Healthy Food Guide UK - March 2016

+ THE MAGAZINE THAT DIETITIANS RECOMMEND +
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Top nutrients that
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ideas for EGGS

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WELCOME
hfg
EVER QUENCH YOUR THIRST with
coconut water and pour coconut milk on
to your bran flakes? That’s all well and
good, BUT THINK AGAIN if you’ve succumbed
to the latest trend – coconut oil. For many,
it’s the ‘better than butter’ fat of choice. It’s sold as a
WHITE SOLID FAT (THINK LARD) in tubs and can be melted for
frying and used in baking.
While some people have been stocking up, the experts
over at the British Nutrition Foundation have been busy
collating the latest research. Sadly, they’ve found that
coconut oil, which has FAR MORE SATURATED FAT THAN BUTTER,
is no health hero. It won’t help you lose weight, improve
your memory or lower your cholesterol (see p82).
Thankfully, it may have benefits for your skin, so no need
to ditch the tub altogether!
The ROLE OF FAT REMAINS A TRICKY ISSUE, however, with the PS Why not
pros and cons of following a low-fat diet splitting nutrition get Healthy
Food Guide
experts. We asked two registered dietitians to give their
at our special
opposing views (p88). At HFG we follow the existing subscription
government advice of sticking to lower-fat ingredients, rate? You’ll
get 28% of
although this ADVICE MAY BE CHANGING SOON – we’ll bring
the cover
you news of the revised Eatwell Plate as soon as it’s price! Turn to
WITH THANKS TO: GEMMA DOYLE, ISABELLA BRADFORD. PHOTO: CATH HARRIES
out (you can also get between-issue health updates at p90 for details
healthyfood.co.uk).
Meanwhile, you can TUCK INTO
OUR ‘INDULGENT’ EASTER RECIPES
without worrying about
high fat or high calories.
Plus there are all our
weekday favourites made
healthy. Email us photos of
recipes you make – we love
seeing the results.
MELANIE LEYSHON, EDITOR
WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 3

CO N T E N T S
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IN THIS MONTH’S MARCH
p50
p30
p22
p67
p16
p56
p88
p78
p60
p70 p46 p66 p80
TALKING POINTS 82 Coconut oil under the 56 Cover recipe Four ways to a
3 Editor’s letter nutrition spotlight low-cal supper
6 Meet our experts 86 Spring-clean workout Easy 58 Extreme makeover
8 Let’s talk… ways to earn your Easter egg! Chicken korma
88 Debate Have low-fat diets had 60 Love your leftovers Make the
their day? Easter roast go further
HEALTH & NUTRITION 94 Why we need vitamin B1 65 Dinner for one
10 Health notes 66 Lasagne taken to the next
16 How to get the fullness level Upgrade a family favourite
factor and stop snacking! RECIPES 70 Put it on the menu Eggs
22 The menopause-friendly diet 38 March recipe index 72 Fast-track your fruit and veg
30 How that gut feeling really 40 Your monthly diet planner Smoothies with a kick
affects you Digestion and stress 44 Weeknight dinners 76 #Healthygifts Easy Mother’s
35 Diet watch Could the Fasting 50 When veggie packs a Day and Easter recipes from
Mimicking Diet work? protein punch health food bloggers
4 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

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ISSUE
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78 Naturally sweet 92 Coming up in next month’s Limited and its content includes copyright material
which is owned or controlled by, and is reproduced
Lower-sugar treats issue, on sale 1 April under licence from, Healthy Food Guide International
Limited. The title Healthy Food Guide and the Healthy
96 References
SHOPPING 97 Nutrition lowdown
Food Guide logo are trade marks owned by, and used
under licence from, Healthy Food Guide International
Limited. The views and opinions expressed in this
12 Seasonal ways to five-a-day 98 5 top facts to take away Our publication are not necessarily those of Healthy Food
Guide International Limited, its subsidiaries, affiliates
14 This month we love… favourite snippets from the issue or contributors. For licensing enquiries contact
Wendy Miller, International Licensing Director,
36 How much saturated fat in wendy.miller@hlmedia.com.au.
that spread?
79 What’s the deal with vanilla? ISSN 2045-8223. Printed in the UK by Southernprint Ltd.
85 Smart swaps Easter brunch READ MORE ONLINE Colour origination by Rhapsody. Copyright Eye to Eye
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E X PE R T S
WorldMags.net O We can help you break out of yo-yo

dieting, as our recipes come in satisfying portion sizes.
We use everyday ingredients to make your favourite
dishes healthier and no foods are off the menu. We’d
hf g
never recommend cutting out key food groups, unless
you have an intolerance or allergy.
O All our recipes are analysed by our qualified

dietitians and nutritionists, below, and tried and tested
Eating and living well for long- by our recipe consultant Phil Mundy. They are created
term good health – that’s the HFG to guidelines set out by the NHS Eat Well Plate for key
mission. We don’t believe in food groups, to ensure they’re well balanced.
short-term fad diets, but making O We look at the science behind the
small changes for big gains. Read headlines to clear up and demystify mixed messages
how our experts can help you... about current health issues. Our experts always look at
the body of evidence, never just one isolated study.
O Look for the symbols

on our recipes. They will enable you
LOW
CAL
LOW
FAT
LOW
SATS
LOW
SALT
HIGH
FIBRE
HIGH HIGH
PROTEIN CALCIUM
HIGH
IRON
1
5-A-DAY
to pinpoint recipes for your needs.

vegetarian gluten free dairy free
See p39 for more information.
Meet our experts: qualified dietitians, nutritionists and medical professionals
JULIETTE KELLOW DR DAWN HARPER JENNIFER LOW is a AMANDA URSELL has a

is Healthy Food Guide’s works as a GP and runs dietitian who works as a degree in nutrition and
nutrition consultant. She’s regular clinics on consultant for the NHS a post-graduate diploma
a registered dietitian who women’s health and and the private sector. in dietetics. She is an
has worked in the NHS, weight management. She She specialises in eating award-winning writer and
the food industry and appears on Channel 4’s disorders, IBS and a visiting fellow at Oxford
within the media. Embarrassing Bodies. bariatric surgery. Brookes University.
SPECIAL THANKS TO OUR CONTRIBUTING EXPERT PANEL: Tracy Kelly, registered dietitian and clinical adviser
at Diabetes UK O Professor David Haslam, GP, hospital physician in obesity management and chair of the
National Obesity Forum O Helen Bond, registered dietitian and spokesperson for the British Dietetic Association
O Norma McGough, registered dietitian at Coeliac UK O Victoria Taylor, senior dietitian at the British Heart Foundation

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So what’s on your mind? Let us know – via email, facebook and twitter
hfg LOW-SUGAR KITCHEN
STAR YOUR VIEWS The guide to sugars that came free
with HFG (Feb issue) was particularly
LETTER WHEN DIET DOES THE TRICK
Having found it impossible to lose
timely, given the debate on sugar tax.
It’s one thing for sugar to occur
weight despite being careful with my naturally, as in milk; but it’s another for
diet and exercising, I was diagnosed with a it to be added to so many products by
borderline underactive thyroid, and told I’d be the food industry. My wife and I have
retested six months later. I really wanted to avoid found the best way to beat sugar is
medication, so I read with interest some diet advice some DIY: bake and cook our own.
for this condition in an old HFG (August 2014). We bake our own bread, cakes and
I followed your diet recommendations, avoiding biscuits (all low in sugar) and never eat
cruciferous vegetables, eating less meat, upping iodine, selenium, iron processed food. As a result, we’re
and fibre, and continued with a sensible diet. Six months later I had a both healthier for it. Keith Collins
blood test, which showed an improvement, so I persevered. I’ve just had
another blood test and when I rang up for the results, the receptionist FREE-FROM MADE EASY
said, ‘Well, whatever you’ve been doing, it’s worked – your results are As someone who got away with eating
normal and no further tests are required.’ I’d just like to say a big thank pretty much anything I wanted, it
you for the excellent advice! Marian Faragher came as a shock when I reached my
Editor Melanie says: Fantastic news, Marian. It’s always good to mid-40s and developed intolerances
see how our nutrition advice can help improve lives. to gluten and dairy products. An initial
look through the bewildering amount
of dietary advice left me feeling
CONGRATULATIONS daunted. Thanks to HFG, I’ve managed
The writer of this month’s star letter will receive a set of GreenPan to adapt my diet with much less trouble
ceramic non-stick Venice cookware, worth £120 (24cm frying pan, than I thought possible. The cranberry
20cm saucepan with lid, plus milk pan). The pans can be used on a and quinoa bars (recipe at healthy
very high heat without damage to the non-stick food.co.uk) have become a firm
Thermolon coating – and they’re especially good favourite. Keep the gluten/dairy-free
for healthy cooks as you recipes coming! Mark via email
only need to use a very
Assistant editor Liz says: Mark,
small amount of oil. you’ve inspired us back – we’re
For more information, going to take it in turns to bring
go to greenpan.co.uk. in our favourite HFG bakes for a
supply of healthy ofice snacks…
Childhood obesity is a ‘national emergency’,

ON FACEBOOK says health secretary Jeremy Hunt. Do you
think a sugar tax is really the answer?
So much more needs what’s needed. I see so many kids in Bring back domestic
to be done than just pushchairs eating things like sausage science in schools and
implementing a sugar rolls. Maybe some nutrition advice in teach future mums about
tax! Sharon Arnott baby clinics? The government should nutrition and the benefits
also introduce laws about how much of home cooking. Put a stop
No, I don’t think it’s the sugar and fat can be put into processed to living on takeaways
answer. Education is foods. Beverley Hughes and ready meals. Vel Hier

N E WS A N D V I E WS
GO
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ON TWITTER You’re showing us your kitchen
fare and getting clever with sugar
TO EONLINE
NTE
R
CO MONT THIS
healt MPETITHIO’S
hyfo
o NS
d.co.
uk
LOW-CAL HERO @Stephanie_Ose SUPPER SORTED @MelanieVR GOT THE MESSAGE? PASS IT ON
First attempt at making Testing out Feb issue! Smoked @BarleycupUK Some
@healthyfoodmag recipe for salmon, leek & spinach pasta great advice here from
cashew and coconut balls. bake & chocolate mousse. Yum! @healthyfoodmag on how to
#healthy #goodfood I’ve lost 5.5lb :) #cutsugar from your diet
OUR NEWS We’re getting experimental with ingredients and toning up in

front of the camera. Read more at healthyfood.co.uk
PESTO CAKE We love it on REAL SKYR IS HERE Icelandic MORE MOTIVATIONAL MOVES
spaghetti, but we’ve discovered skyr is a high-protein, fat-free, We’ve been filming the latest
Sacla’ free-from pesto works in dairy wonder with probiotic Get Waisted moves with the
cake, too! HFG intern Issie cultures, made from skimmed team at F45 London Bridge. This
baked using this surprise milk – and we went to see it time, Rebecca demonstrates a
ingredient – find our lower- launch in the UK. This is the real one-arm row. Check the website
sugar recipe on the blog. deal, folks – find it at Waitrose. each week for new videos!
EMAIL US FOLLOW US TALK TO US ON facebook.com/ SHARE PICS ON INSTAGRAM

info@healthyfood.co.uk @healthyfoodmag healthyfoodguideuk @healthyfoodmag

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S C I E N C E U PDAT E
HEALTH NOTES
Diet and
d fitness facts for your wellbeing
YOU CAN’T JUST SWEAT IT OFF

Have you found going the extra mile at the gym doesn’t seem
to show on the scales? When scientists at The City University
of New York looked at the calorie expenditure of 332 adults
for a week, they found those who were highly active didn’t
burn any more calories than those who were just moderately
active. The scientists say this is because our bodies adapt
to higher levels of activity, so exercising more doesn’t mean
burning more calories. Having said that, exercise is still vital for
our health, with benefits including keeping our heart, lung,
bones and minds healthy (and it can also help maintain a healthy
weight). But researchers say this is a reminder that if we’re
looking to actively lose weight, we need to rethink our food
intake rather than just working out harder and for longer.
WEEKEND BINGE ALERT

WORDS: LAURA DAY, ISABELLA BRADFORD. PHOTOS: GETTY, ISTOCK
If you think hitting the chocolate and

crisps come Friday is fine because you
eat healthily on weekdays, take note: a
recent study reveals the importance of
cutting back on weekend binges, too.
Lab-based research has found that eating
junk foods for three days a week may be
as bad for our health as constantly eating
unhealthy foods because it disrupts good
gut bacteria. Studies need to be carried
out in humans to see if the result is the
same, but our advice meanwhile: enjoy
your weekend treats – but keep the M word
in mind. That’s ‘moderation’, not ‘more’…
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H E A LT H
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RUNNY EGGS PASS
THE SAFETY TEST
Dippy eggs and soldiers could be
PERSONAL
TRACKER
Anyone trying to ca
officially back on the menu for pregnant their diabetes should
women, young children and elderly it easier with a new, f
people following a long-term food healthcare app devel
safety study. Eggs with the Lion Quality using feedback from 2
stamp carry a very low salmonella risk, members of diabetes.c
so government food safety advisers are DiabetesPA allows you t
recommending the Food Standards a record of, and spot tre
Agency (FSA) rip up the page in the your blood glucose level
rule book that says these vulnerable medication, blood pressu
groups should avoid soft-boiled and HbA1c (which measures y
runny eggs. It’s great news as eggs blood sugar control over s
are high in protein, selenium, iodine, weeks or months). You can
vitamin D, phosphorus, vitamins B1, create health reports to share
B12 and D, and biotin, so now you can doctor. Download from the Ap
enjoy them any way you or from diabetespa.com.
want! Read more
on eggs on EAT TO SNOOZE
p70. Low-fibre, high-saturated fat and high-sugar diets aren’t just bad
for our waistlines, but also for our ability to get good quality shut-eye.
A study by the University of Columbia found that participants who had
‘unhealthy’ diets took longer to fall asleep, plus they didn’t get as
much deep sleep and woke up more often. This tallies with emerging
evidence of the role of sleep and the development of chronic
disorders such as high blood pressure and diabetes. While more
research is needed, the authors suggest findings could lead to
diet-based recommendations for
those with sleep problems.
Check back next month
for more on the
interesting sleep/diet/
health link.

S H O PPI N G
WorldMags.net
SEASONAL
ways to
FIVE-A-DAY IN MARCH
Spring may be a breath away, but while
waiting for the first batch of home-grown
crops, fill your fruit bowl with PINEAPPLES,
GRAPEFRUIT and BANANAS
PINEAPPLE ONE PORTION

OF YOUR
It’s editor Melanie’s favourite fruit, and FIVE-A-DAY
with good reason. The juicy flesh ½ grapefruit
is a true healthy eater’s friend, retaining
nutrients long after being chopped.
Nutritional reasons to buy

It’s a source of manganese and vitamin C. Even
after the skin is removed and the flesh cut into
chunks, it will keep for several days without the
GRAPEFRUIT
Sweet, juicy and with a distinctive tang,
nutrients being destroyed (one study showed
the largest member of the citrus clan is
only 10% of the vitamin C was lost after six days
good for more than the breakfast table.
in the fridge). Pineapple is a rich source of
bromelain, enzymes that aid digestion and Nutritional reasons to buy
improve inflammation when taken in supplement With one of the lowest calorie counts of all
form, although more research is needed to see fruits, grapefruit has been a popular ‘diet’ food
if eating fresh pineapple has the same effect. in the past, especially after a small 12-week
WORDS: REBECCA ALMOND, PHIL MUNDY, JULIETTE KELLOW. PHOTOS: GETTY, ISTOCK
Per 80g serving O 33kcal O 8.1g sugars O 1.3g fibre study showed dieters who ate half a grapefruit
or drank a glass of the juice three times a
In the kitchen day before meals lost around 3lb more than
CHARGRILL wedges until caramelised to those who didn’t consume either. In reality,
serve with low-fat ice cream. it’s unlikely that grapefruit has any magical
CRUSH chunks with Cajun spice for a zingy weight-loss powers, but its high water and
salsa for lamb or pork. fibre content may fill you up for few calories.
MIX chunks with tinned tuna, curry What’s more certain is that it’s a rich source
paste and yogurt for a sandwich filler. of immune-boosting vitamin C – just half a
ONE PORTION
OF YOUR grapefruit provides a third of your daily needs.
FIVE-A-DAY Per ½ (80g flesh) O 24kcal O 5.4g sugars O 1.4g fibre
1 large slice
In the kitchen
MIX segments with chilli and spring onions to
serve with grilled oil-rich fish.
DUST halves with cinnamon and add a little
agave nectar, then grill until glazed.
MIX segments with chopped mint, prawns and
a little fennel for a light salad.
WorldMags.net
WorldMags.net ONE PORTION
OF YOUR
FIVE-A-DAY
1 banana
BANANA
The perfect snacking fruit, one
banana may have the same number
of calories as a chocolate digestive,
but when you hear how much
goodness it packs in, you’ll gladly
swap the biscuit tin for the fruit bowl.
Nutritional reasons to buy
Bananas make such a good between-
meals filler as they’re fat-free and contain
fibre, which keeps us feeling satisfied
for longer. They also provide potassium,
which, combined with low salt intakes,
can help to prevent high blood
pressure. Their manganese content
makes them an energy booster, and
their vitamin B6 content is good for
our immune system.
Per banana O 80kcal O 18.1g sugars
O 14.g fibre
In the kitchen
SLICE and freeze, then whiz with vanilla
to make ice cream.
MASH and add to your favourite curry.
PAN fry slices with cardamom to serve
with Greek yogurt or low-fat custard.
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THIS
MONTH
WE
These tasty nut butters Why stand dithering at
turn toast into a treat the fish counter when
We’ve
’ scoured the (but not a breakfast you can have your
shelves for great- staple as they’re weekly quota delivered?
tasting, nutritious sweetened with coconut All sustainably sourced
products and selected and a little honey) at a reasonable price
our favourites to
Meridian Coconut Butters, from Fantastic Fish Box (selection
make your weekly £2.49/280g, Holland & Barrett, of three types of fish),
shop easier independent health food stores £14/enough for three meals for
Per 1tbsp/15g (Coconut & Peanut) two, abelandcole.co.uk
O 92kcal O7.5g fat O3.3g saturates Nutrition will vary depending on the
O1.2g sugars O0g salt varieties of fish delivered
Like the taste of semii- This free-from No spiraliser, no

skimmed d milk
ilk but
b t prefer
f sauce makes worries. Buy this ready
to lose the fat? This ticks risotto a realistic prepared spiralised
both boxes, with added midweek option – just courgette, squash or
protein, too (5g more per add rice and water sweet potato and your
200ml than skimmed) or stock ‘pasta’ is in the bag
COMPILED BY LAURA DAY
Arla Best Of Both Fat-Free Sacla’ Wild Mushroom Sauce, Marks & Spencer Spiralised
Milk, from £1/1l, widely available £2.49/190g, Tesco Veg, £1.50/250g
Per 200ml O82kcal O0.8g fat Per ½ jar O95kcal O6.6g fat Per ½ pack (Sweet Potato Tagliatelle)
O0.2g saturates O9.8g sugars O0.8g saturates O1.3g sugars O 96kcal O 0.6g fat O 0.4g saturates
O0.2g salt O1.4g salt O 12.1g sugars O 0.1g salt

S H O PPI N G
WorldMags.net
Not a bitter note to be Under the weather? For rice,

This combo of rice
detected here – by far an easy way to get more maize and buckwheat
the lightest green tea vitamins, minerals and flour spaghetti, penne
we’ve tasted. In Simply heart-healthy omega-3 or fusilli makes a
Pure, Velvet Jasmine or fats into your smoothie, transition to gluten-
Smooth Lemon look no further free pasta seamless
Twinings Steamed Nutriboosta Nutritious Booster Gallo Gluten-Free Pasta,
Green Tea, £2.69/20 teabags, Mix, from £7.99/5–28 servings, £1.99/250g, simply-free.co.uk,
Sainsbury’s megaliciousshakes.com Ocado, risogallo.co.uk
Per cup O 0kcal O0g fat Per 6.7g serving (Strawberry) Per 100g (uncooked weight) O 357kcal
O0g saturates O24kcal O0.2g fat O0.1g saturates O 1.3g fat O 0.4g saturates
O0g sugars O0g salt O3.2g sugars O0.1g salt O 0.4g sugars O 0g salt
Presenting
P ti th the Theere’s nothing we These treats look and
impatient cook’s way to don’t like about
’ lik b this taste naughty, but
get a great grain into sprayable rapeseed oil: there’s no added sugar
your diet: this instant as a short-cut to and a pack contains
quinoa can be on the calorie control, you one of your five-a-day.
table in five can’t beat it Sold? We were…
Clearspring Organic Instant Quinoa, Frylight Rapeseed, Béloved Date Fruit Hearts,
£4.69/180g, clearspring.co.uk £2.29/190ml, Asda 75p/35g, Asda
Per 100g (uncooked weight) Per spray O 1kcal O0.1g fat Per pack of 5 mini hearts (Zesty Orange)
O369kcal O5.8g fat O0.8g saturates O0.1g saturates O0g sugars O 105kcal O 0.2g fat O 0.1g saturates
O3.5g sugars O0.1g salt O0g salt O 21g sugars O 0g salt

WorldMags.net
HOW TO GET THE

FULLNESS
FACTOR
Why do some foods satisfy us while
others leave us picking? We look at the
diet tweaks that can help make it easier
to resist between-meal snacking
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H E A LT H
I WorldMags.net
T’S NOT EASY TO CONTROL our food intake if we’re
always hungry, especially when we’re faced with
snacking options everywhere, all the time. The key
to ignoring temptation is to eat food that leaves us
BULKY FIBRE
IN THE PAST, it was thought fibre
was predominantly indigestible
feeling satisfied, so we find it easier to avoid picking and useful only for keeping us
and therefore maintain a healthy weight. ‘regular’. But research now confirms
Eating to feel full is a well-researched topic, so we that as well as being important for
now have a good understanding of the foods and colorectal health, good intakes are
behaviours that work well to fill us up and why. Larger linked with a reduced risk of type 2
portion sizes, the constant availability of food and even diabetes and cardiovascular disease.
our environment can cause us to overeat, overriding It’s also well established that eating
that 15–20 minute delay for our stomach to tell our
brain we’re full. ‘It’s a massively complex process
^ One of the more fibre-rich foods bulks out our
diet, allowing us to eat a greater
best ways to get
involving everything from our eyes to our tummy,’ says the message to amount of food so that we feel full
HFG nutritionist Amanda Ursell. The trick is to alter our our brain that – without adding extra calories. But
diet and the way we interact with food to keep our we’re full is to that’s not the only way that fibre
tummy happy and our body healthy. eat lean protein affects our appetite.
at every meal _ Fibre and bulk
PROTEIN POWER There are two types of dietary fibre
PROTEIN HAS BEEN SINGLED OUT time and again – insoluble and soluble. Insoluble
as the most effective way to satisfy our appetite. fibre (found in cereal grains, for
But there’s more to protein than just filling up our example) absorbs fluid and swells
stomach. According to French research, when up, making us feel full. ‘This type of
proteins are digested, the resulting peptides send fibre expands in the stomach and
signals to our brain that set up a chain of events to holds water, physically filling us up,’
supress our appetite. explains Amanda. And further
down our digestive system, it helps
Are you getting your quota in each meal? to keep our stools soft and
More recent, and emerging, research also suggests
our bodies have a predetermined ‘protein quota’.
Researchers at the University of Sydney suggest we’ll
feel hungry and therefore continue to eat until we’ve
met our quota for protein – they call this ‘protein
leverage’. In practice, this means we may end up eating
more calories from a low-protein/high-carb diet than
from a high-protein/low-carb diet as our bodies keep
us munching until we’ve reached the desired amount
of protein. This may go some way to explaining why
high-protein/low-carb diets can be effective at filling
us up on lower calorie intakes.
Basically, one of the best ways to get the message
to our brains that we’re full is to eat protein-rich foods
such as lean meat, fish, eggs or pulses at each meal.
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bulky so that they move easily
through our large intestine.
Fibre and blood sugar

chains that determines whether these foods are
absorbed quickly or slowly by the body. As a rule,
the body has to work harder, so it takes longer, to
break down more complex chains of carbs into their
The soluble fibre found in fruit, veg, simple sugars.
oats, barley and pulses slows down This means foods that contain complex carbs, such
the digestive processes, helping to as wholegrains, tend to take longer to digest and be
maintain blood sugar levels, which absorbed, resulting in a slow, steady release of sugar
in turn helps to prevent dips in into the blood. Foods that contain very simple chains
blood sugar that leave us reaching of carbs, such as cake, are broken down and released
for snacks between meals. Indeed, into the blood, causing a rapid and dramatic rise that’s
a recent review of nine clinical trials followed just as quickly by a sudden drop.
found eating 160g pulses, such as
lentils and chickpeas, a day left
people feeling 31% fuller.
Fibre and satiety

Many foods rich in fibre also tend
to need a lot of chewing (think raw
veg and fruit, crunchy wholegrain
cereals, the skin on a jacket potato),
which makes us salivate more, in
turn promoting satiety (the feeling
of fullness) in the gut. It’s one of
the reasons most of us tend to
find whole fruit more filling and
satisfying than fruit juice – the
absence of fibre in the juice alters
the satisfaction.
Yet, according to experts, we’re
not eating enough of the rough
stuff, and it’s suspected that the
lack of fibre in our diets may be
linked to our widening waistlines.
The latest evidence review by the
Scientific Advisory Committee on
Nutrition (SACN) recommends that
we increase our intake to 30g a day
– on average we’re only eating
around 18g a day.
CLEVER CARBS
CARBOHYDRATES often get a bad
press, especially by those watching
their weight. But not all carbs are
created equal. Cake contains carbs,
but so, too, do wholegrain foods…
The difference lies in the structural
make-up of the carbohydrate.
All carbohydrates are made from
building blocks of simple sugar
molecules – and it’s the length of

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Digestion and the GI factor
Of course, many other factors will affect how quickly
carbs are digested and absorbed (protein, fat and fibre
all have an impact, for example). Enter the glycaemic
HUNGER
OR APPETITE?
index (GI): this looks at the effect different carb-rich It’s important to separate hunger
foods have on blood sugar levels. It’s perhaps no from appetite, warns Amanda. ‘Our
surprise that wholegrains, fruit and vegetables tend appetite is triggered by things such as
to have a low GI, so they take longer for the body to food shopping or the smell of the bakery.’ You
process. As a result, these foods keep blood glucose wouldn’t necessarily eat anything that was put in
and energy levels steady, leaving us satiated for longer. front of you, in other words – only what you fancy.
High-GI foods, on the other hand, such as white bread, When it comes to hunger, however, our tummies
biscuits and white rice, are easier and quicker to digest are physically empty and rumbling. The process
and absorb, promoting a faster spike and drop in our is controlled by a number of factors, including
blood sugar levels – so we’re soon hungry again. hormones and signals between the gut and brain.
How to tell them apart? Dietitian Lucy Jones
A gut hormone to nurture recommends the ‘test food’ technique to see if
In 2009, researchers at King’s College London looked you’re really hungry. ‘When you think you’re
further into low-GI foods and satiety to identify exactly hungry, choose a food you wouldn’t necessarily
why they are more filling. They found that those crave, such as a piece of fruit or a protein bar,
volunteers who ate a high-GI breakfast had lower and think about eating it. If you can refuse it,
levels of glucagon-like peptide 1, a gut hormone that you’re not truly hungry.’
causes feelings of fullness and suppresses appetite. In
contrast, those who ate a low-GI breakfast produced
higher levels of this hormone.
SEE MORE,
FATS WITH EXTRAS OVEREAT
GRAM FOR GRAM, fat is the most energy-dense of BESIDES THESE BIOCHEMICAL
nutrients, meaning it’s higher in calories (9kcal per gram effects of food on the body, our
compared with protein and carbohydrates, which have appetite is also hugely influenced
just 4kcal per gram). That said, it comes with fat-soluble by our environment. Research into
nutrients, such as vitamins A, D, E and K, all important pack sizes conclusively finds larger
for good health. But while fat adds flavour to food, versions encourage us to eat more.
though, it tends to be less filling than protein or carbs. ‘One study found that by cooking
Nevertheless, research has shown that the type of from larger packs of rice or pasta,
fat you choose may have an impact on satiety. For for example, you’re likely to use
example, one study found olive oil – a source of
heart-healthy monounsaturated fats – was the most
^ The act of more of that ingredient than if you
had a smaller pack,’ says Amanda.
chewing makes
satiating form of fat when compared with lard, butter us salivate ‘So having a smaller pack to begin
and rapeseed oil. more, with can make you reduce your
promoting the portion size at the cooking stage.’
Choose fat with nutrition benefits feeling of Serving our meals on larger
It’s also worth looking at what your fat comes with – for fullness in plates and our drinks in goldfish
example, nuts and seeds are packaged with protein and
fibre, avocado with fibre, and oil-rich fish and cheese
_
the gut bowl-size glasses doesn’t help,
either: the more food we have in
with protein. In other words, these foods come with front of us, the more we’re likely to
other nutrients that help to make us feel full. In contrast, eat, regardless of how hungry we are.
fatty foods such as cakes, chocolate and biscuits tend Even the amount of time the
to be low in protein and fibre, so they won’t keep you food is in our mouth can affect our
satisfied for long. They simply cause blood sugar spikes feelings of fullness. In a 2011 study,
and dips, so you’ll be hungry again sooner rather than participants who chewed each
later. They’re also likely to be high in calories, thanks to mouthful 40 times consumed
the combo of sugar and fat they contain. around 12% fewer calories than

H E A LT H
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when they chewed just 15 times per
mouthful. ‘This might be due to the
YOUR FULLER
mechanical signals that you’re
getting full being sent to your brain
by chewing, but also by the
prolonged sense of smell, which is FOR LONGER
detected by the roof of your mouth
and signalled to your brain,’ says
SHOPPING LIST
Amanda. It’s a good reason for Keep meals more satisfying
choosing choose a crunchy apple by making these foods your
over stewed apple, or a jacket
new kitchen staples…
potato rather than mash.
Just add water…

There’s also interesting research
1 Tinned legumes and pulses
High in fibre and a source
of protein. Add them to soups,
in volumetrics. This is based on casseroles and salads.
adding low-calorie ingredients to
foods (water, vegetables or fruit, for
example), so you end up with a
2 Eggs
The old slogan ‘go to work on an
egg’ makes sense: they make a really
bigger volume or quantity of food satisfying breakfast (or snack).
Âdding air (by
but few, if any, extra calories.
In 2000, Penn State University
found adding air to food can make
blending a
smoothie for
3 Wholegrain oats
Ditch the lighter and sweeter
flakes in favour of rolled oats with
you feel you’ve eaten more. In the longer, for fibre and protein.
study, two groups were given
identical smoothies – one blended
for longer than the other. Those
example) or
water to meals
can make you
4 Low-fat milk
Add to smoothies for extra
protein or use to give your porridge
who drank the smoothies with a feel as if you’ve a protein boost.
_
greater volume ate 100 fewer
calories at the next meal than those
who drank the smaller smoothies.
eaten more
5 Nuts
A handful will help to stave of
hunger pangs thanks to their protein
It works with water, too. Research and
a fibre (stick to 30g portions).
has shown adding water to meals,
such as a casserole, has a greater
effect on satiety than if you consume
6
of
Low-energy vegetables
Nutrients plus fibre without lots
o calories. Snack on carrot and celery
a less energy-dense meal with a sticks with homemade tzatziki.
glass of water. ‘Water included in Low-fat plain or Greek yogurt
food is chemically different from Little pots of protein for cereal,
water taken as a drink, making you smoothies or to accompany fruit
feel fuller,’ says Amanda. (choose no added sugar varieties).
Part of the bigger picture

Adding more plant-based foods to
8 Berries
Keep them in the freezer as a
lower-cost, year-round standby for
WORDS: LAURA DAY. PHOTOS: GETTY, ISTOCK
your diet isn’t just good for keeping smoothies and fruit-based desserts.
you satiated, but it’s a smart move
for your overall health. ‘We always
have to look at the outcome for our
9 Brown rice, wholegrain pasta
and couscous
Switch from their paler white
entire health,’ says Amanda. ‘There’s counterparts for extra fibre.
a lot of information to come about
satiety in the future, but for now
we need to rely on what we know
10 Quinoa, barley and buckwheat
They’re low-GI. Quinoa is a
source of protein, keeping you more
about the types of food we eat and satisfied than noodles or white rice.
our behaviour to keep us satisfied.’

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The MENOPAUSE-
FRIENDLY diet
It may be natural, but this stage in every woman’s life can be at
best trying, at worst debilitating. We look at how diet and lifestyle
changes can help with symptoms and your future health

H E A LT H
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^forIn12%
a study, weight gain was a proble
of women who visited their
GP with menopausal ssymptoms
_
H
OT FLUSHES, they experience
night sweats, the menopause.
sleep disturbances ‘About 80% of
and mood swings? women experience some
Welcome to the menopause. symptoms due to the
HFG expert and GP Dawn significant fall in oestrogen
Harper says these are among levels, but that means one in
the most common complaints five lucky ladies simply stop
she hears from women of a their periods and know no
certain age visiting her surgery. more about it!’ says Dawn.
A recent survey confirms
Dawn’s day-to-day THE SYMPTOMS
observations. The most IT’S HARDER TO
common symptoms among TALK ABOUT
women experiencing MOOD SWINGS, which are
menopausal problems are hot often exacerbated by chronic
flushes (40%), night sweats sleep deprivation, can be
(17%), insomnia (16%), vaginal really debilitating, says Dawn.
dryness (13%), mood disorders ‘I’ve met women who have SHOULD YOU
(12%) and weight gain (12%). run international businesses TAKE HRT?
Symptoms last, on average, two very successfully, and then the
years, but for some they can menopause hits and they tell Whether or not you take
last for over five. They also vary me they can’t even decide HRT is a very individual
from woman to woman in type which underwear to put on decision that depends on
and extent, severely affecting in the morning. I’ve also met your symptoms and other
quality of life for some. hundreds of women who say factors. ‘I liken it to
they’re in danger of losing choosing a little black
WHEN DOES their friends, their relationship dress,’ says Dawn. ‘What
IT HAPPEN? and their job because of what looks fabulous on one
THE AVERAGE AGE at which they understand as irrational woman just doesn’t fit the
most women find their periods behaviour,’ she says. next. Over the years,
come to an end is 51, but it ‘Another less-talked about there have been lots of
may be any time between 40 symptom is vaginal dryness. It frightening headlines that
and 58. ‘Early menopause can make sex uncomfortable have put many women of
tends to happen to smokers or even painful, so women who even considering HRT. But
and to women whose mothers suffer may try to avoid sexual it’s not the enemy – and for
went through an early contact, which has knock-on some women even a short
menopause, but I’m afraid we effects for their relationships. course of a low dose can be
have no way of predicting Sadly, although it’s a common life changing. So my advice
how severe or prolonged the symptom, very few women talk would be that if you’re
symptoms will be,’ says Dawn. about it and, more often than struggling, at least have the
‘Plus, of course, how well we not, when they come to see conversation with your
cope with those symptoms also me it’s something we discuss doctor – and if you decide
depends on our personality, only if I ask about it. There’s between you that HRT isn’t
the pressures we’re under and plenty that can be done to for you, there may be other,
our support network.’ help, and I wish more women more suitable, options.’
Women vary hugely in how were aware of that.’

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Your SELF-HELP guide
WITH A LITTLE EXTRA contribute to poor self- 1,500kcal (or 500–600kcal less
THOUGHT to diet and esteem and low mood. than is required to maintain
lifestyle, many menopausal One study showed that for your personal weight) so
symptoms can become more every 5kg lost, there was a weight is lost slowly. Turn to
manageable and their health 30% improvement in hot p40 for the HFG diet planner.
consequences reduced. flushes. Exercising regularly
‘There’s no doubt a positive (and working up a sweat) has TWEAK
mental attitude will help, but also recently been shown to YOUR DIET
that’s not easy if you’re really reduce the number and B CUT DOWN ON ALCOHOL, SPICY
struggling or if there are intensity of hot flushes. FOODS AND CAFFEINE
pressures at home and work. Weight training may help These can all make hot flushes
But it helps to be aware stress offset tummy fat and also help worse. ‘Drinking to excess can
makes menopausal symptoms preserve muscle mass and thus also thin your bones and, as
worse – so try to manage your raise our metabolism. we know post-menopausal
stress levels and delegate women are at an increased risk
where you can,’ says Dawn. AVOID FADS of osteoporosis, this is a good
These diet and lifestyle ANY WEIGHT-LOSS DIET time to take stock of your
changes will give your body needs to be good for bone alcohol intake,’ says Dawn.
the best chance of coping… health (see p26) and it should B INCLUDE SOYA
be combined with some high- Hot flushes aren’t as prevalent
MANAGE impact exercise, if possible, in countries where soya intake
YOUR WEIGHT to minimise bone loss. It’s is high. This has led researchers
‘THIS IS REALLY IMPORTANT,’ especially important to avoid to draw conclusions that
says Dawn. ‘Not only will fad diets at this time, as they having plenty of soya-based
losing excess weight ease can lead to rapid rebound foods, which contain soya
symptoms such as flushes and weight gain (when you lose isoflavones such as genistein
night sweats, but it will help weight quickly but then put it may help. Research shows a
protect your bones, which all, and more, back on again supplement of around 20mg
thin after the menopause, and when you stop the diet), so genistein is the most effective.
keep your heart healthy.’ you end up heavier than when Alternatively, you can get this
During the menopause, our you started dieting. Fad diets amount by drinking two
metabolic rate (the rate at are rarely balanced, so they 200ml glasses of soya milk or
which we burn calories) drops can exacerbate menopausal having 80g soya mince a day.
by around 10%, increasing symptoms, too. Instead, follow
the risk of weight gain, so it’s a balanced diet of around AND ONE FOR
crucial to watch calorie intake THE FUTURE?
and increase activity levels. At B S-EQUOL is a substance
this time, weight tends to be PHYTOESTROGENS IN SOYA produced by some (but not
deposited around our middle, all) of us in our intestine by gut
Phytoestrogens, which include isoflavones,
making women more apple bacteria from the soya bean
are naturally found in certain plants. When
shaped and predisposed isoflavone daidzein. Early
eaten, they can have an efect in the body
to type 2 diabetes and research suggests S-equol
similar to the female hormone oestrogen.
cardiovascular disease. Weight may be able to alleviate hot
The efect is very much weaker than the
gain can also exacerbate joint flushes and other menopausal
body’s own oestrogen, but it may help with
pain, increase the risk of symptoms. More research is
some menopausal symptoms and even
developing certain cancers, needed to see whether taking
reduce the risk of developing cardiovascular
such as breast and colorectal specific probiotics along with
disease. The most common sources of
cancer, aggravate hot flushes isoflavone supplements can
phytoestrogens are soya products.
and night sweats and also increase production of S-equol.

H E A LT H
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BREAST CANCER?
Should we be wary of it?
In the past, women with
oestrogen-sensitive tumours,
or a history of breast cancer,
were told to avoid isoflavone-
rich foods such as soya
products. Studies now seem to
show a lower risk of hormone-
sensitive breast cancers in
post-menopausal women who
have consistently consumed a
diet rich in soya isoflavones. In
2014, the American Institute
for Cancer Research confirmed
soya products do not increase
the risk of breast cancer, and
may even be slightly protective.
If you’ve been affected by breast
cancer, it’s best to discuss
whether or not to include
isoflavones with your doctor.
Menopause and cancer

The World Cancer Research
Fund confirms several links
between our lifestyle and the
risk of post-menopausal
breast cancer. Here’s how to
protect yourself:
B KEEP FAT INTAKES down.
There’s some evidence that the
more total fat in our diet, the
higher our risk. Current
guidelines recommend no
more than 70g total fat a day
(maximum 20g saturates).
B STICK TO recommended
alcohol limits – that’s a
maximum of 14 units spread
out over a week, with two to
three alcohol-free days. Health
experts agree excessive
drinking is linked to post-
menopausal breast cancer.
B GET ACTIVE It’s likely that
exercise ofers protection, so
aim for 150 min of moderate
intensity exercise each week.

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Your MID-LIFE NUTRITION plan
Gaynor as oily fish, eggs or foods activity. Blood pressure
fortified with vitamin D. can also rise during the
Bussell,
Recommended daily intakes menopause and this,
registered of vitamin D are currently combined with rising
dietitian under review in the UK but, cholesterol and falling
and expert in women’s meanwhile, the Department of oestrogen levels (oestrogen
Health advises that everyone is cardio-protective),
health, has this advice:
over the age of 65 and those increases the risk of heart
at risk of vitamin D deficiency disease to a rate similar to
GET MORE take a daily supplement of that of men.
CALCIUM 10mcg vitamin D. Take these steps to lower
DURING the menopause the bad and raise good
loss of calcium from our BUT WATCH cholesterol levels and reduce
bones accelerates due to VITAMIN A the risk of heart disease:
falling oestrogen levels, and EXCESSIVE amounts of B KEEP your weight in check
this continues for up to 10 vitamin A (well beyond the B REDUCE saturated fats and,
years afterwards. If women recommended daily intake of where possible, replace
reach the menopause with 800mcg (0.8mg) is associated them with polyunsaturated
bones that are weak to start with an increased risk of and monounsaturated fats
with, it’s even more important osteoporosis, so according to B AVOID trans fats
to have a bone-friendly diet. the Department of Health, B EAT more foods rich in
For menopausal women post-menopausal women (as soluble fibre, such as oats
with a low risk of osteoporosis, well as older men who are at B INCLUDE foods fortified
the amount of calcium a greater risk of osteoporosis) with plant sterols and
recommended in the UK is should aim to keep intakes, on stanols, such as spreads
700mg daily (the equivalent of average, below 1.5mg a day. and yogurts, if your
about three glasses of milk This means eating liver or cholesterol is high
daily). However, the National liver products no more than B EAT MORE SOYA based
Osteoporosis Society suggests once a week (liver is naturally foods, such as soya milk
that people with osteoporosis very high in vitamin A) and tofu (see p25 for more
requiring treatment may need and avoiding vitamin A about soya)
to boost their intake to around supplements if you do eat B EAT more oily fish, such as
1,000mg calcium a day. liver each week. You’ll also salmon and mackerel
Weight bearing exercise, need to check that any B HAVE a Mediterranean-
such as walking, dancing supplements you do take style diet, with plenty of fruit
and weight training, will also (including fish liver oils such and veg, fish, nuts and seeds.
ADDITIONAL RESEARCH: GAYNOR BUSSELL. PHOTOS: GETTY
help to offset the risk during as cod liver oil) contain less
the menopause. than 1.5mg vitamin A.
WANT TO KNOW MORE?
TOP UP REDUCE BLOOD The Menopause Exchange emails quarterly
VITAMIN D CHOLESTEROL newsletters for free to anyone with an
THIS IS ESSENTIAL for bone TOTAL CHOLESTEROL levels interest in the menopause or midlife and
health as it helps the body to tend to rise after the post-menopausal health. This independent
absorb calcium. However, menopause and levels of organisation, set up in 1999 by Norma
many people in the UK have HDL (good) cholesterol tend Goldman, pharmacist and qualified health
low blood levels of vitamin D, to fall. This is made worse by promotion specialist, isn’t sponsored by any
especially those who hardly weight gain, especially companies or commercial organisations.
go out into the sun or seldom around our waistline, and Sign up at menopause-exchange.co.uk.
eat vitamin D-rich foods such taking too little physical

H E A LT H
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NEED MEDICAL
ADVICE?
It’s a good idea to see
your GP or practice
nurse if you have
persistent symptoms.
Here’s how to get
more from your visit:
B DO A LITTLE RESEARCH before

you go. A good starting point
is the NICE guidance at nice.
org.uk (click on ‘Information
for the public’).
B WRITE a legible, organised
list of your symptoms, how
long you’ve had them and
what afects them. A list that
can simply be scanned into
your notes leaves more time
for listening and talking.
B THINK ABOUT your health
and what has happened to
you in the past, as this may
afect your treatment choices.
B EXPLAIN whether you’d like
reassurance, explanations,
investigations, advice or
treatment. You may not have
hormone tests, as these
generally don’t help the
diagnosis of the menopause.
Your thyroid function will
only be checked if your
symptoms or family history
suggest this may be a
problem. If testing was
something you thought
would be needed, find out
why this isn’t being done.
B IF YOU’RE OFFERED treatment,
ask what it involves and how
to use it. Think about logistics
(will gel be preferable to
patches, for instance?). Ask
about side efects, when you
should go back, and what
sort of things should trigger
an earlier appointment.

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H E A LT H
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DIABETES AND MY DIET
WENDY MOORE
Cutting out gluten had led
Wendy to eat high-sugar foods
When starting the challenge in January,
I got it into my head that I should be going
gluten and dairy free. I’ve only ever done
restrictive diets, so I was expecting the
same advice from this challenge.
My Isoshealth dietitian told me I needn’t
cut out either. In fact, the gluten-free cereal
I was eating was high in sugar, so she
recommended I switch to Shredded Wheat.
I have diabetes, which can leave me very
tired, so I was advised to choose slow-release
carbs. These give me more energy in the
How are our participants AGE 44 afternoons. I’ve also been having a Babybel
or a handful of nuts or seeds as snacks and
getting on, two months HEIGHT
I’m serving my homemade soups with
into the challenge? 5ft 7in
wholemeal pitta breads or crackers. I’m
STARTING WAIST adding sweet potatoes to the soup, too.
MEASUREMENT
OUR PICK OF THIS MONTH’S TIPS… 43.5in I’ve always thought that to lose weight
I’d need to cut out a lot and be very strict.
Lisa Woodruff CURRENT WAIST Now I understand these new healthy habits
Waist loss: ½in MEASUREMENT are for the long term.
41in
I’ve been inspired by HFG
to make soup, and my new STARTING WEIGHT
favourite lunch is chicken broth. I roast 15st 1lb AMANDA URSELL,
a chicken, which we eat on Sunday, then HFG nutritionist says:
I shred the leftover meat and add it to the CURRENT WEIGHT It’s very important not to
remaining stock and veg for my work 14st 11.5lb cut out food groups and
lunches. It’s easy to prepare in advance. specific types of foods,
Î always such as those containing gluten or dairy,
thought that to unless you’ve been advised to do so by
Sarah Alcock lose weight I’d your GP, a medically qualified specialist
Waist loss: 2in need to cut out or a registered nutritionist or dietitian.
I was really surprised at You may end up with a nutritionally
a lot, but now I
the 2in loss. I’ve started unbalanced diet or, at worst, mask a
jogging and I’m regularly going to my understand my problem such as coeliac disease, which
classes, and it’s paying of! new healthy can’t be properly diagnosed if you’ve cut
habits are for out gluten prior to tests from your doctor.
Gary Hunter
the long term _ Eating regularly and avoiding
fast-release carbohydrates such as
Waist loss: 1in biscuits, cakes and sugary drinks can
I’m cooking nearly help eliminate energy slumps during the
everything from scratch and day, but getting enough sleep, having
having very little in the way of processed
START YOUR
meals on time and keeping hydrated can
GET WAISTED
foods. I’ve even started building a herbs CHALLENGE at also really help – even small levels of
and spice cabinet. I get a lot of enjoyment healthyfood.co.uk/ dehydration can lead to energy lows.
actually knowing what goes into my meals. getwaisted

How that
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GUT
FEELING
really
affects
you
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H E A LT H
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Look after your gut and it will,
in turn, look after more than
just your digestive comfort…
types of some 100 trillion
microbes or bacteria. This
colony of bacteria is known
as the microbiome. It isn’t
‘brain’ to the other via
neurochemicals produced by
the gut microbiome. So when
you feel butterflies in your
New research shows it can help harmful. Quite the opposite, tummy before an important
actually: its existence is vital meeting or exam, or get
with mood and anxiety, too
to our overall health. stomach cramps because
you’re anxious about a long
W
E ALL KNOW The inside story journey or (dare we suggest)
the effect our THE PRECISE COMBINATION a visit from the mother-in-law,
emotions can and amount of bacteria that that’ll be them communicating.
have on our gut. The way an make up the microbiome
interview or stressful meeting, is unique to each of us, but Cause and efect
a family row or even change scientists have discovered BOTH THE BRAIN AND GUT
in surroundings can influence a core set of functions the are affected by our emotions
what goes on in our bowels. microbiome performs among and lifestyle choices. Studies
But our digestive system plays healthy people. It extracts show that even mild stress
a greater role in maintaining and creates nutrients from the can tip the balance of our
our general wellbeing than food we eat, programmes microbiome, making us more
we give it credit for. the immune system and vulnerable to infection and
On average, the gut is strengthens and maintains disease. For example, in a
home to more than 1,000 the gut wall, blocking outside Canadian study, researchers
invaders such as viruses that tested the microbiomes of
can cause disease. red squirrels living in the wild
The microbiome also and analysed the animals’
helps to produce hundreds stress hormones. They found
of neurochemicals, which that squirrels living in a
the brain uses to regulate low-stress environment had
digestion, immunity and healthier and more diverse
metabolism, as well as mental microbiomes. ‘Bacterial
processes such as learning, diversity within animals and
memory and mood. In fact, people is emerging as an
doctors refer to the gut as the essential component of
second brain. It’s the only health,’ explains Professor
organ with its own nervous Amy Newman, senior author
system: an intricate network of the study.
of 100 million nerve cells Now studies are looking
(larger even than that in the beyond what our mind does
spinal cord). This network is to our bowel health, and
connected with the ‘first’ (or, instead are looking at the
to you and me, actual) brain impact the gut microbiome
via the vagus nerve, which can have on our mood and
starts in the back of the skull mental health. Early lab
and ends in the abdomen, findings, though mostly
connecting with the ears, related to rodents, show that
voice box, heart, lungs and when the microbiome is
stomach along the way. manipulated, so is behaviour.
Nerve cells send and Dr Stephen Collins, a
receive messages from one gastroenterology researcher

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at McMaster University in
Ontario, found strains of two
bacteria – lactobacillus and
bifidobacterium – reduced
yogurt changing the
microbiomes of the
participants, which in turn
modified their brain chemistry.
one drink may help us to feel
relaxed, but downing one too
many has the opposite effect.
In his latest book, The
anxious behaviour in mice. While still in its infancy, Diet Myth: the Real Science
In his study, he collected gut this research opens up the Behind What We Eat,
bacteria from mice prone possibility of treatments using Professor Tim Spector draws
to anxious behaviour and beneficial bacteria to treat on his research into bacteria,
transplanted them into mood and anxiety disorders genetics and diet, and asserts
mice inclined to be calm. via drugs that enhance or that our growing awareness
As a result, the tranquil mice mimic their functions. Professor of microbes is transforming
appeared to become anxious. John Cryan, a neuroscientist our entire understanding of
The research has stretched at University College Cork, the relationship between our
to humans, too. A recent goes as far as to predict that bodies and the food we eat.
study published in the bacteria ‘could eventually be ‘The idea that the gut and
journal Gastroenterology used the way we now use brain are so closely linked is
found healthy women who Prozac or Valium’. especially important and
ate probiotic yogurt (see gives weight to the need to
Five tips for a healthy gut, Building a healthy eat more healthily, to resist
right) twice a day for four microbiome processed foods, and to
weeks reacted more calmly OF COURSE, WHAT WE eat search out a balance in our
when shown a series of and drink can have an impact diet,’ he says (see right).
images than those who didn’t on our brain and gut, causing Tim also suggests that
eat the yogurt. Professor them to release either further developing our
Mayer, who led the study, feel-good or stress signals, understanding of the ‘intricate
believes the results were or a mixture of both. Take community’ of microbes
caused by the bacteria in the alcohol, for example: having inside us will help us realise
that we have to look after that
community much better than
most of us currently do.
HAT YOUR GUT ‘If you treat your gut as
ICROBIOME DOES… you would a garden it will
do pretty well,’ he says. ‘If you
utritionist Jennifer Low explains why were starting a garden from
his colony of bacteria is so important scratch, what would you do?
It’s about getting back to
IT HELPS IT PRODUCES keep the gut basics and feeding it good
FUEL THE BODY VITAL VITAMINS, wall strong. things. It’s the same with
Without gut including B IT PROMOTES
WORDS: JENNY HULME. PHOTOS: GETTY, ISTOCK, POSED BY MODEL
your body: chemical-laden

bacteria we vitamins for GENERAL HEALTH products and fads can easily
wouldn’t be able metabolism and Changes in the deprive your body of some
of the nutrients you need.
to break down vitamin K for microbiome are
It’s about diversity, too – the
dietary fibre and blood clotting. associated with more diverse the microbes,
many of the carbs IT BOOSTS diseases such as the better your general
in our diets. IMMUNITY The IBS. Studies also wellbeing. It helps everything
The bacteria bacteria in our suggest healthy fall into place.’
ferment them, gut are vital for gut bacteria can There’s a long way to
go for research into microbes
producing fatty the development help prevent and mood, but it’s clear these
acids that of the immune obesity, diabetes bacteria have a key function
provide energy. system as they and liver disease. in keeping our brain as well
as our body healthy.

H E A LT H
WorldMags.net
FIVE TIPS FOR A HEALTHY GUT
What to eat, do and avoid to improve your microbiome and overall health
EAT FIBRE Fibre is broken BOOST PREBIOTICS AND PROBIOTICS Prebiotics are carbohydrates
down by bacteria in the gut. that we can’t digest so they arrive at the gut intact, where they fuel
This process produces fatty the healthy bacteria already present. Cooked and cooled pasta and
acids, which not only give potatoes, firm bananas, asparagus, leeks, legumes and wholegrains,
us energy, but also help to such as oats and brown rice, are all good sources of prebiotics.
maintain the right environment Probiotics, on the other hand,
in our gut, needed to prevent actually add healthy bacteria into
the growth of harmful bacteria the gut. Yogurts containing
that can cause disease. live cultures, pickled
vegetables such as cabbage
and fermented foods such
as tempeh are all great
sources. You can also buy
probiotic drinks and yogurts.
REDUCE FAT
We know sticking to the
recommended daily
intake for fat is better
for our heart health,
but we should also be
aware that too much
fat in our diet changes
the composition and
metabolic activity of
our microbiome.
EXERCISE REGULARLY A recent study showed MONITOR PROTEIN

an increase in the diversity of gut microbiomes Too high an intake of protein
in professional athletes. Staying active also (eg red meat) can lead to
promotes healthy bowel function so you expel undigested food getting into
waste easily from your system. Aim for a the colon, where it ferments.
minimum of 20–30 minutes’ exercise each day. This process has been linked
with the development of
bowel diseases, including
inflammatory bowel disease
and cancer.

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Why add lots of sugar to something that is deliciously sweet already?

Our recipes contain 30% less sugar than standard jams and marmalades.
And we pack 40% more fruit into our jams and at least 60% more into
our marmalades.
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Visit www.streamlinefoods.co.uk for more information and great recipes.
NUTRITION
WorldMags.net DIET W TCH

The Fasting Mimicking Diet
heart disease and cancer, which
HFG nutritionist Amanda Ursell ultimately, should lead to longer
investigates the new, apparently gentler, life. Longo says most people can do
alternative to the 5:2 fasting diet the diet every three to six months
– and more often if your weight
puts you in the ‘obese’ BMI category.
A COUPLE OF YEARS AGO, the

5:2 fasting diet took the world
by storm. Now the Fasting Mimicking
The negatives
Initially, it’s complicated. Getting
Diet (FMD) has arrived, with the those proportions of energy-giving
tempting promise that you can lose nutrients right really does require
weight by eating normally, except help from a registered nutritionist
for five hungry days a month. or dietitian. And it’s not suitable for
everyone. It shouldn’t be followed
What’s the premise? by anyone with diabetes who relies
The diet is founded on scientific on tablets or insulin to control their
principles. Researched by physician condition, for instance. Also,
Valter Lungo and his team from the arguably, people with a tendency
University of Southern California, to eating disorders may find it
the claim is that your food intake a way that production of a hormone exacerbates issues around eating.
will be just low enough to mimic the called IGF-I is lowered. Responsible In fact, the team researching FMD
effects of fasting. The authors say for promoting ageing, scientists say caution that more randomised
it’s easier to follow and safer than that lowering levels of IGF-I helps clinical trials are needed on larger
traditional fasting programmes, plus to reprogramme the body, so it numbers over longer periods
it has many other potential benefits, enters a slower ageing mode and before people have a go at home.
such as protecting against cancer, encourages stem cell-based
type 2 diabetes and heart disease, regeneration. This, in a nutshell, helps A fleeting fad, then?
as well as slowing ageing! to rejuvenate us from the inside out. Not necessarily. A study with 70
people is currently taking place, with
How it works Does the research stand up? results due to be published soon. If
You cut calories to just a third to Results of an initial study carried the findings prove positive, Longo
half of your usual intake (34–54%, to out on 19 participants in the US believes it will represent the first
be precise) on five consecutive days bear out the theory. Those who safe and effective intervention to
of the month. On the remaining took part and followed the diet cut promote positive changes
days, you eat normally. But it isn’t belly fat, improved their learning associated with longevity and health
just about restricting calories – it’s and memory skills and increased span that can be recommended by
also about getting your nutrients in the number of stem cells in their the medical profession. And, if
very specific proportions. bodies. Combined, these changes studies confirm a beneficial effect
You’ll need help from a dietitian in the long term should help to on waistlines, it’s likely a whole new
to work this bit out. On day one, lower the risk of type 2 diabetes, dieting concept will follow.
10% of calories must come from
protein, 56% from fat and 34% from THE VERDICT
carbs. Then, on days two to five,
your calories are split into 9% from I would strongly discourage a DIY approach: severely limiting
protein, 44% from fat and 47% from calories for five consecutive days, without the help of a
PHOTO: GETTY
carbs. This changes the protein,

carbohydrate, fat, vitamin and dietitian, will compromise intakes of vital nutrients with an
mineral levels in the body in such – as yet – untested result with respect to the bathroom scales.
WorldMags.net FAT ANDES
SATURAT
PER 10g
SERVING
(2tsp)
Benecol Light, around

£3.50/500g
0.4g saturates
(3.5g fat)
How much Bertolli Original
SATURATED FAT (£1.80/500g)
1.3gsaturates
in that spread?
Watching your cholesterol? Check the amount of
(5.9g fat)
COMPILED BY JENNIFER LOW. PRICES CORRECT AT TIME OF GOING TO PRESS
saturates (as well as total fat) in popular brands

MAKE A LITTLE GO A LONG WAY…
Health experts continue to Label know-how
recommend that we reduce Saturates are found mainly in
the amount of saturated fat in animal fats, including the fat in
our diets. The guidelines meat and in full-fat dairy products.
recommend a maximum of 20g But they’re often ‘hidden’ in
a day for adults. Lowering your processed foods, too, so read the
intake of saturated fats helps labels carefully. These are the
you to lower your risk of heart figures to watch: Clover
disease and stroke, as long as OHigh in saturates – more than (£1.50/500g)
you’re also eating a balanced 5g per 100g
healthy diet and maintaining OLow in saturates – 1.5g or less 2.5gsaturates
a healthy body weight. per 100g (6.5g fat)

S H O PPI N G
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Flora Pro.Activ Light Bertolli Light Flora Original
(£3.50/500g) (£1.80/500g) (£1.50/500g)
0.8gsaturates 0.9gsaturates 1gsaturates

(3.5g fat) (3.8g fat) (4.5g fat)
Benecol Buttery (around I Can’t Believe It’s Not Butter Lurpak Lighter Spreadable
£3.50/500g) Original (£1.45/500g) Slightly Salted (£3.25/500g)
1.3gsaturates 2gsaturates 2.2gsaturates

(6g fat) (5.9g fat) (5.7g fat)
Anchor Spreadable Lactofree Spreadable Kerrygold Softer Butter

(£1.75/250g) (£1.65/250g) (£1.90/250g)
3.1gsaturates 3.5gsaturates 4.8gsaturates

(7.7g fat) (7.5g fat) (8g fat)

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ALL
RECIPES
tried and
MARCH tested
Our recipe consultant Phil Mundy uses

everyday ingredients to create easy,
tasty recipes. Each dish is analysed by
nutrition consultant Juliette Kellow
IF YOU ONLY COOK

ONE THING...
^ Make Easter about
eggs of the real kind,
too. This high-protein
veggie supper is super
satisfying but low
_
in calories and fat.
liz atkins,
assistant editor
WorldMags.net
R EC I PE S
WorldMags.net
WEEKNIGHT DINNERS
45 Grilled lamb with miso-carrot
RECIPEINDEX
57 Thai fishcakes with cherry
tomato and pumpkin seed
70 Mexican baked eggs 147kcal
70 Mixed grain kedgeree 550kcal
purée and orange salad 427kcal salad 264kcal
45 Kale, mushroom and cashew FAST-TRACK YOUR FRUIT
stir-fry 237kcal EXTREME MAKEOVER AND VEG
46 Spring chicken soup 397kcal 58 Chicken korma 419kcal 72 Kick-ass kale kleaner 146kcal
46 Chicken katsu with quick 72 Nutty mango and banana
carrot pickle 474kcal LOVE YOUR LEFTOVERS smoothie 293kcal
48 Zesty fish and pea 60 Warm Cajun pork salad 373kcal 73 Frozen red velvet 205kcal
pie 356kcal 61 Beef bahn with pickled 73 Totally tropical taste
veg 422kcal tickler 126kcal
WHEN VEGGIE PACKS 62 Spiced chicken pilaf with
A PROTEIN PUNCH mint yogurt 452kcal #HEALTHYGIFTS
50 Nasi goreng with fried egg 63 Lamb and white bean stew 76 Tahini date fridge fudge 66kcal
and quick pickle 408kcal with feta 377kcal 77 Gluten-free chocolate cake
52 Mexican quinoa salad with 301kcal
lime dressing 254kcal DINNER FOR ONE
52 Roast pepper, pea and 65 Green veg and tofu NATURALLY SWEET
courgette quiche 390kcal omelette 503kcal 78 Lemon and coconut
53 Roast vegetable salad with bliss balls 83kcal
satay dressing 329kcal LASAGNE 79 Banana, raspberry and walnut
66 Curried beef lasagne 409kcal loaf 171kcal
FOUR WAYS TO A 67 Chicken and mushroom 80 No-bake choc-cashew
LOW-CAL SUPPER lasagne 467kcal squares 156kcal
57 Thai fishcakes with crunchy 68 Seafood lasagne 417kcal 81 Oat and raisin cookies 72kcal
rice salad 270kcal 69 Tofu, bean and spinach
57 Mediterranean fishcakes with lasagne 474kcal
crunchy rice salad 266kcal TURN THE PAGE
57 Cajun chicken patties with PUT IT ON THE MENU for dietitian Juliette Kellow’s
crunchy rice salad 308kcal 70 Hot cross bun pudding 182kcal monthly meal planner
Guide to recipe symbols & nutrition analysis

vegetarian 0.3g salt or less O Nutrition is calculated using
gluten free per 100g McCance and Widdowson’s The
dairy free Composition of Foods, Seventh
freezing symbol At least 6g fibre per 100g Edition, but may vary slightly
or 3g fibre per 100kcal depending on your ingredients.
450kcal or less for a main O All recipes are approved by
course; 300kcal or less for At least 20% of the calories Diabetes UK as suitable for people
breakfast; and 150kcal or less for come from protein with diabetes. O We use standard
a starter, snack, drink or dessert UK measurements, where 1tbsp is
At least 30% of the RDA 15ml and 1tsp is 5ml. O For gluten
3g fat or less per serving and dairy-free recipes, we
per 100g recommend you check all product
At least 30% of the RDA labels. O In vegetarian recipes with
PHOTO: GETTY IMAGES
1.5g saturates per serving cheese, use a vegetarian substitute

or less per 100g if you avoid animal rennet. O Our
5g total sugars or less

1 The number of portions
of fruit and/or veg
freezing symbol means a recipe
can be frozen for up to 3 months.
per 100g contained in a serving Thaw and reheat until piping hot.

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HFG’S WEEKLY
Juliette Kellow WEEKDAY MEALS
HFG NUTRITION CONSULTANT
p52 p61
^The key
k
to heaalthy
eatingg
is to
enjoy it!_
OUR MENU PLAN is

designed to help you
EAT
lose around 1lb a week MFREE
(and more if you have a MONDAY TUESDAY
lot to lose). It includes BREAKFAST 278kcal BREAKFAST 335kcal
6tbsp branflakes with skimmed 1 slice wholegrain toast and 1tsp
at least five portions of milk and 1 banana low-fat spread, topped with
fruit and veg a day, and 2 scrambled eggs mixed with
two portions of fish SNACK 130kcal 1 chopped tomato. Plus 1 small
each week, one of them 125g pot fat-free fruit yogurt
and 1 apple
glass orange juice
oil rich. We also make SNACK 65kcal

sure you get enough LUNCH 440kcal 1 pear
vital nutrients, such as 1 serving roast pepper, pea and
courgette quiche (p52). Plus 1 LUNCH 422kcal
calcium. And, as we use handful grapes 1 serving beef bahn with pickled
many of the delicious veg (p61)
recipes in this issue, SNACK 200kcal
there’s no deprivation 3 oatcakes with 3tbsp low-fat soft SNACK 230kcal
cheese and sliced cucumber 1 wholemeal pitta filled with
involved. Over the 2tbsp reduced-fat hummus and
page, you’ll find DINNER 411kcal 1 grated carrot
suggestions for the 1 serving kale, mushroom and
cashew stir-fry (p45), served DINNER 376kcal
weekend and the with 6tbsp cooked 1 serving zesty
following weeks… brown rice fish and pea pie TOTAL
TOTAL
kcal (p48) and kcal
steamed carrots
1,459 1,428
R EC I PE S
WorldMags.net
DIET PLANNER
p45 p65 p58
WEDNESDAY THURSDAY FRIDAY

BREAKFAST 277kcal BREAKFAST 341kcal BREAKFAST 205kcal
1 toasted wholegrain bagel filled Bowl of porridge made from 1 serving frozen red velvet
with 2tbsp low-fat cream cheese 4tbsp oats with 275ml skimmed smoothie (p73)
and 1 handful blueberries milk, topped with 1 chopped
banana and 1tsp runny honey SNACK 162kcal
SNACK 155kcal 1 skinny cappuccino and 15g
1 skinny cappuccino and 1 lemon SNACK 126kcal unsalted almonds
and coconut bliss ball (p78) 1 serving totally tropical taste
tickler (p73) LUNCH 443kcal
LUNCH 397kcal 125g tin mackerel fillets in
1 serving spring chicken soup LUNCH 254kcal sunflower oil (drained) mixed with
(p46) 1 serving Mexican quinoa salad 2tbsp fat-free Greek yogurt, 1tsp
with lime dressing (p52) horseradish sauce, lemon juice,
SNACK 178kcal chopped fresh parsley and black
2 celery sticks filled with SNACK 231kcal pepper, on 2 slices wholegrain
2tbsp no added sugar or salt 3 oatcakes topped with 3tbsp toast with sliced cucumber
peanut butter reduced-fat hummus and
sliced cucumber SNACK 80kcal
DINNER 427kcal 1 carrot cut into sticks with
1 serving grilled lamb DINNER 503kcal 3tbsp tzatziki
with miso-carrot 1 serving green
purée and orange
TOTAL veg and tofu TOTAL DINNER 593kcal TOTAL
salad (p45)
kcal omelette (p65) kcal 1 serving chicken kcal
korma (p58) with
1,434 1,455 6tbsp cooked 1,483
basmati rice

p53
WorldMags.net
WEEKEND MEALS
p60
NOW KEEP GOING...
p72
AROUND
SATURDAY SUNDAY BREAKFASTS 300kcal
EACH
BREAKFAST 259kcal BREAKFAST 320kcal Breakfast in a glass
1 chopped apple topped with 1 toasted wholegrain bagel 1 serving nutty mango and
a 170g pot fat-free Greek topped with steamed spinach banana smoothie (p72)
yogurt, 1tbsp raisins and and 1 poached egg
2tbsp toasted oats Fruit and nut bran
SNACK 170kcal 6tbsp branflakes with 1tbsp
SNACK 156kcal 1 skinny cappuccino and sultanas, 2tsp toasted flaked
1 no-bake choc-cashew 4 walnut halves almonds and skimmed milk
square (p80)
LUNCH 466kcal Blueberry wheats
LUNCH 389kcal 3 slices lean roast pork with 2 2 Shredded Wheat with 2
1 serving roast vegetable salad roast potatoes, steamed green handfuls blueberries and
with satay dressing (p53). beans and carrots, 1tbsp mint skimmed milk. Plus 1 small
Plus 1 orange sauce and fat-free gravy glass orange juice
SNACK 80kcal SNACK 96kcal Fruit toast

1 banana 125g pot fat-free fruit yogurt 2 slices wholegrain toast topped
and 1 handful blueberries with 1 mashed banana, 1 sliced
DINNER 567kcal kiwi and 1tsp runny honey
1 serving seafood lasagne DINNER 373kcal
(p68) with salad 1 serving warm Cajun Toasted cheese and
and 2 slices pork salad (p60) tomato bagel
reduced-fat TOTAL TOTAL 1 toasted wholegrain bagel
garlic baguette kcal kcal topped with 2tbsp grated
1,451 1,425 reduced-fat cheese, melted,
and 1 sliced tomato
AFTER YOU’VE FOLLOWED our menu planner for Fruit salad with oats and yogurt
a week, you can create your own using the ideas Fruit salad made from 1 apple,
1 pear and 1 handful grapes
on the right. Choose ONE breakfast, ONE lunch, topped with a 170g pot fat-free
ONE dinner and TWO snacks each day. Plus have Greek yogurt and 1tbsp
an extra 300ml skimmed milk in coffees or shakes. toasted oats

R EC I PE S
p57
WorldMags.net p62 p81
AROUND AROUND AROUND

LUNCHES 400kcal DINNERS 500kcal SNACKS 100kcal
EACH EACH EACH
Thai fishcakes Chicken pilaf Vary your two snacks
1 serving Thai fishcakes with 1 serving spiced chicken each day to keep it interesting
crunchy rice salad (p57). Plus a pilaf with mint yogurt (p62). O 1 oat and raisin cookie (p81)
170g pot fat-free Greek yogurt Plus 1 apple and 1 satsuma
and 2 handfuls blueberries
Steak with spicy Mexican O 1 piece tahini date fridge
Chicken and rice salad wedges fudge (p76) and 1 kiwi
Salad made from 6tbsp cooked 1 grilled rump steak served with
brown rice, 1 grilled skinless wedges (made from 1 large O 1 apple and 1 orange
chicken breast, watercress, potato cut into 8, brushed with
3 spring onions, ½ red pepper olive oil, sprinkled with paprika O 4 walnut halves
and 2tbsp tzatziki and baked until tender), 2tbsp
salsa and salad. Plus a 125g pot O 125g pot fat-free fruit yogurt
Spicy tuna and bean pitta fat-free fruit yogurt with 1 handful blueberries
1 wholemeal pitta filled with ½
small tin tuna mixed with ½ large Lasagne O 1 oatcake topped with 1tbsp
tin kidney beans (both in water, 1 serving chicken and mushroom reduced-fat hummus and
drained), ½ small red onion, lasagne (p67). Plus 1 kiwi 1 sliced tomato
½ green pepper and 3tbsp salsa.
Plus 1 handful blueberries Salmon pasta bake O Bowl of mixed leaves topped
Fry ½ small red onion, ½ red with ½ small tin tuna in water
Bacon and pasta salad pepper and ½ courgette in (drained), 1 chopped tomato
Salad made from 150g cooked spray oil until soft, then and 1tsp light mayo
wholewheat penne, 1 grilled simmer with ½ large tin
lean bacon rasher, 5 spring tomatoes, 1tbsp tomato purée O 3 celery sticks filled with
onions, sliced cucumber, and mixed herbs until thickened. 3tbsp low-fat soft cheese and
1 tomato, 1 hard-boiled egg Mix with 150g cooked 1tbsp raisins
and 2tbsp tzatziki wholewheat pasta and ½ small
tin pink salmon in an ovenproof O 3tbsp branflakes with
Cheese and tomato panini dish, then top with 3tbsp skimmed milk
1 panini filled with 4tbsp grated grated reduced-fat cheese and
reduced-fat cheese and 1 sliced bake until the cheese melts. O Salad made from 1 boiled egg,
tomato, toasted. Plus 1 apple Serve with salad 1 tomato and mixed leaves

WorldMags.net WEEKNIGHT DINNERS
FAMILY
MEALS
sorted!
This month, we bring you a batch of
easy and healthy midweek suppers,
with meat, chicken, fish and veggie
options to please everyone
Grilled lamb
with miso-carrot
purée and
orange salad

R EC I PE S
WorldMags.net
Grilled lamb with
miso-carrot purée and
orange salad
prep 15 min cook 15 min + resting
Kale,
mushroom and
cashew stir-fry
serves 4
650g carrots, chopped

1tbsp white miso paste
100ml skimmed milk
¼tsp white pepper
2 oranges
125g baby spinach
4tbsp toasted sesame oil
500g lean lamb leg steaks
Cooking oil spray
2tbsp sunflower seeds
1 Steam the carrots for 15 min or

until tender. Put in a blender with
the miso paste, milk and pepper,
then blend to a smooth purée
(add a splash of water to loosen if
needed). Set aside and keep warm.
2 Meanwhile, peel and segment
1 of the oranges, then put the
segments in a large bowl with the
spinach. Combine the sesame oil
with 4tbsp juice from the remaining
orange to make a dressing, then
set aside.
3 Heat a heavy-based non-stick
frying pan over a high heat. Spray
the lamb steaks with oil, then cook
for 2–3 min on each side until done Kale, mushroom and chilli and cook for 2–3 min to brown.
to your liking. Set aside to rest for cashew stir-fry 2 Add the kale and peas and cook
5 min, then slice on the diagonal. prep 15 min cook 10 min serves 4 for 2–3 min to heat through. Add
4 Add the sunflower seeds and vegetarian dairy free the cashews and cook for 2 min
dressing to the oranges and more. Toss through the Chinese five
spinach and toss well. Divide the 1tbsp sesame oil spice and soy sauce, then serve.
salad among 4 plates, spoon the 300g button mushrooms, sliced TIP For a more substantial meal,
carrot purée in the centre, then top 25g fresh ginger, grated serve the stir-fry with steamed
with the sliced lamb and serve. 1–2 mild red chillies, deseeded and brown rice or noodles.
finely sliced
3 400g kale, shredded
350g frozen peas
PER SERVING
75g unsalted cashews 3
427kcal 7.9g fibre 2tsp Chinese five spice
25.9g fat 29.8g protein 2tbsp reduced salt soy sauce PER SERVING
6.7g saturates 1.2g salt 237kcal 10.2g fibre
20g carbs 147mg calcium 1 Heat the sesame oil in a wok or 14.3g fat 12.7g protein
17.6g sugars 3.3mg iron large non-stick frying pan over a 2.5g saturates 0.9g salt
medium-high heat until shimmering. 15.7g carbs 187mg calcium
Add the mushrooms, ginger and 8.3g sugars 5mg iron

WorldMags.net Chicken katsu with
quick carrot pickle
prep 20 min cook 20 min serves 4
dairy free
4tbsp rice vinegar

1tbsp caster sugar
2 carrots, peeled into ribbons
lengthways
4tbsp ground linseed or ground
almonds
50g fresh wholemeal breadcrumbs
4 x 115g skinless chicken breasts
Cooking oil spray
1 large aubergine, cut into 2cm
cubes
2tbsp brown miso paste
1tsp grated fresh ginger
Spring chicken soup 2 spring onions, green part only,
roughly chopped
2 x 250g packs ready to heat
brown rice
1 Heat the oven to 200°C/fan 180°C/

gas 6 and line a baking tray with foil.
2 Combine the vinegar and sugar
in a mixing bowl until the sugar
dissolves. Add the carrot ribbons
and push down to immerse in the
vinegar mixture. Set aside to pickle.
Spring chicken soup 2 Add the chicken and ginger to 3 Meanwhile, combine the linseed
prep 10 min cook 10 min the pan and cook for 2 min. Add the or almonds with the breadcrumbs
serves 4 green beans, peas, sweetcorn, and spread on a plate. Dip the
dairy free courgettes and cannellini or butter chicken into the crumb mixture to
beans, then bring back to the boil. coat, then put in the prepared
2 very low salt chicken stock cubes Simmer for 5 min or until the baking tray. Spray with oil and bake
2 large skinless chicken breasts, chicken is cooked through and the for 16–18 min until the chicken is
thinly sliced vegetables are tender. golden and cooked through.
2tsp grated fresh ginger 3 Season the soup with pepper, 4 While the chicken is cooking, spray
300g green beans then divide among 4 bowls and a large non-stick frying pan with oil
160g frozen peas serve with the bread, garnished and set over a medium-high heat.
160g frozen sweetcorn with fresh basil leaves, if you like. Add the aubergine and stir-fry until
2 courgettes, thinly sliced lightly browned. Mix the miso paste
2 x 400g tins cannellini or butter with 200ml water, then add to the
beans in water, drained pan along with the ginger and
4 slices sourdough bread, to serve 4 spring onions. Reduce the heat and
Fresh basil leaves, to garnish simmer for 15 min.
(optional) PER SERVING
5 A few min before the end of the
397kcal 16.5g fibre cooking time, heat the rice according
1 Dissolve the stock cubes in 1 litre 4.5g fat 39.4g protein to the pack instructions. Drain the
boiling water in a large saucepan. 1.3g saturates 0.7g salt pickled carrot. Cut each chicken
Bring back to the boil, then reduce 49.5g carbs 238mg calcium piece in half diagonally, then serve
the heat to a simmer. 10.6g sugars 5.8mg iron with the rice, aubergine and carrot.

R EC I PE S
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1
PER SERVING
474kcal 8.5g fibre
12.1g fat 38g protein
1.4g saturates 1.9g salt Chicken katsu with
56.7g carbs 101mg calcium quick carrot pickle
9.7g sugars 2.4mg iron

R EC I PE S
serves 4
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Zesty fish and pea pie
prep 15 min cook 20 min
1 Heat the oven to 200°C/fan
180°C/gas 6. Melt the spread over
a low heat in a large saucepan,
then add the flour and stir for
the fish mixture to cover. Sprinkle
with the parmesan and lemon zest.
3 Bake the pie for about 15 min
until golden and piping hot.
2tbsp low fat spread 2–3 min. Add the mustard, then Garnish with the parsley and serve.
2tbsp plain flour gradually pour in 375ml of the milk,
1tsp dijon mustard stirring until the sauce thickens.
450ml skimmed milk Add the fish and spinach and stir
300g firm white fish fillets, cut gently, taking care not to break up 2
into chunks the fish. Cook for 2 min or until the
200g smoked fish, cut into chunks spinach wilts. Transfer the mixture PER SERVING
75g baby spinach to a shallow baking dish and 356kcal 11.7g fibre
2 x 400g tins butter beans, drained season with black pepper. 6.6g fat 42g protein
and rinsed 2 In a food processor, combine the 2.3g saturates 1.1g salt
300g frozen peas, thawed beans and peas with the remaining 34.3g carbs 299mg calcium
25g parmesan, grated milk until a rough mash forms, 11.3g sugars 3.9mg iron
Zest 1 lemon adding more milk or water to loosen

Chopped fresh parsley, to garnish if needed. Spread the mash over
Zesty fish and

pea pie
RECIPES: NIKI BEZZANT, SARAH SWAIN. PHOTOS: MELANIE JENKINS, WENDY FENWICK

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When
3 garlic cloves, crushed
2tsp sambal oelek (Malaysian chilli
paste) or hot chilli sauce
1 red pepper, diced
1 large head broccoli, cut into
VEGGIE
florets
2 x 250g packs ready to heat
brown rice
1tbsp reduced salt soy sauce
4 eggs
packs a
1 Put the carrots, cucumber and
vinegar in a bowl. Leave to pickle
for 10 min, then drain.
2 Meanwhile, spray a wok or large
non-stick frying pan with oil and set
over a high heat. Add the tofu and
PROTEIN
stir-fry for 2–3 min until golden,
then transfer to a plate and set aside.
3 Return the pan to a high heat and
spray with a little more oil. Fry the
onion for 1 min, then add the
garlic and sambal oelek or chilli
PUNCH
sauce and stir-fry for 1–2 min until
fragrant. Add the pepper and
broccoli along with 2tbsp water,
then stir-fry for 2 min or until the
veg are almost tender. Add the rice
and soy sauce to the pan and
It’s important to get iron and protein on stir-fry for 1–2 min until heated
to your meat-free plate, and our four hearty through. Return the tofu to the pan
recipes tick both nutrition boxes and toss to heat through.
4 At the same time, spray another
large non-stick frying pan with oil
and set over a high heat. Fry the
eggs for 2–3 min, in batches if
necessary, until cooked to your liking.
5 Divide the nasi goreng among 4
Nasi goreng with fried serving plates. Top each with a fried
egg and quick pickle egg and grind of black pepper,
prep 15 min cook 10 min serves 4 then serve with the pickled carrots
vegetarian dairy free and cucumber on the side.
2 carrots, cut into matchsticks

½ cucumber, trimmed and thinly
sliced diagonally 3
1½tbsp seasoned rice
vinegar PER SERVING
Cooking oil spray 408kcal 11.2g fibre
375g firm tofu, cut into 11.8g fat 27g protein
bite-size cubes 2.8g saturates 0.8g salt
1 small red onion, thinly sliced 51.3g carbs 242mg calcium
into wedges 11g sugars 4.7mg iron

R EC I PE S
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Nasi goreng
with fried
egg and
quick pickle
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R EC I PE S
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Mexican quinoa salad
with lime dressing
vegetarian gluten free
quinoa is tender. Set aside to cool.
2 Meanwhile, heat a griddle pan
to medium. Spray the corn with oil,
then add to the griddle pan and
Roast pepper, pea and
courgette quiche
serves 4 vegetarian
dairy free cook, turning occasionally, for
8–10 min until golden and tender. Cooking oil spray
140g quinoa Remove from the heat and leave 4 filo pastry sheets
3 corn on the cobs (see tip) until cool enough to handle. 200g asparagus, cut into 3cm
Cooking oil spray 3 Carefully slice the corn kernels lengths
400g tin black beans in water, from the cobs with a sharp knife. 200g frozen peas
rinsed and drained Put the cooked quinoa and corn in 300g silken tofu, drained
¼ small red cabbage, trimmed and a large salad bowl. Add the black 5 eggs
shredded beans, cabbage, tomatoes and 1 large courgette, grated and
2 large tomatoes, chopped coriander and toss together. moisture squeezed out
½ x 25g bunch fresh coriander, 4 Combine the lime juice, garlic, 100g roasted red peppers from
roughly chopped oil, paprika, chilli and maple syrup a jar (in water), drained, patted
Juice 1 lime, plus wedges to serve in a small bowl to make a dressing. dry and diced
1 garlic clove, crushed Add to the salad and toss gently. 4 spring onions, cut into 3cm
2tsp avocado or rapeseed oil Serve with lime wedges on the side. lengths
1tsp paprika 70g reduced fat feta, crumbled
1 mild red chilli, deseeded and 2tbsp chopped fresh mint
finely chopped 125g mixed salad leaves, to serve
1tsp maple syrup 3
1 Put the quinoa in a medium PER SERVING
160°C/gas 4. Grease a 23cm
saucepan with 300ml water and 254kcal 12.5g fibre diameter loose-bottom tart tin
bring to the boil. Reduce the heat 5.9g fat 13.3g protein with spray oil.
to low, cover the pan and simmer 0.7g saturates 0.1g salt 2 Spray each filo sheet with a light
for 12–15 min until the water 36g carbs 105mg calcium coating of oil, then fold in half.
has been absorbed and the 8g sugars 5.1mg iron Layer the folded filo in the
prepared tin, evenly covering the
base and sides, to make a case. Put
Mexican quinoa the tin on a baking sheet.
salad with 3 Blanch the asparagus and peas
lime dressing in a saucepan of boiling water for 1
min or until just tender. Drain, refresh
under cold water, then drain again.
4 Blend the tofu with the eggs until
smooth. Season with ground black
pepper, then transfer the mixture
to a large bowl. Stir in the blanched
asparagus and peas, grated
RECIPES: CHRISSY FREER. PHOTOS: MARK O’MEARA
courgette, red pepper, spring

onions, feta and mint.
5 Pour the egg mixture into the
quiche case, distributing the feta
and vegetables evenly. Bake for
COOK’S TIP 30–35 min until the filling is set.
If you like, replace 6 Remove the quiche from the
the corn on the oven and leave to cool in the tin
cobs with a 320g
for 5 min, then transfer to a serving
tin sweetcorn in
water, drained, plate. Cut the quiche into slices and
and skip serve hot or cold, with the salad.
step 2.
WorldMags.net
WorldMags.net Roast pepper,
pea and courgette
quiche
Roast vegetable salad with

satay dressing
2 x 400g tins chickpeas in water, 4 Meanwhile, make the dressing:

drained drain the cashews, then tip into a
250g tenderstem broccoli, blender and add the curry powder,
3 trimmed mirin, lemon juice and 2tbsp
1tsp curry powder water. Blitz until thick and creamy,
PER SERVING
1tbsp mirin adding a little more water to thin,
390kcal 7.7g fibre 1tbsp lemon juice if necessary.
14.5g fat 28.3g protein 100g baby spinach 5 Gently toss the roasted squash,
4.7g saturates 1.6g salt ½ small red onion, thinly sliced broccoli and chickpeas with the
38.4g carbs 304mg calcium spinach and red onion to combine.
8.9g sugars 5.1mg iron 1 Put the cashews in a medium Transfer to a serving dish, drizzle
bowl, cover with cold water and with the dressing, then season with
leave to soak for 2 hr. ground black pepper to serve.
Roast vegetable salad 2 Heat the oven to 200°C/fan
with satay dressing 180°C/gas 6 and line 2 baking trays
prep 15 min + soaking with baking paper. Put the squash
cook 30 min serves 4 in one tray and spray with oil, then 4
vegetarian gluten free roast for 30 min or until tender.
dairy free 3 Pat the chickpeas dry with kitchen PER SERVING
paper, then put them in the 329kcal 14.6g fibre
50g unsalted, roasted cashews remaining baking tray with the 10.8g fat 16.6g protein
1kg butternut squash, deseeded broccoli. Spray with oil, then roast 1.7g saturates 0.1g salt
and diced into 2cm cubes for 10 min or until the chickpeas are 44.2g carbs 221mg calcium
Cooking oil spray golden and the broccoli is tender. 13.3g sugars 5.6mg iron

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How much sugar?
Across the UK, many people begin their day with a bowl of breakfast cereal.
%XWZKDWDUHWKHQXWULWLRQDOEHQHŵWVDQGKRZPXFKVXJDUGRHVLWFRQWDLQ"
BREAKFAST CEREAL HAS LONG QHZVLVJRRG7KHŵJXUHVVKRZ Why choose a

been seen as a healthy choice ready-to-eat breakfast cereals cereal breakfast?
to start your day, thanks to its actually make a reasonably small As with any food, it’s important to
balanced nutritional content, and contribution to our overall daily consider its contribution to your
the fact that it provides a range of sugar intake, providing around overall diet and not just the
nutrients, including vitamins and 6% of daily intake for pre-school contribution of a single nutrient.
minerals for a relatively modest children, 8% for four to 10-year- With that in mind, people who
amount of calories.1 olds, 6% for 11 to 64-year-olds and regularly eat breakfast cereal
But recent advice to reduce 5% for those aged 65 and over. tend to have a better all-round
the amount of sugars we Starting your day with a nutrient intake – they generally
consume has focused our ERZORIIRUWLŵHGFHUHDOZLWKPLON have lower amounts of fat and
attention on the sugar content or yogurt is also a brilliant way sugar in their diet, and higher
of all foods in our diet. As a to bring 10 important nutrients intakes of a range of vitamins
commonly consumed food, to your breakfast table each and minerals when compared
breakfast cereals are no morning, including essential with breakfast-skippers or those
exception – but, thankfully, the B vitamins and iron. eating other choices.2,3
On average, breakfast Breakfast cereals are often:

cereals provide around 6% Olow in fat
of daily sugar intake ODJRRGVRXUFHRIŵEUH
Oeaten with milk or yogurt,
which provide protein
and calcium
Ocontributors of valuable
nutrients, such as B vitamins
and iron.
Most Kellogg’s breakfast

cereals* are a good source
of B-group vitamins – thiamin
%ULERŶDYLQ%QLDFLQ
YLWDPLQ%DQGYLWDPLQ%
(folic acid) – as well as
vitamin D (in kids’ and family
cereals) and iron.
*Kellogg’s Ancient Legends cereal is
FXUUHQWO\QRWIRUWLŵHG
WorldMags.net
WorldMags.net 30% Cutting sugar in Kellogg’s foods
LESS Kellogg’s is committed to reducing the amount of sugar
SUGAR
in its products, both by reformulating existing brands and
introducing strict sugar targets for new products. Progress
has already been made – take Kellogg’s Bran Flakes, for
instance, which now contain 30% less sugar**, with the
equivalent to 1tsp sugar in each bowl. Take a look at the
diagram below – you may be surprised by how little sugar
many Kellogg’s cereals contain.
OHVVVXJDUWKDQWKHDYHUDJHRIRWKHUŶDNHEDVHGEUHDNIDVWFHUHDOV
TEASPOONS OF
SUGARS PER 30G
BOWL IN SELECTED
KELLOGG’S CEREALS*
1/4 1/2 1/2 1 1 2 2

KELLOGG’S KELLOGG’S KELLOGG’S KELLOGG’S KELLOGG’S KELLOGG’S KELLOGG’S
WHEATS CORNFLAKES RICE KRISPIES SPECIAL K BRAN FLAKES COCO POPS FROSTIES
(45G BOWL) ORIGINAL
FLAKES
*Sugar content in Kellogg's cereals is calculated based on a 5g teaspoon of sugar.

Legend guide: ¼tsp = <2g; ½tsp = 2–3g; 1tsp = 4–6g; 2tsp = 9–11g
References: O 1Papoutsou S et al (2014) The combination of daily breakfast consumption and optimal breakfast choices in childhood is an
important public health message. Int J Food Sci Nutr. 65: 273-9 O 2Holmes BA et al (2012) The contribution of breakfast cereals to the nutritional
intake of the materially deprived UK population. Eur J Clin Nutr 66: 10-17 O 3Gibson S & Gunn P (2011) What’s for breakfast? Nutritional
implications of breakfast habits: insights from the NDNS dietary records. Nutrition Bulletin 36: 78–86
For more information visit kelloggs.co.uk
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Four ways to a
Thai fishcakes
with crunchy
rice salad

R EC I PE S
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We all love a fishcake, so we’ve created some flavour
hfg
variations, plus a chicken version, for your recipe file
ER
Thai fishcakes with crunchy rice salad
COV PE
RECI
prep 15 min cook 15 min 2tsp sesame seeds
serves 4 Juice 1 lime, plus wedges to serve
gluten free dairy free 1tbsp toasted sesame oil
500g skinless and boneless 1 Put the haddock, egg white, fish
haddock fillet, chopped sauce, ginger, lemongrass paste, juice and sesame oil, then toss.
1 egg white coriander, half the spring onions 4 Serve the fishcakes with
1tbsp gluten free fish sauce and two-thirds of the chilli in a food the salad and lime wedges,
1tbsp finely grated fresh processor. Blitz to a coarse paste, garnished with the remaining
ginger then shape into 8 fishcakes. (If you spring onions and chilli.
1tbsp lemongrass paste plan to freeze them, do so now.)
3tbsp chopped fresh coriander 2 Spray a large non-stick frying pan
6 spring onions, thinly sliced with oil and set over a medium
1 long red chilli, finely chopped heat. Cook the fishcakes, in batches, 2
Cooking oil spray for 4 min on each side or until
For the rice salad golden and cooked through.
PER SERVING
250g pack ready to heat 3 Meanwhile, prepare the salad. 270kcal 6g fibre
brown rice Heat the rice according to the pack 6.1g fat 29.3g protein
400g crunchy salad mix instructions, then transfer to a large 1g saturates 1.4g salt
200g mangetout, thinly sliced serving bowl. Add the salad mix, 26g carbs 109mg calcium
lengthways mangetout, sesame seeds, lime
VARY THE FLAVOUR... CHANGE THE PROTEIN... SWAP THE SALAD…

Mediterranean Cajun chicken Cherry tomato
fishcakes patties and pumpkin seed
gluten free dairy free gluten free dairy free gluten free dairy free
Omit the fish sauce, ginger, Swap the haddock for skinless Swap the mangetout for the
lemongrass paste, coriander and chicken or turkey breast. Omit the same quantity of halved
chilli. Add the zest of 1 lemon fish sauce, ginger, lemongrass paste cherry tomatoes, the sesame
RECIPES: SARAH SWAIN, PHIL MUNDY. PHOTOS: MELANIE JENKINS, ISTOCK
and 1tbsp lemon juice, a small and chilli. Add 1tbsp Cajun spice seeds for toasted pumpkin
bunch of fresh basil and 1tsp mix and the zest and juice of 1 lime seeds (toast in a dry, non-stick
fennel seed, crushed, to the food in step 1. Fry for an extra 1 min on frying pan), and the sesame
processor in step 1. each side or until cooked through. oil for extra-virgin olive oil.
2 2 2
PER SERVING PER SERVING PER SERVING (incl Thai fishcakes)
266kcal 5.7g fibre 308kcal 6.1g fibre 264kcal 5.1g fibre
6.1g fat 29.5g protein 6.9g fat 37.1g protein 5.9g fat 28.2g protein
1g saturates 0.3g salt 1.2g saturates 1.7g salt 0.9g saturates 1.4g salt
25.4g carbs 134mg calcium 25.8g carbs 99mg calcium 26g carbs 76mg calcium
6.4g sugars 2.1mg iron 6.5g sugars 2.2mg iron 7g sugars 1.5mg iron

R EC I PE S
WorldMags.net EXTREME MAKEOVER
Put this curry house favourite back on the menu

with our healthier take on the cream-laden original
prep 15 min cook 20 min For the spice paste fragrant. Transfer to a mini food
serves 4 gluten free 1tsp coriander seeds processor or pestle and mortar and
1tsp cumin seeds grind to a powder. Add the rest of
1tbsp rapeseed oil 1tsp garam masala the spice paste ingredients along
4 skinless chicken breasts, cut 2 garlic cloves, crushed with 4tbsp water, then whiz or
into chunks 35g flaked almonds pound until well combined.
2 onions, sliced 2 green chillies, sliced 2 Heat the oil in the frying pan used
1tsp ground turmeric 25g fresh ginger, sliced for the spice mix over a high heat,
1tsp caster sugar 2tbsp tomato purée then, when hot, add the chicken
500ml 5% fat Greek yogurt and onions and cook for 5 min.
(we used Total) 1 To make the spice paste, heat Add the turmeric along with the
2tbsp desiccated coconut a large non-stick frying pan spice paste and cook, stirring, for
25g fresh coriander, chopped, plus over a medium heat, then toast the a further 3–4 min until fragrant.
extra leaves to garnish coriander seeds, cumin seeds and 3 Turn down the heat to medium,
Lime wedges, to serve garam masala for 1–2 min until then add the sugar and yogurt.
Stir well, then simmer gently for
5–10 min. Meanwhile, toast the
desiccated coconut in a dry
HOW WE MADE IT HEALTHIER… non-stick frying pan for a few min
until golden.
O Traditional per tablespoon. pushes up calories, 4 Stir the chopped fresh coriander
recipes use large O We used chicken fat and saturates, through the curry, then serve
amounts of ghee, breast rather than so we replaced sprinkled with the toasted coconut
which is high in the classic mix these ingredients and extra coriander leaves, with
saturates, but of light and dark with 5% fat Greek lime wedges to squeeze over.
we fried our
chicken in just a
meat – this does
mean the iron
yogurt, which still
gives a creamy
1
RECIPE: LOTTIE COVELL. PHOTO: CHARLIE RICHARDS
small amount of content of our texture. This also HFG RECIPE CLASSIC RECIPE
vegetable-based oil. dish is lower, but it has the advantage Per serving Per serving
419kcal 586kcal
O We made our saves a little fat. of boosting the 18.1g fat 42.7g fat
own curry paste, O Traditional protein and 7.2g saturates 27.4g saturates
so we could ensure recipes use double calcium in our 14.7g carbs 11.2g carbs
our curry is cream and/or dish. To get the 12.2g sugars 9.2g sugars
much lower in salt coconut milk to classic flavour, 4.2g fibre 5.6g fibre
– ready-made curry get a creamy we scattered over 51.2g protein 39.3g protein
0.4g salt 1.2g salt
paste can contain texture. But this a little toasted
209mg calcium 82mg calcium
up to 0.7g salt considerably coconut to serve.
2.9mg iron 5.1mg iron

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ONLY
419
kcal
Chicken korma
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Love your
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LEFTOVERS
Make the Easter feast last a little longer with these
tasty ways to use up surplus roast meat
Warm Cajun pork salad
dairy free
50g blanched hazelnuts

2 flour tortillas
2 celery sticks, sliced
2 little gem lettuces, chopped
1 cucumber, chopped
150g radishes, chopped
Cooking oil spray
250g leftover lean roast
pork, shredded
1tbsp Cajun spice mix
3tbsp avocado oil
2tbsp white wine
vinegar
Fresh coriander sprigs,
to garnish (optional)
1 Heat the oven to

180°C/fan160°C/gas 4.
Put the nuts in a baking
tray, then put in the oven.
Put the tortillas directly on the
shelf below the nuts. Cook for
10 min or until the nuts are
golden and the tortillas are crisp.
2 Meanwhile, toss the celery, lettuce,
Warm Cajun cucumber and radishes together in
pork salad a large salad bowl.
3 Spray a non-stick frying pan with
oil. Add the pork and spice mix and
2 stir-fry for 4–5 min until piping hot.
4 Mix the avocado oil with the
PER SERVING
vinegar in a small bowl. Roughly chop
373kcal 4.3g fibre the toasted nuts and break the tortillas
21.6g fat 26.5g protein into small pieces, then toss through
3.5g saturates 2g salt the salad with the pork and dressing.
17.6g carbs 107mg calcium Sprinkle with black pepper and
3.9g sugars 2.2mg iron garnish with coriander, if you like.

R EC I PE S
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Beef bahn
with pickled veg
prep 10 min + marinating serves 4
1 Using a vegetable peeler,
peel the carrots and cucumber
(stopping at the seeds) into long
ribbons, then put in a mixing bowl.
then divide among the baguettes
with the beef and ketjap manis.
Garnish with coriander, if you like.
2 carrots Add the onion, lime juice, sugar

1 cucumber and fish sauce and toss well. Put in
½ red onion, very thinly sliced the fridge to marinate for 15 min, 1
Juice 2 limes tossing again halfway through.
1tbsp caster sugar 2 Cut the baguettes almost all the PER SERVING
1tbsp fish sauce way through, then pull out most 422kcal 5.6g fibre
4 mini baguettes of the soft inside (save this to make 6g fat 36.4g protein
4tbsp fat free Greek yogurt breadcrumbs later). Spread the 1.9g saturates 1.6g salt
300g leftover lean roast beef, inside of the baguettes with yogurt. 59g carbs 177mg calcium
thinly sliced 3 Squeeze out the pickled veg, 14.9g sugars 3.4mg iron
4tsp ketjap manis

Fresh coriander sprigs, to garnish
(optional)
Beef bahn
with pickled veg

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Spiced chicken
pilaf with
mint yogurt
serves 2
Cooking oil spray

1 onion, sliced
150g leftover skinless roast
chicken, chopped
1tbsp baharat or similar Moroccan
spice mix
Spiced chicken
pilaf with
100g basmati rice, rinsed well mint yogurt
300ml very low salt chicken stock
3 spring onions, chopped
2tbsp chopped fresh mint
200g fat free Greek yogurt and simmer gently, without stirring,
2tsp extra virgin olive oil, to drizzle for 15 min or until the stock has
been absorbed and the rice is al
1 Spray a large non-stick frying dente. Add the spring onions, then 1
pan (that has a lid) with oil and heat. cover and leave for 5 min. Fork
Add the onion and fry over a through to separate the grains. PER SERVING
medium heat for 5 min. Add the 3 Stir the mint through the yogurt. 452kcal 3.7g fibre
garlic and fry for 2 min. Divide the pilaf between 2 plates, 10.7g fat 35.7g protein
2 Add the chicken to the pan with then serve with a dollop of the mint 2.5g saturates 0.6g salt
the spice mix and cook for 2–3 min. yogurt, drizzled with the oil and 55.5g carbs 152mg calcium
Add the rice and stock, then cover sprinkled with black pepper. 9.7g sugars 2.2mg iron

R EC I PE S
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Lamb and white bean
stew with feta
gluten free
Cooking oil spray

1 onion, sliced
Zest 1 lemon
1tsp dried oregano
2 x 400g tins butter beans
in water, drained
500g passata
1 red chilli, sliced
300g leftover lean roast lamb,
chopped into chunks
2tbsp chopped fresh parsley
50g reduced fat feta, crumbled
2tbsp extra virgin olive oil,
to drizzle
1 Spray a large non-stick frying pan

with oil and heat. Add the onion
and fry for 5 min or until soft. Add
the garlic, lemon zest, oregano,
beans, passata and chilli and bring
to a simmer. Cook for 10 min or
until the sauce is reduced slightly
– add a little water if it’s too dry.
2 Meanwhile, spray a separate
non-stick frying pan with oil and
heat. Season the lamb with black
pepper, then fry over a high heat
for 5–10 min until piping hot and
crispy. Toss through the parsley.
3 Divide the beans among 4 bowls,
top with the lamb and parsley
mixture, then crumble over the
feta. Drizzle with the olive oil, then
serve straightaway. Lamb and white
RECIPES: REBECCA SMITH. PHOTOS: TONY BRISCOE
bean stew with feta
2
PER SERVING
377kcal 9.6g fibre
15.5g fat 34.2g protein
4.8g saturates 1.3g salt
26.5g carbs 112mg calcium

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R EC I PE S
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DINNER for ONE
Green veg and tofu

omelette Dish up a hearty serving of vitamin-rich veg
in just 20 min with our meat-free solo supper
prep 10 min cook 10 min 1 Put the green beans, courgette
serves 1 vegetarian and broccoli in a microwave-safe
bowl, cover with clingfilm and cook
80g green beans, cut into 3cm on high for 2 min (or steam for
lengths 3–4 min) until tender-crisp.
½ courgette, thinly sliced 2 Heat a small non-stick frying pan
60g broccoli, cut into small florets over a medium heat and spray with
Cooking oil spray oil. Add the tofu and cook for 3–4
100g firm tofu, cut into small cubes min until golden, then transfer to
2 eggs, lightly beaten a plate and set aside.
2tbsp skimmed milk 3 Combine the eggs and milk in a
1tbsp dukkah (Egyptian spice mix) jug, then season with white pepper.
1 slice wholemeal bread and Spray the frying pan used to cook
2tbsp spicy chutney, to serve the tofu with a little more oil and
heat. Pour in the egg and swirl
around to coat the base of the pan.
Cook for 1–2 min until the omelette
is almost all cooked.
4 Arrange the vegetables and tofu
over the omelette in the pan, then
sprinkle with the dukkah. Cook for
a further 1 min. Serve immediately
with the bread and chutney.
3
PER SERVING
503kcal 13.4g fibre
RECIPE: NIKI BEZZANT. PHOTO: MARK O’MEARA

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LASAGNE
Curried beef lasagne
prep 15 min cook 1 hr serves 6
Cooking oil spray
taken to the
1 onion, finely chopped
2tbsp medium curry paste
400g 5% fat beef mince
next level
1 very low salt beef stock cube,
dissolved in 250ml boiling water
400g tin chopped tomatoes
250g mushrooms, sliced
Bored with that failsafe 1 courgette, diced
recipe? Add new layers 2 carrots, grated
of appeal with our 70g rocket
variations on a classic 250g dried lasagne sheets
Fresh coriander leaves, to garnish
(optional)
Mixed leaves, to serve (optional)
For the cheese sauce
175ml skimmed milk
2tsp cornflour
250g ricotta, crumbled
30g parmesan, grated
40g reduced fat cheddar, grated
1tsp wholegrain mustard

170°C/gas 5 and spray a 2 litre
ovenproof dish with oil.
with oil and set over a medium
heat, then cook the onion for 5 min
or until softened. Stir in the curry
paste and mince and cook until
browned. Add the stock, tomatoes,
mushrooms, courgette and carrot,
then cook for 10 min. Stir through
the rocket, then take off the heat.
3 Meanwhile, prepare the cheese
Curried beef
sauce by combining all the
lasagne
ingredients with a balloon whisk.
4 Spoon a third of the mince
mixture into the dish and spread
over the base. Cover with a third of
the lasagne sheets, then spoon over
2 a third of the cheese sauce. Repeat
the layers twice more, ending with
PER SERVING
the cheese sauce. Bake for 40–45
409kcal 5.8g fibre min until golden and bubbling hot.
13.7g fat 29.9g protein 5 Sprinkle with coriander, if using,
6.9g saturates 0.8g salt and some ground black pepper,
44.5g carbs 324mg calcium then serve the lasagne with mixed
10.8g sugars 3.9mg iron leaves on the side, if using.

R EC I PE S
WorldMags.net
Chicken and
mushroom lasagne
prep 15 min cook 1 hr 5 min
serves 6
Cooking oil spray

1 onion, finely chopped
1tsp garlic purée
75g semi-dried tomatoes, chopped
1 green pepper, diced
325g mushrooms, sliced
3tbsp chopped fresh basil or 2tbsp
chopped fresh thyme, plus extra
Chicken and
sprigs to garnish
mushroom
2 x 400g tins chopped tomatoes lasagne
1 red chilli, chopped
1 very low salt chicken stock cube,
dissolved in 125ml boiling water
500g cooked skinless chicken
breast, diced
100g baby spinach, chopped
250g dried lasagne sheets
Mixed salad, to serve (optional)
600g reduced fat cottage cheese
125ml skimmed milk
1tbsp cornflour
1tsp mustard powder

with oil and cook the onion with the
garlic purée for 5 min or until
softened. Add the semi-dried
tomatoes, pepper, mushrooms and
herbs and cook for a few min. Add
the tinned tomatoes, chilli, stock and
chicken. Simmer for 15 min. Season
with pepper, then stir in the spinach.
3 Meanwhile make the cheese
sauce. Blend the cottage cheese,
milk, cornflour, three-quarters of
the parmesan and the mustard 3
powder until smooth and creamy.
4 Spoon a third of the chicken PER SERVING
mixture into the dish and spread the cheese sauce. Top with the 467kcal 6.2g fibre
over the base. Cover with a third of remaining parmesan, then cook 9.3g fat 48.5g protein
the lasagne sheets, then spoon over for 40–45 min. Sprinkle with 3.8g saturates 2.4g salt
a third of the cheese sauce. Repeat extra herbs and black pepper 50.6g carbs 321mg calcium
the layers twice more, ending with and serve with salad, if you like. 15.7g sugars 3.8mg iron

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Seafood lasagne
40g reduced fat cheddar, grated
200g reduced fat cottage cheese,
blended until smooth
½tsp dijon mustard
½tsp paprika

with oil and set over a medium
heat. Cook the onion with the garlic
purée for 5 min or until softened.
Add the fresh tomatoes,
mushrooms, red pepper and
tomato purée and cook for a few
min or until the veg soften. Add the
wine and bubble for 3–4 min. Add
the tinned tomatoes, thyme and
stock, then cook for 5 min. Add the
fish, seafood and herbs and cook
for 2–3 min until cooked through.
sauce. In a small bowl, blend the
cornflour with a little of the milk
to form a paste. Heat the remainder
of the milk in a pan until hot.
Add the cornflour paste and stir
continuously until the sauce is
smooth and thick. Add the cheeses,
mustard and paprika, then remove
from the heat.
4 Spoon a third of the fish mixture
into the prepared dish and spread
over the base. Cover with a third of
the lasagne sheets, then spoon
over a third of the cheese sauce.
Repeat the layers twice more,
finishing with the cheese sauce.
Seafood lasagne 4 fresh thyme sprigs Bake for 40–45 min, then serve
prep 15 min cook 1 hr 5 min 1 very low salt fish or vegetable garnished with the extra herbs.
serves 6 stock cube, dissolved in 100ml
RECIPES: SARAH SWAIN. PHOTOS: DEVIN HART
boiling water
Cooking oil spray 400g skinless white fish fillets,
1 red onion, sliced cut into chunks 2
2tsp garlic purée 200g mixed cooked seafood
4 tomatoes, chopped 4tbsp chopped fresh basil or PER SERVING
250g mushrooms, sliced parsley, plus extra to garnish 417kcal 5.2g fibre
1 red pepper, diced 250g dried lasagne sheets 7.8g fat 34.5g protein
2tbsp tomato purée For the cheese sauce 3.5g saturates 1.4g salt
150ml white wine 3tbsp cornflour 50.8g carbs 309mg calcium
400g tin chopped tomatoes 250ml skimmed milk 12.4g sugars 3.9mg iron

R EC I PE S
WorldMags.net
Tofu, bean and
spinach lasagne
prep 20 min cook 1 hr 5 min
serves 6 vegetarian
Cooking oil spray

1tbsp sunflower oil
4 spring onions, finely chopped
Tofu, bean
1tsp garlic purée and spinach
1 leek, thinly sliced lasagne
25g bunch fresh basil, leaves only
1 carrot, grated
2tbsp sun-dried tomato purée
2 x 400g tins chopped tomatoes
125ml white wine
400g tin cannellini beans in water,
drained
400g firm tofu, cubed
150g baby spinach, chopped
30g toasted pine nuts
250g dried lasagne sheets
600g reduced fat cottage cheese
100ml skimmed milk
Pinch paprika to taste

2 Heat the sunflower oil in a large
non-stick frying pan, then cook the
spring onions, garlic purée and
leek together over a medium heat
for 5 min. Add most of the basil
(reserve a few leaves to garnish),
the carrot and tomato purée and
cook for a few min. Add the
tomatoes, wine, beans and tofu and
cook for 10 min or until the mixture
thickens. Fold in the spinach and
nuts, then take off the heat.
sauce by blending the cottage
cheese with the milk and three-
quarters of the parmesan until sauce. Use a large spoon to press 3
smooth. Add the paprika and down the layers as you go. Repeat
season with black pepper. the layers twice more, finishing with PER SERVING
4 Spoon a third of the bean and the cheese sauce. Sprinkle with the 474kcal 8.7g fibre
tofu mixture into the prepared dish remaining parmesan and cook for 15.6g fat 31.5g protein
and spread over the base. Cover 40–45 min. Garnish with the 4.1g saturates 1.1g salt
with a third of the lasagne sheets, remaining basil and a grind of 51.1g carbs 420mg calcium
then add a third of the cheese black pepper to serve. 14.2g sugars 4.9mg iron

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TURN 4 INGREDIENTS into
PUT IT ON THE MENU
TAKES
HOT CROSS BUN PUDDING 45
MIN
EGGS Sainsbury’s Be Good To By Sainsbury’s Free

Yourself Hot Cross Buns, Range Woodland large
£1.30/6 eggs, £1.40/6
Nature’s very own convenience food, TAKES

MEXICAN BAKED EGGS
nutrient-rich eggs are a low-cost 15
MIN
way to pack in protein in a hurry
FULL OF GOOD QUALITY PROTEIN, vitamins and
minerals, eggs work their magic in cooking by enriching,
thickening, stabilising, and adding lightness when
whisked. You can freeze any leftover whites – defrost,
then use in meringue as a low-fat topping for hot baked
fruit. Yolks can also be frozen, although the protein
can be affected by freezing, so they become thicker.
Look for the Lion Quality stamp, which means the hens
have been vaccinated against salmonella and the eggs Tesco Chunky Tesco Chestnut
have a best-before date. They should be stored at a Veg Pasta, Mushrooms,
constant temperature below 20°C, so it makes sense Sauce, 85p/500g £1/250g
to keep them in the fridge (allow them to come to room
temperature before using in baking and for meringue).
TAKES
You can check an egg’s freshness by putting it in a glass
MIXED GRAIN KEDGEREE
of cold water – if fresh, it will sink to the bottom and if 15
MIN
stale, it’ll float (the older the egg, the larger the air sac).
IT’S NO YOLK!
Two Chicks Free Range Egg White,
£3/500g (15 egg whites), most
supermarkets. Super convenient
for making meringues, low-fat
mousses and omelettes, this
carton keeps in the fridge for up
to seven days or it can be frozen.
Fat and cholesterol free. Waitrose British Blacktail Waitrose Love Life Quinoa,
Per 3tbsp O 22kcal O 0g fat O 0g Large Free Range Eggs, Chickpeas, Bulgar Wheat
saturates O 0.3g sugars O 0.2g salt £1.99/6 & Rice, £1.89/250g
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R EC I PE S
WorldMags.net
A CRACKING DISH
Selected from
182kcal per serving

Heat the oven to 180°C/fan 160°C/gas 4. Cut 4

hot cross buns in half and arrange in a baking
dish. Beat 2 eggs, 250ml milk and 1tbsp
honey together with a fork, then pour over the
hot cross buns. Let the mixture soak into the
buns for a few min, then bake for 30–35 min
until the custard is just set. Serve warm.
By Sainsbury’s 1% fat By Sainsbury’s

British Milk, Runny Honey,
75p/1.1 litre £1.60/340g
Selected from
147kcal per serving

Pour the pasta sauce into a large frying pan with a lid
and heat over a medium heat. Slice the mushrooms
and add to the pan with ½tsp crushed chillies. Cook,
stirring occasionally, for 5 min or until the mushrooms
have softened. Make four dips in the mixture and crack
an egg into each one. Cover the pan with the lid and
cook for 3–5 min until the egg whites are set and the
yolk is cooked to your liking. Sprinkle with extra
Tesco Crushed Tesco Large Free crushed chillies to serve, if you like.
Chillies, Range Eggs,
85p/28g £1.25/6
Selected from
550kcal per serving
Put 3 eggs in a lidded saucepan, cover with cold water,

put the lid on, bring to the boil and cook for 6 min.
WORDS: NICHOLA PALMER. PHOTO: ISTOCK
Meanwhile, empty the mixed grains into a microwave-

safe bowl, stir in 2tsp garam masala and heat in the
microwave according to the pack instructions. Flake the
mackerel and stir through the grains. Drain the eggs
and run under cold water until cool enough to handle.
Peel, cut into quarters and arrange on the mixed grains
Waitrose Cooks’ Waitrose Boneless and mackerel to serve.
Ingredients Garam Smoked Mackerel Fillets,
Masala, £2.69/50g £3.99/230g

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FAST-TRACK YOUR
On days when getting your daily quota is a challenge, borrow a trick from
Kick-ass kale of apple juice and whiz Nutty mango and jug and a stick blender).
kleaner again. Pour into 2 glasses banana smoothie Check the consistency –
prep 5 min serves 2 half-filled with ice and prep 10 min serves 2 if it’s too thick, thin down
vegetarian serve straightaway. vegetarian with a little orange juice.
gluten free 2 Pour into 2 glasses
dairy free 225ml freshly squeezed half-filled with ice and
orange juice, plus extra serve straightaway.
2 large handfuls kale 2 if needed
480ml pressed apple 100ml natural probiotic
juice, plus extra PER SERVING yogurt
if needed 146kcal 1 ripe mango, peeled, 2
Juice ½ lime 0.9g fat stoned and flesh
1 banana, peeled and 0.1g saturates roughly chopped PER SERVING
34.2g carbs 293kcal
chopped 1 banana, peeled and
33g sugars 6.9g fat
Ice cubes, to serve 2.8g fibre chopped
1.1g saturates
2.5g protein Small handful oats
51.9g carbs
1 Put all the ingredients, 0.1g salt 1tbsp almond butter 32.6g sugars
except the ice, into a 83mg calcium Ice cubes, to serve 6.3g fibre
blender and whiz until 1.1mg iron 8.8g protein
smooth (or use a large 1 Put all the ingredients, 0.1g salt
jug and a stick blender). except the ice, into a 137mg calcium
2.2mg iron
2 If the smoothie is a little blender and whiz until
thick, add an extra splash smooth (or use a large
Kick-ass kale Nutty mango and

kleaner banana smoothie
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R EC I PE S
WorldMags.net
FRUIT AND VEG
Donal Skehan – his low-fat smoothies each provide two of your five-a-day
Frozen red 2 Pour the smoothie into Totally tropical 2 glasses half-filled
velvet glasses to serve. taste tickler with ice and serve
prep 5 min serves 2 prep 10 min serves 2 straightaway.
vegetarian vegetarian
dairy free gluten free
2 dairy free
250ml freshly squeezed 2
orange juice, plus extra PER SERVING 1 ripe mango, peeled,
if needed 205kcal stoned and flesh PER SERVING
225g frozen raspberries 3.9g fat roughly chopped 126kcal
0.6g saturates 0.4g fat
1 banana, peeled and 175g fresh pineapple
39.5g carbs 0.1g saturates
chopped 24.7g sugars chunks
32.4g carbs
1tbsp chia seeds 8.7g fibre 2tsp grated fresh ginger 31.9g sugars
3tbsp rolled oats 5.6g protein 500ml coconut water 4.1g fibre
0g salt Juice 1 lime 1g protein
1 Put all the ingredients 104mg calcium Ice cubes, to serve 0.1g salt
2.5mg iron 26mg calcium
into a blender and whiz
0.7mg iron
until smooth (or use a 1 Put all the ingredients,
large jug and a stick except the ice, into a
blender). Add a little extra blender and whiz until
orange juice if you think smooth (or use a large
the consistency is a bit jug and a stick blender).
too thick and whiz again. 2 Pour the smoothie into
Frozen red Totally tropical

velvet taste tickler
Recipes from
Fresh by
Donal Skehan,
(Hodder &
Stoughton, £20)
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healthyfood.co.uk
O
GO TR
OU BSIThuEndreds
WE se and plus d
he s,
for t e recipe plans a
n
mor kly diet ce
wee lth advi
hea
BREAKFAST LUNCH DINNER

Oat bran berry Steak & caramelised Gluten-free
porridge onion sandwiches cauliflower pizza
BAKES DESSERTS SNACKS

Gluten-free lemon Passionfruit Apricot, cranberry
meringue cupcakes pannacotta & goji berry bars
WorldMags.net
S H O PPI N G
WorldMags.net
What’s the deal with…
VANILLA
It’s not just a great ice-cream
flavour, but this naturally sweet
spice makes a healthy stand-in
for sugar, as well as a flavour
booster in savoury dishes
WHAT IS IT?
It’s a spice that comes from the only edible fruit-bearing
orchid, grown in tropical regions – so, not surprisingly,
vanilla is the world’s second most expensive spice, after
saffron. Production is labour-intensive, with each flower
hand pollinated when it opens just once a year. The
beans (or pods) are then sun-dried and cured.
As well as being used to flavour ice

cream, sweet sponges, custards and
syrups for coffee, vanilla makes a
fantastic low-calorie sweetener as the
strong flavour masks bitterness. Use it to
reduce the amount of sugar, syrups or
honey you normally use. You can scrape THE RESEARCH
the seeds from a split pod or use vanilla The smell alone has been found to reduce food cravings. In a
bean paste or extracts (which may contain small study based at a London hospital, overweight volunteers
a little sugar, but you don’t need much to wore a vanilla scented patch on the back of their hand. After
WORDS: LAURA DAY. PHOTO: ISTOCK. PRICES CORRECT AT TIME OF GONIG TO PRESS
produce a strong flavour). Vanilla essence a month, they lost an average of 2.3kg – double that lost by
is cheaper, but it tends to be synthetic volunteers wearing lemon-scented patches or no patches. In
and less intense. We like to add a little particular, the vanilla patches seemed to reduce cravings for
vanilla paste to granola or porridge, and sweet foods, especially chocolate. Another study recently found
add a dash of vanilla extract to our lattes. that vanilla yogurt, unlike fruit yogurts, makes us feel happy.
FROM THE SHOP TO YOUR TABLE

WHAT TO BUY For the best flavour, go OSchwartz OSteenbergs O Nielsen
for a pod, paste or extract. Eric Lanlard, Vanilla Organic Massey
baker at London’s Cake Boy, is a big Pod Fairtrade Madagascar
fan: ‘Vanilla is great for sweetening £2.50/ Vanilla Bourbon
smoothies, porridge and plain yogurt 1 pod, Extract Vanilla Bean
without the calories of sugar. Don’t be widely £4.65/ Paste
afraid to use it in savoury dishes, either available 60ml, £5.99/
– it’s good with smoked fish dishes, red Ocado 118ml,
meat and salad dressings, and gives widely
tomato stews and soups a kick.’ available

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#HEALTHYGIFTS
Think healthy food
bloggers are only ever
knee-deep in chia
seeds and chickpeas?
Think again – these
girls also know how to
knock up a treat or two…
Here are two recipes that
are perfect for a Mother’s
Day or Easter gift: sweet
without going OTT
and easy to whip up
Tahini date
fridge fudge
of the dates finely, then set aside. or chill in the fridge for 30 min.
2 Put the remaining dates in a food 5 When firm, turn out the fudge
processor along with the tahini on to a board, slice into 18 equal
RECIPE FROM GOOD + SIMPLE BY MELISSA AND JASMINE HEMSLEY (EBURY, £25).
Melissa and Jasmine Hemsley
and oil, then blend until it forms squares, then wrap up.
Tahini date a smooth, thick paste. TIP The fudge keeps well in the
fridge fudge 3 Transfer the mixture to the fridge or freezer, so make double!
prep 10 min + 15 min chilling prepared tray or container and
makes 18 squares vegetarian use a spatula to press down
gluten free dairy free evenly. Decorate the top with the
reserved date slices and a sprinkle PER SQUARE
85g pitted dates of sesame seeds or desiccated 66kcal 1g fibre
110g light wholemeal tahini coconut. Pour over any leftover oil 5.3g fat 1.4g protein
2tbsp extra virgin olive oil from the food processor and press 0.8g saturates 0g salt
1tbsp white sesame seeds or everything down gently. 3.3g carbs 49mg calcium
desiccated coconut, 4 Freeze for 15 min or until firm, 3.2g sugars 0.8mg iron
PHOTO: NICK HOPPER
to decorate
1 Line a small baking tray or împortant

We love the nutty flavour the tahini gives. It’s
to use wholemeal tahini, which contains
plastic container (about 11x17cm)
with baking paper. Slice one no emulsifiers, otherwise your fudge might not set._
R EC I PE S
WorldMags.net
Madeleine Shaw
Gluten-free
chocolate cake
prep 10 min cook 20 min +
cooling cuts into 12 slices
125g low-fat spread (we used

Flora Light), plus extra to grease
200g dark chocolate (Madeleine
likes Ombar 72% Raw Cacao)
125g coconut sugar
1 vanilla pod
4 eggs, separated
Gluten-free
200g ground almonds
chocolate cake
Handful goji berries, to decorate

RECIPE ADAPTED, USING LOW-FAT SPREAD IN PLACE OF BUTTER, FROM MADELEINESHAW.COM
160°C/gas 4. Grease and line a

20cm round cake tin.
fold into the chocolate mixture to
combine, taking care not to knock
^dense
This cake has a lovely
brownie texture –
2 Break the dark chocolate into a out the air.
heatproof bowl, then set over a pan 6 Pour the mixture into the prepared and using ground
of barely simmering water to melt tin, then bake for 20 min or until a almonds instead of flour
(don’t let the bowl touch the water). skewer insterted into the middle of
makes it gluten free. You
3 Meanwhile, put the coconut the cake comes out clean. Allow to
sugar and low-fat spread in a food cool for 10 min in the tin, then turn can decorate the top
processor and whiz for a few min out on to a rack to cool completely. with any dried fruit, or
until the mixture is pale and creamy. Decorate with the goji berries or
4 Cut the vanilla pod in half and fruit of your choice. The cake will
use nuts or fresh berries,
scrape out the seeds, then add to keep in the fridge for a few days. if you prefer. I like to use
the processor along with the egg PER SLICE Ombar chocolate as it’s
yolks, melted chocolate and
ground almonds. Whiz again until
301kcal
21.5g fat
3.7g fibre
8.1g protein
made with raw cacao,
combined. Transfer the mixture to 6.3g saturates 0.3g salt meaning the cacao beans
19g carbs 64mg calcium
a large mixing bowl.
are only heated to a low
5 In a separate mixing bowl, whisk
the egg whites to soft peaks with an temperature to retain
electric hand whisk, then gently the antioxidants. _
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Naturally
SWEET
OK, sugar is sugar and we should eat less of it – but that’s not to say
the odd treat is off the cards. Here, we’ve used fruit and kept added
sugars to a minimum to satisfy your sweet tooth the lighter way
Lemon and coconut Zest and juice ½ lemon

bliss balls 2tbsp runny honey
prep 20 min + soaking + chilling
makes 26 vegetarian 1 Line a large plate or tray (that will
gluten free dairy free fit in your fridge) with baking paper.
Put the dates in a small heatproof
80g pitted dried dates bowl, cover with boiling water and
200g ground almonds leave to soften for 2 min, then drain.
90g desiccated coconut, plus 2 Whiz the drained dates in a
3tbsp (15g) extra for rolling food processor with the remaining
2tsp cacao powder or cocoa powder ingredients (except the extra
desiccated coconut) for 2–3 min
until combined and the mixture
holds its shape when pressed
into a ball.
3 Put the extra coconut on a small
plate. Press and shape 2tsp of the
date mixture into a ball, then roll
in the coconut and put on the
prepared plate or tray. Repeat with
the remaining mixture to make 26
bliss balls in total.
Lemon and 4 Chill for about 30 min or until
coconut bliss firm, then transfer to an airtight
balls container. The bliss balls will
keep in the fridge for up
to 2 weeks.
PER BALL
83kcal 1.8g fibre
6.8g fat 2g protein
2.5g saturates 0g salt

R EC I PE S
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Banana, raspberry
and walnut loaf
prep 15 min + soaking cook 1 hr
15 min + cooling cuts into 12
cinnamon and 40g walnuts in a
large bowl. Add the blended date
mixture along with the mashed
banana, vanilla extract and eggs,
and leave to cool in the tin for 30
min, then turn out on to a wire rack
to cool completely.
6 Decorate the cake with extra
vegetarian dairy free and stir until almost combined. berries, if you like, then slice evenly
Gently fold through the raspberries. into 12. The cake will keep in an
125g pitted dried dates, coarsely 4 Spoon the mixture into the airtight container for up to 3 days.
chopped prepared tin. Smooth the surface,
275g self-raising flour then scatter over the extra walnuts.
1tsp baking powder Bake for 1 hr–1 hr 15 min until a
1tsp ground cinnamon skewer inserted into the centre PER SLICE
40g walnuts, coarsely chopped, of the cake comes out clean. Cover 171kcal 2.3g fibre
plus 1tbsp extra to sprinkle loosely with a sheet of foil after 4.4g fat 4.7g protein
2 ripe bananas, mashed the first 20 min to stop the top 0.7g saturates 0.3g salt
2tsp vanilla extract browning too much. 29.5g carbs 87mg calcium
2 eggs, lightly whisked 5 Remove the cake from the oven 10.9g sugars 1mg iron
100g raspberries, plus extra to

decorate (optional)

160°C/gas 4 and line a 2lb loaf tin
with baking paper.
2 Soak the dates in 250ml boiling
water for 10 min, then blend
the dates with the soaking liquid
until smooth.
3 Combine the flour, baking powder,
Banana,
raspberry
and walnut
loaf

WorldMags.net No-bake choc-cashew
squares
prep 20 min + freezing makes 18
dairy free
200g ground almonds

200g pitted dried dates, coarsely
chopped
60g desiccated coconut
3tbsp cacao powder or cocoa
powder
2tsp vanilla extract
2tbsp runny honey
75g no added salt or sugar cashew
nut butter
1 Line a 2lb loaf tin with baking

paper. Put the almonds, dates,
coconut, cacao or cocoa powder
and vanilla extract in a food
processor and blend for about
1 min or until combined. Add the
honey and blend again – the
mixture should hold its shape when
pressed into a ball. (If the mixture is
too dry, add 1tbsp boiling water
and blend for another 20–30 sec
until it starts to come together.)
2 Scoop up 1tbsp of the mixture
and set aside. Press the remaining
mixture into the prepared tin,
smoothing the surface with the
back of a spoon. Put the tin
in the freezer for 5 min or until
the mixture is slightly firm.
3 Turn the mixture out on to a
board, using the baking paper as a
lever. Spread the nut butter evenly
No-bake over the surface, then crumble the
choc-cashew reserved date mixture over the top.
squares Cut into 18 even squares. The
squares will keep in the fridge in an
airtight container for up to 2 weeks.
PER SQUARE
156kcal 2.7g fibre
10.7g fat 4g protein
2.9g saturates 0g salt
10.2g sugars 1mg iron

R EC I PE S
WorldMags.net
Oat and raisin cookies
prep 15 min cook 20 min makes 30
vegetarian dairy free
TIP
If you don’t
want to buy two
90g porridge oats lots of oats, you
90g jumbo oats (see tip) can use 180g of
135g wholemeal plain flour one kind.
2tsp ground cinnamon
1tsp bicarbonate of soda
125g raisins, coarsely chopped
2tbsp runny honey
1tsp vanilla extract
3tbsp sunflower oil
150g smooth apple sauce (we
used Colman’s)
1 egg

160°C/gas 4 and line 2 large
baking sheets with baking paper.
2 Combine the oats, flour,
cinnamon and bicarbonate of soda
in a large bowl. Add the raisins and
stir well. Whisk the remaining
ingredients together in another
mixing bowl using a balloon whisk.
3 Add the wet ingredients to the
dry ingredients and mix well. Wet
your hands slightly, then shape the
mixture into 30 x 1tbsp balls. Put Oat and raisin
them on the prepared baking cookies
sheets and press gently to flatten.
4 Bake for 15–20 min until golden.
Remove from the oven and leave to
cool completely on the baking
sheets. The cookies will keep in an
airtight container for up to 4 days.
PER COOKIE
72kcal 1.2g fibre

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COCONUT
OIL CRACKED
IS IT ALL IT’S
TO BE?
UP
Shelves are groaning with tubs of the stuff and
the health claims just keep coming. Before
you get drawn in by the hype, read the latest

NUTRITION
NWorldMags.net
OT ONLY IS IT ONE of the most commonly THE CLAIM
talked about ‘superfoods’ of recent years, IT CAN BOOST
but coconut oil has worked its way into such BRAIN POWER
AND PREVENT
high regard as to be heralded a ‘cure-all’ product. Its ALZHEIMER’S
suggested health benefits range from reducing weight
and lowering cholesterol, to healing wounds and THE REALITY
The main source of energy for
having positive effects on our immune system, energy
the brain is glucose, but in
levels and memory. It’s even been claimed to be an Alzheimer’s sufferers, the brain
effective treatment for conditions such as irritable loses the ability to use glucose
bowel syndrome (IBS), thyroid conditions, diabetes, as a fuel. This is where
medium-chain fatty acids may
and Crohn’s, Alzheimer’s and Parkinson’s disease. come in, as they can be
Unsurprisingly, coconut oil sales have flourished as converted to ketones, an
a result. Yet it wasn’t so long ago that this fat was important alternative energy
source. It’s been suggested
described as ‘more artery-clogging than lard’ due
that ketones can be beneficial
to its high saturated fat content. Is its recent surge to people who are developing
in popularity backed by scientific evidence or is it ^Current UK or already suffering with
just marketing garb? British Nutrition Foundation dietary memory impairment.
advice stands However, a lot more research
nutritionist SARA STANNER looks at the main claims
firm: replace needs to be done to support
and the evidence (or lack of) to support them… saturated fat this scientifically. While a
with few small studies in which
unsaturated Alzheimer’s patients were
THE CLAIM high in a saturated fat called – and limit given medium-chain fatty acids
IT’S GOOD FOR lauric acid, a medium-chain your use of have shown improvements in
YOUR HEART AND fatty acid. Advocates of _
coconut oil cognition, no scientific research
CAN HELP LOWER coconut oil argue that lauric has yet singled out coconut
CHOLESTEROL acid behaves differently from oil as a beneficial product for
other saturated fatty acids, brain function in either healthy
THE REALITY so it doesn’t have the same people or those suffering
Coconut oil contains almost detrimental impact on blood from a brain-related disorder.
87% saturated fat, making it cholesterol levels.
the worst offender by far It’s true that not all THE CLAIM
when compared with other saturated fats affect blood
IT CONTAINS
cooking oils and fats – even cholesterol in the same way.
products that traditionally But studies have consistently
OTHER NUTRIENTS
get a bad rap fare better, found that while coconut oil THE REALITY
such as butter (52%) and does appear to raise levels of Coconut oil, particularly extra
lard (40%). Just 2 level HDL or good cholesterol, it virgin, contains naturally
tablespoons of coconut oil still raises total cholesterol occurring plant compounds
(30g) provide 30g fat and and LDL or bad cholesterol in called polyphenols, which are
26g saturates – that’s almost our blood, both of which are thought to be good for our
half the recommended thought to be key in terms of health. But there are many
daily maximum of total fat heart disease risk. other sources of polyphenols
(70g) and more than the Current UK dietary advice in our diets, such as fruits,
recommended maximum still stands firm: replace vegetables and grains – and,
of 20g saturates a day, saturated fat with unsaturated unlike coconut oil, these foods
before you’ve even eaten fatty acids wherever possible also come packaged with
anything else. – and this includes limiting vitamins, minerals and fibre,
In particular, coconut oil is our use of coconut oil. and tend to be low in fat.

NUTRITION
THE CLAIM
WorldMags.net
THE REALITY
IT’S GOOD FOR YOUR SKIN
Coconut oil may be good for applying directly to the skin as
a moisturiser, but that’s where its proven beauty benefits end.
THE HFG VERDICT
Although the health-
promoting properties
of coconut oil have made
the headlines, there’s little
good scientific evidence to
show any health benefits.
Most of the claims are
based on studies carried
out on animals, studies
that test only one part of
coconut oil, or studies
focused on populations
with diets very diferent
from most in the UK.
What we do know is that
THE CLAIM if you want to lose weight. saturated fats, including
IT CAN HELP YOU And, while we’re on the
those in coconut oil,
LOSE WEIGHT subject, there’s also no
good evidence that coconut increase LDL and total
THE REALITY oil keeps us feeling fuller cholesterol, so health
It’s thought the body handles for longer than other fats, organisations around
medium-chain fatty acids nor that it speeds up our
differently from other types metabolic rate. ^ Very little the world still advise
research has limiting their use.
of fatty acids, so they’re less
measured
likely to be deposited in fat If you want to use
THE CLAIM the effect of
tissue. But the science to
coconut oil coconut oil for its flavour,
support this is limited. IT’S BETTER THAN
Human studies looking OTHER OILS itself on use only small amounts
weight loss,
into a possible link between FOR COOKING of virgin coconut oil and
and studies
medium-chain fatty acids avoid hydrogenated
that have
and weight have had THE REALITY
been varieties as they can
variable results, and the It’s often suggested that
published create harmful trans fats
types of fatty acids used coconut oil is superior to
are of poor
in these studies are only other vegetable oils for known to be particularly
present in small amounts cooking because of its
quality _ bad for heart health.
in coconut oil. high smoke point (the
Added to this, very little temperature at which oil
All in all, it’s better to
of the research has measured begins to break down and use a vegetable oil rich in
the effect of coconut oil produce potentially harmful unsaturated fats, such as
itself on weight loss, and compounds). But there are
olive, sunflower or
studies that have been many other vegetable oils
published are of poor quality. that are able to stay stable rapeseed oil. And, as all
The fact remains that all pure at high temperatures and oils are high in calories,
oils (coconut, olive, sunflower, – bonus – contain mainly to maintain or reach a
PHOTOS: ISTOCK
etc) contain 9kcal per gram, unsaturated fats, so they’re

healthy weight you need
so they’re highly calorific. better for our health. Good
Eating large amounts of any cooking oils include rapeseed, to limit your intake of
type of fat is not a good idea peanut and soybean. any variety you choose.

S H O PPI N G
WorldMags.net
EASTER BRUNCH
hfg Turn an indulgent occasion
T
SMARPS into a healthier meal with
SWA our calorie-cutting options
FULL ENGLISH BREAKFAST VEGGIE BREAKFAST

2 fried sausages, 2 grilled veggie
2 fried bacon rashers, sausages, 2 scrambled
1 fried egg, 3tbsp eggs, 3tbsp reduced
baked beans, 1 fried sugar and salt beans, 1
tomato, fried grilled tomato, poached
mushrooms and 1 slice mushrooms and 1 slice
fried white bread granary toast
SWAP AND SAVE
890 388kcal 502
kcal kcal
GRANOLA PORRIDGE
with 3tbsp made with skimmed
full-fat Greek milk and served with
yogurt and 2 handfuls blueberries
1 banana and 1tsp runny honey
480 SWAP AND SAVE 301

kcal 179kcal kcal
EGGS SCRAMBLED EGGS AND FRENCH ARTISAN

BENEDICT SMOKED SALMON TOAST TOAST
2 poached eggs, 2 scrambled eggs and 2 slices French toast 2 slices wholegrain
2 slices ham and 50g smoked salmon served with 2 rashers sourdough toast topped
hollandaise on on 1 slice grilled streaky bacon and with ricotta and
1 muffin wholegrain toast 1tbsp maple syrup mixed berries
SWAP AND SAVE 369 SWAP AND SAVE
594 506 304
kcal 225kcal kcal kcal 202kcal kcal
COMPILED BY JENNIFER LOW. PHOTO: GETTY
PASTRY MUFFIN WAFFLES PANCAKES

1 medium 1 cinnamon 2 sweet waffles, 2 pancakes, 170g pot
Danish and apple 1 chopped banana and fat-free Greek yogurt and
pastry skinny muffin caramel sauce 2 handfuls blueberries
SWAP AND SAVE SWAP AND SAVE
490 300 714 298
kcal 190kcal kcal kcal 416kcal kcal

WorldMags.net
SPRING-CLEAN
WORKOUT Cleaning is a chore, but
tot up all the calories
burned and you’ll crack
BURN into your Easter egg
TO rEEAaR N without a hint of guilt
you ster
treat s
G
ETTING YOUR HOME in
order ready for the Easter
weekend may mean
tackling a mountain of housework
– but it’s effort well spent for your
waistline. Not only does a
good session with a duster
and mop get the job done,
but it’s also an effective way
to use up energy. And at
Easter, that translates as
calories in the bank for the
occasional treat.
‘Keeping active on a
regular basis is essential for
health and fitness,’ says online
fitness trainer Julia Buckley
(juliabuckleyfitness.com).
So it makes sense to make
housework really count – but
you’ve got to give it some
welly. ‘You need to get
breathless and feel the burn
in your muscles,’ she says.
If your heart is set on a
bigger indulgence, head
outdoors. ‘Gardening
can torch calories, build
lean muscle and help keep your
bones strong,’ Julia confirms.
Concentrate on good posture for
maximum gain and to avoid injury.
‘Lift from a squat, powering up
with the legs and keep your back
straight while gardening,’ she says.
WorldMags.net
F I T N E SS
WorldMags.net
ACTIVITY TIME
(MIN)
CALORIES
BURNED EASTER TREAT
Ironing 20 51 1 small choc-chip cookie
Vacuuming 15 59 4 Cadbury Mini Eggs
Changing the beds 20 100 FKRFRODWHƓQJHUV

EARN YOUR EGGS INSIDE
0RSSLQJWKHŴRRUV 25 110 1 Kinder Surprise

Cleaning the
bathroom or kitchen 30 122 12 Maltesers
Walking up and 1 chocolate Rice Krispie cake

down the stairs 15 148 topped with 3 Mini Eggs
Dusting 60 175 1 Cadbury Creme Egg
WORDS: LAURA DAY, JULIETTE KELLOW. PHOTOS: ISTOCK. CALORIES BURNED ARE BASED ON A PERSON WEIGHING 70KG
6FUXEELQJWKHŴRRUV 30 215 3 Belgian chocolates

50g milk chocolate
Moving furniture 30 262 Easter egg
Intensive spring clean 60 280 Small slice simnel cake
Painting/decorating 90 473 FKRFRODWHPXIƓQ

Loading and unloading
20 70 14 chocolate buttons
EARN YOUR EGGS OUTSIDE
the car for dump run

Bagging up
grass and leaves 15 70 2 After Eight chocolates
Washing the car 30 116 21 Smarties
Trimming hedges 60 322 1 chocolate brownie
Weeding 90 472 Fish pie on Good Friday
Digging the garden 60 594 Eggs benedict

Cleaning out Roast lamb, roast potatoes,
the gutters 120 700 veg, gravy and mint sauce
WorldMags.net
WorldMags.net
Dietitians’
DEBATE
ON FAT
HAVE
LOW-FAT
DIETS
had
their day
An increasing number of media
reports suggest that advice to
cut down on fat may be out-dated.
We asked two nutrition experts with
conflicting views to discuss current
thinking on its role in our diets
NUTRITION
WorldMags.net Êating low-fat products

can help combat obesity_
Chloe India Miles, Isoshealth dietitian
^Low-fat food doesn’t
automatically mean low-calorie food_
Abigail Wilson, Isoshealth dietitian
WHEN THE AMOUNT of calories we eat is more than THE RECOMMENDED ADVICE from 1983, to have a
the amount of calories we burn off, we gain weight. With diet high in carbohydrates and low in fats, is in dispute.
approximately a quarter of adults classified as obese, This advice focused on the energy in = energy out
and an additional 41% of men and 33% of women formula. As fats are the most energy dense source of
being overweight, reducing the amount of energy we food, high-fat foods were declared unhealthy options.
consume continues to be important. AN INCREASING NUMBER of studies now show
CHOOSING LOW-FAT products ^ We need that low-carb, high-fat diets can support preventing
is a simple way to achieve this, as fat is to cut our diabetes and are also successful for weight loss.
energy dense and contains 9kcal per total fat Low-fat food doesn’t automatically mean low-calorie
gram compared with 4kcal per gram in intake for food, as it’s often loaded with sugars instead. ‘Diet’
protein and carbohydrates. UK guidelines our heart products are unlikely to keep you full as they tend to
recommend that health professionals health _ be low in fibre, protein and fat. This then leads to
advise people who are obese to reduce potential overeating because you’re hungry [see p16].
calories by lowering the fat content in order to achieve THE REAL ISSUE for our waistlines isn’t fat, but the
sustainable weight loss. This means lower-fat products amount of carbohydrates (which include sugars) we eat.
can help us meet these recommendations. Indeed, some When we consume carbohydrates, we release insulin to
studies have demonstrated a positive relationship remove the sugars from our blood. Insulin is a weight-
between total fat intake and weight gain in children promoting hormone that increases the storage of fat.
and young people. Similarly, several studies have It’s important to keep carbs in our diets
shown a reduction in dietary fat can aid weight loss. ^ Low-fat, as they’re a natural source of energy and
IT ISN’T JUST ABOUT MANAGING our weight, though. “diet” some, such as wholegrains, are good
The government still recommends we cut down our total foods sources of vitamins, minerals and fibre.
fat intake and replace saturated fat with unsaturated fat reduce But the amount we consume needs to
to promote heart health. The latest National Diet and satiety, be significantly reduced.
Nutrition Survey reveals that, on average, all age groups which can THE VIEW THAT saturated fat increases
are consuming too much saturated fat, and eating low-fat lead us to the risk of heart disease or stroke through
products is an easy way to lower our saturated fat intake.
BY SWAPPING A FULL-FAT Greek yogurt for a low-fat
overeat _ increasing cholesterol doesn’t tell the
full story: recent studies indicate
one, say, you could reduce your saturated fat intake by consumption of too much carbohydrate can also
approximately 4g for every 100g of yogurt eaten. And, increase bad cholesterol.
if you’re eating full-fat dairy or other products, such as ACKNOWLEDGING THAT A HEALTHY DIET can
mayonnaise, several times a day, switching to lower-fat contain full-fat products isn’t, however, a licence to
versions could significantly reduce your saturated fat overindulge in fatty foods. But it does allow for a more
intake. That’s good news for our hearts and waistlines. varied diet, based on a lower carbohydrate intake.
hfg
READER
OFFER
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ADVICE ONLINE
HFG OPINION
For now, the government continues to recommend a reduction in
HFG readers can claim a
fat to help us manage our weight and, in particular, a reduction
£20 discount for a private
in saturates to control blood cholesterol, raised levels of which
consultation with an Isoshealth
healthcare specialist (including
increase the risk of heart disease. The Scientific Advisory
dietitians, psychologists and Committee on Nutrition (SACN) is currently in the early stages
physiotherapists). Use the code of reviewing all the evidence to help us understand further the
HFG20-01161 at isoshealth.com role that fat plays in relation to our health and wellbeing. It’s
unlikely the results will be available for several years yet, so
although we look forward to seeing the results of the SACN report,
HFG believes it’s important to follow current government advice.

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IN APRIL’S
WorldMags.net
EAT WELL
STAY WELL!
THE SLEEP DIET
Expert advice to keep
you slim and healthy
BOWEL CANCER
Lifestyle choices
to lower the risk T
NEXUE
ISSSALE
NO KIDDING! ON PR
How dietitians feed 1A
their own children
GET MEALTIMES
ON TREND
+ Simple smoothie
breakfast bowls
+ New ideas for
pasta suppers
+ Four easy ways
with quinoa
+ Baking with
nuts and seeds Squash, spinach and
ricotta cannelloni
PLUS sugar in healthy bars + buckwheat + noodles +

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CO M PE T I T I O N
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WIN
a luxury
forest
holiday
WOR
UP T TH
O
£895
If you feel like getting away from it all, how does a free stay in a luxury log
cabin set deep in the forest sound? Did we mention there’s a hot tub, too…?
W e’ve teamed up with Forest

Holidays to offer one lucky
HFG reader the chance to de-stress
with friends in your own stylish log
cabin in the woods. The winner and
up to three guests will enjoy a
four-night midweek break in a
two-bedroom Silver Birch self-
catering cabin. You can choose from
nine stunning UK locations: from the
tranquil Scottish lochs, to the rugged
HOW TO ENTER
For a chance to win, go online by 31 March 2016 and answer the simple question at:
North York Moors, down to the
invigorating Cornish coast. The days healthyfood.co.uk/competitions
are yours to get as active as you like.
Explore the countryside on foot, TERMS AND CONDITIONS The prize is a four-night midweek break for up to four people
hop on bikes and try canoeing – or in a two-bedroom Silver Birch cabin. The prize is valid for use at any one of nine
Forest Holidays locations. The prize is non-transferable and cannot be used in
simply soak it all up from the comfort
conjunction with any other offer. The break is on a self-catering basis: food, travel and
of your private deck. And, to help any other additional costs are not covered. The prize can be taken any time up to 15
you unwind, your hot tub awaits… December 2016, subject to availability (excluding bank holidays and school holidays).
If you’re not lucky enough to win, The 5% discount code can be used against one booking only and must be entered
all readers can enjoy 5% off Forest at time of booking. *Offer must be booked by 30 April
2016 for stays during 2016, subject to availability. The
Holiday cabins during 2016*. Go to
discount cannot be used in conjunction with any other
forestholidays.co.uk and enter the offer. The offer can be withdrawn or amended at any
code HEALTHY16 when booking. time at the discretion of Forest Holidays.

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WHY WE NEED…
Juliette Kellow HFG DIETITIAN
VITAMIN B1
O ne of the B group of vitamins, B1 (or thiamin) is HOW MUCH DO I NEED
EACH DAY?
important for PRODUCING ENERGY from fats and The Nutrient Reference
carbohydrates, and has a role to play in ENSURING Value (NRV) for vitamin B1,
which you’ll see on food
THE NERVOUS SYSTEM works effectively. It’s vital for labels, is 1.1mg. But there
are more detailed guidelines
the normal functioning of our heart and brain, too. in the UK for vitamin B1
needs at specific ages and
stages in life:
What happens if fortified breakfast cereals, oats
I don’t get enough? and brown rice. Other B1-rich
19+ yr 0.8mg
A FULL-BLOWN DEFICIENCY foods include pulses, seeds,
FEMALES
in the western world is rare. nuts, red meat (especially pork
Indeed, vitamin B1 is one and pork products), fish and In pregnancy* 0.9mg
of the few foods that most offal. See Everyday Foods For
groups of people in the UK Vitamin B1 (far right) for more. Breastfeeding 1mg
get more than enough of –
figures show that men have
50+ yr 0.9mg
MALES
an average of 1.59mg a
day and women, 1.28mg.
The exceptions are people 19–50 yr 1mg
who suffer with alcoholism.
Alcohol has many negative
15–18 yr (girls) 0.8mg
effects on vitamin B1 levels
in the body. For example, it
reduces vitamin B1 absorption 15–18 yr (boys) 1.1mg
from the gut, and lowers the
CHILDREN
uptake and use of B1 in the 11–14 yr (girls) 0.7mg

body’s cells. Early signs of
a deficiency include nausea,
cramps, muscle fatigue,
11–14 yr (boys) 0.9mg
depression, irritability and
poor co-ordination. DRINKING DANGER In heavy 4–10 yr 0.7mg
drinkers, vitamin B1 deficiency
The main sources
Many foods contain vitamin
can lead to a condition called 1–3 yr 0.5mg
Wernicke-Korsakoff syndrome,
*LAST TRIMESTER ONLY
B1, which is why it’s easy

10–12 mth 0.3mg
which can result in short-term
BABIES
for most people to get

enough each day. The main
sources are wholegrain
memory loss and permanent 0–9 mth 0.2mg
cereals (especially bread), brain damage.
H E A LT H
WorldMags.net
PMS CONNECTION A recent
study suggested vitamin B1
supplements help to ease
EVERYDAY FOODS
FOR VITAMIN B1 (mg)
1 grilled pork chop
0.59
(150g with bone)
the symptoms of PMS. More
research is needed, but it 2 grilled back bacon rashers 0.46
may be worth making sure 40g oats 0.42
you have good intakes if you 200g baked beans 0.42
suffer with PMS. 200g boiled potatoes 0.42
140g baked plaice 0.42
DIABETES DEBATE Research is 100g lamb’s liver (raw weight) 0.39
increasingly showing a link 30g sunflower seeds 0.39
between vitamin B1 deficiency
3tbsp boiled garden peas 0.36
and type 2 diabetes, although
1 orange 0.35
more studies are needed
to confirm why this is. 30g plain peanuts 0.34
30g branflakes or cornflakes 0.33
How to retain the 140g steamed or grilled salmon 0.29
vitamin B1 in food
OAS IT’S A WATER SOLUBLE ½ large tin chopped
tomatoes (200g)
0.26
vitamin, it’s sensitive to heat,
so cooking can deplete levels ½ large tin red kidney beans
in food. Steam rather than (120g drained)
0.25
boil B1-rich vegetables to
retain as much of the vitamin
3tbsp tinned sweetcorn 0.23
as possible. 80g steamed broccoli 0.23
OTHE LONGER FOOD IS
COOKED, the more vitamin 200g cooked wholewheat pasta 0.22
B1 tends to be destroyed. 150g cooked couscous 0.2
Scrambled eggs lose about
5% of their vitamin B1, but 1 slice ham (25g) 0.2
baked eggs lose 15%. 1 Weetabix 0.18
OPROCESSING ALSO
AFFECTS IT, which is why 1 grilled skinless chicken
breast (125g)
0.18
wholegrain products tend to
contain far more vitamin B1 150g cooked brown rice 0.17
than the corresponding white
125g lean grilled rump steak 0.16
products (it’s the outer layers
of the grain that contain most). 125g pot low-fat fruit,
plain or Greek yogurt
0.15
Long-grain rice contains no
vitamin B1, whereas a 150g 1 banana 0.15
portion of cooked brown rice
provides 15% of our daily 5 boiled asparagus spears 0.15
need for this nutrient. White
1 slice wheatgerm bread
pasta twists contain minimal or 1 flour tortilla
0.14
B1, but 200g wholewheat
pasta gives us a fifth of the 1 slice granary or
wholemeal bread
0.1
recommended daily intake.

REFERENCES WorldMags.net
Your guide to the research
O Sussman M et al (2015) Prevalence of menopausal
symptoms among mid-life women: findings from
electronic medical records. BMC Womens Health.
Aug 13, 15:58. DOI: 10.1186/s12905-015-0217-y
O Polotsky, H N and Polotsky A J (2010) Metabolic
implications of menopause. Seminars in
Reproductive Medicine. 28 (5), 426-34.
DOI: 10.1055/s-0030-1262902
behavioral phenotype via the intestinal microbiota:
experimental evidence and clinical implications.
Current Opinion in Microbiology 16 (3), 240-245.
DOI: 10.1016/j.mib.2013.06.004
O Tillisch, K et al (2013) Consumption of Fermented
Milk Product With Probiotic Modulates Brain Activity.
Gastroenterology 144 (7). DOI: 10.1053/j.
gastro.2013.02.043
behind this month’s O Leite, R D et al (2008) Menopause, highlighting
the effects of resistance training. International
O Clarke, S F et al (2014) Exercise and associated
dietary extremes impact on gut microbial diversity.
Journal of Sports Medicine 31 (11), 761-767.
stories and features DOI: 10.1055/s-0030-1263117
Gut 63 (12), 1913-1920. DOI: 10.1136/
gutjnl-2013-306541
O Seo, D I et al (2010) 12 weeks of combined
exercise is better than aerobic exercise for THE FASTING MIMICKING DIET (p35)
HEALTH NOTES (p10) increasing growth hormone in middle-aged women. O Brandhorst, S et al (2015) A Periodic Diet that
O Pontzer, H et al (2016). Constrained Total Energy International Journal of Sport Nutrition and Exercise Mimics Fasting Promotes Multi-System
Expenditure and Metabolic Adaptation to Physical Metabolism 20 (1), 21-26 Regeneration, Enhanced Cognitive Performance,
Activity in Adult Humans. Current Biology 26 (3), O Thurston, R C et al (2015) Behavioral weight loss and Healthspan. Cell Metabolism 22 (1), 86-99.
410-417. DOI: 10.1016/j.cub.2015.12.046 for the management of menopausal hot flashes: a DOI: 10.1016/j.cmet.2015.05.012
O Kaakoush, N O et al (2016) Alternating or pilot study. Menopause 22 (1), 59-65. DOI: 10.1097/ O University of South Carolina (2015) Diet that
continuous exposure to cafeteria diet leads to GME.0000000000000274 mimics fasting appears to slow aging. Published
similar shifts in gut microbiota compared to chow O Huang A J et al (2010) An intensive behavioral 18 June 2015. https://news.usc.edu/82959/
diet. Molecular Nutrition & Food Research. weight loss intervention and hot flushes in women. diet-that-mimics-fasting-appears-to-slow-aging
DOI: 10.1002/mnfr.201500815 Archives of Internal Medicine 170 (13), 1161-1167.
O Egg Info (2016) Runny eggs set to go back on the DOI: 10.1001/archinternmed.2010.162 WHAT’S THE DEAL WITH VANILLA? (p75)
menu for young and old. Press release published O Bailey, T G et al (2015). Exercise training reduces O Institute of Food Technologists (2014) Press
online 29 January 2016. https://www.egginfo.co.uk/ the acute physiological severity of post-menopausal release: Food scientists working to diminish, mask
news/runny-eggs-set-go-back-menu-young-and-old hot flushes. The Journal of Physiology, published bitter tastes in foods. Published on 24 June 2014.
O St-Onge, M P et al (2016) Fiber and saturated fat online 30 December 2015. DOI: 10.1113/JP271456 http://www.ift.org/newsroom/news-releases/2014/
are associated with sleep arousals and slow wave O Taku K et al (2012) Extracted or synthesised june/24/bitter-tastes-in-foods.aspx
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O Gil,M I et al (2006) Quality changes and nutrient gme.0b013e3182410159 Food Research International 76 (2), 224-232.
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O Fujioka, K et al (2006) The effects of grapefruit (Larchmt) 24 (3), 200-208. DOI: 10.1089/ O Lockyer,S and Stanner, S (2016) Coconut oil – A
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O Bellisle, F et al (1998) Functional food science and gme.0b013e3181c617e6 www.nice.org.uk/guidance/ng7/chapter/1-
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O Meinert Larsen, T et al (2010) Diets with High or Low O Davidson, M H et al (2002) Management of O Hooper, L et al (2012) Effect of reducing total fat
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O Norouzy, A et al (2009) Effect of single high vs low consumption shifts estrogen metabolism in healthy phospholipid saturated fatty acids and incident type
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O Technische Universitat München (2013) Olive oil O Park, Y et al (2009) Dietary fiber intake and risk of 810-818. DOI: http://dx.doi.org/10.1016/
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T H E FAC T S
WorldMags.net
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
JUST LIKE PRE-PACKED FOODS, WHAT IF I WANT TO

all our recipes provide detailed LOSE WEIGHT?
nutrition information for a The only way to shed the pounds
typical serving. But how does is to take in fewer calories than
that compare with your total you use up, so your body draws
daily needs for energy, protein, on its fat stores to supply it with
fat, carbs and certain vitamins enough energy. To lose 1lb (0.5kg)
and minerals? of fat you need to create a calorie
Provided you stick to the deficit of 3,500kcal. This means
serving size we recommend cutting your calorie intake by just
for each recipe, the easiest way 500kcal a day should help you
is to compare the nutrition lose 1lb (0.5kg) a week – so, for
information for each recipe with example, women should lose this
the Reference Intake (RI). You’ll amount of weight each week on
gradually see this term being 1,500kcal and men on 2,000kcal.
used on food labels in place of If you’re also more active, you
Guideline Daily Amounts (GDAs). can expect it to be a little more.
The RIs are benchmarks for the However, nutrition experts agree
amount of energy (kilocalories), that for good health in the long
fat, saturated fat, carbohydrate, term, you shouldn’t lose more
sugars, protein and salt we than 2lb (1kg) a week.
should have each day.
The RIs for fat, saturates, sugars REFERENCE INTAKE
and salt are the maximum
amount you should have each it with Nutrient Reference ENERGY (kcal) 2,000
day, while you should aim to Values (NRVs), which are starting FAT (g) 70
meet the values for carbs and to appear on food labels in
SATURATES (g) 20
protein each day. There is no RI place of Recommended Daily
for fibre but health experts Allowances (RDAs) – again, CARBOHYDRATES (g) 260
recommend we have 30g a day. there is just one set of values.
SUGARS (g) 90
Although everyone is
different and has different needs PER SERVING PROTEIN (g) 50
for energy and nutrients, the RIs All our recipes come with SALT (g) 6
are designed for an average nutrition information per serving,
NUTRIENT REFERENCE VALUE
adult, so there’s only one set of so as long as you stick to the
values. See the table, right, for serving sizes we recommend, the CALCIUM (mg) 800
the figures. nutrition information we provide
IRON (mg) 14
We also analyse our recipes for will be accurate.
calcium and iron – this is because
these two nutrients are often O Individual needs vary considerably, so use this as a general guide
low in people’s diets in the UK. only. Ask your GP or doctor to refer you to a registered dietitian if
We can see how much a recipe you feel you would benefit from personalised advice. Nutrition is
contributes to our daily needs for calculated accurately, but may vary, depending on the ingredients
calcium and iron by comparing used. Only listed ingredients are included in the calculations.

T H E L A S T WO R D
5 WorldMags.net
TOP
ARE YOU NURTURING your microbiome
(aka colony of gut bacteria)? It provides
energy, boosts immunity, produces vitamins
FACTS
– and, says research, fights stress (p32)
to TAKE
AWAY
Our favourite healthy
snippets and tips
from the experts
in this month’s issue
LONG LIVE PINEAPPLE! When skinned
and chopped, the fresh fruit
can keep for up to
six days without
nutrients being
destroyed (p12)
Would you use lard in a healthy

recipe? If not, GO EASY ON
THE COCONUT OIL, too – it
has over twice the amount
of saturated fat as lard! (p83)
Make
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VANILLA
your new
sweet friend. QUICK TEST:
Even the you’re so
smell of HUNGRY, the
this NO- smell from the
CALORIE bakery is just
SPICE irresistible. But
substitute the
may keep
thought of
those ‘CAKE’ for
chocolate ‘APPLE’. Not
cravings salivating? Not
in check (p75) hungry (p19)

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+ THE MAGAZINE THAT DIETITIANS RECOMMEND +

healthyfood.co.uk MARCH 2016 £3.20

THE FULLNESS FACTOR

T R E ATS – YOU CA N ENJOY!

ideas for EGGS

Tips from people living

FOR YOUR FREE BOOK

MELANIE LEYSHON, EDITOR

WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 3

p70 p46 p66 p80

4 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

Healthy Food Guide magazine is published

WorldMags.net O We can help you break out of yo-yo

O All our recipes are analysed by our qualified

O Look for the symbols

to pinpoint recipes for your needs.

Meet our experts: qualified dietitians, nutritionists and medical professionals

JULIETTE KELLOW DR DAWN HARPER JENNIFER LOW is a AMANDA URSELL has a

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Childhood obesity is a ‘national emergency’,

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OUR NEWS We’re getting experimental with ingredients and toning up in

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YOU CAN’T JUST SWEAT IT OFF

WEEKEND BINGE ALERT

If you think hitting the chocolate and

WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 11

PINEAPPLE ONE PORTION

Nutritional reasons to buy

Like the taste of semii- This free-from No spiraliser, no

14 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

Not a bitter note to be Under the weather? For rice,

WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 15

HOW TO GET THE

Fibre and blood sugar

Fibre and satiety

18 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 19

Just add water…

Part of the bigger picture

20 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

22 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 23

24 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

WorldMags.net DOES SOYA CAUSE

Menopause and cancer

WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 25

26 HEALTHY FOOD GUIDE MARCH 2016 WorldMags.net

B DO A LITTLE RESEARCH before

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Join our Online Diet Motivator Community

Receive regular support from our team of Weight Loss Coaches

Access exclusive resources to help achieve your goals

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WorldMags.net MARCH 2016 HEALTHY FOOD GUIDE 31

your body: chemical-laden

BREAKFAST CEREAL HAS LONG QHZVLVJRRG7KHŵJXUHVVKRZ Why choose a