Innholdsfortegnelse for Ultimate diet collection i Good Food

Porridge with grated apple That old saying about an apple a day keeping the doctor away has truth to it. Apples are packed with health-promoting nutrients, including fibre, which helps lower blood fats, manage blood sugar and keep your good gut bacteria happy. On the plan, you’ll be eating this speedy breakfast three times during the week, but it is tastiest when made fresh each morning. SERVES 2 PREP 10 mins COOK 5 mins EASY V 85g porridge oats½ tsp ground cinnamon, plus extra to serve (optional)250ml fortified soya milk, plus4 tbsp to serve2 small apples15g raisins7-8 walnut halves (about 15g), broken 1 Tip the oats and cinnamon into a non-stick pan and pour in the soya milk plus 150ml water. Put the pan over a gentle heat. Once bubbling,…

“You do not have to exclude any food groups and you can choose what you want to eat.” “The body switches from the ready supply of energy from food to burning its fat stores” What is the 5:2 diet? The 5:2 diet is a popular intermittent energy restriction method of weight management. It promotes eating what you want for five days of the week, then dramatically cutting calories for the other two. This part-time dieting approach focuses more on how you eat than what you eat. How does the 5:2 diet work? The theory behind the diet is that after a period of hours with limited calories, the body switches from the ready supply of energy from food to burning its fat stores. The diet’s simplicity, and the fact that…

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“Although eating too much fat can be unhealthy, there are certain types of fat it’s essential we get from our diet” What is fat and why is it important? Fat, like carbs and protein, is a macronutrient needed by the body to build cell membranes, make nerve tissue and hormones, and aid the absorption of nutrients including vitamins A and D. Our bodies use fat as energy and store any excess for future use; this stored fat acts as an insulator and helps cushion vital organs, bones and other tissues. Although eating too much fat can be unhealthy, there are certain types of fat it’s essential we get from our diet. What are the types of fat? There are three main types of fat: saturated, monounsaturated and polyunsaturated. Saturated fat…

Did you know that what you eat can affect everything from your quality of sleep to your stress levels? Here, our team of experts – including nutritionists and health writers – share their best tips and tricks for how to eat healthily even when you’re on a budget, as well as offering advice on choosing foods that will help promote better sleep and mental wellbeing. Remember that any time you consider altering your diet, it’s important to speak to your regular GP or dietician for tailored advice that suits your personal health concerns and goals. For more tips and information about nutrition, visit our online health hub at goodfood.com/health. Healthy eating on a budget We often think that eating well is expensive, but these tips will help you achieve a…

Curried noodles You may have seen it reported that a wider variety of plant-based foods – ideally 30 per week – is the key to gut health. If that’s your goal, this is the recipe for you. It’s packed with vegetables, wholewheat, pulses and spices, and you’ll be in double numbers before you know it. SERVES 2 PREP 5 mins COOK 10 mins EASY V 150g dried wholewheat noodles2 tsp rapeseed oil1 red pepper, sliced1 carrot, cut into matchsticks1 tbsp finely chopped ginger3 garlic cloves, finely chopped1 chilli, deseeded and finely chopped (optional)½ tsp cumin seeds1-2 tsp curry powder2 ½-3 tbsp crunchy peanut butter1 tbsp tomato purée150m vegetable stock, made with½ tsp vegetable bouillon100g frozen peas½ lemon, juiced 1 Cook the noodles in boiling water following pack instructions, then rinse…

“One of the key aspects of the diet is the inclusion of healthy fats, such as olive oil” What is the Med diet? The Med diet focuses on food staples from Mediterranean countries such as Spain, Greece, Italy and France. It’s primarily plant-based, with the main contributions from animal-based products being fish, poultry and a little dairy. There’s plenty of seasonal fruit and veg, as well as beans, legumes and wholegrains. Alcohol intake is low to moderate, and typically red wine. One of the key aspects is the inclusion of healthy fats. Olive oil, predominantly a monounsaturated fat, is most commonly associated with the diet, but polyunsaturated fats are also present in the form of nuts, seeds and oily fish. How does the Med diet work? Rather than individual ‘superfoods’,…

“There is no evidence to support the value of a detox for weight loss” What is a detox diet? Those who ‘detox’ typically do so because they believe their body needs a break from the overload of toxins in our everyday lives – from processed and junk food to alcohol, caffeine, sugar, cigarette smoke and pollution. Advocates believe a detox helps the body manage these toxins, and can help minimise or reduce weight gain, cellulite, bloating, fatigue and ill health. How does a detox diet work? Lasting anything from 24 hours to a few weeks, detox diets vary but often involve: • Fasting for short periods • Eating only fruit and vegetables, or their juices • Cutting out major food groups, such as wheat/gluten and dairy • Avoiding caffeine, sugar…

Pepper & mushroom socca pizza This is best made fresh each time, but the base, made with gram (chickpea) flour, is quicker to make than a yeasted one. It’s also gluten-free and contributes to your five-a-day. SERVES 2 PREP 10 mins COOK 20 mins EASY V 1 tsp rapeseed oil70g mushrooms, thinly sliced1 pepper, thinly sliced2 tbsp tomato purée1 garlic clove, finely grated2 tomatoes, chopped30g grated mature cheddar2 tbsp chopped basil For the base 160g gram flour1 tbsp rapeseed oil 1 Heat the oven to 200C/180C fan/gas 6. For the base, put the flour in a large bowl and whisk in 250ml water to make a batter. Heat the oil in a large, non-stick frying pan. Pour in the batter and cook over a low heat for 4-5 mins until…

“Foods low in carbs such as fats and meat are permitted” What is the Atkins diet? In 1963, American physician and cardiologist Robert Atkins discovered a study which suggested cutting out starch and sugar could lead to significant weight loss. Atkins tested the diet himself and noticed impressive results. He released a book, Dr Atkins’ Diet Revolution, in 1972, which has gone on to become one of the bestselling weight loss books of all time. How does the Atkins diet work? Atkins is similar to keto as both emphasise the consumption of fat and protein but severely restrict carbs. This essentially forces the body to switch from burning carbs for energy to burning fat. How to follow the Atkins diet There are three Atkins plans – Atkins20, Atkins40 and Atkins100…

“The idea is this is more in tune with how we would have fuelled ourselves thousands of years ago” The Paleolithic diet – also known as the ‘caveman’, ‘hunter-gatherer’ or ‘paleo’ diet – is all about eating like our distant ancestors did. Followers of the diet aim to eat as naturally as possible, opting for grass-fed meats, an abundance of fruit and vegetables and other wholefoods, like nuts and seeds. How does the diet work? The paleo diet is said to promote a more natural way of eating, with low levels of sugar and salt, and no processed, refined foods. The idea is that this is more in tune with how our bodies have evolved and how we would have fuelled ourselves thousands of years ago. As a consequence, the…