Welcome to the winter plan
Our brand-new seven-day meal plan has been exclusively developed by food writer Sara Buenfeld, with analysis and expert advice from registered nutritionist Kerry Torrens.
You’ll enjoy a rainbow of fruit and vegetables, minimally processed foods and recipes loaded with healthy fats, fibre, lean protein and slow-release carbs, to start the year looking and feeling your best. Of course, the food we eat affects our physical health and how we look, but it also impacts our mood and outlook. This is because a healthy balanced diet supports energy levels that help us think more clearly.
This year we bring you three plans whether you’re a meat eater, vegetarian, or vegan (at bbcgoodfood.com/healthy-diet-plan). Each one focuses on fermented foods, wholegrains and plant foods, and with good reason. Fermented foods, like live yogurt, as well as wholegrains and fruit and vegetables supplying fibre, have been associated with a number of positive health effects including better digestive health, stronger immunity and improved mood.
Each plan aims to provide between 1200 and 1500 kcals per day, which is likely to create a moderate shortfall of calories, allowing for steady, controlled weight loss, where desired. If weight loss isn’t your goal, or your lifestyle requires a higher calorie intake, you can find lots of healthy snacks at bbcgoodfood.com/ hdp-snacks. As with any lifestyle or diet change, we encourage you to speak to your GP if you have any concerns or health issues before following any of our plans.
The secret to success is preparation and planning, which is why we suggest using the Saturday before you start the plan to shop for ingredients and do a little food prep. We’re also cutting down the time you spend in the kitchen by ensuring there are leftovers for quick meals to enjoy during a busy week.
If you’re interested in our vegetarian plan, turn to page 86 or access our vegan plan by scanning the QR code (below) for plant-based recipes. For tips on how exercise can further bolster your health, go to bbcgoodfood.com/ howto/guide/health-benefits-exercise.