HOW MUCH SALT IN THAT PASTA SAUCE?

WELCOME

ONE OF OUR FAVOURITE TIMES of the month is when recipe

Get healthy the hfg way

Eating and living well for long term 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…

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HOW I STAY HEALTHY

The American-Norwegian chef has a thoroughly Scandinavian (and infectious) outlook on wellbeing

Health notes

Diet and fitness facts for your wellbeing

EAT MORE & LOSE WEIGHT

When it comes to dieting, most of us think it’s a case of eating less. But, believe it or not, by making the right sort of changes to your diet, you could get a lot more on your plate and still consume far fewer calories, says dietitian Juliette Kellow

FOR BREAKFAST eat this…

Large full-fat latte + 2 plain croissants with 1tbsp

Or all of this

30g no added sugar muesli with 125ml skimmed milk,

FOR LUNCH eat this…

Individual chicken pie + Large (50g) packet of crisps

or all of this

Salad made from 1 grilled skinless chicken breast,

FOR DINNER eat this…

Breaded chicken breast + Large portion of chips + A

Or all of this

1 baked salmon fillet + 180g cooked brown rice + 120g

LOVE YOUR HEART

Whether you’re a heart patient, you want to help someone with heart disease, or you’re simply interested in reducing your risk, here’s what you need to know…

Healthy tips to pinch from the VEGAN DIET (avoiding the pitfalls)

It used to be niche, but as this plant-based diet goes mains tream, we pinpoint the health benefits – and potential nutrition pitfalls. Our guide shows you how to dip in, or go the whole way, including easy vegan recipes from the chefs at healthy fast-food chain Leon

Should we POWER UP with powders?

They promise mega nutrients, with a price tag to match, so are protein and ‘superfood’ powders worth buying? Dietitian Jennifer Low looks at the facts

DIET TIPS to ease the PAIN of CROHN’S

LIVING WITH MEDICAL CONDITIONS such as coeliac disease

THE G PLAN DIET

Reboot your good gut bacteria and you could benefit from improved immunity and a slimmer waistline. Amanda Ursell looks into the diet promising weight loss with extras…

WEIGHT-LOSS STAR

A more sedentary lifestyle made Brenda’s weight struggle harder, until she found a new one-to-one app that helped her take control of her health

LEARN the ROPES

It’s a full-body workout that builds mental and physical strength – and puts a smile on your face. Hannah Ebelthite looks at the benefits of climbing

THIS MONTH WE LOVE

We’ve scoured the shelves for great tasting, nutritious products and selected our favourites to make your weekly shop easier

VALENTINE’S MEAL

Medium sirloin steak cooked in oil, with fried fine-cut

SPIRALIZERS ON TEST

If you haven’t had a go at turning veg and fruit into oodles of spaghetti-like ribbons (aka spiralizing), our guide is for you – as well as any courgetti pros looking to upgrade

FEBRUARY WHAT TO COOK THIS MONTH

Our recipe consultant Phil Mundy uses everyday ingredients to create easy, tasty recipes. Each dish is analysed by HFG nutrition editor Amanda Ursell

LOSE WEIGHT the HEALTHY WAY

OUR MENU PLAN is designed to help you lose around 1lb a week (and more if you have a lot to lose). It includes at least five portions of fruit and veg a day, and two portions of fish each week, one of them oil rich. We also make sure you get enough vital nutrients, such as calcium. And, as we use many of the delicious recipes in this issue, there’s no deprivation involved. Over the page, you’ll find suggestions for the weekend and the following weeks…

FAMILY MEALS sorted!

Each month, we bring you a batch of healthy, quick and easy midweek suppers, with meat, chicken, fish and veggie options to please everyone

THE GREEN DREAM TEAM

Give new life (and interest) to green veg with these tasty recipes and silence those ‘no more sprouts’ groans

FREEZER FILLER PIZZAS

Get ahead for DIY pizza night and whip up a batch of our freezer-friendly dough and sauce, ready to top off with pick-and-mix healthy toppings

GO-TO MEXICAN SUPPER

This warming vegetarian soup includes a healthy serving of beans to keep you feeling fuller for longer. Try a different topping each time!

LOVE YOUR LUNCHBOX

Packed lunches looking a little lacklustre? Break the ham sarnie routine with our tempting trio of ideas to prep the night before. Make enough to share, or single serves to last a few days

SWEET NOTHINGS

Nothing says ‘I love you’ like a traditional pud without the unhealthy fat, right? We’re spoiling you with a choice of two…

RAW CACAO

Chocolate in its purest form, raw cacao may be just the thing to satisfy those cravings

In the kitchen with TOM DALEY

He’s the buff Olympic diver that won the nation’s heart long ago, and now he’s catering for our sweet tooth with these lighter teatime treats. Lucky us…

IN MARCH’S healthy food GUIDE

Shape up for SPRING

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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

5 TOP FACTS to TAKE AWAY

Our favourite healthy snippets and tips from the experts in this month’s issue