SEASONAL SOUPER TROUPERS

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Like so many people, I often struggle with sleep. 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…

This month you’ve put diets, ditching plastic, and healthy awards at the top of the agenda

HEALTHY STARTS

The latest news, trends, research updates and best buys

FREEZERFRIENDLY

Make room, peas, says Trinity Hislop, freezer space

DON’T LET LIFE’S STRESSES WEIGH YOU DOWN

A change of job, new living arrangements, having a baby, retiring… Any upheaval can knock your healthy diet off balance. Dietitian Juliette Kellow helps you and your family navigate stress without putting on weight

YOUR DIET PLAN YOUR WAY

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

NOW KEEP GOING…

PICK ONE

Pick and mix your meals

PICK ONE

Testing times for spotting ovarian cancer

Unlike breast or cervical cancer, women aren’t routinely called for ovarian cancer screening. This means you need to be doubly aware of symptoms, says Dawn Harper

The ticking health time bomb

As our waistlines continue to expand, we increase our chances of non-alcoholic fatty liver disease, which is caused by belly fat. Jo Waters investigates the potentially serious consequences

There’s a VEGAN in the house

Whether you’ve got a converted family member or a vegan friend coming for supper, nutrition editor Amanda Ursell’s round-up of good-for-you plant-based proteins will inspire confidence about meat-free cooking

How to put meat-free on the main menu

Vegan cooking doesn’t need to be too ‘alternative’.

NOVEMBER DIY vegetable crisps

HOME-GROWN ADVICE FROM JENNIFER IRVINE

SMART JACKETS

Baked potatoes need only tempting topping to become

Healthy TONIGHT!

This month we’ve got a mix of dairy-free and gluten-free dishes to cater for all the family

Dinner for one

This solo recipe is easy to double when you’re entertaining or want to pop an extra portion in the freezer

6pm panic

Our quick spicy supper satisfies that urge for a takeway at the end of a long day

From FREEZER to table

If you don’t have time for slow food every night, make enough for two or three meals and next time round you’ll have a home-cooked ready meal

LOW-MAINTENANCE RISOTTO

If you don’t fancy standing at the hob stirring, try our three creamy baked versions. We’ve included the base recipe so you can add your own flavour variations

Stir up a SPEEDY SUPPER

These are a couple of our favourite stir-fry flavour combinations, but you can mix and match the veg and protein to suit what’s in the fridge

Take a can of KIDNEY BEANS

There’s so much more to these stalwarts than being a core ingredient in chilli. Make more of them with our tasty trio of recipes

BYO breakfast spread

Our simple nut and seed butters have no unnecessary extras, so you know they’re both delicious and nutritious

CHOCOLATE CAKE

Gooey chocolate cake is never going to be a healthy staple – but our glutenfree recipe is a treat that won’t take you into the calorie and sugar danger zone

I CAN SEE CLEARLY NOW

Too little sleep, long hours in front of a screen, allergies and infections – no wonder complaints such as puffy eyes, dark circles and red eyes are so common. Leah Hardy asks an ophthalmologist how to turn off the irritation

PICK YOURSELF UP AND START ALL OVER AGAIN…

Stressed, depressed or off balance? Research shows that exercise can improve mood and self-esteem. Hannah Ebelthite talks to three readers about their confidencebuilding moves – and learns how some quite different activities could work wonders for you

IN DECEMBER’S healthy food guide

I’M DREAMING OF A clam christmas

HALF-PRICE SUBSCRIPTION OFFER!

DEAR READER, This month, you can subscribe and get

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

Happiness is… being grateful every day!

In testing times it’s easy for our mindset to default to negative. Psychologist Deborah Smith helps us look on the bright side by practising reflective exercises

How to overcome your SLEEP struggles

Does getting a good night’s rest and waking refreshed

Rest well, LIVE BETTER

Is poor sleep blighting your life? The first thing you need to do is assess whether you’re actually falling short, says expert Dr Neil Stanley

Exactly how much do we REALLY NEED?

Is there a magic number? Or does the amount of shuteye required vary from person to person? Here’s how to calculate your night-time needs

Tackling problems that DISRUPT YOUR SLEEP

From the menopause to chronic pain, there are many physical causes of restlessness. Here’s how to cope with common complaints

Reducing the IMPACT OF STRESS

To give sleep a chance, you need two things: a relaxed body and a quiet mind. Here’s how to let your brain slip into the land of nod

The food and fitness SOLUTIONS

Here’s how to eat and exercise your way to a better night’s sleep

How the environment AFFECTS YOUR SLEEP

From our use of tech to dealing with outside noise, here’s how to minimise the disrupters

HELP! I’m awake all night

A certain number of us suffer from insomnia rather than poor sleep. What’s the difference and how is it treated?

The HFG complete sleep TOOLKIT

Shop ’til you drop off. Here’s our pick of products designed to help you zzzzz…

5 TAKEAWAY tips

Sleep better tonight with these essential starting points for a peaceful snooze