GUESS WHO’S

Hello

From the editor

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 feed back on hospital eating and inclusive fitness, and have some feature requests

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

5 reasons to eat in COLOUR

We all know we should be eating the rainbow for maximum nutrients, but how do this season’s colourful fruit and veg benefit our health?

CHOCOLATE by NUMBERS

Mood enhancer, cholesterol lowerer and waistline whittler – the list of chocolate’s apparent health benefits is beguiling. But do they stack up, and which type is best?

Diet SOS

Registered dietitian Lucy Jones is here to fix your diet dilemmas. This month Florence, who’s in her 80s, needs help making meals for one more nutritious

YOUR STRESS-LESS GUIDE

It isn’t unusual (especially at this time of year) to feel overwhelmed by everyday pressures. We’ve looked at the science of stress to offer the best strategies to help protect your mental and physical health

PRACTICAL STEPS FOR de-stressing

WHATEVER YOUR PERSONAL DEFINITION OF STRESS, the charity

YOUR DIET & FOOD stress-busters

WHEN LIFE’S HECTIC, it can be hard to take time to

Keep antibiotics working!

Those pills may feel like a shortcut to recovery, but we need to save antibiotics for occasions when we really need them. Otherwise, the future for our health looks bleak…

Your best defence policy

With the predicted increase in cold and flu bugs this winter, we asked the experts for evidence-based advice on reducing the impact

Christmas Day winners

For those going trad, we have a foolproof healthier turkey roast. For a veggie alternative, try recipe consultant Phil Mundy’s luxe nut roast

REVEAL YOUR SHOWY SIDE

Looking beyond boiled sprouts this year? Our veg sides will take your big celebration lunch up a notch

BERRY TRIFLE

Christmas without trifle? Not on our watch! We show you how to switch from red traffic light symbols to green

MAKE SPICED FRUIT the star

Who says special-occasion desserts are always high in sugar and/or fat? These lighter, pear-based puds look and taste indulgent enough for your festive table

Bake the SEASON’S FLAVOURS

This trio of special breads are easy to make and look great on the buffet table. Did we mention they taste a lot like Christmas?

HOLIDAY TREATS to share

These sweet delights are lovely with after-dinner coffee or boxed as gifts. Trust us, that tub of chocolates will seem very ordinary once you’ve sampled our homemade selection

PARTY like there’s a tomorrow

Whether you’re the designated driver, watching your booze intake or just want to keep a clear head, the Christmas flavours of these mocktails will get the festivities started

EAT SMART THIS CHRISTMAS

We’ve done the nutrition maths to help you enjoy the celebrations the healthier way

Healthy TONIGHT!

What do we all want when we kick off our shoes at the end of the day? A nutritious meal that won’t take all evening to prep, that’s what. Relax with these good-for-you suppers…

SLOW FOOD for busy people

The plug-in pot is a godsend after work or a mad dash round the shops in busy December… You’ll love these big flavours – and we’ve included pud recipes for a sweet treat, too

YOUR DIET PLAN YOUR WAY

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

NOW KEEP GOING…

2 Weetabix with 40g chopped dried apricots and 150ml

Pick and mix your meals

Sandwich made with 2 slices wholemeal bread spread

Putting on the GLITZ

Does your winter skin need some help to get party ready? Here’s how to give your complexion the TLC it needs to sparkle

Addictive personality

When a tendency to overindulge becomes an addiction, there can be many factors at play. One thing we can’t blame (however tempting) is our personality, says behavioural addiction expert Dr Mark Griffiths

This year… give a little wellbeing

Treat family and friends to thoughtful presents for a healthy 2018, or use our ideas to drop a few hints for yourself

New product HOT LIST

Healthy Food Guide’s discerning shopper Laura Day finds convenient oats, Christmas treats for different diets, lunch heroes and dairy-free delights

SUBSCRIBE TODAY

The perfect Christmas gift for only £27.70

THE BEST STARTS to 2018

Big flavours, satisfying portions – all with fewer

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

TURN THE TREE LIGHTS ON

Christmas offers most of us the luxury of time off. So instead of wasting it staring at your phone or laptop, why not do a digital detox and join in the fun? asks Tanya Goodin

YES, YOU CAN!

Take inspiration from four incredible readers who have overcome health barriers to exercise – and discovered the benefits

BACK PAIN

PAUL MARTINGELL, 62, is a cameraman and director for BBC Westminster. Crippling back pain stopped him cycling and running – and almost ended his career. Now, since discovering yoga and Pilates, he’s back on his bike.

DEPRESSION

SIMON ANDREWS, 43, works as an IT consultant. Exercise played a crucial role in his recovery from clinical depression

TYPE 1 DIABETES

FIONA PUGH, 44, works for a housing association and lives in Surrey. A keen runner, she has type 1 diabetes and is a parkrun Champion for Diabetes

ASTHMA

BECKY SAUNDERS, 34, works in local government and lives in Croydon. She requires daily medication for asthma, but is still a passionate gym goer who writes her own health and fitness blog