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Healthy Food Guide
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October 2016
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HFG’S WEEKLY DIET PLANNER
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36 MIN LEESTIJD
HFG’S WEEKLY DIET PLANNER
Juliette Kellow
HFG NUTRITION CONSULTANT
The key to healthy eating is to enjoy it!
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Dit artikel komt uit...
Healthy Food Guide
October 2016
IN DE WINKEL BEKIJKEN
Andere artikelen in dit nummer
TALKING POINTS
WELCOME
WITH THANKS TO GEMMA DOYLE, SARA NORMAN. COVER PHOTO OF
Get healthy the hfg 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
WHY WE NEED... VITAMIN C
This water-soluble vitamin has many functions in the body. It
HOW I STAY HEALTHY
A former British modern pentathlete, Greg now coaches celebs for tough sporting challenges. He explains why setting a goal is so important for weight loss
HEALTH & NUTRITION
HEALTH NOTES
The EXTRA CALORIES we may be consuming, compared with official
10 ways to CUT your CANCER RISK
We’re continually learning about the lifestyle factors that may reduce our risk of cancer. Here are simple changes you can make from today
The science of HANGRY
Being angry when you’re hungry isn’t a character flaw – it’s a scientific phenomenon, explains weight loss scientist Amanda Salis
WEIGHT-LOSS STAR
Carol’s yo-yo dieting is a familiar problem. To get out of the habit, she had to think about what, as well as how much, she was eating
IT’S SO GOOD TO STRETCH
Most of us like a quick stretch first thing in the morning. But as a regular activity, it can lengthen muscles and improve posture. Laura Day discovers a new flexible friend
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
GLUTEN-FREE BREAKFASTS TO FUEL YOUR DAY
Turn breakfast into a treat with these alternatives to toast and cereal – whether you need to avoid gluten or just fancy shaking up your morning routine
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
EASY DINNERS (with lunch included)
So busy making dinner that you’ve no time to prepare tomorrow’s lunch? These two-for-one offers are too good to pass by
6pm PANIC
An Italian-style supper that’s on the table in under 30 min? Mamma would be proud
GLOBE ARTICHOKES
If fresh are too faffy, don’t miss out on these flavoursome veg – buy them in a jar, frozen or canned instead
Dukkah chicken and vegetable bake
High in protein and low in saturates, this delicately spiced dinner also takes care of four of your five-a-day
LIGHTER INDIAN SUPPER
The TV chef and cookbook author proves it’s easy to make curry night lower in calories but just as delicious
CHOCOLATE MUFFINS
They’re rich, dark and decadent – but contain half the calories and fat of a traditional recipe. Teatime just got a lot more interesting…
PORTABLE PUDS
Offered to bring dessert? Don’t worry about transportation – these dinner party jars will stay in one piece (they’re perfectly portioned, too!)
SHOPPING
SEASONAL ways to FIVE-A-DAY
The autumn harvest is as plentiful as it is varied. Celebrate the season with SQUASH, KOHLRABI and WILD MUSHROOMS
THIS MONTH WE LOVE
We’ve scoured the shelves for great-tasting, nutritious products and selected our favourites to make your weekly shop easier
Your guide to HEALTHY GLUTEN-FREE BAKING
EVEN FINALISTS ON The Great British Bake Off find gluten-free baking a challenge. One route to success is piling in the sugar and fat, but I’m going to show you how to get good results without resorting to unhealthy strategies
How much FIBRE in ready to heat rice?
You can now prepare rice in double-quick time, but not all pouches are equal on the fibre front
SEAWEED
It may seem like a challenging ingredient to cook with, but it’s worth a go as most varieties are packed with nutrients
IT’S ALWAYS TEA TIME!
Refreshing, soothing, calming, energising… Herbal teas are so much more than a fragrant alternative to your regular builder’s brew. Here’s how to tap into the benefits
THIS vs THAT
They both contribute to our five-a-day, but is one nutritionally better for us than the other? We put broccoli and tenderstem head to head
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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