How many of us obsess about what we’re feeding our kids, while neglecting our own diet? Dietitian and mum Catherine shares her confessions and advice from the parenting frontline.
My three-year-old has eaten spinach pasta, carrots for breakfast and seeded sourdough this week. Sounds impressive – until you realise the spinach was blitzed into pesto, the carrots were hidden in porridge, and the sourdough was slathered in butter and jam. As both a dietitian and a parent, there’s an unspoken pressure to feed your child as though you’re raising a little monk: no sugar, no fast food and certainly nothing beige. While I genuinely believe that foods containing free sugars with no nutritional benefit, like sweets, should be limited in the early years, that doesn’t mean I abide by this rule religiously. The irony is, I often spend more time worrying about what goes into his mouth than my own. There have been many times I’ve fed him a nutritious balanced breakfast while I settle for a coffee and his crumbs. If parenting has taught me anything, it’s this: we’ll go to great lengths to make sure our kids are eating well, while forgetting our own plates in the process. So, is my toddler's diet better than mine? It depends on how you define “better.” What is ‘better’ anyway? Let’s be honest, “better” can mean different things depending on whether you’re scrolling Instagram or talking to a dietitian. Is a child’s diet better because it’s organic? Sugar-free? Packaged in eco-friendly, beige-toned pouches? A toddler’s diet should support growth and brain development, with carbohydrates for energy, protein for muscles, fats for the brain, and fruit and veg for vitamins and fibre. NHS guidelines recommend children aged 1-4 years eat a varied diet from the four main food groups: starchy foods, fruits and vegetables, protein foods (meat, fish, eggs, beans, tofu) and dairy or alternatives. It’s not about being perfect, it’s about being consistent over time. A good diet isn’t measured by one meal or even one week. It’s a pattern, not a snapshot. And those baby-specific snacks? They can be a real lifesaver when you’re out and about and haven’t had time to prep anything. But they aren’t essential. Many are ultra-processed and fall short on nutrients like iron, vitamin C or fibre, despite the health claims. Use them as occasional convenience, not a backbone of your child’s diet. Are you an ‘almond mom’? The term “almond mom” shot to fame on TikTok, referring to parents (usually mums) who are hyper-controlling of their kids’ diets with food rules galore and constant portion policing. I get it, we all want our kids to eat well, flourish and thrive. But when we micromanage every bite, we risk doing more harm than good. Multiple studies show that overly restrictive feeding practices can increase a child’s desire for sugary or high-fat foods, and lead to disordered eating patterns later in life. Instead of control, we need to offer structure. You decide what and when food is served; they decide how much they eat. That’s the foundation of Ellyn Satter’s “Division of Responsibility” approach, a gold standard in feeding kids that promotes trust, autonomy and less stress at mealtimes. I often have to remind myself, my job as a parent isn’t to raise a perfect eater, it’s to create a healthy relationship with food. How to feed your child and yourself realistically – tips from a nutritionist Here’s what works in my house and what I recommend to clients who are just trying to keep the peace at the dinner table: 1. Eat the same meal, with some tweaks Serve one family meal, with minor adjustments if needed. I often deconstruct my son’s plate: chicken on the side, sauce separate, while we adults get the full version. It saves time and models good eating habits. 2. Expect fussy phases Most toddlers hit a picky stage around 18 months to 3 years, it’s developmentally normal. They’re learning to assert independence, and saying “no” to peas is part of that. Keep offering, without pressure and try to avoid using desserts or sweet foods as a form of reward for eating something. 3. Don’t ban foods, build balance There’s no need to label foods as “good” or “bad.” Banning every treat can backfire, kids learn to associate those foods with excitement and secrecy. Instead, include them occasionally, without making a big deal out of it. Another helpful approach is to shift your perspective on food. Discuss the positive ways that different foods support their body and overall wellbeing. Examples could include: carrots help you see in the dark. Milk helps your bones grow strong; rice gives us energy. Ice cream is a fun food we have sometimes. This helps kids build a healthy relationship with food, not shame around it. There’s no reason to villainise treats like chocolate or crisps, but there are certain foods that aren’t appropriate for young children. These include: Whole nuts – choking risk under 5 years old (use ground nuts or nut butters instead) Added salt – their kidneys can’t handle much, so choose reduced salt stock cubes. Watch out for gravy and processed meats like ham and bacon. Sugar-sweetened drinks – like squash, fizzy drinks and slushies – these often pack more sugar than a can of cola. Caffeinated drinks – tea, coffee, energy drinks… 4. Plate up for yourself too, and eat together when you can You might not be accustomed to dining as early as 5 or 6pm, I know I wasn’t. But sharing a meal together truly makes a difference. Prepare your own plate at the same time as theirs. Research shows that regular family meals are linked to better nutrition and lower rates of obesity in children. Sitting down together not only provides nourishment but also sets a positive example and encourages healthy eating habits. Even 10 minutes makes a difference. 5. Keep veggies in the rotation, hidden or not Yes, I hide as many veggies as I can in the pasta sauce. No shame in that. But I also serve visible veg alongside. Familiarity breeds acceptance, and eventually curiosity. 6. Don’t stress about organic It’s a nice-to-have, not a must-have. Prioritise variety and whole foods over labels. 7. Here’s what a balanced diet really means A balanced plate = half fruit/veg, a quarter wholegrain carbs, a quarter protein, plus healthy fats and a calcium source. Toddlers need energy-dense meals in small portions, full-fat dairy and snacks are fine. So who eats best? So, is my toddler’s diet better than mine? Maybe on paper, he eats less salt and sugar, and definitely fewer takeaways. But real life isn’t measured in macros. What matters more is eating together, sharing meals, and building habits without stress, and showing that all foods can fit. It’s not about perfection, it’s about balance, consistency and kindness – to them and to ourselves. Further reading… A balanced diet for toddlers What to feed teenagers Back to school recipes and advice Top 10 healthy meals for kids Feeding small children : a dietitian answers your questions 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.
Can you avoid weight gain during menopause?
Developing a bit of a tummy is a common experience for women during perimenopause. Can it be prevented, and is it even a problem?
For many midlife women, one of the changes they notice most – or first, before any other noticeable shifts – is weight creeping on, particularly around the middle. So many women tell me that this occurs even when nothing else has changed, and it can feel incredibly frustrating. We already know that body image issues can be a cause for poor mental health in menopausal women, not least because we live in a society that is still fat-phobic and that values youth above wisdom. It can feel a particularly poignant development for those experiencing natural midlife changes. When we have lived the first half of our lives being conditioned into the notion that looks and certain body shapes are currency, if these start to change it can feel like we are losing much of our value. It can take some rejigging of ingrained attitudes to fully appreciate midlife you, and your inherent worth. If you are looking for practical advice on how to support your body and wellbeing during this transition, you may find it helpful to explore this guide on what to eat during menopause, which offers dietary tips and lifestyle strategies tailored to this stage of life. How your body changes in perimenopause and menopause From a health point of view, the type of fat that’s more likely to be stored in perimenopause and beyond is called visceral fat which tends to be stored around the middle, and this type of fat is associated with cardio-metabolic risks. This is exemplified by the fact that throughout the lifespan, men are at higher risk of heart attack, up until menopause at which point women catch up. By understanding what’s happening in your body, and making supportive choices around food, movement, and lifestyle, you can feel more comfortable in your skin during this transition, as well as help buffer against some of the primary causes of death in the Western world. The years leading up to menopause (the point 12 months after your last period) are called perimenopause, and you can find out more about what this means here and understand the signs and symptoms here. Hormone levels – particularly oestrogen and progesterone – start to fluctuate and eventually decline. This affects weight in a few key ways: • Insulin resistance: Studies suggest that insulin resistance increases with the drop in oestrogen, meaning your metabolism can change gears at menopause leading to weight gain. • Changes in fat distribution: Falling oestrogen encourages fat to be stored around the abdomen rather than hips and thighs. This is not just a cosmetic problem; it’s linked with higher risks of type 2 diabetes and cardiovascular disease. • Loss of lean muscle: From our 30s onward, we naturally lose muscle mass. This speeds up during menopause, contributing further to a slower metabolism. • Sleep disruption: Hot flushes, night sweats and mood changes can all impact sleep, which in turn affects appetite-regulating hormones (ghrelin and leptin), nudging you towards increased hunger and cravings. What else is happening in midlife to cause weight gain? Of course, not everything comes down to hormones. Midlife is a time of multiple pressures: work, caring for children or ageing parents, stress and less free time. When we team that with the fact that our evolutionary biology means we are geared up for communal living rather than the nuclear family, we find ourselves as mismatched to our modern environment as those odd socks that have been sitting on top of your washing machine for at least 6 months. Here are some of the additional factors that can tie into that midlife weight gain: • Sedentary habits: Sitting for long hours at desks or in cars reduces energy expenditure. • Stress and cortisol: Chronic stress raises cortisol and other hormones, which encourages fat storage around the middle. • Social changes: Eating out more, drinking alcohol or comfort eating during busy, emotional times can all add up. So, weight gain at this stage is rarely just about menopause, it’s a blend of hormonal, lifestyle and social factors. Dietary strategies that can help There’s no single ‘menopause diet’, and restrictive approaches often backfire. Instead, think about how food can support your changing physiology and keep you feeling energised. 1. Prioritise protein Protein helps preserve muscle mass, supports metabolism and keeps you fuller for longer. Aim to include a source at each meal such as fish, chicken, eggs, beans, tofu or lentils. Midlife women may benefit from having 1.2-1.6g of protein per kilo of body weight every day to support healthy muscle mass and reduce the risk of insulin resistance. Try these high-protein recipes: 10 muscle-building recipes High protein breakfast recipes High protein vegetarian recipes 2. Balance carbohydrates Carbohydrates are not the enemy, but opting for whole grains (brown rice, oats, quinoa) over refined versions helps stabilise blood sugar, may reduce cravings and helps feed a healthy gut microbiome. Pairing carbs with protein or healthy fats further supports steady energy. Try these whole grain recipes: Quinoa recipes Brown rice recipes Healthy oat recipes Top 21 healthiest grains 3. Eat more fibre Fibre supports digestion, balances blood sugar and feeds beneficial gut bacteria. Women should aim for at least 30g per day; vegetables, pulses, fruit, nuts and seeds are excellent sources. Give these high fibre recipes a go. 4. Choose healthy fats Omega-3 fatty acids (from oily fish, flax, chia, walnuts) may help reduce inflammation and support brain health. Using extra virgin olive oil, and including nuts and seeds, can also be beneficial. Here are some oily fish and omega 3 recipe ideas: Trout recipes Sardine recipes Walnut recipes Chia seed recipes 5. Watch portion sizes without restriction Because metabolism may naturally slow, many women need slightly fewer calories than before, but this doesn’t mean strict calorie-counting. Paying attention to hunger cues, eating mindfully and reducing ultra-processed foods and sugary drinks can go a long way. We also have some useful ideas on ways to reduce your portion size that won't leave you hungry. Simple lifestyle approaches beyond food Diet is just one piece of the puzzle. Other changes can make a big difference to how you feel during menopause. Exercise for strength and balance • Resistance training (weights, Pilates, bodyweight exercises) helps maintain muscle mass and bone density which is a top priority in menopause. As we’ve already seen, building muscle mass can help counter weight gain by increasing metabolism. • Cardio (walking, running, cycling, swimming) supports heart health and insulin sensitivity. • Flexibility and balance (yoga, tai chi) can improve wellbeing and reduce injury risk. Find out more about how to work out at home, and how long it takes to build muscle. Manage stress Easier said than done, and there is a whole host of systemic reasons as to why women feel stressed at midlife, but know you are not alone. Meditation, time in nature, social connection or simply prioritising rest can help bring cortisol down, making it easier to maintain a healthy weight. Some foods might also help in the battle against stress. Prioritise sleep Aim for 7-9 hours. Good sleep hygiene – full spectrum light exposure in the mornings, regular bedtimes, cooler rooms, limiting screens in the evenings – can help counter menopause-related insomnia or night sweats. Find out more about what you can eat to help you sleep, and supplements that might be worth trying. Take up more space So many women reach midlife and realise they’ve spent their whole lives shapeshifting to fit in to what’s been expected of them. If we look beyond the physiology to metaphor, weight gain during menopause can be interpreted as a message from our bodies telling us to take up more space after a lifetime of conforming. Now is the time to find your voice, get loud about the things that matter to you, be unashamedly too much, uncover your creative potential and go against the grain! Consider supplements and/or HRT Some supplements may help relieve symptoms of menopause and support metabolic health and weight management. Hormone replacement therapy can relieve many symptoms of menopause, including poor sleep and mood changes, which may indirectly support weight management, but note that HRT is a prescribed medication that should be managed by a prescriber experienced in managing menopause as there are risk factors to consider, as well as many different dosage guidelines and preparations best taken by different people. Neither supplements nor HRT are a replacement for the foundational approaches highlighted above. The bottom line Weight gain during menopause is common, but not inevitable. Some biological changes, like shifts in fat distribution and a tendency toward insulin resistance, are very common. But food, movement, rest and stress management all play important roles in shaping how our bodies adapt. Rather than focusing on restriction, think about nourishment and strength: eating enough protein and fibre, moving in ways that feel good, and caring for your overall wellbeing. Weight is just one measure of health, what matters most is feeling energised, resilient and supported during this transition.
Off to uni? Our Good Food nutritionist selects a range of cheap, quick and easy student recipes for seven days. They'll keep you fuelled for study, too
About the plan We’ve chosen our seven-day student suppers because they’re nutritious, balanced and cater to a range of dietary requirements. They’re budget meals, too, so they don’t require expensive ingredients, lots of equipment or previous cooking experience. This cheap student meal plan also aims to keep the selection of ingredients low so you can buy in bulk to keep costs down. And the best part is, all the suppers involve minimal prep and result in as little washing-up as possible. Recipes that serve four or more can be scaled back to account for smaller servings, or you can freeze extra portions for another time. Alternatively, team up with a couple of housemates and share the cooking and the cost. Check out our easy week-long meal plan of healthy student suppers below, then find more inspiration for student recipes, student meal ideas and healthy student meals. Also, make sure you are kitted out with all the right equipment by reading our review of the best student kitchen essentials. Our new meal plan hub has all our meal plans in one place. 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. Student budget meal plan recipes Monday: Vegan jambalaya Kickstart the week with a delicious plant-based dinner. This vegan rice and bean one-pot is packed with all five of your 5-a-day, as well as iron, vitamin C and fibre to boot. Tuesday: Sardine pasta On Tuesday, turn your hand to this simple and comforting sardine pasta. It's an affordable way to include oily fish in your diet; canned sardines are a great source of omega 3 and add plenty of oomph. Wednesday: Double bean & roasted pepper chilli This warming vegetarian chilli is perfect for packing in the veggies and flavour. A low-fat, healthy option, we like to serve it with soured cream or yoghurt as well as Tabasco sauce for a kick. Thursday: Vegan chickpea curry jacket potato Low in calories but high in protein, this tasty chickpea curry jacket makes the perfect easy midweek meal. Plus, you'll probably have most of the ingredients already to hand. Friday: Tuna & sweetcorn fishcakes Tinned fish and sweetcorn are put to brilliant use in these simple potato patties. Try it for a healthy, budget-friendly supper that's also high in protein. Saturday: Sweet potato & chicken curry Chicken thighs are good value and tasty, just right for this healthy, versatile curry that's ready in 30 minutes. It's bulked out with veggies such as spinach, sweet potato and tomatoes. Sunday: Spiced shepherd's pie This healthy, low-fat shepherd's pie makes the most of storecupboard spices and frozen peas. Any leftovers can be frozen to enjoy another day, making it ideal for batch cooking. Shopping list Shopping list for the healthy student budget meal plan. For more budget recipe inspiration, money-saving tips and useful guides, take a look at our 5-ingredient budget meal plan and other plans available in our budget recipe hub. We'd love to hear how this meal plan goes for you and, if we were to repeat it, what you'd like to see more of, or done differently. Please use the comment box below to let us know, or tag us on social using #gfcooksmart. Survive university with more student recipes Our best student recipes Top 10 basic student recipes 10 easy vegetarian student recipes Top 10 vegan student recipes Essential recipes for university Easy student dinner party recipes Top 10 student baking recipes Student cocktail recipes Best student kitchen essentials
From boomers to Gen Z, which generation is the healthiest?
When it comes to living the healthiest, which generation has cracked the code?
Gen Zers are sober-curious, screen-savvy and doing their breathwork before breakfast, while boomers are striding into their later life on a diet of oily fish and good red wine. And millennials? Well, I’m somewhere between oat milk, burnout and infrared saunas, but we’re trying… When it comes to living the healthiest, which generation has actually cracked the code? With the help of expert insight, data dives and a few sweeping (but loving) generational stereotypes, we’re here to find out who’s really living their best life. Baby boomers (born 1946-1964) How to identify: The original wellness rebels, who once smoked on planes and had a couple of wines at lunch hour, but now walk 10k steps a day and keep a close eye on their cholesterol. Many are retired or close to it, with more time and disposable income to invest in their health. Favourite dishes and food trends: The meat-and-two-veg generation, who are lovers of real butter and custard-laden puddings. They came of age with the rise of convenience food, but many have since returned to scratch cooking. Olive oil is big, and so is a trip to M&S. While they might roll their eyes at avocado toast, they do take their supplements with pride. Healthy habits: Baby boomers have seen public health advice evolve at a rapid rate. They may not be regulars at the local Crossfit gym, but they’re pretty active – walking, gardening, swimming, yoga, golf. However, fewer take part in strength-training or structured fitness; alcohol consumption remains fairly high (they’re known as ‘the booziest generation’) and although many have quit smoking, the habit has left a long tail of chronic illness. What the data says: This generation is living longer than any before them, but are not always healthier. In research from UCL, baby boomers were one and a half times more likely than previous generations to have cancer, lung disease, heart problems and high cholesterol as they entered their 50s and 60s. According to the NHS, 71 per cent of baby boomers are overweight or obese, and this group sees some of the highest rates of cardiovascular disease and type-2 diabetes. While some may say they’re far less likely than younger generations to experience severe anxiety or insomnia, it’s more realistic that they’re actually less likely to seek help for these issues. How we live: Jacqueline Hooton, women’s health coach and author of Strong: The Definitive Guide to Active Ageing, says: “Fitness has been mis-sold to a generation of women who were told exercise is about dropping a dress size. I’ve been trying to dismantle this way of thinking, as I really want more women to benefit from living healthier, longer lives. "In my mid-20s and early 30s, my health focus was about being fit, healthy and well for conception, pregnancy and parenthood. I wish I’d known then what I know now about bone health, but it wasn’t something that was talked about back in the early 90s. "The greatest indicator of our health in older age is our health in midlife. So, if you’re in your 50s and noticing some things are becoming harder, your body is feeling a little restricted or stiff and day-to-day activities can leave you breathless, it’s a sign to act. We see a loss in muscle strength, power and bone density with each decade, which means any issues we experience now will only get worse if we fail to act. Independence, having the freedom to travel, remaining in the family home or owning a dog, are just a few things that women often mention to me. "Aside from the physical benefits of exercise, I hope all women can discover the psychological benefits. I’ve never met a woman who hasn’t commented on how good strength-training makes her feel; there’s a sense of feeling indomitable when a woman discovers her own physical strength. "Most baby boomers like me hate being stereotyped; we are just as diverse as any other age group or generation. Healthy living to me means aiming for balance and enjoying freedom!” Gen X (born 1965-1980) How to identify: Often overlooked, Gen X are the pragmatists: busy juggling work, children and ageing parents, they’re often too time-poor for wellness trends, but health-aware, nonetheless. They were the first to embrace gym memberships and protein bars, and the first to burn CDs for their workout mix. Favourite dishes and food trends: This generation saw the rise of stir-fries, ready meals and the 5:2 diet. Low-fat everything defined their 20s, and many still carry that calorie-counting mentality. Their kitchens are likely stocked with high-fibre cereals, low-calorie snacks and at least one Nutribullet that they forget they own. Air fryers? Yes. Fermented pickles? Less likely. Healthy habits: Gen X were the original cardio warriors. Think: step aerobics, spinning and Davina DVDs. They also embraced the 'everything in moderation' approach early on. Sleep may be elusive thanks to careers, teenagers and hormones, and stress levels are high. But, they’re also fiercely independent and likely to take a proactive approach to midlife health. What the data says: A study of Gen Xers found that around 34 per cent have a long-term physical or mental health condition affecting daily life, while a Gen Xperience report revealed 69 per cent of Gen X people rated their stress over the previous three months as 'moderate to extreme', citing finance, family and job pressures as the main sources. Yet, they’re also the most likely generation to try to change: one study found that those who completed the Couch to 5k programme, then took up their local Parkrun events were in this age group. They’re also more likely to take a holistic view of their health than the generations before them. How we live: Liberty Mills, public health speaker, health coach and author of 360 Fertility, says: “I’m a grandma, mummy, entrepreneur, author. I'm also a partner and safe space for all my clients. It's a lot. So, where do I fit in? In my 20s and 30s, I put everyone else first. I was a model, so health to me was just about being slim or skinny and having good skin. But, it led me to burnout and an autoimmune disease, lupus. But now, at 51, it’s about strength. It’s about investing in myself so that when my youngest daughter, who's six, is the same age as my eldest, who's 28, she won’t have to worry about her mum. I want her to have the healthy freedom of not needing to look after an ageing parent. "In my 50s, I started saying ‘no’ to people, and that’s the biggest freedom of all. I no longer drink alcohol just to make others feel comfortable. I don’t go to dinners I don’t want to attend. I don’t eat cake with gluten in it just because someone forgot I’m allergic, and I feel bad they made it for me – I used to do that and I’d make myself ill. Now, I simply say: 'No, thank you.' "I’m finally putting myself first. What I wish I’d done sooner is work out what actually works for me. It’s not about a fad diet. It’s not about keto, juicing or 'less fat, more fibre.' It’s about what my body needs in that moment. I’m no longer striving for perfection. I’m setting up my days for balance, calm and enjoyment. What I wish I’d known sooner is this: it’s okay not to fit in. In fact, I actually don’t want to.” Millennials (born 1981-1995) How to identify: Introducing the wellness maximalists – they track their sleep, spend far too much on kombucha and swear by their mindfulness apps. But, beneath the chia seed protein smoothie surface lies a generation grappling with burnout, anxiety and the impossible pursuit of 'balance'. Favourite dishes and food trends: Millennials invented brunch culture. From avo toast to grain bowls, they led the plant-based charge with oat milk, courgetti and jackfruit tacos. They’ve flirted with clean eating, paleo, Whole30 and back again. While some moved past diet culture, others are still trying to eat intuitively while tracking macros on MyFitnessPal. Healthy habits: Exercise is often structured – think: Peloton, HIIT and ClassPass. Therapy, wellness retreats, magnesium baths and digital detoxes are mainstream. Yet, poor sleep, too much screen time and stress are constant companions. What the data says: This is the generation that truly coined the term ‘burnout’, and a 2025 employee report by Aflac found that millennials are affected more by this issue than any other age group. On the flip side, another study showed nearly nine out of 10 millennials place importance on work-life balance, which contrasts with baby boomers’s work-centric attitude. They’re also the generation that spends the most on health and fitness. How we live: Michaella Mazzoni, Cambridge-based registered nutritionist, says: “As well as being a nutritionist, I’m a millennial with multiple health conditions: endometriosis, adenomyosis and PCOS. I also have a history of fibromyalgia, which I have since recovered from. What these conditions all have in common is that they take years to get diagnosed. Sadly, this is not a unique experience for millennial women. "I got into nutrition as a last resort. I wanted to learn more about the reference ranges – was my NHS ‘normal’ iron level optimum or just acceptable? Was it really normal to have heavy and debilitating periods? In many cases, my millennial clients come to me in the same way. After years of being dismissed or handed generic advice, they’re now choosing to invest in their health in a different way: functional testing, holistic support and using food and supplements as real tools for change. It’s not about toxic diet culture anymore – that ‘clean eating’ pressure we absorbed in the 90s and 2000s – it’s about root causes, sustainability and feeling better for the long haul. "Something I have also noticed with my generation is a shift in how we think about medicine. The pill, for example, used to be something you were either totally for or totally against. Now, more of us are taking a nuanced view. For many millennials I work with, and myself even, ‘holistic’ health used to mean no medications, just a perfect ‘clean’ diet with strict rules; now, it is a blend of medications, lifestyle, supplements, food and a more relaxed view of eating 80 per cent for the body and 20 per cent for the soul. We don’t have to be perfect, despite what magazines told us growing up!” Gen Z (born 1996-2010) How to identify: Gen Z are the sober-curious, mental health aware, climate-conscious cohort. They don’t know life without the internet, value authenticity and favour plant-focused diets. But, they also juggle anxiety, financial instability and poor sleep in a post-lockdown world. Favourite dishes and food trends: Surely this is the generation driven by TikTok food trends? Butter boards, 'girl dinners', baked feta and cottage cheese everything. They snack more, cook less and shop with a low-waste, low-budget mindset. Oat milk sits alongside whole milk in their fridge, air fryers are gospel and global flavours are a must. Healthy habits: While they do drink, a Mintel report describes Gen Z as the sober-curious generation, seeing alcohol consumption as more of a treat than a regular habit. They’re also the most therapy-friendly generation, prioritising their mental health with meditation apps, journalling and screen detoxes. Alongside millennials, Gen Zers make up the biggest cohort of gym-goers. What the data says: Millions of Gen Zers worry about their body image, according to the Mental Health Foundation. Around 65 per cent of 12- to 26-year-olds report experiencing at least one mental health condition in the past two years, according to research from King’s College London. Despite their reputation for rest and recovery, they report some of the worst sleep quality across all age groups. In the workplace, Gen Zs miss an average of 50+ days a year due to mental health. On the upside, they’re drinking significantly less than their predecessors, with only 62 per cent of under-35s reportedly drinking alcohol, suggesting a meaningful cultural shift in how health is defined and prioritised. How we live: Beth Johnson, Harrogate-based nutrition coach and owner of boutique gym Lift Club, says: "I feel like as a Gen Z, health isn’t just about fitness, it’s everything. My Gen Z clients talk about sleep tracking, gut health, hormone balance, anxiety, screen time, even their relationship with food. They’ve grown up with access to so much information, which can be empowering, but also overwhelming. There’s pressure to be constantly ‘optimising’ what you eat, how you train, your morning routine. I see people who are burnt out trying to live perfectly. Sometimes, it’s actually making them feel worse. "But, there’s also a lot to be proud of. I feel like we're the generation that talks openly about mental health; my friends and I are drinking less and we try to take rest seriously. I think Gen Z are trying to build a version of health that’s more sustainable, but we’re still figuring out what that looks like in real life. What I try to tell my clients is: stop chasing the perfect routine. The healthiest people I know eat proper meals, move regularly, sleep well and aren’t afraid to say no to things that drain them.” So, who’s really living the healthiest? It turns out, there’s no single winner. Each generation brings its own strengths and struggles to the table. Baby boomers are living longer, but navigating the legacy of outdated health messaging. Gen X are quietly doing the work, carving out time for change amidst life’s chaos. Millennials are redefining wellness and taking a more holistic approach, even as they battle burnout. And Gen Z? They’re the most health-aware cohort yet, but also the most anxious, with an avalanche of information to sift through. What becomes clear is that health isn’t a finish line or a generational crown to be won. It’s a lifelong balancing act that's evolving with our bodies, minds and circumstances. The healthiest generation might not be the one with the most gym sessions or green juices, but the one that learns to listen to itself, adapt and keep showing up, one breathwork session, Parkrun or protein snack at a time. Read more: Healthy diet tips for ageing well How diet can lower the risk of dementia What to eat to help beat common health problems Why stress makes you hungry What is burnout? 10 ways to manage your appetite 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.
Dr Frankie Phillips – Registered dietitian and public health nutritionist
The sugar content of baby food has been brought under the spotlight with a report revealing many foods promoted as ‘healthy’ snack choices are anything but...
Is there too much sugar in baby food? With headlines suggesting some UK baby pouch foods contain as much sugar as a fizzy drink, navigating the UK baby food market seems to be as challenging as ever. We asked dietitian and child nutritionist Dr Frankie Phillips to talk us through why some of these options may be dangerous for a baby's health. The formative years The first years of a baby’s life are crucial for establishing healthy eating habits. However, statistics suggest that during these months children are already starting to consume ‘free sugars,’ the type we should all limit in our diets. In fact, some toddlers are eating in excess of the amount advised for children of four years and older. Much of the problem is down to misleading messages that dupe parents into buying products they believe to be ‘healthy’. In fact, many of these products could be argued to carry a health ‘halo’ declaring ‘no added sugar’, ‘organic’ etc. when in fact they contain high levels of naturally occurring ‘free’ sugars from ingredients like concentrated fruit juice or processed fruit purée. A recent study by the University of Leeds found half of the baby foods they assessed contained inappropriate levels of sugar and a quarter were so excessive they would warrant warning labels under the World Health Organisation (WHO) guidelines. The study also found that one in five first weaning foods were too low in energy to support healthy growth and 14 per cent of the vegetable-based meals did not contain adequate protein. Why the baby food sector needs guidance Although some baby food brands are working to reduce the sugars in their products, there are still some with unsuitable sugar levels and misleading labelling. The industry focus has been primarily on commercial baby foods and snacks, leading us to ask whether ready-made jars and pouches, as well as snack foods, have a place in the diet of babies and young children. Some brands actively undermine the UK government’s advice on weaning, suggesting their products are suitable from four months of age. Other labelling tactics include the use of unclear claims such as ‘nutritionist approved’ as a way of creating a healthy image Sugar in the diets of infants Up to the age of six months, public health recommendations advise the best way to feed a baby is exclusive breastfeeding and ideally to continue to the age of two while adding in ‘complementary’ foods. Introducing these complementary foods, or ‘weaning’ as it is commonly called, should start at around six months. You can introduce a wide range of tastes and textures to your child by the age of 12 months, so they can enjoy eating family foods in the second year. If babies are exposed to different tastes from early on, they will be more willing to try new things. Studies suggest that vegetables, including bitter flavours such as cabbage, spinach and broccoli, as well as sweeter vegetables like carrots and parsnips, should be your baby’s first tastes. The guideline maximum amount of ‘free’ sugars (the sugar added during cooking and by manufacturers, as well as those found in honey, syrups, fruit juice and concentrate) for children aged one year is no more than 10g – that’s the equivalent of 2½ sugar cubes. There is no guidance limit for those under one year of age, but sugars should not be added to foods or drinks. A number of the food pouches assessed by the recent study contained higher levels than this, albeit from naturally occurring ‘free’ sugars from concentrated juice or purée. Public health advice suggests that the amount and frequency of eating sugary foods should be minimised and not encouraged between meals. Why the fuss about sugar? It’s clear from national nutrition and diet surveys that the type of foods consumed by young children are not, on average, in line with dietary recommendations, with free sugar intake in excess of that recommended. A poor diet in infancy and childhood, which is a critical time for establishing food preferences and dietary patterns, can have an impact into adult life. With almost one in ten children being classed as obese by the time they start school and a quarter suffering with tooth decay, public health experts are concerned that children are starting off on the wrong path for their future health. Are some sugars good? Sugars are naturally present in a number of different foods, including milk, yogurt, fruit and vegetables. These foods have an important part to play in a healthy diet for all ages. The type of sugar present in unsweetened dairy foods is called lactose and this isn’t thought to have any damaging effects on teeth. Sugars in fruit and vegetables aren’t added sugars and the vitamins, minerals and fibre in these foods, when eaten whole, makes them good choices. However, dried fruits need to be limited to mealtimes, and juices and smoothies should be kept to small amounts (one 150ml glass per day) at mealtimes only. The NHS has a guide to sugar in children's diets. Is homemade baby food a better option? Although there are guidelines on the foods produced for babies and young children, many products continue to be high in sugar, often from fruit juice concentrates or purées, and the sweetness of these foods may lead to a preference for sweet foods as children grow up. The latest reports have criticised commercial baby foods for having too much sugar, even in products that are savoury. The WHO has called for a ban on sugars added to foods aimed at children under three years old, and a limit on fruit juice concentrate and purée, particularly in savoury foods. On top of that, according to one report, misleading labelling and marketing is encouraging the introduction of solid food before official recommendations, which is around six months. Homemade foods for babies do not need any added sugars or salt – making things from scratch gives you control over what goes into them. Comparing homemade with manufactured baby food, a report from the First Steps Nutrition Trust said that manufactured versions tended to lack taste, texture and appearance. So how should you wean your infant? Homemade weaning recipes for babies and young children can be made easily and at low cost, and with no hidden ingredients bumping up the sugar content. Plus, the nutrient density is often higher because it is fresher. The flavours and textures are far more likely to be varied, and toddlers will be able to enjoy a wide variety of meals. Looking for more advice on child nutrition? Try our handy guides… When is my baby ready for weaning? Weaning recipes for the first weeks What is baby-led weaning? How much sugar should children have? Sugar addiction and children This guide was reviewed on 21 May 2025 by Kerry Torrens. Frankie Phillips is a registered dietitian and public health nutritionist with over 20 years' experience. With a PhD in nutrition, Frankie has worked in the NHS as well as in academic research and charity sectors and now works as a freelance consultant. Frankie has a wealth of experience in communicating a sensible fad-free approach to healthy eating for all ages, but specialises in maternal and childhood nutrition with practical hands-on experience based on feeding her own four children. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Why is it children love sugar? We explore the science that explains why our kids seem addicted to all things sweet, and take a look at the way our tastebuds change as we age.
Children seem to have a much higher tolerance for sugary foods, but how do our tastebuds develop as we get older? Registered dietitian Dr Frankie Phillips takes a look at the scientific reasons behind our preferences for sweet flavours. Discover our healthy family recipes, healthy kids' recipes and low-sugar recipes. Plus, read how much sugar should children have. Babies, breast milk and beyond Babies have an innate preference for sweetness, starting with the slightly sweet taste of breast milk. They also have more sensitive tastebuds (and many more of them), so new foods can offer an intense explosion of flavour, which might not always be that welcomed. A baby's mouth has more nerve endings per square millimetre than any other part of their body, which explains why babies explore new objects with their mouths. It’s also worth remembering that what mum eats while pregnant and breastfeeding may also shape her baby’s taste preferences. Recent research suggests that limiting sugar exposure in-utero and during the first two years of your child’s life may help protect against conditions like type-2 diabetes later in life. As your infant develops, you’ll notice they seem to have a natural instinct to search out energy-rich foods. No great surprise then that kids have a genetic disposition for seeking out the sweet stuff! What is a supertaster? Some children find new (especially bitter) tastes more acceptable because their tastebuds are programmed to be less sensitive. Others are ‘supertasters’, meaning they have a heightened sense of taste. It’s partly a survival mechanism, since many poisonous plants also taste bitter or sour, making them less appealing, so we are hardwired to avoid them. These supertasters might find the bitter taste of brassica and cruciferous vegetables such as brussels sprouts, cabbage and cauliflower very challenging. The good news is that we can learn to accept these tastes, which, given the nutritional benefits of these foods, is excellent news. Do tastebuds change as we get older? Just because your child loves sweets now doesn't mean it will always be that way. After all, most of us drop our fixation with penny sweets and fizzy drinks somewhere along the way – in fact, these sweet preferences start to decline to adult levels during mid-to-late adolescence. Also, tastebuds routinely die out and are replaced, so our taste preferences can change all the time. Plus, as we age our bodies stop replacing tastebuds, so we gradually have fewer. The tastebuds we do have also shrink, so by the time you reach a mature older age, your sense of taste may require stronger, more intense flavours to stimulate it. Searching for that sugar hit Research has shown that those with more sensitivity to bitter tastes may also be more sensitive to sweet tastes. It’s also suggested that children vary in their ability to recognise sweetness, showing that some children are 20 times better at detecting sugar than others, and that this may be partly down to our genetic make-up. For these children, reducing the amount of sugar they eat might be more difficult to achieve. However, researchers also found that obese children were less sensitive to sugar, which explains why they may end up eating more of these sugary foods. On the whole, girls are more sensitive to sweet flavours and, as children age, they become more sensitive to both sweet and salty flavours. Beyond biology Food isn’t just about flavour: the smells, visual cues, past experiences and cultural norms can all influence how acceptable a food is. Ultimately, although biology plays a role in the type of foods we eat, parents play a critical part in leading the way to a balanced, healthy diet for their children. Eating together as a family and showing your child that you enjoy a wide variety of tastes is crucial to fostering a well-trained, healthy palate. So, even if your little one is turning his or her nose up at some foods, don’t give up, just put it aside for another day. The message is: don’t stress about food refusal, just keep offering. Discover more guides on family health How much sugar should children have? Is there too much sugar in baby food? Healthy eating: what young children need Healthy eating: what schoolchildren need Behaviour in children: how diet can help What are your thoughts on children and sugar? Share your comments below. This page was reviewed on 21 May 2025 by Kerry Torrens Dr Frankie Phillips is a registered dietitian and public health nutritionist specialising in infant and toddler nutrition with over 20 years' experience. 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.
If you've been hitting the books to revise for an exam (or know someone who has), discover which foods will nourish the body and keep your brain alert and focused.
Having just started studying again in my late twenties, I am reminded of all the desperate ways we try to overload our brains when exams loom. Record cards, corkboards, exercise books, revision plans, mock tests and lots of sticky notes jostle for space, and while everyone's capacity for learning is different, there are practical things you can do to ensure your brain is ready to absorb all that information. How to optimise your exam performance Late nights, stress, missed meals and quick food fixes all play havoc with our ability to concentrate, absorb information and function properly. So, if you're in the midst of a revision frenzy, give yourself the very best chance with our top tips to optimise your performance. In the lead up to the exam and on the day Eat wisely in the lead up to an exam and on the day itself, and you’re more likely to fine-tune your problem-solving capabilities and enhance your overall performance. Foods that supply a steady source of energy (known as low glycaemic foods) are ideal fuel sources for a hard-working brain, as are foods rich in essential micronutrients like zinc, iron and vitamin B12. Don’t neglect your hydration levels either – water is essential for your brain cells to communicate. Even mild dehydration may slow the speed at which your brain processes information. The NHS recommends you drink around 1.2 litres (or six to eight glasses) of hydrating fluid a day, most of which should be water. The night before the exam The final piece to your exam strategy has to be a good night’s sleep – this improves your brain’s ability to adapt to inputs, which helps you learn better, process memories more accurately, and clear out the waste products more efficiently. Lack of sleep will make revising more difficult, and you'll be much more likely to reach for a sugary fix to get you through the learning lulls. Practical strategies include warm milk and herbal teas before bed – these may have a sedative effect, while a carb-rich snack an hour or so before you head upstairs will clear the way for sleep-inducing amino acids to reach the brain. Ditch your phone, tablet or laptop at least 30 minutes before bed. If you must use these devices, ensure they are set to 'night shift mode' and avoid taking your tablet or phone to bed with you. Rather than using your phone as an alarm, try an old-fashioned alarm clock or a body clock that wakes you gently with increasing light – this way, you won't be disturbed by incoming messages or tempted to go online if you wake up in the night. Read our guide to getting a good night’s sleep for more suggestions to help you nod off. Best foods to eat before an exam From wholegrains, nuts and seeds to tomatoes and sage, make sure you're opting for brain-boosting foods. In the build-up to the big day, try out a few different foods so you know which ones make you feel your best. Here are our favourite foods to keep your brain well-oiled and your memory sharp: Dark chocolate – thanks to its ability to improve blood flow to the brain, eating dark chocolate (70% cocoa solids) within 2 hours of your exam may help verbal memory and mood. Eggs – one of the best dietary sources of choline, this little-talked-about nutrient is needed for the formation of cell membranes and for brain function, including all important memory. Avocado – rich in healthy, mono-unsaturated fats, avocado is another useful food for promoting blood flow, this oxygenates the brain helping it work optimally, avocado is also rich in protective plant compounds that may boost brain function. Oats – providing a steady source of energy that helps to power you through those long-cramming sessions and will keep your focus and concentration sharp on the day itself Oily fish – studies suggest oily fish, like salmon, sardines and mackerel, may improve brain function and flexibility and help maintain your attention. Not a fish fan? Try chia seeds or flaxseeds. Best energy-boosting breakfasts for exam day How you fuel your body on exam day is critical to your success so fill up at breakfast on slow-release wholegrains like oats, these provide a steady supply of energy and don’t forget eggs, for that all-important recall. Here are our five favourite pre-exam breakfasts and why they may help fuel you to success: 1. Poached eggs with smashed avocado & tomatoes Designed to keep you full all morning, this breakfast provides a winning combination of carbs, protein and fats. With eggs for memory, avocado to support blood flow and wholemeal bread for a steady supply of fuel. 2. Banana oat pancakes Who doesn’t love pancakes? The combination of oats with their slow-release energy as well as banana for its natural sweetness makes our pancakes perfect for energising you from the start of the morning until lunchtime. 3. Cinnamon porridge with baked bananas Packed with fibre-rich oats and potassium-loaded bananas, this comforting porridge delivers sustained energy to keep your mind sharp and focused. The addition of bio yogurt supports digestion and immune health, while a sprinkle of cinnamon adds a warming touch to this nourishing breakfast. 4. Cottage cheese pancakes These protein-packed cottage cheese pancakes are made with porridge oats to provide slow-release energy, keeping you focused and full. Top with fresh raspberries and blueberries for a natural boost of antioxidants, or a poached egg and roasted tomatoes for a savoury twist that fuels both body and mind. 5. Superfood scrambled eggs Packed with brain-boosting ingredients, including salmon, pumpkin seeds, turmeric and eggs this is a breakfast of winners. Is it good to have caffeine before exams? A low to moderate amount of caffeine might be your secret weapon to exam success because it appears to boost your concentration and mood during sub-optimal times of the day, like early morning. This may be helpful for those stressed out by their exams and especially if the exam is scheduled to take place in the morning. Don’t forget though, caffeine is a stimulant to which we all react differently – this will depend on your genetic make-up and your age, so be sure to understand how you react to caffeine before adding it to your pre-exam routine. Whether you’re drinking coffee, tea, caffeinated soft drinks or even hot chocolate, low doses of caffeine may make you feel more alert and mentally sharp. Don’t be tempted to increase your caffeine intake to higher levels though – caffeine in excess may work against you causing agitation and anxiety as well as dizziness, tremors and an inability to sleep well. This means you should avoid energy drinks because their caffeine levels are typically high (and much greater than the maximum 150mg caffeine per litre permitted for regular fizzy drinks), energy drinks are not suitable for children, young people and certain other groups. Other tips for a strong performance Swerve the sugar Tempted to reach for something sweet to get you through? Sadly, that’s not the answer – the brain needs a steady and consistent source of energy to function optimally. The temporary high you'll get from sugary treats will be quickly followed by a crash in blood sugar levels, this is likely to lead to fatigue and muddled thinking. So, ditch the sugar and prepare some tasty snacks instead – check out our healthy snacks including our lemon & coriander hummus and our healthy cookies, or enjoy blueberries, strawberries and other berries – they're full of vitamin C, which is thought to improve mental agility. Vitamin E and zinc are also believed to have a positive impact on the brain, so have a handful of pumpkin seeds or walnuts the next time hunger strikes. Try these 10 healthy snacks you can make in minutes. Stay calm No matter how close your exam is, keep calm. Stress can have an adverse effect on your appetite and skipping meals or eating the wrong foods won't do your concentration any favours. Discover our top diet and lifestyle tips to help manage your stress levels. Keep active Studies suggest physical activity promotes blood flow to the brain including the parts of the brain that control our thinking and memory. Keeping active also appears to help us be more creative and perform better academically. Even 20 minutes of exercise before you sit down to study may be enough to improve your concentration and help you focus on your learning. Support your immunity If you've been suffering from stress or sleepless nights or had a poor diet during revision, your immune system will likely need a helping hand. Avoid having your hard work scuppered by a cold or worse, instead be sure to fill your plate with the foods you need to stay well including fruit, vegetables and wholegrains. Check out these immune-friendly recipes. Enjoyed this? Now read… How much sugar should children have? Healthy eating: What teenagers need Top 5 foods to boost your child's brainpower 10 foods to boost your brainpower Foods that improve memory What are your top foodie tips for exam success? Leave a comment below... This article was last reviewed on 26 April 2024 by Kerry Torrens. 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.
Discover healthy meals for kids with dietitian Tai Ibitoye’s top picks. She shares why these nourishing, kid-friendly dishes support growing bodies.
From the age of five, children's diets should contain foods from a variety of food groups so they receive a range of nutrients required for growth, development and general health. Their diet should include plenty of starchy carbohydrates, fruit and vegetables, plus some protein and dairy or dairy alternative foods. Get your kids eating healthy dinners with our nutritious and flavoursome recipes for every night of the week. Discover even more great content in our family and kids hub. You'll find our top lunchbox recipes, tasty after-school snacks and easy recipes kids can make themselves. 1. Pitta pocket Our quick and easy pitta pockets made with chicken, tomatoes and cucumbers. Chicken is a good source of protein, which is essential for growth, maintenance and repair of the body, while the cucumber and tomatoes counts towards your child’s five-a-day intake. Wholemeal pitta also provides a source of energy for your growing child, and fibre, which is filling and important for maintaining a healthy gut. 2. Hidden veg ragu If you struggle to get your kids eating their vegetables, try our hidden veg ragu. Packed with celery, carrots and tomatoes with pork and beef mince, this makes for a flavour-packed family meal and the kids never need to know about the veg. We've also got more hidden veg recipes you can try. 3. Budget porridge Breakfast is an important meal for children as it supports their energy stores for morning activities. In fact, research suggests that children who eat breakfast have been shown to concentrate better throughout the morning. This budget porridge is loaded with fibre-rich oats and topped with grated apple, raisins, walnuts and cinnamon. As the name suggests, it's also great for those on a budget. Check out our favourite storecupboard recipes for more money-savvy meal ideas. 4. Macaroni cheese with veg The whole family will love this mac & cheese with veg, like spinach and cherry tomatoes. Cheese can form part of a healthy, balanced diet for young children, and offers calcium, protein and vitamin A. You can also consider using dairy-free alternatives to cheese, if necessary. 5. Salmon egg-fried rice This family-friendly supper of salmon egg-fried rice is one that your children will love. Salmon is a source of vitamin D and omega-3 fatty acids. Vitamin D is needed for growth and development, and can help keep your child’s bones and teeth healthy. It also supports muscle function and a healthy immune system, while omega-3 fatty acids are important for heart health. 6. Fish fingers & mushy peas This quick, classic fish fingers & mushy peas meal is a great way to add fish into your child's diet. Children should be eating at least two portions (around 140g) of fish per week, one of which should be an oily fish like salmon or mackerel. Fish provides protein as well as several vitamins and minerals. There is a maximum intake suggestion for oily fish: boys should consume no more than four portions a week, and girls no more than two. You can also serve this meal with homemade potato wedges or potatoes with the skin on to boost their fibre intake. 7. Tofu scramble This tofu scramble is a great breakfast idea for your child, especially if they're not a fan of eggs. Tofu is low in saturated fat and a good source of essential fatty acids, protein and calcium. This can be scrambled and served on any bread of your child’s choice. Have a look at our complete list of breakfast ideas for kids so you can help keep their mornings fun and nutritious. 8. Chicken skewers with broad bean hummus Our chicken skewers with broad bean hummus are a great way to help your kids enjoy a variety of different foods, nutrients and flavours. If the sun is shining, you could always cook these on the barbecue and eat in the garden for an alfresco lunch or dinner. 9. Curried satay noodles Whip up these quick and easy curried noodles for a balanced midweek meal. Made with wholewheat noodles, fibre-rich pulses, colourful vegetables and gentle spices, they’re a great way to boost your child’s intake of plant-based goodness, supporting energy, digestion and overall health. 10. Spinach, sweet potato & lentil dhal If turkey burgers don’t tickle your child’s fancy, try this delicious one-pot spinach, sweet potato & lentil dhal recipe. It contains lentils and spinach, which are great sources of iron. As your child gets older, their iron requirements will increase, and it's important that they're consuming iron-rich foods. Other sources of iron include fortified breakfast cereals, kidney beans, baked beans, tuna, eggs, minced beef and nuts. It's important to explore different types of foods that your child will find enjoyable, nourishing and satisfying. Children also love to get involved, so consider taking them to the shops to select different types of food and have them join in on the cooking, too. If your child has specific dietary requirements, perhaps due to allergies or intolerances, speak to your GP or nutrition professional for tailored dietary advice. You can also explore our free-from recipes, including plenty of gluten-free, dairy-free and egg-free ideas. Liked this? Now read... Healthy lunchbox ideas School packed lunch ideas Top 10 quick and easy snacks for kids Healthy kids' snacks Healthy dinner recipes for kids Fun kids' yoga 10 mindfulness exercises for kids This article was updated on 22nd August 2023. Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. 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.
Seven gadgets that can help you to reduce food waste
Over half of food waste in the UK comes from our homes, so we're spotlighting the best gadgets and tools that could help you reduce how much you throw away
As food lovers, we struggle to see ingredients and leftovers going to waste, so we're always looking for easy solutions that help us cut back on how much we throw away. According to climate action charity WRAP, which is behind Food Waste Action Week, a staggering 10.7 million tonnes of food waste is generated in the UK every year, and while a chunk of that is produced by farms, manufacturers, restaurants and supermarkets, around 60 per cent of food waste comes from our own homes. But as we hard as we try to keep track of use-by dates, repurpose leftovers and remember those items hidden at the back of the fridge, we could all do with a helping hand – and that's where the products listed below come in. These tools have been designed with reducing food waste in mind, to help you throw away less, save money on your grocery bills, and lower your carbon footprint in the process. We've included some items that you'll be familiar with but perhaps haven't considered buying before, plus other unique gadgets that make it easier to store and repurpose your food more efficiently. For further tips and to find out how the Good Food team uses up leftovers and spare ingredients from the Test Kitchen, read our guide on how to reduce food waste. 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. Seven gadgets that can help you to reduce food waste Joseph Joseph FridgeStore™ clear rotating organiser Available from Joseph Joseph (£20), Fenwick (£20) If your fridge-freezer and cupboards are packed to the rafters with jars and bottles you don't use regularly, this clever multi-tiered turntable from Joseph Joseph will help you keep track what you have in stock. We've all made the mistake of buying a surplus of ingredients we didn't know we already had, but with this organiser, you'll have a better visibility of smaller items that are at risk of getting lost, like spices, pastes and condiments. Available from: Joseph Joseph (£20) Fenwick (£20) Lakeland Fresh Stretch silicone onion pod Available from Lakeland (£3.99) For those dishes that require just half an onion, this pod from Lakeland will stop you reaching for the cling film and keep the other half fresh for your next recipe. The stretchy silicone top hugs around the onion half easily and releases when you twist the two parts of the pod in opposite directions. The pod is also freezer-safe, and once you've emptied it, you can pop it in the dishwasher. For other produce, Lakeland also sells a lemon pod, avocado pod and cheese pod. Available from: Lakeland (£3.99) Zwilling Fresh and Save vacuum food storage Available from Zwilling (£89.95) Regular storage containers do a pretty good job of preserving food, but this clever vacuum-sealing set from German cookware Zwilling goes the extra mile. Using an automatic vacuum pump and specially designed containers, it's able to extract the air from each box and bag in seconds, so the contents stay fresher for even longer. Available in small and medium sizes, the seven-piece set includes the vacuum pump, plus two borosilicate glass containers and two reusable BPA-free bags that are microwave and freezer-safe. If you pair it with the Zwilling Culinary World app (via the QR code on the lids), you can also track how long your food has been stored for, receive reminders and discover new recipes. Available from: Zwilling (£89.95) Judge spaghetti measure Available from Harts of Stur (£1.96), Judge (£4), Amazon (£4.99) Pre-portioning your ingredients with a set of kitchen scales is perhaps one of the most obvious tips for reducing food waste, but for an even speedier hack when cooking spaghetti, there's this budget handheld tool from Judge, which allows you to measure out one to four portions so you serve consistent amounts every time. It's dishwasher-safe and easy to store too. Available from: Harts of Stur (£1.96) Judge (£4) Amazon (£4.99) OXO Good Grips herb keeper Available from Amazon (£38.30) Not all of us have the space to grow our own fresh herbs, so if you rely on packets or small pots from the supermarket, you'll know the struggle of scrambling to use them up before they start to wilt. This nifty storage container, which is part of the OXO Good Grips range, is ideal for keeping herbs like coriander, dill, chives, thyme and rosemary ultra-fresh, as well as tall vegetables like celery sticks, spring onions and asparagus. On the front of the container, there's a fill line to indicate how much water you need and a ventilated basket that allows air to circulate, plus a hinged lid so you can access the contents easily. The dishwasher-safe basket also has a hook on the back, so you can hang it on the inside of your fridge door. Available from: Amazon (£38.30) Ninja Blast portable blender Available from Very (£39), Amazon (£39), Ninja (£39.99), Currys (£39.99) A blender is a great way to use up fruit and veg that's a little past its best, as you can blitz ingredients into smoothies, sauces and pesto. This portable model from Ninja is ideal for small kitchens without much storage space, and in test produced smooth, consistent results in just 30 seconds. It comes with a 530ml blending cup, a sip lid with a handle, cup cover, blade cover, and USB-C rechargeable motor base and charging cord. The lid is designed to be leak-proof, too, so you can pop it in your bag and take it on the go. Available from: Very (£39) Amazon (£39) Ninja (£39.99) Currys (£39.99) Lomi kitchen composter Available from Lakeland (£399.99) Making compost from food waste that would have otherwise gone to landfill is relatively straightforward, but often takes time and can get a bit smelly. This gadget, which is good-looking enough to sit on the countertop, speeds up the process significantly without using up lots of energy, while reducing nasty food odours in the process. In our experience it has some trouble breaking down seeds, but otherwise does solid job handling most types of household food waste (leftovers, fruit skins and so on), garden waste, scraps of paper and more – producing what it calls 'Lomi Earth', which is a bit like fertiliser, in as little as four hours. Available from: Lakeland (£399.99) Related reviews Best food storage containers Best blender Best juicers Best spiralizers Best fridge-freezer Best soup makers Best hand blenders Best kitchen scales Best slow cookers Best smoothie makers Best food processors More on reducing food waste Good Food podcast: Max La Manna on tackling food waste How to reduce food waste How to reduce food packaging waste Zero-waste recipes for every day The Good Food sustainability glossary How to waste fewer potatoes How to waste fewer bananas How to waste less bread How to waste less asparagus How to use up leftovers
Our nutritionist created a week of healthy family meals on a budget, with child-friendly recipes that make the most of lower-cost ingredients in a balanced budget meal plan
The recipes in our seven-day meal plan have been picked to provide healthy, flavour-packed suppers for four people across a working week, making the most of affordable ingredients, and it includes ideas for using up leftovers. We’ve included a balance of lean protein from meat, fish, dairy and plant foods, as well as energising carbohydrates and healthy fats, including the all-important omega-3 variety. The ingredients in our recipes are rich in important minerals for growth and development, including iron, zinc and calcium, as well as nutrients that can often be lacking in our modern-day diets, such as vitamin D and selenium. It’s often difficult to get kids to eat certain foods such as veg and fibre-rich grains, so these recipes incorporate them in sauces and stir-fries. Want even more inspiration for budget-friendly family meals? Check out our collection of budget healthy recipes and follow our new budget family meal plan. For more filling family suppers that’ll do you good, take a look at our healthy family recipes, cheap & healthy family meals and see our top 10 healthy budget recipes. You can also find plenty more pocket-friendly recipes and cookery advice on our main budget section. Are you worried about the cost of living? The Which? Money Health Check Tool is free and for anyone looking for ways to help them save money. 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. A week of healthy, budget-friendly suppers Sunday Chicken & new potato traybake Our chicken and new potato traybake is a fuss-free, easy way to enjoy your Sunday roast and saves on washing- up – simply cook chicken thighs and Jersey royals in one pot with olives, lemon, garlic and bay leaves. Cooking chicken thighs also uses up less time in the oven compared to a full roast bird, thereby saving on fuel. Chicken is a great nutritional option, because white meat is generally lower in fat than red meats such as beef or lamb. It also provides a source of quality protein, which is needed for growth and development, and is especially important for children and teenagers. Potatoes (especially new potatoes) are a great budget option and provide a source of vitamin C. It can often be a challenge to encourage younger members of the family to eat their veggies, and although potatoes are a starchy food, which means they don’t count as a portion of fruit and veg, their contribution to our vitamin C intake makes them plate worthy. Read more about the health benefits of potatoes. Budget tip: Double the quantity of chicken thighs so you have some leftovers to use for tomorrow’s meal. We also recommend making the most of the oven by cooking a large tray of roast cauliflower and squash which you can serve as a side and use the leftovers for lunches in the week. Monday Chicken, leek & brown rice stir-fry Use up yesterday’s roast chicken with our speedy chicken, leek and brown rice stir-fry with smoky chorizo and soy sauce. Ready in just 20 minutes, it’s perfect for busy weeknights and is easily adaptable with any spare veg you have left in the fridge. Chicken is a good source of the amino acid, tryptophan, so opting for chicken in the evening will help raise serotonin levels and promote a good night’s sleep – especially important when it’s school the next day. Kale is a great source of vitamins C and E, and may help to support bone health as well as protecting against heart disease. Discover more about the health benefits of kale. Using ready-made pouches of wholegrain rice cuts down on cooking time and boosts your fibre intake. Budget tip: This recipe is perfect for raiding the fridge, so grab the opportunity to use up any leftover veggies. We’ve also used reduced-salt soy sauce in order to lower the sodium content. Tuesday One-pan spaghetti This quick and easy one-pan pasta with meatballs saves on washing-up and makes the most of storecupboard ingredients such as chopped tomatoes and dried pasta. As well as being low in calories, it’s a source of vitamin C and counts towards two of your 5-a-day. Opt for lean beef or turkey meatballs, if possible, to cut down on fat. Beef is rich in the minerals iron and zinc – both are needed for growth and repair, and are especially important in childhood. Zinc helps us to stay healthy by keeping our immune system functioning well and promotes the healing of cuts and bruises. Getting adequate amounts of iron from your diet is especially important for teenage girls because they’re often low in this important mineral and as a result, feel tired and lacking in energy. Budget tip: Swap spaghetti for pasta shapes. They’re easier for little ones to manage, which cuts down on wastage. Wednesday Chole with cumin rice & raita Make this flavour-packed chickpea curry for a satisfying veggie supper that also scores two of your 5-a-day. It’s a great fallback if you haven't got time to go shopping because it uses up storecupboard basics such as canned chickpeas, dried rice and spices. Served with cumin-spiced rice and a cooling cucumber raita, it’s full of exciting flavours and textures, and you can easily dial down the spice levels for youngsters. Beans and pulses, like chickpeas, are rich in protein, resistant starch and soluble fibre, all of which slow the speed at which we digest them and help to lower blood sugar levels. This means they have a low glycaemic index (GI) and release their energy more steadily, which is great if you have an energetic family. Find more healthy chickpea recipes. Budget tip: If you don’t have time to make raita, a dollop of Greek or natural yogurt will provide a cooling accompaniment to balance the curry powder. Scattering with pomegranates is optional, but it’s delicious on its own if you want to keep costs down. Thursday Sesame & spring onion stir-fried udon with crispy tofu Rustle up a simple yet satisfying vegan stir-fry in just 20 minutes. This low-calorie dinner combines thick udon noodles with crispy tofu, fresh spring onions, green beans and crunchy sesame seeds, so there are plenty of exciting textures. We’ve also used low-salt soy sauce to provide a hit of umami flavour without raising sodium levels too high. Tofu is a popular plant-based meat and dairy alternative derived from soya, which provides a rich source of 'complete' plant protein. It also contains natural compounds called isoflavones which are powerful antioxidants, support heart health by lowering cholesterol and may help to alleviate menopausal symptoms in women. Read more about the health benefits of tofu. Budget tip: Shopping for a balanced plant-based diet shouldn’t be more expensive than for a non-vegan diet. Supermarkets often have their own-branded versions of meat and dairy alternatives. Friday One-pot coconut fish curry NHS guidelines recommend we should eat at least 2 portions of fish a week, at least one of which should be an oily variety such as salmon. Fresh fish can be pricey, so we’ve kept costs down in this easy one-pot coconut fish curry by using a frozen fish pie mix instead. Ready in just 30 minutes, this one-pan wonder is ideal for feeding the family quickly on a budget. Serve with rice and yogurt, or opt for cauliflower rice if you want to keep it low-carb. Frozen fish pie mixes typically include a combination of cod, salmon and smoked haddock. Salmon is a great source of omega-3 fatty acids which are thought to contribute to a healthy heart and help maintain skin, joints and hormonal balance. Cod and haddock are high in protein, low in fat and a good source of vitamin B12, which is needed for energy and nervous system support and may be important in helping prevent depression. Budget tip: As well as using frozen fish, we’ve made the most of frozen peas, which often have a higher nutritional value than their fresh counterparts, as well as being good value. Canned coconut milk is another low-cost ingredient which provides richness in this recipe without significantly increasing the fat content. Discover more frozen fish recipes. Saturday Easy venison stew For a hearty and satisfying weekend meal, try our venison stew. This rich and flavourful dish serves up to six people, making it ideal for sharing with friends. Venison is an exceptionally lean meat, low in fat and calories, yet high in protein and packed with essential nutrients such as iron, zinc, and B vitamins. Budget tip: As one of the healthiest red meats available, venison is a nutritious alternative to farmed meats like beef. Venison is less in demand, so it's often more affordable, making it a budget-friendly choice without compromising on quality or flavour. Enjoyed these recipes? Try our other budget family meals... Budget Family Meal Plan Top 10 healthy family meals Healthy slow cooker meals Healthy family freezable meals Top 10 budget family meals 5 nights of budget family suppers 5 nights of waste-free family meals Budget family chicken recipes One week of budget-friendly family dinners 10 easy budget family meals Have you got any other tips for how to eat healthily on a budget? Leave a comment below...