Nutritionist Kerry Torrens picks top foods from blackcurrants and garlic to walnuts and oily fish, plus smart recipes to try at home for everyday meals
What are healthy foods? Healthy foods provide the nutrients you need to stay well and energised. However, since there’s no single food that can provide all the nutrients you need, the best way to ensure you’re eating healthily is to eat a wide variety of different foods. This includes fruit, vegetables, wholegrains, beans and pulses, and protein foods including fish, dairy and lean meats. Discover our full range of health benefit guides and learn more about how to achieve a healthy, balanced diet. What are the top 20 healthiest foods? 1. Avocado Nutrient-dense and with just half a fruit counting as one portion of your five-a-day, avocado is a useful addition to the diet. It’s an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium. Discover the health benefits of avocado. Use avocado to make our chipotle chicken in tortilla bowls, and turkey cobb salad. 2. Blackcurrants These tart little fruits are one of the richest for their health-promoting phytonutrient content. With 30 times more vitamin C and 40% more protective polyphenols than blueberries, they’re the undeclared stars of the fruit garden. Numerous studies suggest they benefit high blood pressure and other cardiovascular illnesses. Add blackcurrants to our blackcurrant no-churn ice cream and blackcurrant jam. 3. Brussels sprouts As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound kaempferol. This antioxidant has been studied for its many health-promoting properties. Ideally microwave or steam, rather than boil sprouts to retain as much as twice the nutritional goodness. Discover the health benefits of brussels sprouts. Enjoy a healthy wakeup with our winter breakfast hash or a fun sharing snack with our sprout & kimchi Korean-style pancakes. 4. Buckwheat Buckwheat has an enviable antioxidant profile, better than that of many cereal grains including oats and wheat. As well as containing plant compounds like rutin, it’s one of the richest food sources of d-chiro inositol, which may help manage blood sugar levels. Being a seed rather than grain and despite its name, buckwheat is naturally gluten free. Discover our how to cook buckwheat guide. Discover the health benefits of buckwheat. Use buckwheat to make our poppy seed buckwheat porridge and buckwheat galettes. 5. Chia seeds These tiny black seeds are a rich source of minerals, including calcium, magnesium and phosphorus, which are known to be beneficial for bone health. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk. Discover the health benefits of chia seeds. Use up the bag of chia seeds in your cupboard to make our vanilla-almond chia breakfast bowl and raspberry chia jam. 6. Egg Whole eggs are nutritionally rich, supplying almost every nutrient you need. They’re also useful sources of some of the hard-to-get nutrients like vitamins D and B12 as well as the mineral iodine. Eggs are a ‘complete’ protein – they contain all nine of the essential amino acids we need. If you opt for a brand that’s enriched with omega-3 fatty acids, you’ll benefit from a higher intake of these essential fats as well as fat-soluble vitamins like vitamins A and E, thanks to the diet the chickens are fed. Discover the health benefits of eggs. Enjoy eggs in our protein-rich breakfast egg wraps or this veggie supper of curried spinach, eggs & chickpeas. 7. Garlic Most of garlic’s health accolades are down to an active compound called allicin. This sulphur-containing compound gives garlic its characteristic smell and distinctive taste. Luckily for the keen cooks among us, the act of chopping or crushing stimulates the production of allicin but, sadly, the application of heat inhibits it – in order to optimise effects add garlic late in the cooking process. Numerous studies have focused on garlic’s potential for reducing the risk of heart disease and helping to manage cholesterol levels. Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely. Discover the health benefits of garlic. Make the most of garlic in our creamy garlic, lemon & spinach salmon and green garlic chutney roast chicken with cumin-spiced vegetables. 8. Gouda As it's a semi-hard cheese, gouda is rich in the mineral calcium and is an especially good source of vitamin K2, needed for healthy bones and teeth. It’s a source of compounds that inhibit the angiotensin converting enzyme (ACE) and as a result may have a blood pressure lowering effect. Gouda also contains antioxidants that appear to protect the cardiovascular system from the effects of high levels of salt; this is most relevant for those who are salt-sensitive. Check out our delicious recipe for roast Jerusalem artichokes with leeks, crème fraîche, hazelnuts and shaved gouda. 9. Kefir With a more diverse composition of beneficial bacteria and yeast than yogurt, kefir is well worth adding to your diet. These microbes are responsible for producing bioactive compounds that have numerous benefits for health, from improving digestion to lowering cholesterol. Discover the health benefits of kefir. Learn to make your own homemade kefir, then use it in a dressing for our charred veg & tuna niçoise with creamy kefir dressing or in your breakfast with our raspberry kefir overnight oats. 10. Kiwi Compared with other commonly eaten fruit, kiwi is unrivalled for its nutrient density, health benefits and ability to support the heart. Regularly eating kiwi appears to increase high-density lipoprotein (HDL) – the so-called ‘good’ cholesterol reduces other blood triglycerides (fats) and minimises platelet aggregation, which over time may lead to atherosclerosis. Kiwi also helps manage blood pressure, thanks to its effects on the angiotensin-converting enzyme (ACE). Discover the health benefits of kiwi. Blend kiwi to make our kiwi fruit smoothie or add it to a vibrant fruit salad. 11. Lentils Studies suggest regularly eating lentils reduces your risk of chronic disease such as diabetes, obesity, cancer and heart disease. This is thanks to protective plant compounds called phenols – in fact, lentils are among the top legumes for phenolic content. So, it comes as no surprise that lentils boast an antioxidant, antibacterial, anti-viral and anti-inflammatory effect and are cardio-protective. Discover the health benefits of lentils. Put lentils to good use in your veggie cooking with our lentil bolognese, a hearty take on a classic pasta sauce. Or for a quick, healthy and budget-friendly meal, try our easy lentil curry. 12. Liver Rich in protein, low in calories and packed with essential vitamins and minerals, liver is one of the most nutrient-dense foods available. What makes it even more of a ‘superfood’ is that the nutrients it provides are easily absorbed by the body. For example, it’s an especially good source of vitamin A in the form of retinol, the ‘active’ form of vitamin A (muscle meat is not such an impressive source and the type available from plants has to be converted in the gut so that the body can use it). Liver is also a source of vitamin D, again in the more ‘active’ form – vitamin D3. Discover the health benefits of liver. Try liver in our recipe for lamb's liver and onions. 13. Olives and their oil Rich in polyphenols, olives and their oil may help to reduce the risk of chronic diseases such as atherosclerosis, heart disease and cancer. Oleocanthal is one such polyphenol and appears to share the same pharmacological activity as ibuprofen, acting as a potent natural anti-inflammatory. Made from the juice of the olive fruit, olive oil is a monounsaturated fat (MUFA), which means it only has one double bond; this makes it more resistant to the changes incurred when cooking. If you opt for virgin olive oil, you’ll also benefit from the protective antioxidant properties of numerous polyphenols and nutrients including vitamin E. Discover the health benefits of olives. Get four of your 5-a-day with our healthy chicken tagine, packed with fennel and olives for a vibrant, flavourful stew. Or try our comforting olive, cauliflower & harissa pasta, a warming midweek dish worth adding to your regular rotation. 14. Onion Onions contain over 25 different flavonoids and are one of the richest sources in our diets. When consumed regularly and in sufficient quantity, these compounds may help protect against chronic conditions like cancer and diabetes. One of the flavonoids in onions is quercetin which has anti-viral and anti-histamine properties – don’t over peel though because much of the quercetin is found in the outer layers of the onion. Discover the health benefits of onions. Add onions to our socca pancakes with hummus & lemony onions and caramelised red onion & anchovy pasta with gremolata. 15. Pistachio Compared to most other nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, which support cardiovascular health. They’re also the only nut to provide reasonable levels of lutein and zeaxanthin, two carotenoids which play an important role in protecting the eyes. Discover the health benefits of pistachio. Add the crunch of pistachios to our porridge with quick berry compote, figs & pistachios and vegan squash, onion and pistachio salad. 16. Pomegranate With studies suggesting pomegranate juice has an antioxidant activity three times higher than that of red wine and green tea, it would be fair to expect some pretty impressive health benefits. Current studies don’t disappoint with research underway to examine the effects of pomegranate juice on the inflammatory markers of patients hospitalised with covid-19. Discover the health benefits of pomegranate. Be inspired by our crispy za'atar chicken pilaf with pomegranate and pomegranate salmon. 17. Salmon A popular oily variety of fish, salmon is rich in the most beneficial omega-3 fatty acids. Known as ‘long chain’ fatty acids, these occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are thought to contribute to a healthy heart and help maintain skin, joints and hormonal balance. Salmon is also a source of fat-soluble vitamin D. Scientists are also now investigating the role fatty varieties of fish may play in protecting against some cancers and conditions like asthma, macular degeneration and rheumatoid arthritis. Discover the health benefits of salmon. Serve up our sesame salmon, purple sprouting broccoli & sweet potato mash and puy lentils with seared salmon. 18. Tempeh A popular plant-based protein, tempeh is a traditional soya product made from cooked, fermented soya beans. It’s rich in bone-friendly minerals, including calcium, magnesium and phosphorus. Plus, the fermentation process breaks down compounds known as anti-nutrients, which may inhibit our uptake of some of these vital minerals. This makes fermented foods, like tempeh, easier to digest and the nutrients it provides easier to absorb. Discover the health benefits of tempeh. Give tempeh a go with our sticky tempeh stir-fry and tempeh pad Thai. 19. Walnut Like all nuts, walnuts provide ‘good-for-you’ fats that are predominantly polyunsaturated. In fact, of all edible plants, walnuts have the highest content of the ‘short chain’ omega-3 essential fatty acid, alpha lipoic acid (ALA). This makes them an incredibly valuable inclusion for those following a plant-focused diet. Discover the health benefits of walnuts. Add walnuts to our aubergine, lentil and walnut ragu, and charred broccoli, lemon & walnut pasta. 20. Watercress Watercress is an aquatic leafy green from the cruciferous family and is packed with impressive cancer-protection, thanks to compounds called isothiocyanates. The action of these compounds appear to be effective against colon, prostate and skin cancer and may suppress the growth of breast cancer. Watercress is loaded with antioxidant polyphenol plant compounds, which may be useful in combatting the chronic diseases associated with ageing. Enjoy our chilli & orange salmon with watercress new potatoes & wasabi mayo and pea, ham hock & watercress salad. Enjoyed this? Now read … Top healthiest grains The healthiest green vegetables (and their benefits) Which milk is healthiest? Family recipes made healthier Healthier late-night snacks Kerry Torrens BSc. (Hons) PgCert MBANT is a 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. Find her on Instagram at @kerry_torrens_nutrition_ 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. This article was last updated by Emily Burg on the 13th of November 2025.
Here's what the experts from Good Food put in their healthy work lunchboxes
Try our delicious healthy packed lunch ideas. Choose from homemade protein pots, hearty soups, salad boxes or filling wraps and sandwiches.
The Good Health team are not just health-conscious, they’re foodies too, so they’re constantly on the lookout for new and delicious lunches to take to work. We’re pretty sure we’ve cracked it with these inspiring ideas, they’re full of nourishing ingredients so you can look forward to a midday meal that not only tastes great, but is good for you too. Read on for all the inspiration you need for the perfect packed lunch. For top storage solutions, see our reviews of the best meal prep containers and lunchboxes. Discover our full range of healthy lunch recipes or try a selection of our healthy dinner recipes, including our lighter lasagne and chicken katsu curry. Healthy lunch recipes Burrito bowl with chipotle black beans Check out this bowl of goodness! When we create a lunch bowl we first choose a base – grains work well, here we’ve used rice but quinoa or bulgur wheat are great options too. Then we think protein – you could opt for leftover chicken or, like us, beans. Finally add plenty of greens, such as spinach, kale or broccoli and fresh herbs, if you have them. Pack a light dressing for drizzling and, when you're ready to eat, pour over and enjoy. Bowl recipes like this can easily be packed up in a lunchbox and transported to work. Nutritional summary (per serving): 573 kcal, 21g fat, 4g sat fat, 72g carbs, 16g protein Give it a go with these ‘good-for-you’ bowl recipes: Quick chicken hummus bowl Salmon & purple sprouting broccoli grain bowl Roasted cauli-broc bowl with tahini hummus Easy salmon sushi rice bowl Spinach falafel & hummus bowl Sweet potato & cauliflower lentil bowl See all our healthy bowl recipes Healthy caesar pitta Guaranteed to hit the spot, this healthy caesar pitta is made using a lean source of protein, a wholemeal pitta for its extra fibre, and a lighter anchovy, garlic and yogurt dressing. Add plenty of crunchy lettuce, cucumber and tomato, and you have a lunch that’s full of flavour yet lower in fat than you might expect of a caesar salad. Pack up the ingredients separately and assemble at your desk for a fresh, flavour packed lunch. Nutritional summary (per serving): 461 kcal, 17g fat, 3g sat fat, 34g carbs, 40g protein Discover more sandwich inspiration: Stuffed Moroccan-style pitta Green club sandwich Smoked trout & cucumber open sandwiches Chicken & avocado sandwich topper More healthy sandwich ideas Lentil & tuna salad Salads are one of the quickest and easiest lunches to throw together – just pop everything in a bowl, give it a mix and you’re done. With endless flavour combinations they’re a great way to vary your midweek menu and to use up whatever you have in the fridge. Experiment with different leaves, grains or pulses, layer up the toppings with colourful fruit and veg, protein-rich meat, fish, tofu or eggs, then ramp up the flavour and texture with nuts, seeds, herbs, spices and dressings. Our lentil and tuna salad uses storecupboard staples including ready-cooked puy lentils and canned tuna – just add cherry tomatoes, parsley and a zingy mustard dressing. Nutritional summary (per serving): 374 kcal, 15g fat, 2g sat fat, 26g carbs, 28g protein Try these nutritious salad recipes: Puy lentil salad with beetroot & walnuts Guacamole & mango salad with black beans Minty beetroot, feta & bulgur salad Smoky chickpea salad Waldorf salad More healthy salad recipes Easy meal prep pasta Looking for time-saving options? Then we’ve got you covered. Cook once and eat three times with our easy meal prep pasta, allowing you to make three different dishes – salmon, chicken and aubergine pasta – all in one go. These pasta salads offer you high protein, healthy fats and fibre, while all topping up your five-a-day. Simply pop in the fridge for when you need some midday fuel. This portable lunch is equally delicious served cold or quickly reheated in the microwave. Nutritional summary (per serving) – chicken pasta: 475 kcal, 10g fat, 1g sat fat, 45g carbs, 47g protein Turn up the flavour with our simple, healthy pasta recipes: Linguine with avocado, tomato & lime Garlicky mushroom penne Squash & spinach fusilli with pecans Broccoli pasta salad with eggs & sunflower seeds Ratatouille pasta salad with rocket More healthy pasta recipes Spicy chicken & avocado wraps We’re always looking for a way to boost your everyday soggy sandwich, and flatbreads and tortillas quite often come to the rescue. Alternatively, if you’re looking to cut the carbs, you could use crisp lettuce leaves. Protein-rich chicken and fish make great fillings, or pile on veg for a lunchtime fibre boost. We think these spicy chicken & avocado wraps leave you satisfied and happy, and without that post-lunch slump. Nutritional summary (per serving): 403 kcal, 16g fat, 4g sat fat, 32g carbs, 29g protein Try more healthy wrap ideas: Butter bean curry wraps Roasted chickpea wraps Veggie olive wraps with mustard vinaigrette Tuna mayo lettuce wraps Lemony salmon & lettuce wraps Black bean & tortilla soup Budget-friendly and super healthy, cooking up a big batch of soup at the weekend will ensure there’s always something nourishing and ready to go through the week. To avoid leakage, pour into a flask with a tight seal. You could even freeze (use a tub that's suitable for the freezer and microwave), then thaw and reheat when you want to eat. Give this filling black bean & tortilla soup a go – just pack the toppings of feta, tortillas and coriander separately. A bowl of this delicious soup is fibre-rich, a great source of plant-based protein and contributes two of your five-a-day. Nutritional summary (per serving): 169 kcal, 4g fat, 1g sat fat, 21g carbs, 8g protein See more nutritious soup ideas: Mexican-inspired bean soup with shredded chicken & lime Seeded wholemeal soda bread Rustic vegetable soup Carrot & ginger soup Bean & barley soup Easy meal prep rice Here we’ve opted for high-fibre brown rice to keep us satisfied through the afternoon. We’ve designed these easy meal prep rice recipes to give you two delicious lunches, one fish, one veggie, with just a single prep session – saving you time and effort! We’ve used nourishing additions like walnuts, chickpeas, red pepper and rocket to pack in extra nutrition. Don’t forget if you’re cooking your rice from scratch (instead of using a pre-cooked rice pouch), make sure you cool it quickly and refrigerate, for more information check out the FSA’s food safety tips. Nutritional summary (per serving) – tuna salad: 499 kcal, 13g fat, 2g sat fat, 58g carbs, 34g protein Try more healthy rice recipes: Zingy salmon & brown rice salad Miso brown rice & chicken salad Lentil rice salad with beetroot & feta dressing Miso brown rice & broccoli salad with fiery prawns Steak & broccoli protein pot When we create a lunch option we typically aim for a balanced plate – this means a meal with a combination of protein, carbs, healthy fats and fibre. That said, a few of the team are currently looking to increase their protein intake – this is because they find protein helps keep them fuller for longer or they are looking to build or maintain muscle mass. With this in mind we set out to create a selection of protein pots, such as this steak and broccoli pot. Using wholegrain rice and broccoli we’ve not skimped on the fibre, plus we’ve ensured a source of important vitamins and minerals while keeping protein levels high. Check out our other protein pots, all containing around 30g protein per serving: Tuna niçoise protein pot Chicken protein pots Nutritional summary (per serving) steak & broccoli protein pot: 385 kcal, 10g fat, 4g sat fat, 38g carbs, 30g protein Want more high-protein lunch recipes? Enjoyed this? Discover more... All our healthy recipe collections Quick lunch ideas for work Our favourite low-calorie lunch ideas 10 healthy snacks you can make in minutes How to pack a healthy lunchbox How to eat a balanced diet Have you got a favourite packed lunch? Share your ideas and inspiration in the comments below… This article was last reviewed on 13 October 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 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.
Find out why fibre is so important for your digestion and health, plus 10 foods which can up your intake without stretching your budget
While we often hear about the importance of protein or the dangers of too much sugar, the humble fibre content of our meals can sometimes be overlooked. Yet getting enough fibre is essential for maintaining good digestive health, supporting heart health, balancing blood sugar and helping to manage weight. The good news is that you don't need to spend a fortune to boost your fibre intake. There are plenty of affordable foods packed with this vital nutrient. Below, we'll explore why fibre matters and introduce you to 10 cheap, high-fibre foods that can help you eat well on a budget. Next, discover our gut-friendly recipes, find out the top probiotic foods and why eating 30 plant foods a week supports good gut health. 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. Why is fibre so important? Fibre, sometimes called roughage, is a type of carbohydrate found in plant-based foods. Unlike other carbs, fibre isn't digested by the body. Instead, it passes relatively intact through the digestive system, providing a range of health benefits along the way. There are two main types of dietary fibre: Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits. Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables. Both types are important, and a well-balanced diet should include a variety. A diet rich in fibre has been linked to a lower risk of heart disease, type 2 diabetes, certain cancers and digestive disorders. It also helps you feel fuller for longer, which can support healthy weight management. Despite these benefits, most people in the UK don't get enough fibre. The NHS recommends adults aim for at least 30g of fibre a day, but the average intake is closer to 18g. So, how can you increase your fibre intake without blowing your budget? The answer lies in some simple, affordable foods that are easy to find in any supermarket. 10 cheap high-fibre foods you should be eating 1. Beans (kidney, black, cannellini, and more) Beans are a powerhouse when it comes to fibre and protein, making them a staple for anyone looking to eat healthily on a budget. Whether you choose kidney beans, black beans, cannellini beans and butter beans, you'll be getting a good dose of fibre for very little money. Tinned beans are especially affordable and convenient, and dried beans are even cheaper if you don't mind soaking and cooking them yourself. Fibre content: black beans contain 8.7g of fibre per 100g (varies slightly depending on the type of bean). How to use: add beans to burritos, stews, salads, or make a hearty bean chilli. They also work well in curries or blended into dips. Try these delicious Greek-style baked beans with tomatoes, lemon, feta and dill. 2. Brown rice Brown rice is a wholegrain, meaning it retains the bran and germ that are removed in white rice. This makes it much higher in fibre and other nutrients. It's a fantastic base for a range of dishes and is more filling than white rice, too. Fibre content: around 2g per 100g (cooked). How to use: add brown rice to our chicken & leek stir-fry, serve with veggie chilli or make rice tabbouleh with eggs and beans for a fibre-rich lunch. 3. Bran flake cereal Bran flakes are a classic breakfast choice for anyone looking to boost their fibre intake. They're usually made from wheat bran, which is particularly high in insoluble fibre. Bran flake cereals are widely available, may be on offer at supermarkets, and can be enjoyed with milk or a plant-based alternative. Fibre content: around 16g per 100g. How to use: eat bran flakes with milk and sliced fruit for breakfast, or sprinkle them on top of yogurt for a crunchy snack. 4. Oats Oats are another breakfast staple that packs a serious fibre punch. They're rich in soluble fibre, particularly a type called beta-glucan, which has been shown to help lower cholesterol. Fibre content: approximately 1.4g per 150g of porridge with whole cow's milk. How to use: make porridge or our easy, creamy overnight oats, blitz into energising smoothies and make your own granola. 5. Lentils Lentils are one of the cheapest sources of both fibre and plant-based protein. They are incredibly versatile and easy to cook. Whether you go for red, green, or brown lentils, you're getting plenty of fibre for your money. Fibre content: around 8g per 100g (cooked). How to use: add lentils to soups, stews, curries, or healthy, hearty salads. They also make excellent veggie burgers. 6. Carrots Carrots are not only affordable and widely available, but they're also a good source of fibre, especially when eaten raw. They're sweet, crunchy and can be eaten as a snack or added to a variety of dishes. Fibre content: about 2.8g per 100g (raw). How to use: enjoy carrot sticks with hummus, grate them into wraps, add roasted to a lightly spiced lentil & feta salad and blend into soups. 7. Wholemeal bread Switching from white bread to wholemeal is one of the simplest ways to increase your fibre intake. Wholemeal bread is made from flour that contains all parts of the grain, providing more fibre and nutrients. Fibre content: around 3.8g per two slices. How to use: use wholemeal bread for sandwiches, toast, or as a base for homemade beans on toast – a classic high-fibre meal. 8. Frozen peas Frozen peas are not only cheap and convenient, but they're also surprisingly high in fibre and protein. Plus, they're frozen soon after picking which means they retain their nutrients. Fibre content: about 5g per 100g (cooked). How to use: eat peas on toast, add to asparagus & lemon spaghetti, comforting soup, or simply serve as a side with your main meal. 9. Apples Apples are a budget-friendly fruit that provides a good amount of fibre, particularly if you eat the skin. They're perfect as a snack or can be added to both sweet and savoury dishes. Fibre content: around 2.4g per medium apple (with skin). How to use: add chopped apple to your favourite breakfast, cook into porridge, or add them to a Waldorf salad for a touch of sweetness and crunch. 10. Potatoes Potatoes are a staple in many British households, and when you eat them with the skin on, they become a decent source of fibre. They're also incredibly versatile and inexpensive. Fibre content: about 2g per 100g (boiled with skin). How to use: bake, boil, or roast potatoes with the skin left on. Try jacket potatoes topped with beans, or slice new potatoes into salads. Tips for including fibre in your diet Try these easy ways to up your fibre intake and improve your health: Make gradual changes: if you're not used to eating much fibre, increase your intake slowly to avoid digestive discomfort Drink plenty of water: fibre works best when you drink enough fluids, helping to keep your digestive system moving smoothly Mix and match: combine several high-fibre foods in one meal for an even bigger boost Read labels: when buying packaged foods like bread or cereal, check the nutrition label for fibre content So, are there cheap ways to eat more fibre? Fibre is a crucial part of a healthy diet, supporting digestion, heart health and aiding weight management. Unfortunately, most people don't get enough, but boosting your fibre intake doesn't have to be expensive. Affordable foods like beans, brown rice, bran flake cereal, oats, lentils, carrots, wholemeal bread, frozen peas, apples, and potatoes can all help you reach your daily fibre goals without stretching your budget. By making a few simple swaps and including more of these foods in your meals, you can enjoy all the health benefits of a high-fibre diet while keeping your food costs down. Remember to increase your fibre gradually and drink plenty of water for best results. Now try... Best diet for IBS What is fibre? Does gut health affect weight? Top foods for better digestion Best probiotic supplements 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.
Is your loaf of bread as healthy as you think?
Find out if bread counts as an ultra-processed food, whether you should cut it out of your diet and how to choose a healthy loaf
Not all bread is created equal, some loaves are more nutritious than others. That's not surprising considering some is made by hand, in a bakery or at home, using wholegrain flour and seeds. While other bread is mass produced, using refined white flours, which means it brings little to the party in terms of nutrients. It can be confusing to know which bread is still worth eating. Read on to find out whether all bread is ultra-processed and which loaves are healthiest. Next, find out all you need to know about low-carb diets, how to hit the right balance of protein and carbohydrates and the truth about ultra-processed foods. Is bread healthy? In its simplest form, bread is made using flour, water, yeast and salt. None of these ingredients are inherently bad for you – yet bread has a reputation for being unhealthy. This is because much of the bread available in supermarkets is made using additives that help to speed up production and extend shelf life, but this also reduces the nutrients. Importantly, ultra-processed bread, especially white bread, is lacking in fibre and we need this for everything from good digestion to supporting the immune system. If you're looking for a healthy bread, try to choose one that's made with wholegrain flour. Wholegrains, including rye and spelt, are nutrient-rich and, when eaten regularly, may protect against chronic diseases, such as heart disease and type 2 diabetes. Is bread a carbohydrate? Yes, bread is a carbohydrate but carbs are not something to be feared! Far from it – they are one of three important macronutrients, along with protein and fat, that we need to function. Carbohydrates are the body’s main source of energy and they provide the body with glucose, which fuels our muscles and organs, including our brain. If possible, choose bread made from wholegrains as complex carbohydrates provide a slow-release of energy and don't spike blood sugar levels. They also contain vitamins, minerals and fibre, making them a more nutritious choice. Is bread ultra-processed? While not all bread is ultra-processed, the stuff you find on supermarket shelves is likely to be. Ultra-processed foods (UPF) are foods that you wouldn’t be able to recreate in your own kitchen. If you don’t recognise some of the ingredients on the label, it’s likely to be ultra-processed. These foods are manufactured to be convenient and cheap with a prolonged shelf life – both of which are important when it comes to mass producing bread. If you were to make white bread at home, you wouldn't need more than water, flour, salt, yeast and a little oil. But the soft, sliced loaves in supermarkets are made with additives, resulting in tasteless bread that lacks nutrients. Even wholegrain bread may contain additives, such as emulsifiers and sugar. These ingredients are typically added to improve the colour, texture and crumb of a loaf, as well as to improve dough stability and volume. One of the reasons ultra-processed foods are so popular is that they are often cheaper and more budget-friendly. However, when it comes to bread this isn't always the case. Once you've stocked up on the ingredients, including flour and seeds, it's may be cheaper to make your own. Give it a go with our easy and fool-proof bread recipes. What are the healthiest breads? One of the best ways to ensure your bread is a healthy option is, of course, to bake your own. However, even shop-bought bread can provide a valuable source of fibre and nutrients and make a convenient and healthy carb to include in a balanced diet. Here are five of the healthiest breads try 1. Ezekiel This is a bread made from a mix of sprouted wholegrains, typically wheat, barley, spelt and millet, as well as lentils and soya beans. Sprouting the grains lowers the levels of phytic acid, which makes it easier to digest. Sprouting also kick-starts the breakdown of protein and carbohydrates in the grains, which minimises the spiking effects of carbohydrates on blood sugar levels. Ezekiel is a good source of protein, fibre and B vitamins. 2. Pumpernickel A traditional German bread with a heavy texture and distinctive flavour. Made from wholegrain rye flour, pumpernickel is packed with B vitamins and fibre. It's also rich in resistant starch which supports gut health and lowers the bread’s glycaemic index. Do check labels though because many commercial varieties include wheat flour, molasses and yeast. 3. Rye bread This bread is lower in fat and contains less gluten than wheat-based bread, which makes it a denser, heavier loaf. Studies confirm that rye bread made from 100% rye has less of a negative effect on blood sugar than wheat breads, and as a result, may keep you feeling fuller for longer. 4. Soda bread A staple in Ireland and made from flour, buttermilk, baking powder and salt. Soda bread is low-fat and yeast-free so it may help to reduce bloating. If you’re new to baking or short on time, our seeded soda bread is an ideal loaf to bake at home. 5. Sourdough Typically made from flour, water, salt and a starter culture, sourdough is easy to digest and nutritious. Vitamins and minerals are more available as it's easier to digest thanks to the fermentation process. Sourdough fuels good bacteria in the gut. Unlike many commercially produced loaves, a traditionally-made sourdough is also beneficial for blood sugar levels. Give sourdough a go with our step-by-step recipe to make your own starter, and use it to make our classic sourdough loaf. Healthy recipes using bread Healthy pesto eggs on toast Instead of oil try frying eggs in pesto as a delicious alternative. Serve with wholemeal or rye toast, spinach and tomatoes for a filling brunch or lunch. Black beans & avocado on toast This vibrant Mexican-style breakfast tops a slice of toast with a zingy combination of avocado, tomato, coriander and lime with spicy black beans. It's a filling, protein-packed way to start your day that will provide a sustained release of energy. Smoky beans on toast Forget shop-bought cans of baked beans, these homemade ones are tastier and healthier, served on a slice of toasted seeded bread. If you're trying to hit 30 plant foods a week, in order to up your intake of fibre and nutrients, this recipe is packed with them. Sardines on toast Fuel up with sardines and tomatoes on sourdough toast for breakfast. A good balance of protein and carbohydrates – this makes a good choice before exercise. Green club sandwich A triple decker of goodness, this sandwich is made using wholegrain bread, rocket, tomatoes, hummus and avocado, so you'll get plenty of good fats. Smoky chickpeas on toast In just a few minutes, you can throw together this healthy, budget-friendly lunch. Chickpeas add plant-based protein and fibre, while chipotle paste and honey add sweet-spicy flavour. 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.
10 best foods to eat if you’re always hungry
Don't fall into the cycle of under eating then bingeing on unhealthy foods. Nourish your health and feel fuller for longer with oats, cottage cheese, eggs and more
Is your stomach growling even though you just ate breakfast? Feeling hungry all the time can be down to a number of reasons: perhaps your diet is lacking in protein, fibre and healthy fats? Exercising too much, high levels of stress and poor sleep can also leave us feeling constantly hungry, or it might be as simple as you're not eating enough. Next, find out how to identify binge eating, the best time of day to eat and understand the role talk therapy may play in gut health. Plus, discover how to naturally suppress your appetite. One reason you could be feeling constantly peckish is if you’re eating too many refined, high-sugar carbohydrates. Ultra processed carbohydrates like white bread, sugary cereals and pastries are quickly digested and absorbed, sending blood sugar levels soaring. This gives a short burst of energy, or temporary feeling of fullness. The body responds by producing a large among of insulin. Too much insulin causes blood sugar levels to come crashing down shortly after. This rollercoaster of highs and lows brings with it cravings for more sugary foods and only leaves you feeling ravenous later. Stress also intensifies cravings due to a hormone called cortisol. Stress causes cortisol levels to rise and with it appetite increases. Cortisol also encourages your brain to seek out refined carbohydrates and sweets because they increase dopamine – the feel good brain chemical. That's why high levels of stress and feeling overwhelmed could end with you ransacking the cupboards for snacks, looking for a pick-me-up. Emotions influence on our eating habits too, as many of us turn to food for comfort. If we're feeling low or bored, we might want to eat as a way to feel better in the short term. However, emotional eating may cause you to feel guilty or ashamed, rather than leaving you feeling satisfied. To help break the cycle, try to be mindful of your feelings and ask yourself ‘am I really hungry right now?’ This can help to work out if it’s true hunger or something else driving you to eat. Or could it be thirst? Often we confuse dehydration for hunger, so it’s worth trying a glass of water or cup of tea to see if that helps the hunger pangs. When you do eat, make sure you include plenty of water-rich foods like fruits, vegetables and yogurt. Also don’t forget the power of a good night’s sleep. Two important hormones involved in hunger and satiety (feeling full) are called leptin and ghrelin. Lack of sleep can send these two out of balance, leaving you more likely to reach for snacks to satisfy cravings. Restrictive diets – and continually eating very little – will no doubt leave you feeling hungry. Food provides every cell in the body with energy, a bit like petrol that you put in the car. Without fuel, a car wont start, and without food, our bodies struggle to function. Food restriction can slow the metabolism to conserve energy. At this point, appetite increases along with cravings for the foods which have been restricted. For some this leads to a cycle of yo-yo dieting, where periods of restriction are followed by excess/bingeing on unhealthy foods. To lose weight in a sustainable way, its about eating the right foods which keep you feeling full, provide key nutrients and nourish your health. Best foods to eat when hungry Let’s take a deeper look at the best foods to eat if you’re always hungry. 1. Oats Oats are packed with soluble fibre, which turns into a gel-like substance in your gut and keeps you full for hours. Add some protein, in the form of Greek yogurt, nut butter or chia seeds for bonus points. Avoid the pre-sweetened instant packets of oats and instead choose jumbo/steel cut oats. 2. Eggs It’s all about the protein and eggs are a great source. A couple of eggs in the morning can keep hunger at bay until lunchtime. Eggs are rich in high-quality protein, which takes longer to digest than carbohydrates. Plus, they are super versatile – boiled, scrambled, poached or included in pancakes, they are guaranteed to fill you up. 3. Greek yogurt Thick, creamy and filling, Greek yogurt is protein packed, contains gut friendly probiotic bacteria and is delicious as part of a meal. Protein is the most satiating macronutrient, and Greek yogurt is a great source. Add some to fruit and nuts for breakfast, or add a dollop to a bowl of curry or warm soup. 4. Avocado Avocados are rich in healthy fats and fibre which is like the double whammy when it comes to keeping hunger at bay. Mash them up and add to toast, or chop and add to salad, avocados are loaded with good fats and nutrients to keep you feeling tip top. 5. Beans and lentils Legumes are loaded with fibre, protein and complex carbohydrates making them the ultimate hunger buster. If you think beans are boring, you need to try our delicious chickpea curry. 6. Nuts and seeds Small, but mighty, nuts and seeds are worth including on your shopping lists. Almonds, walnuts, chia seeds, pumpkin seeds – they are all high in healthy fats and protein to deliver lasting fullness. 7. Cottage cheese Cottage cheese is typically associated with dieting. It’s a high-protein, low-fat choice so it can certainly help you feel full. Cottage cheese is certainly having a moment, and for the right reasons. Blitz it into pancake mix for a light and fluffy pancakes that can be eaten sweet or savoury. 8. Wholegrains Say goodbye to white bread, pasta and rice and hello to brown rice, quinoa and sourdough bread. They are rich in fibre and nutrients meaning they take longer to digest and keep you full. 9. Vegetables Dark green leafy vegetables like broccoli, kale, spinach and chard are low in calories but high in fibre, which means you can eat a lot of them. Add hummus, mashed avocado, or a drizzle of olive oil and you’ll find they fill you up, too. 10. Soup Interestingly, research shows that soup can increase satiety, especially when it’s full of vegetables, legumes and perhaps topped with Greek yogurt. Soup is mostly water, which adds volume, without many calories. Overall, what are the best foods to eat when hungry? Being hungry all the time doesn’t mean something is wrong with you. But if your diet is full of refined carbohydrates and light on the nutrients that actually fill you up, such as protein, fibre and fats, you’ll always be seeking out your next snack. They key to staying full isn’t necessarily eating more, it’s eating smarter. Load up on protein, fibre and healthy fats. Eat whole foods and drink plenty of water. Don’t forget that sometimes your food craving is in response to an emotion or stress, so try to take some time to relax and find things you enjoy doing that don’t involve food. Now try… 10 high fibre foods 5 diet changes to improve your sleep Why stress makes you hungry What is the best exercise for weight loss? 10 ways to speed up your metabolism Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. 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.
10 of the healthiest Mediterranean recipes
Find out what makes the Mediterranean diet so good for you and try our healthiest recipes using ingredients such as olive oil and fish
The Mediterranean diet is well-known as one of the healthiest in the world. If you've ever been to a country in the Mediterranean – such as Italy, France, Greece or Spain – you'll know why. The diet consists of whole unprocessed foods, fresh fruits and vegetables (usually seasonal), minimal refined carbs, less meat and dairy with some fish for protein, although the diet is mostly plant-focused. Fibre-rich beans and pulses are plentiful, as are healthy fats from avocado, nuts and olive oil. While heavy drinking is avoided, small amounts are accepted, especially red wine. While it's called the Mediterranean diet, it's not about cutting out or limiting, it's more a set of guiding principles that influence how you choose and prepare your meals. Although it's important to note that what makes it so healthy is not just adopting one or two elements, it's the combination of them all. If you're consuming a lot of processed foods, for example, but eating fish, you will benefit somewhat but you won't get the full effects of the diet. Feeling inspired? We have lots of healthy Mediterranean recipes and below we've picked 10 of our healthiest recipes made with ingredients such as extra virgin olive oil, fresh fruit and vegetables, oily fish and wholegrains. Next, read up on foods which boost your brain power, how to lose weight healthily and why eating 30 plant foods a week is so good for you. Plus, see our heart-healthy recipes and healthy fish recipes. What foods to eat on a Mediterranean diet There are no strict ‘rules,’ but foods commonly found in a Mediterranean-style diet include: Olive oil, especially extra virgin oil Unsalted nuts and seeds including walnuts, almonds and pine nuts Oily varieties of fish such as sardines and mackerel Seafood such as prawns, squid and mussels Poultry Chickpeas, lentils, peas and beans Wholegrain wheat, rice, oats and pasta Fruit including avocado, tomatoes, pomegranate and berries Greek yogurt Eggs Green leafy vegetables as well as courgettes Starchy vegetables like sweet potatoes and sweetcorn Herbs such as basil, oregano, dill and rosemary Health benefits of the Mediterranean diet Research shows that the Mediterranean diet may reduce the risk of developing conditions like type 2 diabetes, high blood pressure and high cholesterol, which are all risk factors for heart disease. Those who follow it may be less likely to put on weight and live a longer life. In fact, it's the diet followed in two out of the five 'blue zones' locations where people are said to live the longest. There are also an abundance of brain healthy foods like olive oil, fish, nuts and legumes. 10 healthiest Mediterranean recipes Avocado panzanella Whip up this colourful avocado and bread salad in minutes and enjoy for a light lunch. Avocados contain the healthier, mono-unsaturated variety of fat, which research suggests helps protect against heart disease. They are also rich in gut-healthy fibre and contribute to feelings of fullness. Sardine tomato pasta with gremolata Enjoy our crowd-pleasing pasta with sardines and crunchy gremolata. Sardines are an oily variety of fish so contain omega-3 fatty acids which have been shown to help cholesterol levels and high blood pressure, thereby reducing the risk of heart disease. It also has anti-inflammatory benefits, which contribute to healthy joints. Roast sea bass & vegetable traybake For a healthy no-fuss dinner, try this all-in-one Italian-style bake with crispy potatoes, roasted peppers and olives. The dish uses extra virgin olive oil which is rich in protective plant chemicals called polyphenols as well as vitamin E. Steak, roasted pepper & pearl barley salad The Mediterranean diet isn't heavy on the red meat. However, on the rare occasion you do have it, be sure to serve with plenty of wholegrains and vegetables to up the nutrients in your meal. Here, steak sits atop a salad packed with yellow and red peppers, onion and healthy grains. Lighter chicken cacciatore This lighter take on classic Italian 'hunter's stew' combines chicken and mushrooms with a rich, herby tomato sauce. Protein is an important component of the Mediterranean diet as research suggests that eating enough contributes to healthy aging, increased feelings of fullness and prevents age-related health issues. Tomato & courgette stew Instead of refined (white) carbohydrates, serve up a side of slow-cooked courgettes and tomato with basil, garlic and Parmesan cheese. You'll get a good dose of fibre, as well as heart-healthy potassium from the tomatoes. Layered aubergine & lentil bake Puy lentils bulk out this low-calorie vegetarian bake with mozzarella cheese, tomato sauce and roasted aubergines. High in fibre and a great source of plant-based protein, lentils are filling and provide slow-release energy which doesn't cause blood sugar levels to spike. Fish parcels with romesco sauce & veg Romesco sauce is made from peppers, almonds, chilli and garlic. Serve with steamed white fish and cauliflower for a nutritious meal that's low in calories yet high in protein. The fibre in cauliflower supports a healthy gut, while sulforaphane protects against heart disease. Quick chicken hummus bowl Make our healthy chicken and hummus salad bowl for a delicious budget lunch option. It can be thrown together in just 10 minutes and delivers three of your 5-a-day. Quick and easy fish stew This simple, speedy and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day. Want more like this? Try... Health benefits of kombucha Health benefits of Greek yogurt Health benefits turmeric 30 plant food recipes Healthy, colourful recipes Easy healthy recipes 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.
You'll never buy lunch again with these 10 healthy meal prep recipes
Save time and money with these easy, wholesome meal prep recipes. We share our favourite recipes, including frittata and healthy pasta salad
Meal prep saves you the hassle of cooking from scratch every evening, and gives you a selection of meals to grab throughout the week. Meal prep is essentially batch cooking in order to get ahead, it's also a brilliant way to save money on lunch and allows you to make healthy choices in advance. As well as being convenient and saving time, meal prepping can be very budget friendly. Your shopping lists will also become more streamlined when you know exactly what you'll be eating and when. Buying ingredients in bulk often works out cheaper than buying smaller quantities, and batch cooking can help reduce your energy bills too. Discover our best batch cooking recipes and freezable meals. To save money while upping the nutrients in your meals, read up on the best budget 'superfood' swaps. 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. How to save money with meal prep Compared to buying lunches every day, which soon stacks up, bringing your own from home can be a clever way to save money. Not to mention a great way to make meals healthier. First, invest in a few good quality meal prep containers, these don't have to be expensive and should still be cheaper in the long term than frequently buying lunches. It's also more sustainable than picking up individually wrapped items in plastic. Read our review of the best meal prep containers before you buy. Next, decide on how many days you'll need to prep for, this might be one day a week or five, then plan your meals accordingly. The key here is not to over do it when shopping and cooking as you don't want to spend more than is necessary. There are lots of ways to shop smart for meal prep to save money. Handy ingredients, like frozen or tinned veg, still provide a good amount of nutrients, and you won't have to chop or peel. Plant proteins, like lentils or beans, ramp up the fibre and make meals more filling, yet are a fraction of the cost of meat or fish. Keep a few tins in the cupboard for stretching your meals a bit further, or opt for dried to save even more. While we're talking proteins, think about eggs, these are packed with goodness and can be added to lots of healthy meal prep dishes. Focus on one base component for your lunches that can be spun a few different ways or served with different sides. For example, brown rice is a cheap and nutritious option which goes well with beans, chicken, eggs or avocado. Meal prepping is a great way to use up leftovers. If you're roasting a chicken for Sunday lunch, use the carcass to make a healthy soup. Turn leftover chilli into lighter burritos or add roast vegetables to a pasta bake. How to meal prep healthily Plan your portions – by weighing out ingredients you can reduce food waste and prevent eating too much Include unrefined (complex) carbohydrates such as wholegrain pasta and rice, these provide slow-releasing energy and a good amount of fibre so may help you stay full of energy. Don't forget the protein, it's essential for growth, brain development, healthy bones, supports our immune systems and much more. Protein-rich foods include meat, fish, legumes, pulses, tofu, nuts, eggs and yogurt. Factor in fruit and vegetables – these provide a range of important vitamins and minerals which our bodies need to be healthy. Include different colours to increase the benefits Add unsalted nuts – these are nutrient dense and a great choice for combatting hunger. As they can be expensive, stock up when your supermarket has a deal on Enjoy eggs – the yolks are an important source of vitamins B12 and D as well as choline, which are important for helping our bodies process food into energy Opt for healthy fats in the form of olive oil, avocado, fatty fish, nuts and seeds, these are good for heart health and support brain function Maximise plant foods – it's thought that eating 30 plant foods a week improves gut health and digestion. Different colours of fruits and veg count, so do herbs, spices and seeds. Don't be tempted by ultra processed options such as instant noodles and soups. These are high in salt and sugar, providing little in the way of nutrients. 10 healthy meal prep recipes Healthy chicken burritos Use storecupboard ingredients alongside leftover cooked chicken and rice to make this healthy yet filling lunch. Not only is it a good source of protein, it's also impressively high in plant foods thanks to the beans, sweetcorn, herbs and spices. Three bean salad with mozzarella This substantial salad features a delicious mix of cannellini, kidney and green beans, and is ideal for a packed lunch. You could change things up and use whatever beans or pulses you have in the cupboard, you could also swap the mozzarella for crumbled feta. Salmon pasta salad with lemon & capers This satisfying salad boasts beneficial omega-3 fatty acids and counts as two of your five-a-day. Use frozen skinless wild salmon fillets to keep costs down and opt for wholemeal pasta, a good source of fibre. Easy vegetarian chilli Rustle up our easy veggie chilli for a nutritious meal without the meat. You can easily double it and freeze the rest, if you really want to get ahead. Meal prep rice Our easy meal prep rice uses a base made from brown basmati rice mixed with herbs, onion and a cider vinegar dressing. Split the base into two pots and top one with a healthy tuna salad and the other with crumbled feta, beetroot and crushed walnuts. Ricotta, tomato & spinach frittata For a lunch that's low in carbs yet high in protein, frittata is always a winner. You can mix it up, depending on what you have in the fridge, but this simple veggie version is our favourite. Cut into squares and pack up to go, along with a salad if you like. Greek-style beans Rustle up a butter bean, tomato and feta stew to be eaten throughout the week. You might like to serve it with some dressed salad or toasted pitta on the side. Low-fat turkey bolognese Swap beef mince for turkey to slash the fat content in bolognese. Serve with wholemeal pasta for a hearty meal that can be reheated when you're ready to eat. Bulgur & aubergine pilaf Bulgur wheat and chickpeas both keep well so they are a great choice for getting ahead. Here, they are combined to make a gently spiced pilaf with fried aubergine, sticky onions and crumbled feta. Serve with a salad for an extra hit of health. Spiced lentil & butternut squash soup Set aside time to make a big batch of healthy soup, freeze individual portions in freezer-and-microwave-friendly containers, and your lunches will be sorted for the week ahead. Related content Healthy family freezable recipe ideas 15 best batch-cooking family recipes 20 budget meals you can make with mince Top 25 easy weeknight dinners for family 10 freezer essentials and recipe ideas 10 quick lunch ideas for work Priceless tips for reducing cooking costs 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.
6 nutritionists share their favourite healthy budget ingredient
Get tips on how to eat well and nourish your body on a budget, plus health experts share their favourite low-cost ingredients.
Eating a healthy diet is the key to life. It's essential for our mental and physical wellbeing, supporting our immune function, and reducing the risk of chronic diseases. Getting enough vitamins, minerals and nutrients, such as fat and fibre, contributes to healthy skin, eyes, bones, heart and brain. In fact, a poor diet has been linked to low mood and issues with mental health. However, for many people, the cost of nutritious food can be a significant barrier to eating well. Sadly, there are many people forced to reduce their intake of healthy foods due to financial constraints. Despite this challenge, eating well on a budget is achievable with a bit of clever planning and smart shopping choices. We asked three health experts to share their favourite budget healthy ingredients to help inspire your next trip to the supermarket. Read on to find out more. Next, discover our budget healthy recipes, healthy budget-friendly dinners and get seven days of healthy budget family meals. 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. The importance of healthy eating If we think of our bodies like a car that we want to keep running for years to come, we wouldn't put low-quality fuel in the car and expect it to operate with no problems. The food choices we make are just as important. Everything we eat our body uses as fuel to perform at its best and keep us healthy. Carbohydrates, for example, provide the body with glucose, which fuels our muscles and organs, including our brain. In fact, carbs are the body’s main source of energy. Protein is essential for growth, brain development, healthy bones, hormones and our immune system. Certain types of fat are also used for energy, as well helping us to absorb important vitamins. These three nutrients are called macronutrients and we need to consume them regularly. Vitamins and minerals are also key to good health. Vitamin C supports the immune system and helps to prevent heart disease, while vitamin K helps to build strong bones. Calcium is essential for healthy teeth and iron is critical for producing red blood cells. These are just a few examples of the ways our body uses the food we eat. So, how do we make sure we're getting enough of these nutrients? It comes down to a well-balanced diet that includes a variety of fruits, vegetables, wholegrains and lean proteins. However, with rising food costs, many people are opting for cheaper options which are often less nutritious, highly processed and negatively impact our health. Overcoming cost challenges While healthy eating is often perceived as expensive, there are ways to make it more affordable. Try these Start by planning ahead and focus your meals around budget-friendly ingredients. When you plan ahead you not only cut down on food waste but you also avoid impulse-buying when you’re hungry and have nothing planned. 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. Buy in bulk, but be careful to avoid overspending on things you won’t use. Shop for seasonal produce when you can Stock up on frozen or canned produce, these tend to be as nutritious as fresh and can help stretch a food budget Incorporate more plant-based meals Avoid shop-bought snacks. These can really rack up the costs so try to think ahead before leaving home. 10 best healthy budget foods To make healthy eating more accessible, here are 10 nutritious and budget-friendly foods to include in your shopping list: 1. Red lentils – Fiona Hunter, nutritionist "My favourite budget ingredient is red lentils – they are a good source of fibre, protein, B vitamins and a useful source of iron and zinc. They are quick and easy to use and cook (no need to soak before using) and they are incredibly versatile. I use them to make spiced carrot soup, squash dhal, and if I'm making a dish that uses minced beef, I often reduce the quantity of meat by 25% and use red lentils instead. Try these meat-free sweet potato & dhal pies and lentil bolognese. 2. Sardines – Kerry Torrens, nutritionist "My favourite budget ingredient is canned sardines. Packed with healthy omega-3 fats, they are a super-tasty storecupboard protein. As fresh fish is so expensive, they also provide a great budget friendly way to get your recommended oily fish intake. After a busy day, for a speedy supper I tip sardines into an ovenproof dish, add whatever veggies I have in the fridge and pop in the oven. I finish with a swirl of yogurt and a handful of green leaves or herbs. Then I mop up the lovely juices with some toast." Try sardines in our Mediterranean-style salad, sardines on toast or spaghetti with sardines. 3. Butter beans – Katy Bradbury, nutritional therapist "I love butter beans. They are so cheap and a storecupboard essential as far as I am concerned. A great source of protein and fibre, as well as b vitamins, magnesium, folate, zinc and iron, with a delicious texture that lends itself to all kinds of dishes from salads to stews and dips. I often make this butter bean and chorizo stew - all you need to do is add greens and you've got a delicious, hearty meal. Stretch the meat further in our sausage & butter bean casserole and chicken, butter bean & pepper stew. 4. Frozen veg – Jo Williams, nutritionist "My favourite budget friendly healthy ingredient is frozen veg. I buy spinach, peas, sweetcorn and mixed veg in big bags and keep in the freezer for when I need. Frozen is often cheaper than fresh (this applies to frozen fruit too). Plus you can use as much as you need then store the rest, so it cuts down on food waste. The good news is frozen veg is picked and frozen straight away so the nutrition is the same, if not better, than some of the fresh veg sitting out on the supermarket shelves." Add frozen veg to spinach, sweet potato & lentil dhal and try pasta with tomato & hidden veg sauce. 5. Peanut butter – Frankie Phillips, dietician "I always have a jar or tub of peanut butter in the cupboard. With four children at home, it's a quick, filling snack they can have after school with oatcakes or on a slice of granary toast. It also works well as a dip for green apple slices. The real value of peanut butter lies in the fibre and protein packed into each spoonful. Whilst a pack of salted peanuts might not be the best snack, the fat in peanuts is mostly healthy unsaturated fat, but this is still high in calories so it's best to go easy on the portion size." Use up peanut butter in this sweet potato & peanut curry and peanut butter overnight oats. 6. Blueberries – Catherine Rabess, dietician "I'm a big fan of blueberries. I add them to porridge and smoothies, they also make a great healthy snack. Blueberries are packed with polyphenols and antioxidants, like anthocyanins, which may help reduce inflammation and protect against certain diseases. They're a source of fibre, so great for your gut health and the beneficial gut microbes love them too! Also a source of vitamin C and K." Try this easy blueberry muffins and orange & blueberry bircher. 7. Eggs Compared to meat and fish, eggs are a less expensive high-quality protein but they still provide plenty of benefits. They are nutritionally rich, supplying almost everything you need including some of the harder-to-get nutrients like vitamins D and B12. One pack of eggs doesn't cost much, but you can do a lot with it. Throw together an omelette using whatever leftover veggies you have in the fridge for lunch, bake them with tinned tomatoes and spices to make shakshuka or add them to curry for a filling meat-free meal. Try potato, pea & egg curry and one-pan eggs with peppers. 8. Greek yogurt A versatile ingredients that works just as well in sweet breakfast dishes, like overnight oats, as it does dolloped on to all manner of savoury meals, like spinach dhal. Greek yogurt is a budget-friendly way to up your intake of protein and calcium. It also provides beneficial bacteria which support gut health. Although be sure to select unsweetened yogurt because sugar may have a detrimental effect on your gut. Try roast aubergines with yogurt & harissa and frozen berry yogurt for a quick dessert. 9. Oats Oats are a nutritional powerhouse. A great source of gut-friendly fibre, oats are inexpensive and provide slow-releasing energy that doesn’t cause spikes to your blood sugar levels, making them ideal for breakfast or in healthy snacks. Porridge is a great way to start the day as you can mix up your toppings depending on what you have in the kitchen. Got a banana browning in your fruit bowl and honey in the cupboard? You've got yourself a delicious, filling meal. Use oats to make healthy cookies and baked banana porridge. 10. Sweet potatoes Root vegetables are inexpensive, filling and rich in vitamins, making them an excellent choice for budget-conscious shoppers. Sweet potatoes are an especially good choice as they count as one of your five-a-day, unlike white potato, which does not. Plus, they are rich in beta-carotene and support immune function. Try chickpea curry jacket potatoes and sweet potato & peanut curry. So, is it possible to eat healthy on a budget? Eating healthily on a budget requires thoughtful planning, but it is entirely possible. By focusing on affordable, nutrient-dense foods and making a few nifty shopping decisions, you can still eat wholesome, filling and nutrient-rich meals without overspending. Hopefully incorporating some of these budget-friendly staples into your daily meals can help to give your overall health a boost, while keeping costs manageable too. Next try... 10 healthy meals on a budget What is the cheapest healthy diet? 7 nights of budget family meals Top tips for eating healthy on a budget Budget-friendly smoothie recipes 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.
Make the most of colourful spring ingredients while they're at their peak, including asparagus, rhubarb, spinach and peas.
Spring is a celebration of colour, and with it comes a range of fruits and vegetables that are at their best, including asparagus, peas, rhubarb and radishes. Eating these foods at their peak provides a good dose of vitamins, minerals and important nutrients like fibre. Below, we've chosen the healthiest foods to eat right now, plus suggestions for how to eat them. Remember: the key to a healthy diet is variety, so aim to mix things up and make sure you eat plenty of plant foods. Next, see our healthy spring recipes and plant-packed recipes to help you hit your daily target, plus check out our healthy, colourful recipes. 1. Asparagus Asparagus has prebiotic properties, which means it feeds the beneficial bacteria in our digestive systems and supports a healthy gut. Strangely, there's some evidence to suggest that asparagus may ease symptoms of a hangover and may help reduce liver damage caused by alcohol, although more research is needed. Pregnant women should consider adding more asparagus to their diet, as it's a rich source of folate (or folic acid), which is essential for a baby's growth. Not only is asparagus rich in vitamins C and E, but it also contains plant compounds called polyphenols, which have anti-inflammatory effects. Asparagus season runs from April to June. Most asparagus is green, but you can also find white and purple varieties. See all our asparagus recipes, including quinoa salad with asparagus, eggs & capers. Discover more about the health benefits of asparagus. 2. Broad beans Broad beans can be picked from April. They're packed with plant-based protein, which increases feelings of fullness. For anyone following a vegan or vegetarian diet, broad beans could be a wholesome addition to meals. Due to their high fibre content, they may help lower cholesterol and contribute to good digestion. They're also a great source of magnesium, an important mineral that supports a healthy heart. See all our broad bean recipes, including a colourful asparagus & broad bean fattoush with crispy asparagus ends. 3. Lettuce There are a few varieties of lettuce, including butterhead, romaine and Little Gem, some of which are more nutritious than others. Lettuce is a hydrating food thanks to its high water content, and a good source of vitamin K, which supports our bone health, and vitamin A, which is vital for healthy eyes. Generally, the darker the colour of the leaves, the more nutrients the lettuce variety will contain. Try our tuna, avocado & pea salad in Little Gem lettuce wraps for a light lunch. 4. Leeks This cold winter vegetable is at its best from November to April. Leeks are nutrient-dense, so they provide a good dose of vitamins and minerals with minimal calories. They are rich in antioxidants, too, which protect cells from damage, as well as fibre, which contributes to good digestion and a healthy gut. Add the sweet, subtle flavour of leeks to plenty of delicious recipes, including creamy leek, pesto & squash pie. 5. Rhubarb Forced rhubarb is available in winter, but the main rhubarb crop is harvested in spring and early summer. It's a good source of vitamin K, a key nutrient for maintaining a healthy heart and bones. Rhubarb get its pretty pink colour from a group of phytochemicals called anthocyanins – these help prevent heart disease and cell damage. Rhubarb has natural laxative properties as it's rich in dietary fibre, so if you're looking to improve your digestion, this is a good addition to your diet. There are plenty of ways to enjoy rhubarb, but crumble has to be the best. Find out more ways that rhubarb is good for you. 6. Peas Although we eat frozen peas all year round, fresh peas are in season between May and October. They might be small, but peas are certainly mighty: they're one of the best plant sources of protein and a useful vegan source of iron, which is required for red blood cell production. With a low glycaemic index (GI) and high fibre content, peas might be useful for blood sugar management. The fibre also helps protect against various diseases, including type-2 diabetes. Plus, they contain heart-friendly minerals, including magnesium, potassium and calcium. Luckily, there's little difference between fresh and frozen peas when it comes to nutrients, making frozen a healthy, cost-effective option. See all our pea recipes, including asparagus & lemon spaghetti with peas. Discover more ways that peas are good for you. 7. Purple sprouting broccoli Purple sprouting broccoli is in season until late April. Its vibrant leaves add a pop of colour to dishes, and it can be used in much the same way as regular broccoli. Brassica vegetables like broccoli may reduce the risk of heart disease, as they are rich in fibre and antioxidants and important protective nutrients like vitamin C. Broccoli also contains carotenoids, which help keep eyes healthy. Plus, it contains plenty of sulphur, which is good for our gut – as we know, our gut is closely linked to our immune system and its health. Check out our purple sprouting broccoli recipes, including our nourishing salmon & purple sprouting broccoli grain bowl. Discover more about the health benefits of broccoli. 8. Radishes Crunchy, peppery radishes are a source of heart-friendly sulforaphane and other protective compounds, like anthocyanins. They also contain vitamin C, which helps protect cells and, as our bodies can't store vitamin C, it's important we eat enough. Try our radish recipes, including sweet roasted radishes, which make a lovely spring side dish. Find out more about the health benefits of radishes. 9. Spinach Spinach is rich in plant compounds, which are important for healthy eyesight; plus, it contains plenty of vitamin K. Thanks to its high iron content, it may help restore energy levels, and the nitrates found in spinach can help lower blood pressure. Spinach is a useful source of insoluble fibre. This type of fibre promotes good digestion and supports our gut health and immunity. Add spinach to plenty of nourishing recipes, including this fragrant tomato & spinach kitchari. Read up on the health benefits of spinach. 10. Spring onions Spring onions are available all year round, but are at their best in spring and early summer. Like regular onions, they contain plenty of fibre, meaning they contribute to good gut health and help lower cholesterol. Studies show that onions, including spring onions, may be antibacterial thanks to their plant compounds. While you often only eat a small amount of spring onions at a time, adding them to dishes ups your intake of plant foods, which has been shown to increase diversity in the gut. Check out our spring onion recipes, including sesame & spring onion stir-fried udon with crispy tofu. Next, try: 30 of the healthiest summer foods 30 of the healthiest winter foods Top healthiest cooking oils Top healthiest cheeses Top healthiest grains Top healthiest breads 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.
I’m a nutritionist, here are 8 foods I don’t eat
Ever wondered which convenience foods or treats health experts draw the line at?
As a nutritionist, I have always felt it’s important to support people with positive changes they can make to their diet. More often than not, that’s focusing on including, rather than excluding, certain foods. I fully believe in balance, moderation and the joy that cooking and eating can bring with family and friends. But that being said, there are a few things that I personally choose to avoid. It’s not because they are particularly ‘evil’, and I’m not passing judgement on those who do eat them, but below I’ll share my personal motivations for choosing to avoid them… 1. Frankfurters Hot dogs, frankfurters and corned beef are examples of processed meats that are typically packed with preservatives like nitrates and nitrites. There is a significant body of evidence to show that these types of processed foods are linked to an increased risk of cancer. They are often loaded with fat and salt, meaning they aren’t great for blood pressure or cardiovascular risk too. I’m happy to stick to unprocessed meats, with fish and tofu, legumes or grains to up my protein intake. 2. High-sugar breakfast cereals This is a hard no for me when it comes to my children’s breakfast, but even as an adult I try to avoid high-sugar cereals, especially the ones which contain colourings or chocolate. Studies have linked artificial food dyes to hyperactivity in children, and some of them have more sugar in than a dessert which seems like a poor choice for breakfast. There are plenty of other high-fibre, low-sugar options such as porridge, wheat biscuits or homemade granola topped with fresh fruit; while swapping to eggs or yoghurt can also be a good alternative brekkie. 3. Fizzy drinks I know that some people love fizzy drinks, but I’ve never been a fan of cola, or other carbonated drinks. One standard size can of regular cola contains 35g of sugar, which is more than your recommended daily limit (30g free sugars for an adult, less for children). Excess sugar causes tooth decay, weight gain and increases your risk of type 2 diabetes. The diet drinks don’t appeal either. They contain artificial sweeteners and questionable chemicals which can increase sugar cravings and negatively impact gut health. Better options are sparkling water with fresh fruit slices, or a homemade smoothie. 4. Low-fat flavoured yoghurts Yoghurt is delicious – full of probiotic bacteria and high in protein. It’s a staple in our household, especially thick, full-fat Greek yoghurt. I can’t say the same for the low-fat fruit-flavoured yoghurts which have had the fat removed and replaced with sugar and flavourings – this really does negate the nutritional benefits of yoghurt! If you’re looking for fruit flavour, then try adding fresh or frozen fruit to natural yoghurt, with a drizzle of honey for sweetness. 5. Energy drinks Energy drinks are loaded with caffeine, sugar and other ingredients. Regularly drinking these sugar-fuelled, stimulant-laden beverages can increase your risk of adverse health effects such as increased blood sugar, anxiety, headaches and stomach upset. Some contain as much caffeine as multiple cups of coffee which can lead to energy crashes and heart palpitations. Instead, I try to make sure I’m hydrated from drinking water throughout the day and energised from a balanced diet and getting enough sleep. Feeling rested means I’m less likely to need caffeine or sugar to stay awake during the day. 6. Ultra-processed baked goods This one can sometimes be a challenge, as we all know that sweet smell of baked goods in the supermarket, but I do try and avoid buying ready-made doughnuts and pastries. They are high in calories, fat, salt and sugar – plus they often include additives and emulsifiers. A 2024 analysis found that ultra-processed foods can increase the risk of chronic diseases like heart disease, type 2 diabetes and some cancers. Instead, I try and bake at home, and that way I am more confident of the ingredients. 7. Fried fast foods Takeaway foods such as fried chicken, fish and chips or battered sausages are prepared in cooking oils that are often reheated more than once to high temperatures. The type of oils these foods contain are called trans fats, which are known to raise cholesterol and increase the chances of cardiovascular disease. Trans fats have not been banned in the UK like they were in the US in 2018 so I prefer to avoid commercially fried foods and instead make fried foods at home or use the air fryer. 8. Processed vegan meat One of the reasons people may wish to go vegan is to incorporate more plants into their diet. Plant foods are naturally higher in fibre and certain vitamins and minerals, so typically benefit your health. For example, beans, lentils, nuts and seeds are all great meat-free protein sources. I tend to choose these over the fake meat substitutes which are heavily processed in order to mimic the texture of meat, and contain extra flavourings and additives. I don’t believe in making people feel guilty about their food choices, and I certainly believe it’s important for our happiness to have room in your diet for indulgences! But these are a few foods I personally avoid or limit because I know their impact on health. If you love these foods – don’t stress! The goal isn’t perfection but making informed choices. And if you’re looking to improve your diet, it can be helpful to make a list of foods that might feature a little too often in your diet that you could try swapping for healthier alternatives. Further reading: 5 nutritionists share their healthy breakfast ideas Top 10 health foods to avoid Fakeaway recipes Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, 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.