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What’s your carb of choice? Mine’s small skin-on potatoes

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 belly bloat and gut health hit the spot, and scooters solve a problem

Health bulletin

The latest need-to-know from the world of diet and fitness

Heartfelt benefits of coffee

DRINKING COFFEE has been associated with lowering your

A sweeter outcome for children

SWEET TREATS are all around, so you’d think they’d

IMMUNITY BOOSTERS

FEEL A LITTLE UNDER PAR? Scientists have pinpointed

DOWNSIZE ME

An indication that switching to smaller portions may

HOW TO LOVE CARBS (& still lose weight)

Yes, the wrong sort in gigantic portions can wreck our waistlines and our health. But putting healthy carbs back on the menu can help you feel energised and shift pounds. Our experts explain how

A NUTRITIONAL

Whichever variety you choose, the intense colours and bold flavours of tropical fruits come with top nutrients to match, says nutrition editor Amanda Ursell

Fish

Mackerel, sardines and salmon often top the superfoods list, so why is oily fish such a good catch? Dietitian Juliette Kellow looks at its nutritional value and head-to-toe benefits for your body

HEART DISEASE The ‘female’ signs you could be missing

Heart disease affects the same number of women as men, but female chest pains are often misdiagnosed or passed off as panic attacks. Jo Waters reports on the hidden abnormality, often not picked up by routine tests, that is putting women’s lives at risk

Travelling with medication?

Dawn talks you through what you need to check, plan and carry for a worry-free holiday

HEALTHCARE at your fingertips

There’s an app for everything, even a consultation with a doctor or dietitian. But can you trust a diagnosis over your smartphone? Niamh Leonard-Bedwell investigates

Why we all need to build up muscle

If you’re over 30, there’s a high chance you’re already affected by muscle loss, also known as sarcopenia, or that you will be soon. Dr Juliet McGrattan explains how to rebuild your strength as you age, and reduce your vulnerability to associated health risks

WIN a month of Mindful Chef healthy food boxes

Take a short cut to a healthy diet with a fuss-free recipe box delivered to your door each week by Mindful Chef

healthfood GUIDE

Plus Best of Health Awards orchard fruits meditative

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

Take the kids on a local field trip

Impossible to drag the kids away from social media? Author Adele Nozedar has an idea for getting them hooked on a healthy pursuit instead

What to cook in AUGUST

‘Get together with family and friends for relaxed meals

Healthy TONIGHT!

We’ve got a great choice of midweek meals – from the juiciest of pasta sauces to the simplest of salads – for days when you want zero fuss

THIS VS THAT

Which should we be adding to our salads and sandwiches if we’re trying to make them healthier – real mayo or salad cream? Dietitian Jennifer Low takes a close look

SUMMER

Our colourful platter of appetisers is inspired by healthy Mediterranean ingredients. Easy to make and low in calories, it’s vegetarian, gluten free and a great alternative to high-fat dips

Hazy, lazy GARDEN DAYS

If you’re one of the Brits who sizzle through, on average, nine barbecues a summer or eat outside at the first glimpse of a patch of blue, you’ll love our new al fresco ideas

6pm panic

This is a really tasty way to use up leftover roasted veg – or just pick up a pack of mixed roasted veg on your way home

Dinner for one

Ginger, mushrooms and garlic meet umami noodles and creamy egg in this quick one-pan supper

TOGETHER, WE ARE BEAUTIFUL

Chilli adds spicy depth and lime refreshes your palate. Put them together to enjoy the flavour pairing of the summer

PERFECT PICNICS all wrapped up

We’ve packed a variety of wraps with a mixture of colours, textures and flavours to make your picnic or lunchbox a little bit more special

NEAPOLITAN ICE CREAM

Fancy a slice of this creamy, fruity, classic cooler? Switch to our fro-yo version for all the flavour with only around one-third of the calories and an unbelievable 10% of the fat and saturates

Travels with your taste buds

Exotic fruits have so much to offer from a nutritional point of view – see p32 – and they’re easy to turn into a refreshing summer pud. Try our quick concoctions

YOUR DIET PLAN

The delicious, nutritious and versatile way to lose weight

YOUR WAY

and keep it off for good

NOW KEEP GOING…

WALNUT AND BANANA SMOOTHIE 305kcal Blend 1 banana with

Pick and mix your meals

Blend 1 egg with 2tbsp skimmed milk, 80g baby spinach

PICK ONE Dinner

Simmer 50g puy lentils for 20 min. Drain, then mix

PICK TWO Snacks

• 150g pot Bio-tiful Dairy Kefir Quark Original with

Weight-loss star

When he signed up for a charity bike ride, Robert had no idea where it would take him. Seven stone lighter and still pedalling, he’s about to represent the UK in a prestigious race

NEW INTERIORS TREND: make it plant-based

Leafy houseplants are making a comeback in summer 2018’s most stylish homes. As well as being an easy way to update your style, they could help improve your health and wellbeing. In her new book, Victoria Harrison digs a little deeper into the research

PICK A PLANT… ANY PLANT

So how should you choose which plants to have in your home? I asked Kozaburo if there are certain plants that we should all have in our living rooms, or particular plants for the kitchen, for example, but his advice was surprisingly simple. ‘I think it’s more important to choose plants that match the indoor environment,’ he said. ‘For example, they should match the brightness or temperature of the room they are intended to be placed in. This is highly important for the owner of the plant in order for them to derive maximum satisfaction as the plant grows

Groomed & ready to GLOW

Arrive at your destination looking and feeling your best for a beautifully low-maintenance holiday. Leah Hardy shares head-to-toe secrets for before, during and after your summer trip

HOW TO KEEP MOVING WHEN the heat is on

Feeling too hot, sweaty and itchy to keep fit this summer? Hannah Ebelthite has cooling, soothing solutions to help you stay active

New product HOTLIST

HFG editorial assistant Niamh Leonard-Bedwell shares a top pizza find, high-summer thirst quenchers, filling energy bars and breakfasts, and treats for little ones