20 colourful recipes to support your mental health
Feeling blue? Did you know the food you eat can affect your mental well-being as well as your physical health? Check out our recipes for tasty ways to support your mood
View Green Video on the source website Those looking to improve their mood and give themselves a boost would do well to look at their diet, evidence suggests. It's believed that food choices play a considerable role in our overall mental wellbeing by helping to reduce stress, ease anxiety and even fight depression. A growing body of research highlights the importance of reducing the consumption of processed foods, such as refined fats and sugars, in place of fresh, wholefoods. In particular, studies have shown that a high intake of fruits and vegetables is favourable when looking to diet to support your mood. Beyond this, key additions such as omega-3 rich fats, fibre-rich wholegrains, fermented foods, proteins and dark green vegetables are notable when it comes to promoting mood balance and wellbeing. Below, you'll find 20 mood-boosting recipes to get you started. Next, check out how to sleep better, our mood-boosting breakfast recipes, top 10 mood-boosting foods, and read up on how food affects your brain. 20 best foods for mental health 1. Blueberry baked oats Not only is our blueberry & nut oat bake a great make-ahead breakfast, it also packs a serious nutrition punch that’s good for the mind. Blueberries are rich in antioxidants and folate which support the production of serotonin, dopamine and norepinephrine – key brain chemicals involved in mood regulation and balance. Oats also offer a great source of slow-release energy which helps to stabilise mood and blood sugar levels throughout the day. For more inspiration, check out our healthy oat recipes collection. 2. Green smoothie This naturally sweet green smoothie contains a whole host of nutritious ingredients such as flaxseeds, almonds and spinach. The addition of banana offers a great source of the amino acid tryptophan which is required by the body to create serotonin – often referred to as the ‘happy chemical’ as it contributes to happiness and mental wellbeing. Bananas also provide vitamin B6 which aids the conversion of tryptophan into serotonin in the body. Try more banana smoothie recipes. 3. Avocado & black bean eggs Our avocado & black bean eggs make for an impressive veggie breakfast that tastes just as good for lunch or dinner. Eggs offer a source of protein, vitamin D and B12. They also contain choline, a nutrient that supports the nervous system and helps to produce mood regulating brain chemicals. Not only a healthy (and creamy) source of fat, the avocados in this dish contain vitamin B5 which supports the adrenal glands (home to our stress hormone) – particularly beneficial during times of stress. Why not try some more of our healthy egg and avocado recipes? 4. Stir-fried broccoli with coconut Try our stir-fried broccoli with coconut for a tasty dose of magnesium. Often referred to as ‘the calming mineral’, magnesium nourishes the nervous system and supports the action of brain chemicals such as GABA which play an important role in sleep and relaxation. Involved in over 300 reactions throughout the body, it also assists energy creation, bone health and the immune system. While magnesium can be found in many foods, such as beans, nuts and seeds, it’s particularly abundant in dark green vegetables. Don’t like broccoli? Try our spinach or kale recipes. 5. Salsa verde salmon with smashed chickpea salad Fatty fish like salmon are a wonderful source of omega-3 fatty acids. These fats are highly anti-inflammatory and may support depression and improved mood. This recipe for salsa verde salmon not only provides a dose of healthy fats, but also offers added protein and fibre from the chickpeas. For a plant-based omega-3 option, why not try our chocolate chia pudding? 6. Indian sweet potato & dhal pie If you’re looking for a cheap and easy mood-boosting dinner, look no further than our Indian sweet potato & dhal pie. Packed full of fibre-rich vegetables, this is a great plant-based option. Lentils offer a generous supply of protein, iron and B vitamins which work together to support mood and energy balance. Try serving it with our garlicky greens for added fibre. If you love vegetables, why not try some more of our great plant-based recipes? 7. Beef & bean chilli bowl with chipotle yogurt This protein-rich beef & bean chilli bowl with chipotle yogurt offers a good source of iron and vitamin B3 (niacin). Both are involved in the production of serotonin, while B3 also helps the body to access energy from your food. Learn more about the importance of iron in the diet. 8. Chilli tempeh stir-fry This chilli tempeh provides a wonderful source of vegan protein and gut-loving prebiotics which play an important role in supporting our mood. Other fermented foods, such as yogurt, kombucha, sauerkraut and kimchi, offer a source of probiotics which also support gut health. If tempeh isn’t your thing, try our kale & bulgur tabbouleh with yogurt dressing. Check out our gut-friendly and vegan gut-friendly recipes for more great options. 9. Lean turkey burger with sweet potato wedges If you love burgers, our lean turkey burger with sweet potato wedges is a way to support both your brain and your waistline. Turkey is rich in mood-supporting tryptophan, while sweet potato offers a great source of fibre and B6, which aid digestion and brain function. For more ways to include turkey in your diet, check out some of our delicious turkey recipes. 10. Instant berry banana slush While sugar might give you a boost at first, the crash often experienced after a sugar-high can make you feel worse than before. Try our instant berry banana slush for a sweet treat that’s packed with antioxidant-rich berries and fibre to keep your mind running smoothly. Sweet tooth? Try out some more of our lower-sugar recipes. 11. Chicken satay salad This chicken satay salad combines chicken and peanuts which are both high in protein. When we have more protein in our diet, it helps keep our blood sugars stable, which in turn supports more stable moods throughout the day. Chicken is also a good source of vitamin B12 which has been shown to help fight depression, and peanuts have been shown to help improve both memory and our stress response thanks to their high polyphenol content. Check out more of our healthy chicken breast recipes. 12. Spinach, sweet potato & lentil dahl Magnesium is the body’s natural relaxer and can help reduce anxiety. Green leafy vegetables, such as spinach, are a great source of this all-important nutrient. This spinach, sweet potato & lentil dahl recipe is also packed with other mood-boosting nutrients, including folate, vitamin B6 and iron, as well as fibre which is important for gut bacteria. Did you know that gut bacteria helps to produce some of the brain chemicals we need to feel happier and calmer? Discover more healthy ways with sweet potato. 13. Banana oat pancakes Bananas are super convenient and they contain tryptophan, the precursor to serotonin, our happy hormone. Therefore, including bananas in your diet may help promote a better mood. This banana oat pancakes recipe also contains oats which help to stabilise blood sugars, as well as important mood-boosting nutrients including iron, magnesium and B vitamins. Kick-start your day with our healthy breakfast recipes. 14. Autumn vegetable salad with saffron dressing Saffron is a spice that comes from the crocus sativus flower, and recent research has found that it may help to improve mood, particularly for those struggling with depression. Our autumn vegetable salad with saffron dressing combines the health benefits of saffron with fibre-rich vegetables that help support our gut microbiome and blood sugar. Celebrate seasonal produce with our vibrant salad recipes. 15. Chicken, red pepper & almond traybake This delicious one-pan dish comes with lots of mood-boosting ingredients, including chicken, which contains vitamin B12, plus red peppers which contain vitamins B6 and C. Both help to support brain health, playing a crucial role in influencing our moods. Our chicken, red pepper & almond traybake also features almonds, a source of tryptophan, the amino acid that helps produce our happy hormone, serotonin. Learn more about the health benefits of almonds. 16. Simple sauerkraut Sauerkraut is fermented cabbage that’s really easy to make at home. Use it as a side to many dishes, including salad, sausages, fish and chicken. A prebiotic, sauerkraut is food for our all-important gut bacteria; in recent years, there has been growing evidence of the ability of gut bacteria, or microbiome, to influence our brain health and moods through the gut-brain axis. Try our recipe for sauerkraut and begin adding it your diet on a regular basis. 17. Spiced salmon & tomato traybake This healthy spiced salmon & tomato traybake is quick and easy to make. Salmon is a rich source of the all-important omega-3 nutrient. Omega-3 is an essential fatty acid, which means that the body cannot make it itself so must get it from food sources. Omega-3 has been widely researched for the role it plays in supporting our moods, by having anti-inflammatory effects on the brain as well as healthy neurotransmitter synthesis and communication. For a nutritious supper, check out our salmon fillet recipes. 18. Oat & chia porridge If you don’t eat fish, try this oat & chia porridge for plant-based sources of omega-3. The chia seeds and flaxseeds found in this warming porridge recipe contain omega-3, which has been linked with improving symptoms of depression. This is also a dish that’s high in fibre, which has added benefits of supporting our moods by balancing blood sugar and healthy gut microbiome. Browse our healthy porridge recipes for more nourishing ways to start your day. 19. Calves’ liver with sticky onion relish & prosciutto Beef liver is possibly one of the most nutrient-dense foods around, and when it comes to our moods, it’s full of important nutrients. It’s one of the few food sources of vitamin D, which we normally get from exposure to the sun. It's been linked to relieving depression and better mood regulation, so it's always good to up your dose. Enjoy this calves’ liver with sticky onion relish & crispy prosciutto with a side of seasonal greens. Not a fan of liver? Browse our healthy beef recipes instead. 20. Kidney bean curry Iron is an essential nutrient that’s not only needed for healthy red blood cell formation, but for the production of neurotransmitters such as serotonin and dopamine. Both of these brain chemicals help to regulate our mood and reduce anxiety. Kidney beans, found in this kidney bean curry, are a rich vegan source of iron as well as plant-based protein and other important mood-enhancing nutrients such as B6 and magnesium. We have lots more vegetarian curries for you to enjoy. Enjoyed this? Now try... 5 ways the food you eat affects your brain Stress relief: How diet and lifestyle can help 10 foods to boost your brain power What is your favourite mood-boosting recipe? Leave a comment below… 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.
Looking for gluten-free Easter recipes? Try our superb seasonal recipes for roasted lamb with crispy hasselback potatoes, a spring sharing platter and rhubarb semi-freddo.
Celebrate Easter with our decadent, seasonal gluten-free menu. We've selected some of our favourite Easter recipes, including a spring sharing board, fragrant roasted lamb centrepiece and an indulgent rhubarb semi-freddo for dessert. With plenty of delicious options to choose from, this menu is sure to satisfy, whether you require a gluten-free diet or not. Want even more gluten-free inspiration? Check out our top 10 gluten-free cake recipes and then explore our healthy gluten-free dishes. Starter What better way to kickstart your Easter feast than with this colourful spring sharing board? Piled high with asparagus, radishes, quail’s eggs, chilli-flecked marinated feta and creamy pea and artichoke dip, this looks and tastes really impressive, despite being very simple to put together. Make it your own by adding cured meat, smoked fish, other veg or cheese. Leftovers will be a welcome snack the next day. Spring sharing board Discover even more gluten-free recipes. Main This fragrant one-pan lamb with hasselback potatoes is the stuff Easter dreams are made of. Expect the complimentary flavours of garlic, rosemary and thyme in abundance, with extra-crispy hasselback spuds. All that and only one pan to wash-up! One-pan lamb with hasselback potatoes Try even more gluten-free dinner recipes. Sides What's an Easter feast without a colourful selection of sides? Braising these carrots is the perfect way to bring out their naturally sweet flavour. Click the links below for punchy spring greens and beetroot & lentil tabbouleh, which deliver tenfold on texture and flavour. With such variety, you can choose as many or as few as you like. No-peel braised carrots Punchy spring greens Articles Spinach rice Roasted asparagus Beetroot & lentil tabbouleh Herb-buttered baby carrots Dessert Make the most of seasonal rhubarb with this simple gluten-free cinnamon & nut crumble made using frozen strawberries for extra fruitiness. Gluten-free rhubarb & strawberry crumble Sunken chocolate, olive oil & hazelnut cake Dark chocolate orange creams Double chocolate, raspberry & pistachio roulade Toasted coconut rice pudding with cardamom poached rhubarb Why not try one of our other delicious gluten-free dessert options? Enjoyed this? Now read... Healthy Easter snacks & treats Healthy Easter Menu Healthier roast recipes Top 10 gluten-free cake recipes 10 gluten-free pancake recipes What will you be cooking for Easter this year? Leave a comment below... All health content on bbcgoodfood.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.
Want to create healthy, inspiring meals on a budget? Discover delicious recipes and top tips from our health editor and nutritionist Tracey Raye
Healthy eating tends to have a reputation for being expensive, but it is possible to create a balanced, nutritious and delicious diet on a budget. Below you'll find cheap and healthy foods as well as top tips from Good Food's former health editor and nutritionist, Tracey Raye. To find the best budget recipes, see our top 10 healthy budget dinners, budget-friendly smoothie recipes and seven days of healthy budget family meals. Discover more ways to stay healthy while keeping costs low with 10 budget 'superfood' swaps and nutritious cheap foods, as well as our guide to cheap ways to get your five-a-day. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub. Healthy budget foods Start by identifying foods you enjoy eating, then choose the versions which happen to be cheap and healthy, too: • Protein: eggs, cheap cuts of meat, canned or frozen fish, dried or canned beans, peas and lentils, tofu • Dairy: yogurt, milk, cottage cheese • Grains: rice, pasta, oats, barley, couscous • Fruits (choose seasonal): bananas, apples, pears, grapes, oranges, frozen berries • Vegetables (choose seasonal): potatoes, carrots, squash, broccoli, cauliflower, onions, canned tomatoes, frozen peas Discover the most nutritious cheap foods. Tips for eating healthily on a budget As well as understanding which foods are healthy, filling and budget-friendly, it’s also helpful to follow a few of the tips below to ensure you’re stretching your budget as far as it will go: 1. Plan your meals One of the best ways to keep costs low is to plan your meals around budget-friendly ingredients. When you plan ahead, you not only cut down on food waste, you also avoid impulse-buying when you’re hungry and have nothing planned. Discover our meal plans to get started, as well as our easy midweek meals. 2. Buy own brand products Not only are they cheaper but all food manufacturers must follow the same food standards, so they’re just as nutritious and often a similar quality, too. 3. Buy in bulk, but only on the items you’ll use Bulk buying can be a great way of stocking up for less, but be sure to avoid overspending on things you won’t use. Get inspired with our budget storecupboard meals and healthy storecupboard recipes. 4. Shop for seasonal produce Make a list of what season your favourite produce is at its best and then stock up. It’ll taste amazing and cost far less. Discover our January recipes to boost your health, healthy spring recipes, healthy summer recipes and healthy autumn recipes. 5. Bring your own lunch Buying lunch out can rack up quickly when you’re trying to be careful with money. By simply planning ahead and bringing lunch with you, you’d be amazed at just how much you can save week to week. Forget soggy sandwiches with our healthy packed lunch recipes. 6. Pack snacks Snacking can really catch you out both in the health and cost department. Make a list of healthy snacks you enjoy such as veggie sticks and hummus, popcorn, energy bars, nuts etc and make sure you always have some to hand. Try our healthy snack ideas and top nutritionist-approved healthy snacks. Our best healthy budget guides 1. Healthy budget recipes Being healthy on a budget doesn't have to be hard. Try our easy recipes that are rich in nutritious ingredients and great flavour. Enjoy our lightly spiced chicken, leek & brown rice stir-fry, nourishing spinach falafel & hummus bowl and super smoky bacon & tomato spaghetti. 2. Top 10 healthy budget dinners No need to break the bank with these budget-friendly dinner ideas for every taste. See our top-rated healthy recipes including vegan and veggie options such as double bean chilli and curried cod. 3. Top 10 healthy store cupboard recipes Discover our nutritious, budget-friendly meals which make the most of simple storecupboard ingredients such as tinned tomatoes, cans of beans and dried pasta. 4. Top 10 storecupboard superfoods to try If you're making a concerted effort to be healthier, stocking your cupboards with some health-boosting basics should be your first step. Add these items to your pantry and get creative with our nourishing recipe suggestions... Try more budget-friendly ideas Top 10 healthy budget dinners Budget meals for one Easy budget meals for two Quick & budget family meals 10 budget family chicken recipes 10 easy budget family meals Is there something else you'd like to know about eating healthy on a budget? Let us know your questions in the comments section below.
Once the morning coffee has worn off and the afternoon hunger pangs kick in, try our top energy-boosting lunches to get you through the day and beat the post-lunch energy slump...
A high-energy lunch that's balanced is key to keeping your energy levels up throughout the afternoon and avoid the dreaded energy crash. It’s important that your meal provides a variety of macro and micronutrients for energy, but isn't so heavy that it weighs you down for the rest of the day. Choosing foods with a healthy serving of protein, nourishing fats and fibre-rich grains and vegetables are usually a winning combination. See our top 10 picks to inspire your next lunchtime below... Check out our Vitamins and Minerals Information Hub to learn more about key nutrients – from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet. 1. Turkey & clementine lunch bowl This protein-packed bowl (48g per serving) is the perfect post-workout option. With nuts, lentils, fruits and veggies, it packs a nutritious punch. Plus, it copes well in a lunchbox so you're guaranteed a tasty lunch. Turkey & clementine lunch bowl 2. Broccoli pasta salad with eggs & sunflower seeds Complex carbohydrates, found in this wholewheat pasta, provide a high-fibre energy source that'll sustain you through to dinner. A light miso and ginger dressing add flavour without any stodginess. Broccoli pasta salad with eggs & sunflower seeds 3. Hummus flatbread pizzas with roasted veg Rustle up these pizzas using quick-to-make flatbreads – or use shop-bought to make lunchtime even simpler. Top with protein-rich hummus, plus olives and char-roasted veg for a healthy, filling lunch choice. Hummus flatbread pizzas with roasted veg 4.Puy lentils with seared salmon Enjoy all the health benefits of salmon in this flavour-packed dish, including omega-3. Make it for dinner and save the leftover lentils for a quick lunch later in the week. The lentils are a great source of plant-based protein to help power you through the afternoon. Puy lentils with seared salmon 5. Green masala eggs This fragrant dish uses coconut milk instead of cream, and eggs as the main protein, to provide a light yet nourishing lunchtime meal. Green masala eggs 6. Spice-crusted tofu with kumquat radish salad This vegan salad packs a whopping 27g of protein per portion, plus and an array of crunchy, fresh veg for texture. However, the sweet yuzu dressing is the star of the show, providing light, zingy perfection. Spice-crusted tofu with kumquat radish salad 7. Moroccan harira & chicken soup If you're a soup-for-lunch kind of person, try this North African-inspired recipe. It's nourishing and balanced with a bold tomato and harissa base, vegetables and protein. It also freezes well, so you can make a batch and have it waiting reassuringly in the freezer for a quick lunch. Moroccan harira & chicken soup 8. Stir-fry chilli beef with sweet potato jackets If you're looking for a filling post-workout meal or have a large lunchtime appetite, try this stir-fry chilli beef with sweet potato jackets. It's packed with fibre, protein and healthy fats. It also offers a generous serving of iron, an important energy supporting mineral. 9. Baked falafel & cauliflower tabbouleh, green tahini sauce & charred spring onions If you've never tried cauliflower tabbouleh, this dish is a fine introduction. It's a great grain-free alternative to rice, couscous or bulgur wheat, and compliments the falafel and tahini perfectly. Baked falafel & cauliflower tabbouleh, green tahini sauce & charred spring onions 10. Black bean burritos Providing a range of healthy carbohydrate sources from the wholewheat wraps, beans and vegetables, this recipe is a great replenishing lunch for runners. Black bean burritos Enjoyed this? Check out more... How to eat for more energy Kids' budget lunch ideas School packed lunch inspiration What is your favourite lunch meal? Leave a comment below… This page was updated on 5 June 2024. 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.
Read our expert guide for practical tips and advice to help you keep stress-eating under control
What is stress? Stress is our body’s response to pressure and when we experience stress, it can have a powerful impact, not only on our emotions, but also our behaviours and food choices too. Lots of different situations and events can lead to stress. For example, it can be triggered when we experience something new or unexpected. Feeling stressed can trigger changes to our food habits and eating patterns. Please note: it is important to differentiate between stress eating and disordered eating. These tips are not appropriate for those who feel they may have disordered eating tendencies. For further support and information regarding eating disorders and treatments, please see the NHS eating disorders guidance. Read more about stress and how to deal with it in our expert guide. Find how to sleep better understand the role talk therapy plays in gut health. Why do we stress eat? When we are feeling stressed, self-care is often one of the first things to go. Basic habits such as sleeping well, taking regular exercise and eating a balanced diet can quickly be put on the back burner as we divert our focus elsewhere. What’s more, when we perceive our stress as chronic or out of control, it’s not uncommon to find ourselves reaching for unhealthier food choices in an attempt to find comfort and to better cope with our negative emotions. Why do we turn to food? Overeating can be driven by several factors from availability of certain foods, to boredom and depression, but the body’s physical stress response may also play a role, too. While stress may cause some people to refrain from eating for long periods, others will naturally gravitate towards food. When you're feeling stressed, your body releases cortisol (the stress hormone), which may lead to cravings for sugary, salty and fatty (i.e. highly palatable) foods as your brain tells your body to fuel up, ready to fight off a possible threat. While the occasional food indulgence can be an enjoyable part of a balanced diet, repeatedly overeating these types of foods may be problematic because this behaviour may condition us into believing treat food is the answer to making us feel better. Pretty soon, we can find ourselves searching out these treats in response to the regular stresses in our environment. 10 tools to manage stress eating 1. Develop awareness If you’ve ever found yourself at the end of a packet of biscuits while working at your laptop, or polishing off a packet of crisps while cooking, then you may need to work on your food awareness. Perhaps you’re someone who eats very healthily throughout the day but struggle to control portions at dinner time? Whatever your pattern, take a few minutes to bring awareness to the times of day and situations that cause you to overeat. Using a nutrition app may help you become more aware of this. Once you have this information you can more easily put in place the tools to resolve them. 2. Don't restrict It’s not uncommon to approach ‘healthy eating’ with an all or nothing mentality, this can result in some individuals consuming too few calories or even severely restricting their food intake. While it's never a good idea to overly restrict food intake, this is especially true during stressful episodes. Research shows that restricting calories may not only lead to overeating, but it can actually increase your stress levels further! 3. Identify your triggers Do you have a gateway food? Perhaps you struggle not to scoff every piece of chocolate in the house, yet you can happily let a packet of crisps sit on the shelf for months? Having tempting foods, especially those which are highly-palatable, within view can lead to overeating even when you aren't hungry. If this is the case, try removing trigger foods from your home and replace with foods you still enjoy but don’t feel out of control around. While the goal is never to ‘banish’ a certain food forever, limiting temptation can support a sense of calm and control in the short-term. 4. Lean into structure Structure and routine are vital. Everything about your body works on a rhythm and cycle; from our sleep, to our hormones and our digestive patterns. This means adding some structure to your meal times and eating patterns can help shut off your impulse to stress-eat. For example, implementing a curfew i.e. finishing your meals for the day by 8pm can be a good strategy to curb late night snacking. Equally, sticking to a schedule of eating that suits you e.g. three balanced meals per day without snacks or regular meals with set snacks, can help prevent unplanned eating. 5. Create a list of alternative activities If you find yourself reaching for food when you are not hungry, it can be because you are seeking pleasure and comfort, not sustenance. In this instance, it’s really useful to have a list of alternative activities that may support stress release and help you feel better. Luckily, science is on our side and researchers have identified some key activities including mindfulness, meditation, exercise and connection (i.e. socialising) which create a similar response in the brain to that of junk food. 6. Make your food nutrient dense While behaviour is a predominant driver in our food choice, it isn’t the only one. If we are not providing our bodies with the nutrients it requires to stay healthy, it can more easily lead us to stress eat highly palatable but less nutritious foods instead. Stocking up on healthy and nutritious foods such as lean proteins, nuts, seeds and wholegrains can help fill you up and mitigate the chances of overeating. Check out our healthy snacks for more ideas. 7. Stay hydrated We can often mistake thirst for hunger, so drink a glass of water before you open that pack of biscuits or munch on more chocolate. Maintaining adequate levels of hydration is important for energy levels, alertness but also to manage anxiety and stress. If you struggle to drink enough, try these delicious fruit-infused waters. 8. Be active Moving your body can be a powerful way to manage stress, this is because activity helps reduce levels of stress hormones and produces endorphins to boost your mood. This doesn’t mean you have to do intense workouts – simply being more active works just as well. Take the stairs rather than the lift, park further away from your destination and consider mindful movement activities like yoga. Read about the health benefits of walking. 9. Buy smaller sized snacks Research suggests that when we buy snack foods and treats in larger pack sizes it stimulates us to eat more. If you do buy these foods, buy smaller sized packs and aim stick to the recommended portions. You could try portioning out a small bowl of crisps, for example, or have no more than two biscuits at a time. 10. Get cooking! Eating home-cooked meals more regularly is associated with a better diet and a reduced likelihood of being overweight, it may also increase your chance of having more nourishing foods like fruit and vegetables. All of these aspects help support your mood and your ability to manage stress. Check out these mood-boosting recipes. Read more on stress-eating... What is stress and how to reduce it Stress relief: How diet and lifestyle can help How does stress affect weight? 10 ways to manage your appetite Have you experienced stress eating? Get in touch in the comments below... This article was reviewed on 30 March, 2024, by Kerry Torrens. Tracey Raye is a registered nutritionist with a master's degree in Personalised Nutrition. She holds further qualifications in Psychology, Philosophy and life-coaching which she uses to complement her practice. View Tracey's website at www.traceyraye.com or follow her on Instagram @traceyraye 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.
Everything you need to know about protein
Do you want to know how much protein you need in a day? Or how to get enough if you're veggie? Get answers from our expert nutritionists, plus the best protein bars and powders
Whether you're a veggie or vegan looking to get enough protein in your diet, or you're interested in upping your protein intake to boost workouts – we have all the information you need on this essential nutrient. Below you'll find out how much protein you need in a day, which foods are the highest in protein and what it means to follow a high-protein diet. Plus, you'll find lots of high-protein recipes and our best buys for protein bars and powders. Have a scroll through our best high-protein vegetarian recipes, filling high-protein bowl recipes and high-protein breakfasts for pre or post-workout. What is protein and how much should you eat? 10 high-protein foods How much protein should you eat, and what are the best dietary sources of protein? Follow our nutritionist's guide to discover how to get all the protein you need. Is protein powder good for you? Ever wondered if protein shakes are actually a healthy choice, which type of protein powder is best or if protein makes you gain weight? Our nutritionist answers all your questions in this in-depth guide. What are high-protein diets? Want to know why those looking to lose weight often adopt high-protein diet? Here, we tell everything you need to know about this popular approach. How much protein do I need? Protein is an essential nutrient, but how do we know when we’re eating enough? Registered nutritionist, Kerry Torrens explains how much we need and why it’s so important for our health. How much protein to build muscle? Looking to build muscle mass and preserve your strength for the future? Registered nutritionist, Kerry Torrens examines the amount of protein we need to stay healthy and get stronger. Protein and carbs – have I got the balance right? While many believe high-protein, low-carb diets aid weight loss, is it as simple as that, or are there other issues to consider before cutting the carbs? Nutritionist Kerry Torrens takes a look at the latest evidence. The best vegetarian protein sources What vegetarian foods are high in protein? We examine the best sources of protein for vegetarians including protein-packed fruit, veg, eggs and pulses. The 10 best vegan protein sources Discover the best plant-based sources of protein to boost your intake as a vegan, including pulses, tofu, quinoa, nuts and seeds, grains and vegetables. 20 high-protein vegetarian foods Whether you follow a plant-based diet or eat meat-free a few days a week, it's important to know which vegetarian foods will provide the protein you need. Foods like tempeh, used here to make a colourful traybake, are important sources to include as part of any veggie diet. Protein reviews The best vegan protein bars We tested popular protein-packed snacks to find the best on the market. Read on to discover how to use protein supplements safely and when to seek advice. And, if you follow a plant-based diet, read our review of the best vegan protein bars. The best vegan protein powders tried and tested We put plant-based protein powders to the test to find the best vegan products to buy. Discover our top vegan protein powder picks. High-protein recipes High-protein breakfast recipes Try our healthy, protein-packed breakfast ideas for a nutritious start to your day, from easy protein pancakes with nut butter to healthy scrambled eggs and homemade protein shakes. High-protein dinner recipes Discover our protein-packed dinner ideas, including chicken, beef, pork and fish dishes as well as vegetarian recipes using tofu, eggs and lentils. This vegan chilli is the perfect meal for after a workout, and it's freezable if you want to batch cook. 10 ways to add protein to your smoothie If you want to up the protein in your smoothie but you're not a fan of protein powder, check out these clever and tasty additions. High-protein bowl recipes Ramp up your protein intake with our nutritious, filling bowl recipes. Try steak burrito bowls, jerk chicken & mango bowl, steamed salmon & veg rice bowl, and more. High-protein vegetarian recipes Looking for high-protein vegetarian meals? In these meat-free recipes, at least 20 per cent of the calories come from protein. Tuck into our delicious vegetarian ramen, Indian-spiced scrambled eggs, black bean chilli and more. High-protein vegan recipes Discover delicious vegan recipes where at least 20 per cent of the calories comes from protein, to keep you feeling fuller for longer. Tuck into our spicy curried tofu wraps, vegan miso ramen and vegan lasagne. High-protein family recipes Our high-protein family recipes help your family get all the protein they need and stay fuller for longer. From batches of lentil bolognese to colourful fajitas. High-protein pasta recipes Try our pasta recipes – from classics like bolognese to gluten-free bakes – for comforting and nutritious dinner options. These slow cooker meatballs would be a great dinner for re-fuelling after a workout. High-protein lunch recipes Try our healthy, protein-packed lunch ideas from soups and salads to burgers and omelettes, including chicken, fish, meat and vegetarian options. This easy salmon niçoise is guaranteed to be a new favourite. High-protein snack recipes Give yourself an extra boost with our easy, protein-packed snacks, like these nutty chicken satay strips. Perfect to keep you satisfied between meals or as a post-workout bite. Cheap high-protein meals These simple dinners are high in protein but don't cost the earth – perfect for achieving your health goals on a budget. Nothing says budget-friendly like our vegan curried chickpeas & jacket potatoes. 12 high-protein low-carb meals Whether you're following the keto diet or looking to eat more high-protein, low-carb foods, we've picked recipes to keep you feeling full and energised. First try this easy baked salmon & leek salmon parcel. Enjoy this? Now try: What is the macro diet? What is the Dukan diet? What is the carnivore diet? Health benefits of eggs Health benefits of lentils Is there something you'd like to know about protein that we haven't covered here? Tell us know in the comments below. 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.
Good Food podcast – Dr Chintal Patel on how to supercharge your diet
Good Food's health editor chats to GP and food writer Dr Chintal Patel on how to increase your intake of nutrients through your diet, as well as how to get kids to eat more veg.
Good Food podcast GP and food writer Dr Chintal Patel explores easy ways to pack your diet with nutritional benefits with Tracey Raye, Good Food's health editor. Plus, a clever trick for introducing more vegetables into your child's diet. View oEmbed on the source website Bonus episode Listen to the bonus cook-a-long episode View oEmbed on the source website Listen to more podcast episodes, including our Cook Smart podcast and Tom Kerridge podcast episodes.
Good Food podcast – does what we eat play a role in maintaining a youthful glow?
Discover what Nutracheck's senior nutritionist has to say about the effect of food on our skin's ageing, as well as how we can best support collagen production.
Good Food podcast Nutracheck's senior nutritionist, Emma White, discusses the effects of food on skin ageing with Good Food's health editor Tracey Raye. Plus the nutrients that support collagen production. View oEmbed on the source website Bonus episode Listen to the bonus cook-a-long episode View oEmbed on the source website Listen to more podcast episodes, including our Cook Smart podcast and Tom Kerridge podcast episodes.
Good Food podcast – nutritionist Emma White on 2024 health trends and weight-loss tips
Discover 2024's top health trends according to Nutracheck's nutritionist Emma White this week on the Good Food podcast.
Good Food podcast Emma White, Nutracheck's nutritionist, sits down with Good Food's Health Editor Tracey Raye to discuss 2024's top health trends. The pair also discuss weight-loss myths, and whether the top weight-loss trends are worth the effort. View oEmbed on the source website Bonus episode Listen to the bonus cook-a-long episode View oEmbed on the source website Listen to more podcast episodes, including our Cook Smart podcast and Tom Kerridge podcast episodes.
Good Food Podcast - sleep physiologist Stephanie Romiszewski on the importance of sleep and her top tips
Good Food's Health Editor chats to sleep physiologist Stephanie Romiszewski to find out her top tips for getting the most out of your shut-eye, and learns why sleep is so important for us
Good Food Podcast Stephanie Romiszewski, sleep physiologist, discusses the importance of getting a good night's rest, and shares her top tips for healthy sleep. Plus, the one piece of advice that she finds the hardest to follow. Hosted by Good Food's Health Editor, Tracey Raye. View oEmbed on the source website Bonus episode Listen to the bonus cook-a-long episode View oEmbed on the source website Listen to more podcast episodes, including our Cook Smart podcast and Tom Kerridge podcast episodes.