7-DAY WINTER DIET PLAN

Boost health • Lose excess weight • Eat at least 5 serves of vegetables every day • Cut back on sugar • Support your immune system • Fuel your fitness goals

HEALTH-BOOST benefits

Make this winter work for you with our brand-new Healthy Diet Plan to help you look and feel your best. These delicious and healthy recipes will be making a regular appearance on your table long past winter

Following the plan can help you cut down on sugar, lose excess weight and boost your energy levels. Your immune system is supported, too, with nutrients that may also improve skin, nails, and hair - so it's a beauty treatment as well!

Each day provides more than five serves of vegetables while keeping within the recommended intake for total fats, saturated fats, sugar, salt (sodium), and energy (kilojoules), and following the latest guidance on your intake of 'free' sugars (those added to food, including honey and syrups). Because fat helps your body absorb vitamins A, D, E, and K, we've included healthy types from oily fish, unsalted nuts, and plant milks. We've used olive oil as it contains less than 15% saturated fat, compared to 53% in butter, and is a great source of unsaturated fats known for their heart health benefits.

We've also included more vegan recipes. Enjoying meals based on plant foods has a number of health benefits, such as lowering the risk of heart disease, high blood pressure, and diabetes. In addition, eating more fibre from whole grains, fruit and vegetables has been proven to benefit your gut health.

As usual, our plan provides between 5000 and 6000 kilojoules per day (1,200 and 1,500 kcals per day), which is likely to create a moderate shortfall of daily energy intake, allowing for steady, controlled weight loss. We recommend you also include 2-3 small midmeal snacks each day based on fresh fruit and reduced-fat dairy products, you will find lots of healthy snack recipes on page 84. As with any lifestyle or diet change, any concerns or health issues should be raised with your GP first.