Edinburgh College’s Waterfront Nursery has become the first non-local authority early years setting in Scotland to secure a national certification for serving fresh, local and sustainable food.
The nursery, which is operated by the College, gained the Food for Life Served Here (FFLSH) Bronze certification, for serving food that’s good for health, the environment and the local economy. The nursery serves 34,000 meals each year.
Nursery Manager Catherine Buchanan and Chef Lukasz Szyszka received the FFLSH Bronze certificate from Food for Life Scotland’s Business Development Manager – Scotland Sue McVey during a celebration event at the nursery.
The Food for Life Scotland (FFLS) programme, led by Soil Association Scotland and funded by Scottish Government since 2009, provides a framework through which local authorities and public sector sites can ensure they are serving good food.
This is done by meeting a set of standards to achieve the FFLSH certification at Bronze, Silver or Gold level.
Since 2024, Food for Life Scotland’s remit has expanded to support caterers to achieve the certification in the wider public sector. Waterfront Nursery has become the 26th Scottish public sector site to do so. Through the process of gaining the certification, Waterfront Nursery has increased the amount of scratch cooked food on the menu.
As part of the Food for Life Served Here Bronze certification, Waterfront Nursery also ensures that a minimum of 75 percent of dishes are cooked from scratch using unprocessed ingredients. Meals are also free from undesirable trans fats, sweeteners and additives, and use free range eggs, higher welfare meat and ingredients from sustainable and ethical sources.
Waterfront uses produce from a wide range of sustainable providers, including the likes of Bonaly Farms for milk, Blacketyside Fruits for strawberries, and East Lothian Produce for cabbage, potatoes and parsnips.
Catherine Buchanan, the Manager of Waterfront Nursery, said: “We are absolutely thrilled to have received this recognition from Food for Life Scotland, which highlights our dedication to providing our early learners with the absolute best quality of food possible.
“Ensuring our children are well-fed with fresh, local and sustainable food is just part of our approach, which always has our learners at its very heart. This award is the culmination of months of hard work from so many people at Waterfront, and we’d like to thank every single person involved in getting us to this stage.”
Sarah Gowanlock, Programme Manager, Food for Life Scotland, said: “We’re thrilled to welcome Waterfront Nursery to the Food for Life Scotland programme and congratulate them on being the first non-local authority early years setting to achieve the Food for Life Served Here Bronze certification for their meals service.
“The early years are a crucial period for developing healthy diets. We’re delighted that children at the nursery will be eating more scratch cooked and sustainable food every day.
“The Food for Life Scotland team can offer support to public sector caterers across Scotland, to follow in the footsteps of Waterfront Nursery and our other public sector certification holders in Scotland.”
New changes introduced to the sale and placement of foods high in fat, sugar and salt in shops come into effect
Following the passing of regulations by Parliament last year, new restrictions will be introduced from 1 October 2026 in Scotland to support people to make healthier food choices.
Businesses with more than 50 employees will no longer be allowed to display prepackaged junk food such as sugary soft drinks, confectionary, biscuits and breakfast cereals in prominent locations, such as entrances, checkouts and at aisle ends.
Certain price promotions including free refills of sugary soft drinks will also be restricted.
The regulations, which will apply both in-store and online, are intended to create a healthier balance of products on offer, support healthier eating habits and help lower levels of obesity.
Similar restrictions are already in place across England and Wales.
Public Health Minister Maree Todd said: “We want to make it easier for people to live healthier lives. “In Scotland, two out of three adults are overweight or obese, with those living in our poorest areas more likely to be overweight and experience the most harm as a result.
“We know that promotions and the prominent product placement can encourage over-consumption and impulse buying of foods with high levels of calories, fat, sugar and salt.
“By restricting the promotion of less healthy food and drink we can make it easier for people to make healthier choices, improving health and wellbeing and create a Scotland where everyone eats well and has a healthy weight.
”We have engaged extensively with business and industry extensively in developing this approach.
“These restrictions strike a balance between improving the health of people in Scotland whilst reducing any potential effects on smaller businesses and shops.”
Ewan MacDonald-Russell, Deputy Head of the Scottish Retail Consortium, said: “Scotland’s retailers are committed to helping consumers make healthier choices. For example, fresh fruit and veg are heavily price promoted and grocers have led the way on reformulating products to reduce salt, sugar, and fat. We’ve pioneered traffic light labelling and signage to help consumers make informed choices.
“We believe these new regulations are proportionate and will enhance the positive work being done by retailers in supporting consumers to make healthier food and drink choices. The choice to implement a consistent model with other UK nations should simplify and reduce the cost of implementation: albeit retailers will still invest around £20 million to deliver the policy.
“We hope this approach, where industry is meaningfully consulted and government acts in a constructive manner, can serve as a model going forward as we work in partnership to make Scotland a healthier and wealthier nation.”
Paul Linnet, co-creator of the popular Supertato series of children’s books, visited pupils at Stenhouse Primary School to read to pupils.
Each child received a signed book to take home, while the school’s library received 96 books donated by Paul and his publisher, Simon & Schuster Children’s Books.
The visit was arranged by Tesco as part of its National Year of Reading and Fruit & Veg campaigns.
Paul Linnet, the co-creator of the popular children’s book series Supertato, delighted pupils at Stenhouse Primary School in Edinburgh with a special storytelling session, encouraging their love of stories and reading.
The author recently visited P1 and P2 pupils at the school to read his latest book, Supertato: Despicable Bean, and share his love of stories with the young audience.
Thanks to Paul and his publisher, Simon & Schuster Children’s Books, each child also received a signed copy of the book to take home, with an additional 96 assorted Supertato books donated to the school’s library.
The visit was arranged by Tesco as part of its National Year of Reading campaign, which aims to encourage children to discover a love of reading.
The Supertato series follows the adventures of a superhero potato who uses his ‘potato powers’ to save his fellow vegetables. The series has sold over 1.8 million copies in the UK and is now a CBBC series.
Emily Sinclair, Headteacher at Stenhouse Primary School said:“As a school we were delighted to be selected, through Tesco’s Fruit for Schools initiative, to welcome Paul Linnet in to share his love of stories and vegetables with our children.
“This has been a wonderful experience for our children which has created a real enthusiasm for reading in the classroom. The children have loved reading and learning through Paul’s stories and engaging characters and they have been inspired to write their own stories based on Supertato.
“They have also become very enthusiastic about vegetables and the fun that can be had turning them into various characters.”
Timothy Hammertson, Lead Buying Manager on Books at Tesco said:“We’re delighted to have helped bring Paul Linnet and his Supertato stories to Stenhouse Primary School to inspire children to discover the joys of books, stories and reading.
“It was fantastic to hear that pupils loved the visit and were hugely excited to receive their very own signed copy to keep
“Reading is a brilliant way to spark children’s imaginations, and initiatives like this help bring books to life while encouraging a love of reading from an early age.”
Stenhouse Primary School is also actively involved in Tesco’s Fruit & Veg for Schools campaign, which provides fruit and vegetables to pupils to help them discover healthy eating habits.
The latest book, Supertato: Despicable Bean, is currently featured in Tesco’s Kids Summer Reading Stack, which is available in 400 stores across the UK until 16 September. This initiative is part of the chain’s Go All In campaign, which aims to help get younger children into reading as part of the National Year of Reading.
We are delighted to announce that Nadia, a qualified nutrionalist, will be here on Friday 11th September running an efficient, Healthy and Sustainable Cooking Class.
Aldi Scotland is claiming that a simple supermarket staple could help fuel runners through one of the country’s toughest endurance challenges, as excitement builds for the return of the Edinburgh Marathon Festival.
With just over a week to go until Scotland’s largest marathon event, the retailer has teamed up with Edinburgh Running Network to inspire runners in a very unusual way, turning the streets of the capital into a giant carrot-shaped running route using Strava. The playful campaign is designed to spotlight the benefits of the humble vegetable as a natural training fuel.
Fronted by its iconic mascot, Kevin the Carrot, Aldi is promoting the unexpected benefits of carrots for runners preparing to go the distance.
While high-performance gels and protein bars often dominate marathon training plans, Aldi Scotland is championing a more natural option, highlighting its Scottish-grown supply chain and the farmers behind it.
The retailer sources its carrots from Benzies, a fourth-generation family-run farm in Aberdeenshire operated by Philip Benzie alongside his wife Hazel and stepson Charles.
Philip Benzie, owner, Benzies, said:“Carrots might not be the first things runners reach for, but they offer a surprising mix of benefits.
“They provide a gentle, steady source of energy thanks to natural sugars, while their high water content helps support hydration. They also contain potassium for muscle function and beta-carotene, which supports recovery and immune health, which are all important for anyone training consistently.”
Producing between 20,000 and 30,000 tonnes of Scottish carrots every year, Benzies also noted that carrots are easy to digest, particularly when cooked, making them a practical option for pre and post run meals, or as a light snack during busy training days.
Lynne Cowden, coach co-ordinator and run leader, Edinburgh Running Network, said:“We loved the idea of turning Edinburgh’s streets into something a bit more playful in the run-up to the marathon.
“The carrot Strava art was a fun challenge for our community and a great way to keep motivation high as race day approaches.”
Benzies’ range of carrots is available across Aldi’s 113 Scottish stores.
Aldi supplier reveals cabbage demand soars as 2026 declared ‘Year of the Cabbage’
East Lothian producer, and long-term Aldi supplier, says Scotland’s mild summers make it the greatest place in the UK for growing brassica
With 2026 being named as “The Year of the Cabbage”, what might once have sounded tongue-n-cheek is now a reflection of reality in Scottish fields and supermarkets.
While the declaration may have brought a smile, Scotland’s longest cabbage season is no fashion statement. In East Lothian’s fertile soils, it is the result of climate, careful selection and long-term investment. If 2026 is indeed the Year of the Cabbage, Scotland is already well ahead of the trend.
Scottish cabbage producer, East Lothian Produce – a third generation farm run by the Logan family – have their sights set on harvesting Savoy cabbage from June right through to the end of April to meet demand. Thanks to the region’s relatively frost-free climate, it gives Scotland the longest Savoy season anywhere in the UK.
“Our location is one of our biggest strengths,”says Chris Logan at East Lothian Produce.“East Lothian has a kind climate and is one of the most frost free areas in Scotland, which is ideal for winter brassicas.
“We are able to harvest Savoy fresh from the field every day through the winter months, which is quite unique.”
The cooler Scottish summer also plays a defining role in quality. “Our cabbages grow more slowly and steadily compared to warmer parts of the UK”, Chris explains. “That slower growth means less stress on the plant and produces a strong, resilient cabbage with excellent texture and shelf life.”
East Lothian Produce and its partnership with Kettle Produce Ltd supplies Aldi Scotland with locally-grown cabbages and grows an extensive range of varieties to meet demand across the seasons. Across the Savoy crop alone, 18 varieties are selected for qualities such as early maturity, frost tolerance, flavour and visual appeal.
Red cabbage has become a particular growth area. Early varieties such as Alfaro and Redma are followed by Kilmaro and Redema for long-term storage, with new varieties currently under trial to enhance storage ability and reduce waste.
White cabbage varieties range from early cropping types suited to rig packing to later, more compact heads bred for strong keeping quality.
“We are constantly trialing new varieties,” says Chris. “Red cabbage especially is seeing genuine growth. A lot of that is driven by interest in raw recipes, fermentation and pickling, which taps into the wider focus on gut health and fibre.”
Cabbage’s resurgence aligns with broader consumer trends. It is low in calories, high in fibre and rich in vitamins C and K, while red cabbage contains anthocyanins linked to heart health. As shoppers look for whole, minimally processed foods that offer value and versatility, the brassica is being reappraised.
“It used to be seen as quite old fashioned,” Chris says. “But when you roast it, char it or ferment it, it becomes something completely different. We are seeing it move from being a side dish to being the centre of the plate.”
For Aldi Scotland, the story is also about backing local producers. New research from Scotland Food & Drink has found a growing appetite for Scottish produce, both at home and across the UK.*
Alan Leslie, Buying Director at Aldi Scotland, says supporting Scottish growers remains central to the retailer’s approach. “We are incredibly proud to work with over 90 dedicated Scottish suppliers who collectively stack our shelves with more than 450 Scottish products.
“Our commitment to sourcing locally grown food means our customers can enjoy fresh, high-quality produce while supporting Scottish agriculture.
“As interest in fibre rich foods continues to grow and cabbage enjoys its moment in the spotlight, it is fantastic to see products grown right here in Scotland being appreciated and given their hero-moment on shelves.”
A head of Scottish cabbage can be picked up at Aldi for £0.75 for savoy and sweetheart, and £0.89 for red and white cabbage
Aldi was recently named Which?’s Cheapest Supermarket of 2025.
New research finds most children fall short of their five-a-day
The Tesco Free Fruit & Veg for Schools programme hits more Edinburgh schools, as new research finds most children fall short of their five-a-day
Less than 1 in 10 Edinburgh children currently eat their recommended five-a-day, according to new research
Ambition to help one million school children across the UK access free fruit and vegetables through Tesco school and community programmes by July 2029
Tesco invites children to create fun fruit & veg-packed recipes, with winning dish served in over 1,500 schools to mark expansion of its Free Fruit & Veg for Schools programme
To encourage children to be more adventurous with fruit & veg, Tesco is launching the Giant Fruit & Veg Challenge. To find out more and how to enter, visit www.tescoplc.com/fruitandvegchallenge
Less than 1 in 10 Edinburgh children eat their recommended five portions of fruit and vegetables on a typical school day, with 8.70% of parents saying their child only eats one piece of fruit and veg per day, according to new research from Tesco.
But the findings also show what does work when it comes to getting five a day into kids with more than half (73.91%) of Edinburgh parents and carers say their child is more likely to eat fruit and veg when they can choose it themselves, and making food fun or visually creative encourages their children to try more.
So, to help more children get more of their five-a-day and the nutritious food they need to learn, Tesco is doubling its Free Fruit & Veg for Schools programme from September, with the aim of doubling the programme again the following year. And the results to date speak for themselves, with 94% of teachers nationwide reporting improved behaviour among pupils taking part.
The new research further highlights why schemes like Free Fruit & Veg for Schools matter. Children tend to stick to familiar favourites, with fruit far more common than vegetables in their diets, and many parents say repeated refusal shapes what they buy at home. Just over half of Edinburgh parents (56.52%) say they have stopped buying or serving certain fruit or vegetables after their child repeatedly refused them. By contrast, pupils taking part in Free Fruit & Veg for Schools have collectively sampled more than 100 different varieties of fruit and vegetables, helping to broaden tastes and encourage healthier choices.
To encourage and inspire children to be more adventurous with fruit and veg and to celebrate the expansion of its Free Fruit & Veg for Schools programme, Tesco is launching the Giant Fruit & Veg Challenge**.
The competition invites children to dream up their own fruit and veg-packed dish, with the winning recipe shared on menus across the UK and in Tesco’s programme. The challenge is supported and judged by JLS star turned farmer JB Gill, and his son Ace, alongside a panel of experts and nutritionists.
Along with its Fruit & Veg Grants and Free Fruit for Kids in its stores, Tesco aims to support thousands more local children in getting more of the good stuff. Customers will be able to help grow the programme with Tesco donating every time customers buy fruit and veg at Tesco up until 24 May.
LONDON, ENGLAND – APRIL 21: <> during the Tesco Giant Fruit And Veg Challenge on April 21, 2026 in London, England. (Photo by Jeff Spicer/Getty Images for Tesco)
Ken Murphy, Tesco Group CEO, said: “We’ve set out an ambition to help one million children get free fruit and veg through our school and community programmes, supporting the development of healthy habits.
“Schools have told us what a positive impact the Tesco Free Fruit & Veg for Schools programme has already made, so we’re delighted to be able to double the number of schools receiving support from September.”
Elaine Hindal, Chief Executive of the British Nutrition Foundation, said: “A significant number of children in the UK are growing up with diets that don’t support their health.
“Early food experiences matter, as they can help to shape children’s confidence, habits and long‑term health outcomes.
“By helping children enjoy and regularly eat fruit and vegetables from a young age, programmes like Tesco Free Fruit & Veg for Schools can help to make a lasting difference to diet and health now and in the future.”
For more information and to enter the Giant Fruit and Veg Challenge, visit:
Recipe for Change launches a citizen-led call for a healthier, fairer food system, with the public urged to add their name
New Citizens’ Charter, based on citizen workshops and polling, urges ministers to back calls to stand up to big food companies and make healthy food more affordable
Almost half of the British public (47%) say it is harder to eat a balanced diet now than it was 20 years ago
60% say eating a balanced diet is hard
Of those, 81% say one reason for this is rising food prices and 70% say less healthy food is often cheaper than healthier options
79% of Britons say government should be doing more to make a balanced diet affordable and 84% saying food companies should be doing more
Nearly eight in ten people (79%) are not confident that food companies will cut sugar, salt and saturated fat levels without government intervention
The polling underpins a new Citizens’ Charter from Recipe for Change, calling for tougher action on the food industry and building pressure for stronger regulation on food businesses
A major new public campaign launched by Recipe for Change, a coalition of 45 organisations led by Sustain, The Food Foundation and the Obesity Health Alliance, is sending a clear message to government and industry that people want their health to be prioritised alongside corporate profit-makings.
New YouGov polling reveals almost half of the British public (47%) think it is harder to eat a balanced diet now than 20 years ago, with a food system that makes unhealthy choices cheap, prominent and hard to avoid, while healthier options remain too expensive for many families.
The polling is part of a new Citizens’ Charter, developed by people across the UK and launched by Recipe for Change, urging the public to sign a collective call to ministers to take tougher action on the food industry.
Among Britons who say it is hard to eat a balanced diet now, more than eight in ten (81%) say one reason for this is rising food prices, and 70% say it is because less healthy food costs less than healthier options. Among the entire population, there is also a clear sense that both government and industry are falling short, with 79% saying government should be doing more to make it affordable to achieve a balanced diet, and 84% saying companies themselves should be doing more.
Kate Howard, Children’s Food Campaign Coordinator at Sustain, said:“Food companies are incredibly good at innovation when there’s a profit in it, and I see no reason why that same drive can’t be turned towards making healthier food the easy, affordable option. Clearer rules benefit everyone, including industry.
“The people across the UK who developed the calls in this charter showed just how frustrated they are and how much they want change. That’s why we’re urging everyone to add their name. The more people who sign, the harder it is for government and industry to look the other way.”
The findings also point to deep public scepticism about voluntary action from the food industry. Nearly eight in ten people (79%) are not confident that companies will reduce the levels of sugar, salt and saturated fat in their products without government intervention.
Almost two thirds (63%) also think that supermarkets and companies that make food have increased prices by more than necessary to boost profits.
Out of the 95% of people who said they think food prices have generally gone up in the past year, only 3% cited health or environmental regulations as a reason among a list of options.
This comes as analysis by OC&C and The Grocer found that the UK’s 10 largest packaged food and drink manufacturers posted combined operating profits of more than £1.7 billion in 2025.
Support for tougher action is strong. Almost three quarters of the public (73%) would back legislation to regulate sugar and saturated fat levels in food, with similarly high support for regulations on the levels of salt in food (70%).
There is also backing for the principle that companies should contribute to the damage linked to the products they sell, with 61% saying they think food and drink companies that sell products high in salt, sugar, and/or saturated fat should be required to help fund the costs of treating ill health related to such products.
Dr Amos Ogunkoya, BHF Health Ambassador says: “As a doctor, I’ve seen that a poor diet is one of the biggest threats to our health in this country, and it’s not down to bad choices, it’s down to a bad system. Unhealthy food is cheap, it’s everywhere, and it’s heavily marketed. Healthy food is more expensive and hard to find. That has to change.
“We’ve seen what’s possible – the sugar levy proved that when government acts, industry follows. We need that same boldness now, across the whole food system. That’s why I’m backing this Charter and urging everyone to add their name.”
The Citizens’ Charter will gather signatures over the coming months before being handed in to MPs in Westminster this autumn, demonstrating growing concern about unhealthy food environments and public support for stronger regulation across the food system, including as part of the implementation of the NHS 10 Year Health Plan and Government’s Food Strategy.
By the time they reach their first year of school, children in the most deprived fifth of the population are almost twice as likely to be living with obesity as those in the least deprived fifth. On average, children are eating less than half the recommended amount of fruit and vegetables, while consuming around twice the recommended amount of sugar.
While families are being squeezed and food-related ill health is rising, many of the businesses currently driving unhealthy diets continue to generate strong returns with the government urgently needing to ensure commercial incentives aren’t designed to support this. There is too little accountability, and it is children who are paying the price through worsening health.
Backers of the Charter, which include the British Heart Foundation and Impact on Urban Health, say voluntary action has failed and that ministers must now act with more confidence. The campaign is calling for a healthier, fairer food system and for stronger safeguards to prevent food companies from weakening or delaying public health policy behind closed doors. With public support clear and growing, the time for bolder action is now.
Show your support for a healthier, fairer food system
Katharine Jenner, Executive Director, Obesity Health Alliance said:“At a time when families are struggling with expensive shopping baskets, the public can see exactly where the pressure is coming from – almost two thirds believe food companies have increased prices beyond what is necessary to protect profits, while only 3% think regulation is to blame for higher food prices.
“With the 10 Year Health Plan and the forthcoming food strategy, government has a major opportunity to supercharge its moonshot to end the obesity epidemic by creating a food system that makes healthier choices easier, more affordable and more accessible for every family.”
John Maingay, Director of Policy at the British Heart Foundation, said:“Poor diet is fuelling ill‑health across the UK, including high blood pressure, obesity and heart disease. Too much salt, sugar and unhealthy fat hidden in everyday food is putting millions of hearts at risk, and it’s simply not fair to keep asking families to ‘choose better’ in a food system stacked against them.
“That’s why we’re backing this campaign and calling on government to take decisive, mandatory action to ensure food companies make everyday food healthier, so healthier choices are affordable, accessible and the easy choice for everyone.”
Dr Kawther Hashem, Senior Lecturer in Public Health Nutrition and Head of Research and Impact at Action on Salt & Sugar based at Queen Mary University of London said: “It’s never been clearer that people across the country want and deserve food that is both healthier and more affordable – yet government and the food industry continue to fall short.
“We have decades of evidence showing food can be made with far less salt and sugar, but as the polling shows, nearly 8 in 10 people don’t believe this will happen without strong government action.
For too long, responsibility for making better choices has been unfairly pushed onto families, even when the system works so hard against them, driving record levels of diet-related ill health. Signing the Charter is an important way for the public to demand change, take back control, and call for a food system built on transparency, accountability and public health, not profit.
“The findings echo what citizens have said in campaign focus groups and that is people are tired of being told to “make better choices” in a food environment that is stacked against them and fundamentally unfair.”
Dr Hannah Brinsden, Head of Policy and Advocacy, The Food Foundation, said:“This research brings to life the challenges felt by citizens up and down the country with accessing healthy and affordable food.
“We know voluntary action doesn’t work – we need strong government directions and policies to level the playing field and ensure that all companies play their role in supporting citizens to access the healthy and affordable food they clearly want.
“The NHS Plan set out a clear vision – but we know there’s much more that can be done to shift the incentives in our system to support good growth for businesses, while also protecting our health.”
Show your support for a healthier, fairer food system
All figures, unless otherwise stated, are from YouGov Plc. Total sample size was 2087 adults. Fieldwork was undertaken between 9th – 10th March 2026. The survey was carried out online. The figures have been weighted and are representative of all GB adults (aged 18+).
EDINBURGH COMMUNITY FOOD comments:
🧑🏽🧑🏼🧒🏽 We’re proud to support Recipe for Change, which today launches We’re Fed Up!: A people-powered call for healthy, affordable food.
Too many people across the UK can’t find or afford healthy food where they live. Families are having to fight the system just to feed their kids well. And children are growing up in food environments that work against them, not for them.
@edincomfood believe everyone deserves access to healthy, affordable food, no matter where they live. That’s why we’re backing this citizen-led call for a food system that works better for all of us.
January often arrives with a wave of “new year, new you” messages – promises of miracle diets, detoxes, and overnight transformations. But what if, instead of leaning into strict restrictions, we embrace small steps and consistency? Because let’s face it, slow and steady always wins the race (well, the marathon at least)!
In this months Healthy Tip Amie Leckie, Registered Nutritional Therapist and Health & Wellbeing Specialist at Heart Research UK offers up her top five ways to eat better this year, not just for January, but all the way through to December and beyond!
Optimal health doesn’t happen overnight, it’s a slow and steady journey that requires small, consistent changes. The five strategies below aren’t rocket science, and you won’t need a degree in nutrition to understand them – it’s simple, back-to-basics stuff that doesn’t require any special supplements or equipment. If you are struggling with your health and want 2026 to be the year you finally tackle it, start with these five simple things and be consistent – you’ll be surprised with the results you achieve.
And whatever your nutrition goals are this year, we’ve got you covered with five delicious Daily Meal Plans to help get you started on the right foot.
Cook From Scratch
Cooking more things at home is one of the best things you can do for overall health. When we cook at home, we have complete control over the ingredients used. This allows us to avoid unhealthy additives, preservatives, and unhealthy fats commonly found in processed foods.
In addition, foods prepared from fresh ingredients are usually richer in essential nutrients compared to highly processed foods. Vitamins, minerals, and antioxidants found in whole foods are often lost or decreased during processing – by cooking from scratch, we ensure our bodies receive the full spectrum of nutrients necessary for optimal function.
If you currently eat a lot of processed foods such as ready meals, instant soups, frozen pizzas and flavoured yoghurts, start by committing to cook from scratch a few meals or days per week – slowly build up until processed foods form only a small part of your diet.
Batch Cook/Prep
One of the biggest barriers to consistently eating well is time, or lack of. When days or even weeks get busy, despite our best intentions, we often reach for quick, easy options and these usually aren’t the healthiest.
Amie Leckie, Health & Wellbeing Specialist says: “Setting aside a couple of hours each week to batch cook a few meals and organise snacks for the week ahead really can be a game changer.
“If you have carrot sticks and melon slices waiting for you in the fridge, it will be much easier to snack on those over crisps.”
Sunday afternoon is a good time, go shopping and get cooking – things like a batch of soup for lunches, hummus and veg sticks for snacks, boiled eggs for breakfast and a couple of batch cooked evening meals like curries or a veggie-packed lasagne are great options.
Even if you don’t want to cook the whole meal ahead of time, you can chop veggies, mix spices or marinate meats and fish – do whatever you can ahead of time to make the week run smoother.
Snack on Veggies
We all know that eating more vegetables is good for our overall health as well as our cardiovascular health, but without adding them into our days as snacks it can be hard to consume as much as we need.
All adults should be consuming at least 30g of fibre per day, but only about 4% of adults in the UK meet this recommendation. Upping your vegetable intake is a great way to add more fibre – raw veggies make great snacks that can be prepared in advance. Carrots, celery, cucumber, peppers, cherry tomatoes and sugar snap peas make great options.
If the thought of snacking on plain veggies isn’t for you, why not try some of our heart healthy dips to make those humble vegetables more appealing?
Hydration is an essential part of nutrition and can either help or hinder your heart’s ability to work effectively. Studies have found that being adequately hydrated is associated with reduced long-term risks for heart diseases.
Did you know that over 66% of the UK population doesn’t drink enough water?
Amie says: “Every single cell in our body needs water to function optimally, its such a simple, yet often overlooked part of the health puzzle.
“If you are even moderately dehydrated it can impact your energy levels, cause brain fog and leaving feeling all-round rubbish.”
Most adults need to drink about 1.5-2 litres of fluids per day (milk and herbal teas count too!), you can download our 30-Day Hydration Tracker to help you keep track of this.
Meal Plan
Meal planning links in with batch cooking and prepping. Taking time each week to write down what meals you will eat each day will take away the decisions during the week making it less likely you’ll end up ordering a takeaway.
What’s more, you can plan your meals based on your goals – for example, if you are aiming to loose weight, plan high protein meals that will help keep you feeling fuller for longer, making it easier and more enjoyable for you to cut calories.
Amie suggests: “One of my favourite strategies is to meal plan very well once and never do it again. Make two or three weeks’ worth of meal plans, with accompanying shopping lists and then alternate the weeks.
“Three weeks is a long enough time that you’ll get in a variety of meals so you won’t be bored, and you can swap out the odd meal here and there when you find a new recipe you enjoy – spend some time doing it upfront and save the headaches every week!”
Heart Research UK Daily Meal Plans.
Each plan focuses on a key dietary principle that supports heart health, so you can choose what fits your goals and lifestyle.
Whether you want to boost your protein, add more fibre, eat more plants, or simply find healthier ways to celebrate, these plans are here to help you start the year strong.
Pick one that speaks to your goals or try a different one each week to explore new flavours and habits.
You might be surprised at how quickly “eating well” starts to feel like a joy, not a chore: download them now.
🧑🏽🧑🏼🧒🏽 We’re proud to support Recipe for Change, which today launches We’re Fed Up!: A people-powered call for healthy, affordable food.
Tiny Plates is Back at PCHP! 
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