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Healthy Food Guide
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February 2017
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In the kitchen with TOM DALEY
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13 MIN LEESTIJD
In the kitchen with TOM DALEY
TOM DALEY
A slightly healthier chocolate brownie
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Healthy Food Guide
February 2017
IN DE WINKEL BEKIJKEN
Andere artikelen in dit nummer
TALKING POINTS
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…
Let’s talk…
hfg STAR LETTER
HOW I STAY HEALTHY
The American-Norwegian chef has a thoroughly Scandinavian (and infectious) outlook on wellbeing
HEALTH & NUTRITION
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
SHOPPING
THIS MONTH WE LOVE
We’ve scoured the shelves for great tasting, nutritious products and selected our favourites to make your weekly shop easier
HOW MUCH SALT IN THAT PASTA SAUCE?
It’s a store cupboard staple that’s settled many a midweek what-to-cook dilemma, but stock up wisely – not all sauces are equal
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
RECIPES
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
DON’T MISS
IN MARCH’S healthy food GUIDE
Shape up for SPRING
Subscribe to healthy food GUIDE for just £27.70for 12 issues
Subscribe to healthy food GUIDE for just £27.70for
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
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