
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31 MIN READ TIME
FAMILY MEALS sorted!
RECIPES: JESS MOULDS, SARAH SWAIN.
WEEKNIGHT DINNERS
Pesto and mushroom spaghetti
Pesto and mushroom spaghetti
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This article is from...
Healthy Food Guide
September 2016
VIEW IN STORE
Other Articles in this Issue
TALKING POINTS
WELCOME
WE’RE ON A MISSION this month to help you, your
Get healthy hfg the way
Eating and living well for longterm good health – that’s the HFG mission. We don’t believe in short-term fad diets, but making small changes for big gains. Read how our experts can help you
LET’S TALK…
So what’s on your mind? Let us know – via email, facebook and twitter
HOW I STAY HEALTHY
Interest in the link between gut bacteria and our health and weight is growing. We talk to Tim Spector, professor of genetics and lead investigator into gut microbes in the UK, about the impact of his research on his own diet
HEALTH & NUTRITION
HEALTH NOTES
Diet and fitness facts for your wellbeing
THE TRUTH ABOUT SUGAR IN FOOD
When is sugar content a concern and when can we enjoy it without fearing for our health? We show you what to watch out for in typical meals
WHEN FOOD RULES YOU
Binge eating disorder isn’t just about scoffing a few too many biscuits now and then. It’s a mental disorder that’s most common among the middle-aged. So how do you know when occasional overeating is tipping over into something serious?
How much OMEGA-3 in our fish?
These essential fats help keep the heart, brain and eyes healthy. We compare amounts in some fish and shellfish favourites to help you get enough
ARE WE MILKING IT?
Laura Day investigates the growing trend to avoid dairy, plus the nutrition pros and cons of milk alternatives
LET’S HIIT THOSE ARMS
Struggling with the batwings? Body Coach Joe Wicks has fused two exercise forms to target wobbly biceps and triceps – and burn off extra fat. Here, he explains how it works and gives you a routine to do at home
WHY WE NEED…
Continuing our analysis of the B group of vitamins, this
RECIPES
WHAT TO COOK THIS MONTH
Our recipe consultant Phil Mundy uses everyday ingredients to create easy, tasty recipes. Each dish is analysed by nutrition consultant Juliette Kellow
HFG’S WEEKLY DIET PLANNER
OUR MENU PLAN is designed to help you lose around
Creamy mustard and lemon chicken
Don’t wait for company to treat yourself to something a little fancy – this impressive-looking dish is simple to make and ready in a flash
POWER UP YOUR SALAD
Not ready to hunker down for autumn with heavy evening meals? These pretty, high-protein plates are the perfect bridge between the seasons
Easy Thai supper
Our low-cal curry adds fragrance and flavour to any night of the week
READY-COOKED LENTILS
Save time and add substance with this good-to-go ingredient
MOUSSAKA
This slimmed-down recipe serves up a fraction of the fat and calories, but all of the big Greek flavours
VEGGIE SPECIALS
Our balanced, satisfying recipes make it easy to go meat free once, twice or every day of the week
HEALTHIER SUNDAY LUNCH
The GBBO judge isn’t all about cakes and pastry – she also likes to cook healthier dishes. Try her easy, tasty alternative to a traditional roast and trimmings
SWEET DECEITS
Tasting far more indulgent than they really are, our creamy desserts are a low-calorie dream for waist watchers
SHOPPING
SEASONAL ways to FIVE-A-DAY
Celebrate the last of summer’s bounty and welcome early-autumn fruits with ripe-andready PEARS, BLACKBERRIES and CORN
THIS MONTH WE L♥VE
We’ve scoured the shelves for great-tasting, nutritious products and selected our favourites to make your weekly shop easier
Your guide to HEALTHY EATING at WORK
IT’S EASY TO MAKE poor lunch choices when we’re busy, stressed and hungry. But stock up wisely and plan ahead and you’ll have nutritious DIY options. Turn the page for my simple solutions
HEMP
As heart-friendly seeds and oil or dairy-free ‘milk’, this age-old crop has shaken off its hippy reputation to enter the mainstream
CHINESE TAKEAWAY
Having a night off from cooking? Before you ring through your order, check our healthier meal choices to cut calories and fat
DON’T MISS
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
5 TOP FACTS to TAKE AWAY
Our favourite healthy snippets and tips from the experts in this month’s issue
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