10 wellness influencers on the gifts they’ll be giving this Christmas
What do health and fitness experts choose for the people they care about?
Are you stumped about what to buy your friends and family for Christmas this year? Many of us are keen to give loved ones something different, swapping the usual boxes of chocolates and beauty gift sets for presents with more meaning. And in the midst of the cost of living crisis, giving handmade presents is to be encouraged. We’ve asked health, fitness and wellbeing experts for their favourite Christmas presents to help people feel good, stay active and be well into 2026. The nutritionist Registered nutritionist and author Rhiannon Lambert, whose upcoming book The Fibre Formula is due out in March (rhitrition.com), advises giving a sweet treat with a difference. “For the chocolate lovers in your life, good-quality dark chocolate (around 75% cocoa tends to contain more naturally occurring antioxidants) can make a gorgeous Christmas gift. “As a self-confessed dark chocolate fan, it’s something I always love to receive. Beyond tasting wonderful, darker chocolate varieties contain naturally occurring compounds such as flavanols, which may offer antioxidant benefits and could play a role in supporting heart and brain health.” The wellbeing GP London-based NHS GP Dr Gareth Patterson spreads good gut bacteria along with cheer at Christmas. “Fermentation kits are a fun, approachable way for people to support their gut health,” he says. “Making things like kefir, kimchi or sauerkraut at home sounds complicated, but a simple kit removes the guesswork. It’s a great conversation starter, and once people try it they often keep it up because the results taste good and contain those beneficial live cultures.” He also gives mindfulness or meditation app subscriptions. “It’s a genuinely supportive gift, something that helps people feel calmer day to day without being overwhelming.” The dermatologist Dr Thivi Maruthappu, the UK’s first dual-qualified dermatologist and nutritionist, and author of Skinfood: Your 4-Step Solution to Healthy, Happy Skin (drthivi.com), recommends Dirtea mushroom coffee, £38, and matcha, £48 (dirteaworld.com). “I'm obsessed with Dirtea, it’s a delicious and energising way to start the day without that anxiety and slump that caffeine can bring. The coffee is made of a 'superblend' of mushrooms to help with focus and concentration, and both are also high in antioxidants for extra skin-loving benefits.” The family food guru “A great gift is a really decent all-round kitchen knife," says registered nutritionist Rob Hobson, author of the books Unprocess Your Life and Unprocess Your Family Life. “People rarely buy one for themselves, but it makes prepping fresh ingredients so much easier and is a quiet way of supporting healthier habits. “You can also buy knives for children with little holes for fingers, which is a great gift for a parent and child to get them both cooking.” The women's health advocate The ‘gift of knowledge’ is the preferred present of dietician and performance nutritionist Dr Linia Patel. “I love to give a subscription to a health or food magazine – whichever you think they’d like most,” says the author of Food for Menopause. “A cooking class is also a wonderful experience,” she adds. “And cooking from scratch is something we all need to get better at doing.” The dietician “I love to make gifts such as homemade lime pickle, jams and chutneys, homemade apple crisps, crackers and flavoured nuts," says registered dietician Priya Tew. "In a world where we buy so much, people seem to really love the homemade touch.” The immunity expert “My go-to gift each year is a bottle of truly exceptional extra virgin olive oil,” says Dr Jenna Macchiochi, author of Immunity: The Science of Staying Well. “Not the supermarket standard, but a beautifully produced, high-polyphenol oil from a farm that prioritises freshness, early harvest and regenerative practices. As an immunologist, I love giving something delicious that’s also grounded in genuine science. High-quality olive oil is naturally rich in polyphenols with anti-inflammatory, antioxidant and longevity-supporting properties. “Oleocanthal gives that distinctive peppery 'catch' in the throat, and both compounds contribute to the metabolic and cardiovascular benefits associated with the Mediterranean diet. It’s always a hit because it’s thoughtful, suitable for everyone and encourages a small daily ritual that supports wellbeing.” The home exercise expert Personal trainer Caroline Idiens recommends the classic Christmas gift of bath salts. “They have amazing anti-inflammatory benefits and help provide some relaxation,” she says. Her pick is The Z's Bath Salts, £56, by Dreem Distillery. For staying active during the colder months, Caroline recommends running gloves. “Running gloves are essential if, like me, your hands suffer when exercising in the cold.” The osteopath “A good night’s sleep is so important for your wellbeing so I love my silk eye mask," says osteopath Nadia Alibhai. "I take it with me whenever I travel and they’re a great gift as they’re so light.” “A rebounder is a great gift too, as they're easy and fun, but also beneficial for lymphatic drainage, for helping joints and for strengthening bones," she says. "They’re great for cardiovascular exercise too. I’d choose a brand that’s small enough to be easily stored away.” The dentist “I really like water bottles as a present,” says dental implant surgeon Dr Vikas Prinja. “They’re so useful, and a nicer one than you’d usually buy for yourself makes a good gift. Hydration has a direct impact on oral health: when someone is dehydrated, saliva flow drops, and saliva is one of the body’s most important natural defences against plaque, irritation, acidity and bad breath. “A really effective stocking filler is an SPF 50 lip balm,” he adds. “The lips have almost no natural UV protection and dry out faster than any other skin on the face. Keeping them protected supports the soft-tissue barrier around the mouth.” Read more... Christmas gift recipes The best Christmas hampers to buy in 2025 10 Christmas gifts that give back Best budget Christmas gifts for foodies – all under £15 Quick Christmas gift recipes Edible gift recipes The best Christmas gifts to buy for foodies – food, drink, gadgets, homewares and more All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Your 6 must-know bone facts, and the action you need to take
If you want to keep your skeleton healthy, the best time to start work is now! Our experts explain what you need to do
Our experts: Sarah Leyland, Senior Clinical Advisor with the Royal Osteoporosis Society (ROS) Dr Animesh Singh, consultant rheumatologist Jenna Hope, registered nutritionist How much thought do you give to your skeleton? For many of us, the first time we think about our bones is when we break one. Indeed, most of us dismiss bone diseases such as osteoporosis as something that only affects menopausal and older women. However it affects many more of us than we think, with one in five men and half of women over 50 breaking a bone due to osteoporosis. Some people who take certain long-term medicines as a vital part of managing other health conditions, are also at risk of weakened bones. It will probably be only if we experience repeated fractures that we realise that something is wrong - but by then action to help build up our bones is long overdue. What we need to know is that the work of strengthening our skeleton begins in childhood and continues throughout our lives. “People think that bones are dead, inert things. But they’re alive and living like any other organ,” says Sarah Leyland, Senior Clinical Advisor with the Royal Osteoporosis Society (ROS). “The bones themselves are made up of an outer shell and inside there is a honeycomb mesh structure, which is like a scaffolding. Bone cells wear away and rebuild as part of the normal turnover of bone, but sometimes this gets out of balance - more bone is worn away than rebuilt. We talk about osteoporosis as bone ‘thinning’ but it can be useful to think of the holes in that honeycomb mesh as getting bigger – more porous and less dense.” Here’s our expert guide to adopting a bone-friendly lifestyle to keep breaks and fractures at bay at any age. 1. Childhood is crucial for your bones “Childhood and the teen years are very important both in terms of bone health and also developing the habits that you carry into adult life,” says London-based consultant rheumatologist Dr Animesh Singh. "Around 80 to 90 per cent of peak bone mass - the overall strength and density of your bones - is achieved by the time you’re leaving your teenage years. This is 18 for girls and 20 or 21 for boys. When you enter adulthood, your bones are their most dense and strong. But to optimise that, you really need to be setting good habits early on,” he says. What to do: Healthy eating habits can have a huge part to play in bone health, according to registered nutritionist Jenna Hope (jennahopenutrition.com), and these can be established in childhood. “Protein, calcium, Vitamin D, phosphorus and magnesium all support our bone health. “Eating a diet based around wholefoods is typically best for bone health. Try to avoid ultra-processed, high salt, high sugar foods as these types of diets can contribute to inflammation which can over time cause accelerated bone breakdown,” she says. “Plant based and vegan diets can increase the risk of poor bone health. However, if you’re supplementing or consuming fortified dairy alternatives then it is possible to still support your bone health on these diets.” She adds that it’s recommended for everyone to supplement with Vitamin D, which helps regulate the amount of calcium in the body, throughout the winter months. The NHS advises that children over the age of one and adults need 10 mcg of vitamin D a day. Being active, doing regular exercise – anything from team sports to swimming – is also key. 2. Hormones are bones biggest helpers “Oestrogen in women is a really critical hormone in building and maintaining bone density,” says Dr Singh. However, teenage girls’ oestrogen levels can be affected by several factors including eating disorders, excess exercise and stress. “If a girl’s period is delayed or menstruation starts and then stops, that means oestrogen levels are lower and you’re not building up your bone density. So when it’s finally normalised, your body is playing catch up, laying down bone but at a slower rate.” Then during menopause the drop in oestrogen speeds up bone loss, putting women over-50 at greater risk of developing osteoporosis. What to do: “There is a class of drugs called bisphosphonates which you can take as a tablet, injection or infusion,” says Sarah. These medicines slow down the cells that break down bone, helping bones stay stronger for longer. They’re mainly used to reduce the risk of fractures in conditions like osteoporosis. The ROS advises that HRT may help to prevent osteoporosis in the years around menopause. “Women who have early menopause might take HRT to the age of 50 and then be reassessed,” adds Sarah. 3. Watch out for bowed legs in children When children have a severe vitamin D and calcium deficiency they can develop the so-called ‘Victorian disease’ of rickets. This is a condition in which bones are weak and soft, causing legs to bow outwards and leave a wide gap between the knees. There has been an increase in cases of rickets, which is linked with social deprivation, in the UK, according to NHS Wales. “The number of rickets cases is still relatively small, but studies have shown a significant number of people in the UK have low levels of vitamin D in their blood.” What to do: Treatment includes eating more calcium and vitamin-D rich food or taking supplements. Calcium is found in milk, cheese, yoghurt, green leafy vegetables and sesame seeds. 4. There are factors affecting your bones without you realising it Genetics play a key role in your skeletal health. But there are other factors, more within your control, that also have a part to play – such as medication. For instance, long-term use of corticosteroids – anti-inflammatory medicines used to treat illnesses including asthma and autoimmune conditions – can lower bone density. Sarah adds: “Breast cancer treatments that suppress residual hormones, the aromatase inhibitors, have a poor effect on bones.” Undiagnosed coeliac disease, an autoimmune condition caused by a reaction to gluten, can also lead to osteoporosis because it reduces the gut’s ability to absorb calcium. What to do: Definitely don’t stop taking your medication, but have a conversation with your GP or specialist about how you can best support your bone health while you are taking them, advises Sarah. “This may include supplements, lifestyle changes, and, if needed, bone-strengthening medicines.” “Check your risk,” says Dr Singh. “If you’re on long-term steroids, breast cancer treatments or have digestive issues, ask your doctor about your bone health.” He also advises having a bone density scan (DEXA) to show if your bones are weaker than they should be. Getting enough calcium through dairy, green vegetables and fortified food and vitamin D, from sunlight and supplements, if needed are also paramount. “Weight-bearing exercises like walking, jogging or resistance training help keep bones strong and avoid smoking and excess alcohol, as both weaken bones,” he says. 5. Signs of thinning bones are well-hidden “Osteoporosis is a pain-free condition – you don’t feel that you’re losing bone,” says Sarah. However signs that you could have the condition include a curved spine, back pain or even loss of height. “Some women get spinal fractures, where the bones in your spine become squashed down and it can change the shape of their spine,” she explains. Dr Singh adds: “These fractures can decrease lung volume – you can’t take a deep breath in because it’s so painful – and increases the risk of pneumonia.” What to do: You can check your risk of developing osteoporosis via the Royal Osteoporosis Society’s Great British Bone Check campaign. Developed by the ROS it’s a free, three-minute tool can help people understand their future risk of the disease. If you have osteoporosis or are at risk of developing it, then exercise – particularly strength-training – can play a powerful role in not just strengthening your bones, but improving overall health and balance. This, in turn, can reduce the chance of trips and falls. The ROS advises doing muscle-strengthening exercises for 20 to 30 minutes, two or three days a week. Using bands and weights, lift the most weight you can for eight to 12 repetitions; build up to three sets of each exercise (one set is eight to 12 repetitions). 6. When breaking a bone is a red flag Breaking a bone without a major accident, for instance just falling from a standing height, is a potential sign of osteoporosis, says Sarah. “Hip fractures are reflective of poor muscle mass – the way you fall is different if you don’t have that strength,” says Dr Singh. “They’re linked with higher morbidity: 20 to 30 per cent of patients will die within a year of fracturing their hip.” What to do: To find out if your break or fracture is a result of weak bones, patients can have a DEXA scan. “This measures how much bone mineral there is and then compares that amount to the average adult. You then get a sense of how your bones compare to a healthy adult,” Sarah explains. Patients receive a ‘T score’: above -1 is normal, between -1 and -2.5 shows bone loss and is defined as osteopenia, the stage before osteoporosis, and below -2.5 shows bone loss and is defined as osteoporosis. The results are then taken alongside a fracture risk assessment. Risk factors include if you’re a woman over 50, or if you’re under-50 but have coeliac disease, long-term steroid use or are a smoker. For more on the Royal Osteoporosis Society’s Great British Bone Check, visit thegreatbritishbonecheck.org.uk To learn more about the Royal Osteoporosis Society, visit theros.org.uk All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
As a new study reveals that comfort eating when we’re anxious can make us crave sweet food, a nutritionist explains how to break the cycle and silence the food noise
We eat sugary foods to celebrate good times, for a quick boost of energy or simply for a treat. But there is a negative emotion that may be driving some of us to consume sugary foods – stress. Read more about stress, how it affects weight gain and tips for managing anxiety. Next read what is intuitive eating? High-sugar treats such as chocolate, biscuits and cakes provide a welcome distraction from our cares and worries. However, according to Australian scientists, eating high-calorie comfort food when you’re under duress could be creating changes in your brain that make you eat more – which means an even sweeter sweet tooth than before! One study found that mice, when stressed, didn’t feel full and continued to eat. “We showed that chronic stress, combined with a high-calorie diet, drives more food intake as well as a preference for sweet foods, thereby promoting weight gain” says Professor Herbert Herzog. This revealed that stress can override a natural brain response that diminishes the pleasure from eating, resulting in the brain being continuously rewarded the more and more we eat. So why is stress, sugar and comfort eating so intertwined? Nutritionist Jenna Hope explains all. Why do we crave sugar when we’re stressed? “When we eat high-fat and high-sugar foods, such as chocolate, it provides what’s known as a ‘hedonic’ effect,” she says. “This means that we feel good on these foods and rewarded by them, as a result while we’re eating these foods we’re not secreting as much of the stress hormone cortisol, so we feel calmer and the reward pathways in our brain are simulated making us feel good.” Why do we tend to overeat when we’re comfort eating? “When we’re stress-eating it’s harder to control the amount of food that we’re consuming. In a stressed state you’re likely to eat more and faster, and you’ll find yourself eating a biscuit, and then another one, and so on,” she explains. “The brain is saying ‘that feels good, I didn’t feel stressed while eating that’. The chances are that once you’ve stopped eating, you’ll feel stressed again and crave more sugar and more fat. The brain is telling you that is what made me feel calm before, let’s try that again." In this way highly palatable foods are stimulating the reward pathways in the brain, making us want to eat more and promoting the compulsive behaviour involved in emotional over-eating. Are there other ways that stress can make us hungry? “Stress can have a negative impact on sleep, which, in turn, boosts appetite even more,” says Jenna. “If someone is going through a period of chronic stress, that impacts their sleep, the hunger hormone ghrelin increases, and they’ll feel hungrier. At the same time, leptin, the hormone that tells you when you’re full, decreases, so you need more food to get to the same level of fullness that you’d feel after a normal night’s sleep.” How do you break the cycle of comfort eating? “You can’t just tell yourself not to comfort eat. You need to first remind yourself of the physical signs of real, as opposed to emotional hunger – physical hunger comes on gradually, it usually starts with signs, like a rumbling tummy and a sense of emptiness. Next identify and log your eating triggers. A food diary or nutrition app can be helpful here – record the time of day, how you were feeling, what else was happening at the time and what you chose to eat and how much. Once you’ve created a picture of your comfort-eating triggers, look into activities that may help to distract and even relax you, this may serve to lower levels of the stress hormone, cortisol. Behaviour modification that relieves stress which may be as simple as sitting with a cup of tea, going for a walk or doing five to 10 minutes of meditation, may help alleviate stress-eating. But it is worth saying that what works for you is likely to be highly personal.” she says. Tips to manage stress eating Check in with yourself – before responding to your ‘hunger’ cue check is it real, physical hunger or emotional hunger due to stress? Identify the high-risk point in your day – studies suggest that for many of us this is the afternoon and evening. If this sounds familiar plan ahead and have healthier, prepared snacks to hand. Find healthier options – if you crave sweet foods, slice up a sweet tasting apple (sweet varieties include Pink Lady or Jazz), and enjoy with nut butter or cottage cheese. If savoury is your thing, top oatcakes with hummus, marmite or cream cheese. Portion up – instead of having access to a whole pack, portion snacks up in Tupperware boxes to help manage your intake. Find more helpful tips to manage stress eating Enjoyed this? Now read... What is stress and how to reduce it Stress relief: How diet and lifestyle can help 10 ways to reduce your portion size that won’t leave you hungry 10 ways to manage your appetite What is burnout? This page was reviewed on 26th March 2025 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Are you TOFI? (That’s thin on the outside, fat on the inside)
If you're not overweight, how can you tell if you have potentially harmful hidden fat inside or if you're 'skinny fat'? We’ve spoken to the experts to find out more about ‘visceral fat’
If you’re naturally slim you might think that’s a sign that you’re in good health, however, outward appearances can be deceiving. Someone who has a healthy BMI (between 18.5 and 24.9) but has an unhealthy diet, drinks to excess, smokes and has a sedentary lifestyle may have fat hidden inside their abdomen. In fact, they may be considered TOFI: thin on the outside, fat on the inside. And this hidden ‘visceral’ fat, which settles on the internal organs is linked with a range of health problems including diabetes, high blood pressure and high cholesterol. “The fat we carry around our waist is visceral,” says registered dietitian Alison Clark, who explains that when you develop a beer belly, that is also a sign of having visceral fat. Read on to find out if you have visceral fat – and what you can do about it. Read more about how to lose belly fat, why belly fat is so bad for you, the best exercises to burn fat and how to eat less sugar What is visceral fat? The weight that we accumulate under the skin on our arms, legs and bottom is called ‘subcutaneous fat’ and is “considered the more metabolically healthy type,” says immunologist Dr Jenna Macciochi in her book, Your Blueprint for Strong Immunity. Visceral fat is deposited around the internal organs and is often called abdominal fat. What is 'skinny fat'? You may have heard the term 'skinny fat' – this is essentially the same as being TOFI, when people with a normal BMI have higher than average levels of fat which are usually the hidden abdominal variety. What are the dangers of this “active” abdominal fat? Often called “active fat”, it's a risk factor for metabolic syndrome (the combination of diabetes, high blood pressure and obesity). “Visceral fat is metabolic, which means it produces chemicals and hormones that the body has to deal with, and is associated with hormone-driven cancers,” says Alison. Visceral fat makes it harder for the hormone insulin to work and causes insulin resistance, which can lead to prediabetes and type 2 diabetes as well as obesity. It is a risk factor for 13 different cancers, including cancer of the stomach, gall bladder, breast, ovarian, endometrial, prostate, kidney and liver. According to research from the American Heart +Association in 2021, having visceral fat can also be a sign that someone also has a fatty liver, which can lead to liver disease. How do you know if you have visceral fat? If you are overweight or obese, have an apple shape or have a beer belly, the chances are that you have some visceral fat. Some smart scales use an electric current to calculate body composition and determine whether that is the case. But Alison prefers to use a tape measure. “It’s cheap, cost effective and easily repeated – great when you are making dietary and lifestyle changes, as improvements are motivating,” she says. “Even if you have a healthy BMI, you can still have a waist circumference higher than those measurements. Don’t rely on your trouser size though – men’s waistbands will sit below the widest point of their waist.“To calculate your true waist measurement, find the halfway point between the bottom of your ribcage and the top of your hip bone,” she says. If you’re of white European origin and your waist is higher than the recommended waist circumference of 31.5 inches for women and 37 inches for men, that indicates visceral fat. The British Heart Foundation states, “For men of African Caribbean, South Asian, Chinese and Japanese origin, a waist circumference above 35.4in is considered ‘very high risk’. For women from these groups, a waist above 31.5in is very high risk. “This is because these groups tend to carry more fat and less muscle at the same weight as white Europeans,” the charity explains. “And the risk of diabetes and heart and circulatory diseases starts to increase at a lower weight gain than for Europeans.” What’s the best diet to get rid of visceral fat? The Mediterranean diet is thought to be the best for our overall health. “Reduce your meat intake and eat more oily fish (salmon, trout, sardines and mackerel), and increase the variety of fruit and vegetables in your diet, aiming for up to 30 unique plants, including wholegrains, legumes, nuts, seeds and herbs a week.” says Alison. How can lifestyle changes help to reduce this “hidden” fat? “Sleep is very important,” says Alison. “It affects two hunger hormones: ghrelin, which drives appetite, and leptin, which makes you feel full. “If you have a sleep deficit, those hormones get disrupted and if you attempt to reduce your food intake you’ll be fighting a losing battle.” Regular exercise is also crucial. The NHS advises that adults do some physical activity every day, either spreading 150 minutes of moderate intensity activity over a week, or 75 minutes of vigorous intensity spread over four or five days. Alison adds, “Build muscle in your body. We start losing muscle mass at the age of 30, but it’s metabolically active and burns calories even while you’re sleeping. “You don’t have to go to the gym – you can just lift a litre bottle of water, or use your own body weight with squats.” Further reading: What is the best exercise for weight loss What is the cheapest healthy diet What is a balanced diet for men What is a balanced diet for women
Where can kids eat for free in summer 2024?
Do you need help cutting costs during days out with the children during the holidays? We’ve found the restaurants, cafés and pubs around the country offering free or low-cost meals for your young ones
The summer holidays are here! While many families are looking forward to days out, trips to the seaside and local attractions, costs can quickly add up. With budgets tight this year, we’ve found the restaurants, cafés and pubs nationwide where parents, grandparents and carers can feed their young ones for free. Read on for our list of eateries offering to feed children for free this summer, as well as £1 deals. After, check out our summer activities for kids and fun foodie activities that won't break the bank, as well as our kids' activities hub page for plenty more ideas. We have helpful tips on keeping your kids active or keep a group entertained overnight with our top activities for kids’ sleepovers. And while we hope that summer will be an endless collection of sunny, beautiful days, we know to expect rain and be prepared for it: our best indoor activities for kids is a great guide for keeping kids occupied when they can’t enjoy the fresh air. Keep the little ones busy over the summer holidays break by joining you in the kitchen - see our school holiday recipes and kids' cooking recipes for plenty of fun foodie projects. Where to find kids-eat-for-free deals Where: Bill’s When: Weekdays, 22 July to 30 August Up to two children under 10 can eat for free from the kids’ menu all day if one adult orders any main dish during breakfast, lunch and dinner. Food for children includes buttermilk pancakes, mac & cheese & fish fingers & chips. This only covers food, not their drinks. Where: English Heritage sites When: Until 31 August Members visiting English Heritage’s most popular sites, including Stonehenge, Tintagel Castle and Dover Castle can feed youngsters for free when they spend £10 or more in the cafe. The offer, for kids under 18, includes up to two free children’s lunch boxes, which include a sandwich, snack, sweet treat, juice box and fruit. Read more on feeding your family on a budget, making the most of your meal deal, and the best foodie days out Where: Future Inns When: Summer holidays Under-fives can eat for free with any meal bought by an adult at the Future Inns hotel chain’s branches in Cardiff, Bristol and Plymouth. The offer covers breakfast, lunch and dinner (but excludes Sunday lunch in Plymouth and afternoon tea in Cardiff) on the kids’ menu. Options include chicken or beef burger, roast chicken, fish fingers, chicken nuggets or an omelette. Where: Gordon Ramsay Restaurants When: Ongoing Children under the age of eight can enjoy a free main meal from the set children’s menu, for every adult ordering from the a la carte menu. Young foodies can try the macaroni cheese, bangers and mash, meatball pasta with tomato sauce and burger and chips. The offer is available weekdays at selected UK restaurants only: Heddon Street Kitchen, all Bread Street Kitchen & Bars, Gordon Ramsay Bar & Grill, and Pizza East. Where: Morrisons When: Ongoing Under-16s can eat for free at any of Morrisons’ 397 cafes across the UK when an adult spends £5.00 or more on a meal. Available all day, week-long, the children’s menus include chicken nuggets with chips and beans, bangers and mash and mac and cheese. A children’s meal deal (a combination of a sandwich, snack and drink worth £3.50) can be claimed for free when purchased alongside any adult meal with a value of £5.00 or more. Where: OK Diners When: Ongoing Children under-10 can eat for free from the children’s menu at this 50s-diner style roadside restaurant chain when an adult purchases a main course from the a la carte menu. Available all day, week-long, kids’ options include porridge and ‘roll your own wraps’ with pulled pork, grilled chicken or tuna, lettuce, tomatoes and cucumber. This is offered in all the branches except those on the A1. Where: Preto When: Ongoing Take a culinary trip to Brazil with a free meal for children under 10 at branches of Preto in London and Colchester, Essex. Visit the website (see above) to download a voucher, entitling you to a free child’s meal for every full-paying adult rodizio (grill selection), valid every weekday from 4pm and all weekend. Dishes include grilled meats, and a salad bar with a selection of vegetable sides. Where: The Real Greek When: Sundays, ongoing Tired of going for a roast on your day of rest? Enjoy a taste of the Aegean instead with The Real Greek’s “kids eat free on Sundays” offer. Children aged 12 and under can enjoy a main from the kids’ menu (a souvlaki wrap or kids' meze), a drink and ice cream or sorbet for every £10 spent by an adult. Where: Bella Italia When: Ongoing Children eat for free every Thursday with every purchase of an adult main course (excluding Center Parcs, Edinburgh and some central London sites). Kids can enjoy three courses of Italian food, such as pizza and pasta, as well as a drink, with meals suitable for two to 11-year-olds. Where: TGI Friday’s When: Ongoing Members of the TGI Friday’s Stripes rewards programme who have downloaded the app can feed one child for free when they order an adult’s main meal. Youngsters can order a main and two sides from the “Little League” or “Major League” section of the kids’ menu, with dishes such as fish fingers, tomato tubes, cheeseburger, crispy chicken tenders or veggie quesadilla. Where: Tesco When: Summer holidays (check your location) A child can eat for free from Mondays to Fridays during the summer holidays when an adult buys something in a Tesco Cafe (for as little as 60p) when showing their Tesco Clubcard at the till. Kids’ options include breakfast such as avocado on toast; a hot meal deal including a main (such as sausages, chicken goujons or fish fingers); and two sides (including peas, chips and crudites); or a Kids' Pick ‘n’ Mix meal deal (sandwich, fruit, two snacks and a drink). England and Wales from 22 July to 30 August; Scotland from 1 July until 16 August; Northern Ireland from 1 July until 30 August). Where: YO! Sushi When: Until 30 August Up to three children under 12 can enjoy some sushi and Japanese favourites at this national sushi bar. For every £10 spent by an accompanying adult, one child can enjoy a free kids’ meal deal bento box. Mains include chicken or prawn katsu, chicken gyoza, plus veggie rice and edamame. This applies during weekdays from Monday to Friday, and is only available at dine-in restaurants. Where can children eat for £1? Read on for our round-up of £1 kids’ meals Where: Asda Cafés When: Ongoing Children under 16 can enjoy a hot meal or ‘pick and mix’ meal deal of a sandwich, drink and fruit for £1 at any of Asda’s 205 cafés nationwide until the end of the year. There is no minimum spend or any adult meal purchase requirements, and the deal is available all day, every day. The offer covers one meal from the kids menu per child, per day. Free Ella’s baby food pouches are also offered to babies under 18 months old with any purchase. Where: Bella Italia When: Ongoing Children eat for £1 with every purchase of an adult main course from 4-6pm on Sunday to Wednesday (excluding Center Parcs, Edinburgh and some central London sites). Kids can have three courses of Italian food, such as pizza and pasta, with meals suitable for two to 11-year-olds. Where: Sainsbury's When: Ongoing Enjoy one children’s hot main meal, such as fish fingers or a ‘shroomdog’, or lunch bag (a cheese or ham sandwich, crisps, a jelly pot, piece of fruit and a drink) for £1 with the purchase of an adult hot main meal, or a minimum spend of £5.20 in the Sainsbury's café. The offer is available every day from 11.30am until the café closes. The food has been developed for children between the ages of five and 10. Where: Giraffe When: From July 24 to September 1 Visit the website (see above) to get a voucher code to allow a child to have a £1 kids' main meal, such as hidden veggie pasta and cod fish fingers, with the purchase of an adult’s main meal. This offer excludes King's Cross, airports and Southbank. Where: Hungry Horse When: On Mondays, ongoing Pub chain Hungry Horse is offering kids’ meals for £1 every Monday, although larger meals are £1.50. Mains include veggie sausages, beef burgers and tomato pasta. The larger meals include tacos, chilli and a katsu chicken burger. Up to two children can eat with every paying adult. Where: Premier Inn When: Until September 1 Whether you're a guest in the hotel or not, youngsters can now enjoy dishes off the kids’ menu at Premier Inn's Thyme restaurants for just £1, which includes the 10-veg tomato pasta and fruit salad. Adults can cash in the offer, which applies to two children under 16 per paying adult, when they buy a drink over £1.99 and a main from the evening menu. Two under-16s can already have breakfast for free when an adult buys a Premier Inn breakfast or a meal deal. Where: Sizzling Pubs When: Ongoing For every adult meal at this pub chain, you can have a kid’s main, such as a grilled chicken or a mixed grill, for just £1. The offer is available Monday to Friday between 3-7pm. Further summer holiday reading... Easy family camping recipes Top 15 summer kids' baking recipes How to transport food safely Cheap school holiday projects for kids 42 summer activities for kids
Do you avoid dairy and worry that you may be missing out on important nutrients? Find out why it can be an important part of our diets
For years we’ve regarded full-fat milk, cheese and butter with suspicion, worried their saturated fat content would harm our health. But now, evidence is mounting that full-fat dairy might not be as unhealthy as we once thought. However, it’s not just the fat levels that persuade some people to avoid dairy, lactose intolerance, skin problems and the belief that drinking animals' milk is unnatural are all common reasons for avoiding it. Next, find out if you have a food intolerance, if soy milk is good for you and read up on food intolerance tests and whether they're worth it. What is dairy? This refers to all products made from milk including cheese and yogurt, these foods are useful sources of protein and nutrients like calcium. Can I be intolerant or allergic to dairy? Some people need to avoid dairy because they have a cow’s milk allergy or they are unable to fully digest the sugar found in animal milk, called lactose. An allergy to cow’s milk is one of the most common food allergies in childhood – it’s estimated to affect around seven per cent of babies under one year, although most children grow out of it. Lactose intolerance occurs because the digestive system lacks an enzyme called lactase that breaks down lactose. When lactose is incompletely digested unpleasant symptoms like diarrhoea, wind and bloating may be experienced. The degree of lactose intolerance does vary, which means some people are able to have small amounts of dairy without experiencing symptoms whilst others need to avoid it completely. A food intolerance is different to a food allergy, read more about this at NHS website Read more about dairy intolerance and allergy. Can dairy foods aggravate asthma? A commonly held belief is that cow’s milk products cause an increase in mucus production and issues with respiratory symptoms and asthma. However, there is currently no evidence to support this and studies do not support the elimination of dairy foods for this purpose. Can dairy foods trigger skin acne? Dairy may play a role in skin acne, with low-fat dairy potentially being more problematic than full-fat. However, which dairy foods are problematic and whether all or only some acne sufferers may be affected is still not known. Is dairy good for our bones? Although dairy foods are a good source of calcium and are widely thought to be beneficial to our bone health, some cohort studies that look at participants over a long period suggest milk and dairy products may not be associated with a reduced incidence of brittle bones. Are there benefits to eating dairy? In 2020, researchers found that children who ate full-fat dairy foods were healthier than those who ate reduced-fat versions. These observations were also seen in adults. Fermented dairy products, such as kefir, live yogurt and aged cheese, may also contribute to a more diverse gut microbiome which, in turn, may boost overall health. For many people, dairy foods form part of a balanced, varied diet. According to dietitian Duane Mellor, certain fatty acids in dairy fats may even help reduce the risk of developing heart disease and type 2 diabetes and have a neutral or even anti-inflammatory effect on the body. However, there’s no doubt that dairy foods, including butter and cheese contribute saturated fat, which may raise the risk of heart disease and stroke. Here, registered dietitian Aisling Pigott looks at the pros and cons of eating dairy – and how full-fat versions may impact your health. Health benefits of milk First, let’s talk about semi-skimmed milk. Over the past 20 or 30 years, the idea has been that the UK – a nation of tea and coffee drinkers – might lower its saturated fat intake by swapping to low-fat milk. Historically there has thought to be a link between saturated fat and cholesterol, which may increase our risk of cardiovascular disease, but whole milk isn’t even a medium-fat product. In the UK, milk comes in three fat levels: Whole or full fat (3.5 per cent fat) Semi-skimmed (1.8 per cent fat) Skimmed (up to 0.3 per cent fat) A food is considered high fat when it contains 17.5 per cent fat or more; low-fat has three per cent and fat-free means there’s less than 0.5g per 100g for a solid food or 100ml for a liquid. But even rich Jersey milk only contains five per cent fat. So, really, we don’t need to worry about the fat content in our regular milk. Dairy fat also has benefits: it contains vitamins such as the fat-soluble vitamins A and E. Interestingly, skimmed milk has a marginally higher calcium content. So, while milk and dairy do contribute to our saturated fat intake, our most harmful source is from heavily processed foods which have been steadily increasing in our diets, such as pastries, pies and ready meals. Find out which milk is the healthiest? Health benefits of butter Butter fell out of fashion after vegetable oil spreads were released into supermarkets – claiming to be healthier and lower in fat. However, the way such spreads are manufactured, often by hydrogenating vegetable oils and adding emulsifiers, stabilisers and colourings, makes them an ultra-processed food (UPF). Diets high in these UPFs have been linked with an increase in heart disease, weight gain and cancer. There is no reason why butter can’t be enjoyed within a balanced diet and in fact, being a source of a unique type of saturated fat, called C15, so named because it is a fifteen-carbon saturated fat, a moderate amount may actually help protect against metabolic disease and support immune and liver health. That being said, as butter is a high-density source of energy, it’s best to use it sparingly. Consider portion sizes and think about how butter fits into your overall diet, how much are you having and how often? What about spreads containing the cholesterol-lowering plant compounds stanols and sterols? You’d have to eat up to eight teaspoons a day to experience any benefits. A healthy, varied diet should manage cholesterol and, ideally, we’d be getting our unsaturated fats through nuts, seeds and olive oil. Health benefits of cheese We know that cheese is a higher fat product, but it’s got lots of calcium, it’s a really good source of protein, iodine, vitamin A, a good source of energy and has loads of health benefits. Plus, adding cheese to a dish can enhance it, making it nutrient-rich and more appetising. Some studies also suggest that certain types of cheese do not appear to adversely impact blood triglyceride (fat) levels. However, because many cheeses’ have a high fat content, reduced-fat versions won’t necessarily be low in fat. There are other considerations too. The lower fat versions are often milder in taste and the mouth-feel can be affected when we lower the fat content. But some naturally low-fat varieties like cottage cheese and quark are becoming popular ways to boost protein intake. Read more about the healthiest cheeses. Health benefits of yogurt Most food experts agree yogurt is a great addition to our daily diets. You can get an amazing selection to suit every need and taste. There’s yogurt with live bacteria, which can promote gut health, and there are different options for fat content – Greek-style yogurt can come with zero percent to 10 per cent fat. Yogurt can also be incorporated into other foods so it’s a good way of adding protein into your meals throughout the day, she says. Read more about the health benefits of Greek yogurt. Overall, is dairy good for you? Studies suggest that it may well be the type of dairy – fermented versus unfermented – that is relevant to how our body responds to these foods. With this in mind, as long as you do not have an allergy or intolerance, are not following a vegan diet or prone to skin conditions such as acne, then you may benefit from including a variety of fermented dairy foods, such as cheese, yogurt and kefir in your diet. Read more about dairy foods... Which milk is healthiest? The best 22 milk alternatives to try What is a dairy-free diet? Lactose intolerance in children What is a detox diet? Do you enjoy dairy as part of a balanced, healthy diet? What’s your view on dairy products? Leave a comment below... This page was reviewed on 18 March 2024 by Kerry Torrens Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Why am I bloated? Dietitians explain the reasons for your uncomfortable stomach
Do you regularly experience a swollen abdomen? We ask the experts what causes our waist size to go up and down (and how to prevent it)
It’s a common problem that can cause discomfort, pain and embarrassment. But while some people only experience bloating now and then, others are all too familiar with having to loosen their waistbands as their stomach starts to swell. According to the NHS, symptoms of bloating include your tummy feeling full or bigger than usual, having stomach pain or discomfort, rumbling or noises in your stomach and farting more than usual. So what causes it and what can you do about it? We asked two experts, Kirsten Jackson, a consultant gastroenterology dietitian aka the “IBS dietitian”, and Dr Linia Patel, a dietitian and performance nutritionist, to explain all. Do any particular foods cause bloating? Linia: Being a little bloated after a meal is normal. Some people experience more bloating after eating certain foods that contain higher amounts of non-digestible or poorly digestible compounds called FODMAPs. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. The undigested fibre and sugars in FODMAP foods end up in your large intestine where bacteria ferment them, leading to increased gas. Conditions like IBS (irritable bowel syndrome) or small intestinal bacterial overgrowth (SIBO) are particularly sensitive to vegetables including broccoli, cauliflower, cabbage or brussels sprouts; fruits such as apples, pears, peaches and prunes; legumes and pulses; sugar alcohols and artificial sweeteners found in diet products; carbonated drinks and dairy products high in lactose, such as milk. Can alcohol cause bloating? Kirsten: Many alcoholic drinks, including cocktails, beer and some sugar-free mixers, contain high levels of FODMAPs which can result in bloating. Alcohol can also have an indirect impact on bloating by impacting sleep quality, and poor quality sleep worsens digestive symptoms. Linia: Excessive alcohol can cause damage to the protective mucus that lines the intestine, making your intestine “leakier” and promoting inflammation. The key is to keep within the recommended 14 units per week. Read more about the causes of bloating, the best recipes for gut health, and the truth about food intolerance tests What role does gut bacteria play in bloating? Kirsten: Gut bacteria plays an important role in the body, including digesting carbohydrates so that we can absorb them. This process is known as fermentation, but the byproduct is gas, so if this process is overactive or you eat a large portion it could result in bloating. Women seem to report regular bloating – why is that? Kirsten: Women’s fluctuating hormones is one reason why they experience bloating. Body temperature increases slightly during ovulation, which can reduce your quality of sleep. Progesterone, which rises before your period starts, is associated with constipation and during perimenopause, oestrogen levels can become more erratic and higher oestrogen levels can lead to more water retention, leaving you feeling bloated. Linia: The female colon is 10cm longer than a man’s so it can take women an extra 14 hours to move food through the large intestine. Women also have a relaxed abdominal wall to allow for pregnancy, while men have a strong abdominal wall which better holds their bowel in place. How does eating salt contribute to bloating? Linia: Research suggests there is a link between sodium intake and bloating due to the water retention that reduces gut motility. Sodium is found in salty foods such as cured and smoked meats, canned foods and sauces. When should you consult your GP about bloating? Kirsten: See a GP if you are bloating regularly, even if it isn’t “that bad”, as it can be a symptom of other conditions including ovarian cancer. If it is persistent, get it checked out. Linia: If you experience anything out of the ordinary: excessive farting (more than 20 times a day) and chronic bloating with pain and discomfort – and it doesn’t respond to lifestyle changes – seek support from a health professional. IBS is a common cause of bloating. How do you know if you have IBS and how can you treat it? Kirsten: Symptoms of IBS can cross over with other conditions like coeliac disease and even certain cancers, so do see your GP. To 'qualify' as having IBS, your symptoms must have been going on for three months, and occur at least one day per week. Once diagnosed, you may need specialist help from a registered dietitian to help navigate more complicated topics like pin-pointing your food intolerances safely and navigating fibre. You may also need mental health support from a therapist or medication from your doctor. Linia: IBS is a functional gastrointestinal disorder characterised by irregular bowel habits (diarrhoea and/or constipation), bloating and flatulence and cramps. It’s exact cause is unknown but stress, impaired gut-brain communication, mental health and “bad” gut bacteria may be factors. Doctors can’t test to confirm IBS; they diagnose IBS by ruling out other conditions. A low-FODMAP diet has been shown to improve symptoms but it can be very restrictive and it’s best to work with a nutrition expert to ensure you are able to maintain a balanced diet. What lifestyle changes can you make to prevent or beat bloating? Kirsten: Avoid large portions. We often just eat too much, which can lead to feeling uncomfortable with a distended stomach. Drink regularly, sipping rather than gulping. Avoid chewing gum, get eight hours of good quality sleep and move daily (gardening and walking count). Linia: Keep a food and symptom diary to help identify the trigger for your bloating and excessive flatulence. It’s also a useful tool to take to a dietitian appointment. Go to the loo regularly – passing stools can relieve some of the gas from your gut; wear loose clothes which don’t add pressure to the abdomen; and aim to eat the recommended 30g of fibre a day, increasing gradually and upping water intake at the same time. Some studies suggest that probiotics may aid digestive symptoms by boosting the number and types of bacteria in your gut, but you need to take them for four weeks and they don’t work for everyone. Further reading... Does diet affect gut health? How to improve your digestion: healthy diet plan Top 8 foods for better digestion Does talk therapy play a role in gut health?
I'm a nutritionist – this is what I have for dinner when I'm too lazy to cook
Food experts share their go-to meals for those times when you want a nourishing evening meal… fast!
It’s officially the summer of the “lazy girl dinner” – so called because of the current TikTok craze for hastily assembling supper after a long day at work, or simply when energy levels are low. There's been controversy around the phrase "girl dinner", as many believe the trend is encouraging people to choose tiny portions instead of full, nutritious meals, which may lead to disordered eating. With many examples of a so-called "girl dinner" being comprised of things like cheese and crackers, it's clear that not enough fruits, vegetables or protein are being consumed. There's also discussion around the use of the term "girl", and whether this implies that small, dainty meals are linked to the idea of being feminine. However, this new brand of instant dining (made famous on TikTok, where the hashtag #lazygirldinner has been viewed 82 million times) doesn't have to be unhealthy. You can create a satisfying plate of food that is both nourishing and tasty, while still being fast to prepare. So, if you’re in a beans-on-toast rut on busy days and would like some quick meal inspiration, we’re here to help. Nutritionists and dietitians share their favourite speedy dinners – and there’s not an instant noodle in sight. Plus, scroll down for 10 of our best no-cook recipes – perfect for the summer months and beyond. Healthy "lazy girl dinners" Sardines with vegetables, olive oil and Greek yogurt Expert: Kerry Torrens, registered nutritionist One of my store cupboard essentials is a can of sardines – not only are they packed with "good-for-you" omega-3 fats and vitamin D but they’re super convenient and cheap too. They are also the hero ingredient for my favourite speedy supper - just add a fridge raid for onions, peppers, courgette, tomatoes or whatever else you have in your veg drawer, drizzle with oil from the can, and cover and blitz for two minutes on high in the microwave or until the veg are soft. I serve topped with a dollop of creamy Greek yogurt. This speedy supper is loaded with protein and you’ll be packing in one or more of your five-a-day too. Learn about the top 10 sources of omega-3 fatty acids Chickpea salad bowl with tuna, vegetables and seeds Expert: Linia Patel, dietitian and performance nutritionist I have a few quick, easy options. A salad bowl is simple: open a tin of chickpeas, add a tin of sardines or tuna in olive oil, add whatever vegetables you have in the fridge and mix it all together. Sprinkle pumpkin seeds on top and add fresh herbs, if you have any. Finish off with a dose of balsamic vinegar and olive oil. Another quick one is a grain bowl with ready-to-eat grains such as quinoa, wild rice or lentils, whichever colourful vegetables you have in the fridge, topped with ready cooked salmon or chicken or smoked tofu and finished with pumpkin or sesame seeds. The dressing - a mix of tahini and apple cider vinegar - takes it to the next level. And if I’m really short on time I’ll do eggs, beans or cheese on toast, with a slice of avocado and kimchi. Looking for inspiration? Try our top 10 healthiest salads Read more about quick and healthy family meals, budget storecupboard dishes, and 10 quick vegetarian weeknight suppers Pasta in tomato sauce with peas and spinach Expert: Jenna Hope, registered nutritionist When I’m short on time I’ll often go for a red lentil pasta with tomato sauce, which I’ll bulk up with peas and spinach, two ingredients I always keep in my freezer. Red lentil pasta is higher in protein than regular pasta, meaning that it keeps you fuller for longer. I always opt for a sauce that doesn’t contain any added sugars or sweeteners. Incorporating frozen peas and spinach is a great way to increase protein, iron and folate into the meal. It’s quick, easy and delicious. What’s more is that all the ingredients can be kept in the store cupboard or in the freezer, meaning it’s a great go-to when you’re low on fresh food too. Discover more no-cook pasta sauces Rice salad with salmon, basil, cucumber and radishes Expert: Helen Bond, registered dietitian My ‘no cook’ dinner at this time of the year is a lovely rice salad that I can rustle up with ingredients already in my fridge and store cupboard. I use a pouch of basmati wholegrain microwave rice, which helps contribute to my recommended daily intake of 30g of fibre for gut and heart health. A drained tin of salmon is packed full of heart and brain healthy omega-3 fats, I add a few torn basil leaves from my kitchen window plant, a handful of chopped cherry tomatoes, diced cucumber, and radishes from the fridge. Plus, some finely chopped red onion. All of which top up my plant points (the aim is to eat 30 unique plants a week), which my gut microbes love. A dollop of low fat mayo or pesto and it’s done. Find out how to cook healthy meals in the microwave Peanut butter and sliced bananas on a rye cracker Expert: Alison Clark, registered dietitian If I can’t be bothered to cook, one of my go-to “dinners” is peanut butter on sesame rye crackers topped with sliced banana, which hits the three main components of a meal. Peanut butter contains protein and healthy fats, the rye crackers have carbs and the sesame seeds contain iron. A banana is one of your five-a-day or, if you’re aiming to eat 30 unique plants a week, one of your plant points. Another is a salad of tomatoes, lettuce and any other vegetables I have in my fridge, which helps me increase my plant points and fibre. I add oily fish - often a tin of mackerel in a BBQ sauce (for omega-3 fatty acids, vitamin D and protein), and I’ll roughly crumble rye crackers on top for crunch (and carbs). Add to your snacking repertoire with these 10 healthy snacks Salmon poke bowl with avocado, coriander and rocket Expert: VJ Hamilton, registered nutritionist I always prioritise making a balanced evening meal, no matter how I’m feeling. A salmon poke bowl is full of delicious nutrient-dense ingredients which include pre-cooked salmon (topped with tamari and sesame seeds), avocado, coriander, rocket and spring onion and I sometimes add pre-cooked quinoa for extra fibre. I like this dish as it is rich in healthy fats such as omega-3s and monounsaturated fats. Omega-3s are anti-inflammatory, and monounsaturated fats have been shown to raise HDL cholesterol, which may benefit cardiovascular health. It is also a blood-balancing meal, so it is less likely to get blood sugar dips at night, which can affect sleep. Another meal I love is lettuce wraps, adding in pre-cooked chicken, red pepper, shredded cabbage, flavouring with rice vinegar and tamari or hummus. This high-protein meal is great after the gym, and I like to finish with a serving of pomegranates and coconut kefir for dessert. Find out more about how to eat for good health Vegetable hash with halloumi Expert: Aisling Piggott, registered dietitian I make a one-pan vegetable hash that everybody likes and is a great recovery meal for me after a gym session when I’m too tired to cook. I put lots of vegetables such as mushrooms and tinned sweetcorn and whatever’s in my fridge, including leftovers like potatoes (I’ll use bread if I haven’t got any potatoes). I’ll add some fried halloumi and eggs, mix it all together and serve with a slice of bread. It takes five minutes. It’s a balanced dish with carbs, protein and lots of vegetables so it’s also full of fibre and vitamin C and using leftovers is a great way to reduce food waste. Discover ten new ways to cook eggs 10 no-cook recipes Assemble simple ingredients to make something special with our easy dishes - no cooking required 1.Veggie fajitas Load soft tortillas with chargrilled veg, beans, tomato salsa and smashed avocado. 2. Salmon and smacked cucumber noodles Make this tasty salmon & cucumber rice noodle salad for an easy midweek supper. 3. Vietnamese prawn summer rolls Fresh-tasting rice paper rolls packed with shellfish, light vermicelli noodles, carrots, cucumber and herbs, with a sweet ginger chilli dipping sauce. 4. Epic summer salad Perfect for BBQs and buffets, our epic salad is an assembly job of gorgeous ingredients. 5. Mango chutney and chicken sliders Top these chicken sliders with mango chutney, red onion, chilli and cucumber salad, and a mint and yogurt dressing. 6. Prawn and grain poke bowls Quickly marinate prawns in a chilli & lime dressing, then serve with grains, mango, radish, avocado and spring onions. 7. Mexican corn salad With sweetcorn, tomatoes and red onions, this makes for a colourful, speedy dish. 8. Peppered mackerel and pink pickled onion salad This quick pickled onion is impressive but takes little time. 9. Avocado panzanella With just 20 minutes preparation you'll be able to whip up this colourful avocado and bread salad in no time. 10. Raw coconut truffles These raw, nutty bites make a lovely, dairy-free alternative to chocolate for an after-dinner nibble Further reading… Is raw food healthier than cooked? Top 10 no-cook summer recipes Quick picnic ideas 10 fast and easy snacks for children
Is hot water and lemon good for you? Six health myths busted
We ask the experts which of our common health habits are really helping us, and which ones might be doing us more harm than good…
Whether it’s a result of urban myth or popular wellness trends, many of us are guilty of picking up health habits that aren’t as beneficial as they first appear. After all, who doesn’t love a shortcut, whether that’s a tot of whisky before bed or a glass of supermarket juice to ‘cure’ a urinary tract infection? Dig a little deeper, however, and it’s clear that our home cures aren’t actually as effective as we first thought. From the best time to brush your teeth to how to really treat a hangover, we lay the biggest misconceptions to rest – and reveal what to do instead. 1 MYTH: It’s better to start the day with hot water and lemon than with tea This so-called healthy drink, loved by the wellness set, could be doing more harm than good. “Lemon is particularly acidic, and if you drink lemon and water for many years it can wear the enamel down,” says London dentist Vikas Prinja.“This can expose the dentine underneath, giving teeth a yellowish appearance. In comparison, sugar-free tea may stain your teeth, but it can be removed – it doesn’t cause structural damage.” And as for claims that it can help the body detox? “The kidneys and liver play an important role in removing waste products from the body and consuming lemon water is not going to ‘detox’ the body,” says registered nutritionist Jenna Hope. “However, lemon water can be a great caffeine-free way to rehydrate in the morning.” Dr Prinja advises: “Just drink it all in one go or use a straw to reduce your teeth’s exposure to the acid in the lemon.” Find out more in our article: Is it healthy to detox? 2 MYTH: Natural sugars such as agave syrup are healthier than table sugar Many of us have swapped to trendy natural sweeteners such as agave and maple syrup and coconut sugar in a bid to improve our diets but are those 'healthy' alternatives actually better for us? “Table sugar is sucrose – it’s made up of two sugars bound together: glucose and fructose – and so are natural alternatives. They’re biochemically the same or very similar,” says registered nutritionist Karen Newby, author of The Natural Menopause Method. “They are both broken down into glucose and fructose. Glucose is transported in the blood, hence the term ‘blood sugar’, and fructose is transported directly to the liver and converted to glucose, and when consumed in high amounts, into fat.” Honey may have extra micronutrients in “negligible amounts” but she says that “many natural sugar alternatives are just as processed as sugar.” Learn more in our article: How much sugar should I eat? 3 MYTH: Drinking cranberry juice will treat cystitis Generations of women have reached for a glass of cranberry juice at the first sign that they have the common urinary tract infection (UTI), cystitis, but is there any truth to it? “It’s an old wives’ tale,” says Dr Zak Uddin, a GP based in Chorley, Lancashire. “It’s never held up in trials, it’s not part of NICE (the body that advises the NHS) guidelines and a GP would never recommend it. Cranberry juice is very sweet so you’re filling your system with sugar. The best thing you can do, if you’re not unwell, is to double your intake of clear fluid, such as water, to wash out any bacteria.” Find out more about the health benefits of cranberries Read for more weight loss myths, the real benefits of cranberries and easy hacks for upping your daily vitamin intake 4 MYTH: An alcoholic ‘nightcap’ will help you sleep better Many people rely on a stiff drink to help them drop off but it’s making their sleep worse. “People think that alcohol is good for sleep because it can help you fall asleep quickly, but actually the alcohol will disrupt the quality of your sleep through the night and you might find yourself waking up several times in the latter part of the night as a result,” says sleep expert Dr Lindsay Browning, author of Navigating Sleeplessness. “Alcohol specifically reduces the amount of REM sleep that you get,” she says. This means you’ll feel more groggy and tired the next day. While a varied balanced diet is the best approach for overall health, she notes, “Protein rich foods like turkey contain tryptophan, which the body uses to make melatonin, our sleep hormone. It’s also found in milk, poultry, salmon, oats, tofu and eggs. “Tart cherries, such as Montmorency cherries, also contain a lot of melatonin and some studies have found that drinking tart cherry juice before bed helped with sleep duration and quality.” Learn more about diet and sleep with our article: How to sleep better 5 MYTH It’s better to brush your teeth after breakfast rather than before Most people enjoy the fresh feeling of brushing their teeth after breakfast but this habit can actually weaken your dentition over time. “After you’ve had something to eat or drink your mouth will be slightly acidic because the saliva hasn’t had time to bring the pH back to neutral,” says Dr Prinja. “If you’re brushing your teeth when there are residual acids in the mouth, the teeth will be more soft and you could be causing wear on the tooth. “Official guidance is to wait 30 minutes after eating to brush. Or if you want to feel fresh after eating, use a zero alcohol mouthwash with fluoride. It will rinse away food particles but won’t scrub the enamel on your teeth.” But the real gold standard for the first brush of the day? “After you wake up, floss or brush with interdental brushes, use a tongue scraper, mouthwash and then brush your teeth,” he says. Read more on how to keep children’s teeth safe 6 MYTH: Taking paracetamol after drinking to excess will prevent a hangover Knocking back a glass of water and a couple of paracetamol at the end of a big night could actually be harming your liver rather than helping it.“Paracetamol is metabolised by the liver and if you’re also metabolising alcohol, the painkiller will just sit there,” says Dr Uddin. “You’re essentially putting more strain on your organ that’s already trying to cope.” Jenna Hope adds, “Hangovers can occur due to the build-up of chemical byproducts of drinking, dehydration, tiredness and low nutrient status. “Rehydrating with water and consuming nutrient-dense foods such as fruits and vegetables, nuts, seeds, good-quality proteins and complex carbohydrates is a healthier approach to managing a hangover.” Read our article on how to cure a hangover
I'm a dermatologist – these are five things you should eat for your skin
NHS consultant and nutritionist Dr Thivi Maruthappu explains how what you eat can effect your complexion
There is never a truer phrase for your skin than, “you are what you eat”. According to Dr Thivi Maruthappu, a consultant dermatologist, nutritionist and the author of SkinFood: Your 4-Step Solution to Healthy, Happy Skin, a nutrient-rich Mediterranean-style plan can improve acne, eczema and reduce the signs of ageing. The even better news? “Changing your diet for the better will also improve your cardiovascular health and reduce your risk of stroke or cancers,” she says. “I use the acronym ‘GLOW’: “G is for green (all fruit and vegetables, the more colourful the better); L is lean protein such as salmon and chickpeas); O is for oils - healthy fats from sources including nuts, seeds and avocado oil). “And W stands for wholegrains. They’re not just fibre-rich, they feed your gut microbiome, which is very important for skin health.” Other important habits include wearing a high-factor sunscreen all year round as “sunlight is the major cause of skin ageing”, reducing stress and staying active. Here, Dr Thivi reveals her five top tips for improving your skin today (and investing in it for the future). 1. Eat fermented food to boost your gut microbiome “Many common skin conditions such as eczema and rosacea have been linked to imbalances in the gut,” she says. “Healthy skin ageing may also be linked to the gut microbiome.” To promote the growth of “good” bacteria she recommends adding probiotic foods such as kefir, kimchi, live yogurt and sauerkraut into your daily diet. Learn more in our article Gut health: what does it really mean? 2. Reduce “sugar sag” by saying no to sweet treats Sugar is also a significant culprit in accelerating skin ageing. “It forms molecules called “advanced glycation end products” (AGEs) in the dermis,” Dr Thivi explains. “Collagen in our skin is meant to be springy and bouncy but when sugar molecules attach themselves to the collagen fibres, they become stiff and it causes ‘sugar sag’.” She advises following NHS guidance to eat no more than 30g of “free” sugars a day, which covers the sugar added to food and drink and excludes the natural sugar in fruit, vegetables and milk. Try our 8 ways to cut down on sugar Read for more on eating for your skin, maintaining a radiant glow and the best collagen supplements 3. Cut back on booze to slow down facial ageing It’s hard to find a skin-related silver lining when it comes to alcohol. “Women who drink alcohol are more likely to have fine lines on their upper face, on their forehead and around the eyes,” says Dr Thivi. “It can also flare pre-existing conditions such as eczema and rosacea. “And alcohol also wreaks havoc on hormones and sleep. At night you produce growth hormone, which renews our cells, but drinking disrupts this process.” Find out more in our article: How to drink responsibly <img src="https://images.immediate.co.uk/production/volatile/sites/30/2023/07/healthy-fats-78b6d2c.jpg" width="700" height="300" alt="Avocados, nuts and seeds" title="5. Healthy fat is ‘natural filler’ for your face The fat in our face is “natural filler”, says Dr Thivi. To help maintain it she recommends tucking into monounsaturated fats found in avocado, nuts, extra virgin olive oil and polyunsaturated fats which include omega-3s fatty acids from oily fish, chia seeds and flaxseeds. They help support our skin’s layers, maintaining moisture levels and skin-barrier function. She suggests people who are vegan and vegetarian take omega-3 supplements." /> 4. Healthy fat is ‘natural filler’ for your face The fat in our face is “natural filler”, says Dr Thivi. To help maintain it she recommends tucking into monounsaturated fats found in avocado, nuts, extra virgin olive oil and polyunsaturated fats, which include omega-3s fatty acids from oily fish, chia seeds and flaxseeds. They help support our skin’s layers, maintaining moisture levels and skin-barrier function. She suggests people who are vegan and vegetarian take omega-3 supplements. 5. Avoid faddy diets to get all the nutrients that your skin needs “I’m not a fan of restrictive eating, which includes diets like keto, a low-carb, high-fat diet, says Dr Thivi. “Balance is the only thing that is sustainable.” She describes how she applies her GLOW principle. “I try to add GLOW every day. For instance, if you have a snack, ask yourself, ‘which bit of GLOW have I got in this snack?’ If you have an apple, add some nuts, hummus and crackers. If you start doing that you create a more balanced plate. “We don’t need to demonise all processed food, which includes tinned fish, cheese, and dried fruit. But we do need to be mindful of ultra-processed food as it affects the gut and people who eat fatty and sugary foods are more likely to have acne and breakouts.” Further reading: Will sugar make you old Liz Earle's top five secrets for radiant skin How to eat for great skin - Dietary fats 10 of our healthiest recipes