healthy eating – The NEN – North Edinburgh News

5 healthy eating tips you’ll wish you tried sooner

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?

You can download our Dips Recipe Book here.

Stay Hydrated

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.

TODAY: Tiny Plates returns to PCHP

Tiny Plates is Back at PCHP!

We’re thrilled to welcome back Tiny Plates. A fun, supportive space for parents and carers of under-5s to explore healthy eating together.

Women Only

Learn tips for tackling picky eating

Try new foods before you buy

Connect with other local families

Tuesdays | 10am–11am| Pilton Community Health Project

Join us tomorrow for an introductory session

Need more Info? email katie.graham@edinburghcommunityfood.org.uk with any questions.

Let’s make mealtimes joyful again!

#Edinburgh Community Food

#WomenSupportingWomen

#FiveWaysToWellbeing

Emotional Eating EXPOSED

What Your Cravings Are Really Telling You

Summer holidays are in full swing, and as people unwind and enjoy the break, unhealthy eating habits often creep in, with studies showing that over a third admit to ditching their healthy meals when the sun comes out.

While occasional indulgence is completely normal, when does it become a serious health concern?

With 90% of people experiencing food cravings at some point, ZAVA, with the expert advice of Doctor Crystal Wyllie, breaks down the most common causes of cravings beyond hunger, the smartest strategies to overcome them, and the red flags that could mean it’s time to seek support.

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Why is junk food so irresistible? Here’s the truth: junk food is designed to be addictive. High-sugar, high-fat, and full of flavour and texture, these foods light up the pleasure centre in our brain, triggering feel-good chemicals like dopamine and serotonin. It’s no wonder we reach for them when we are stressed or tired.

While occasional indulgence is perfectly normal, frequent junk food cravings can come with real health consequences. That overwhelming urge for chocolate, crisps, or a midnight snack often has little to do with true hunger. In fact, most cravings are your body, or your brain, trying to tell you something. But what exactly?

The most common causes of food cravings:

Emotions and stress

Cravings often start in the brain, not the stomach. Studies show nearly 1 in 3 people engage in emotional eating. Comfort foods, especially those high in sugar and refined carbs, offer a temporary serotonin lift, helping you feel better in the moment. But when stress hits, cortisol spikes, increasing appetite and impulsive eating.

Hormones and menstrual cycles

Hormonal changes during menstruation, pregnancy or menopause can trigger intense cravings, especially for sweet or salty foods. In particular, the drop in estrogen and rise in progesterone during the luteal phase (the week before your period) are known to increase appetite.

Lifestyle factors

Lack of sleep, stress, skipping meals or falling into habitual eating patterns –such as always grabbing a treat with your tea– can all fuel cravings. Ultra-processed foods are literally engineered to keep you coming back for more.

Deficiencies and dehydration

Cravings can also be clues. Your body may be low on magnesium, zinc, sodium, or might just need water. Dehydration can mimic hunger signals. Skipping meals or blood sugar dips can also spark intense cravings, especially for carbs and sugar.

The 6 smartest strategies to manage food cravings:

ZAVA’s new Cravings Calculator helps uncover the reasons behind your eating habits. But regardless of what’s driving your cravings, Doctor Crystal Wyllie, ZAVA Online Doctor, shares the most effective ways to manage them and take back control:

Find the root cause

Cravings can be physical, emotional or habitual, or a combination of all three. Identifying your triggers is the key to changing your behaviour.

“Noticing when and why cravings strike can help you respond more intentionally. Is it boredom? Hormones? A stressful day? Awareness is the first step to change. Once you’ve identified the underlying reason, be it emotional eating or a lack of self care, you can then tackle your cravings head on and make some long-term changes”

Crave smarter, not harder

Going cold turkey often backfires. Instead, satisfy cravings with smarter swaps such as fruit, yoghurt, nuts, or protein-based snacks. Choose foods you actually enjoy so you don’t feel deprived.

“It’s better to satisfy a craving in a controlled way than ignore it and end up bingeing later”

Eat balanced meals

Skipping meals or relying on snacks throughout the day can trigger cravings. Aim for meals rich in protein, fibre and healthy fats to help regulate blood sugar, keeping you full and focused.

“A well-balanced plate helps reduce cravings by keeping you full and energised throughout the day. Eating a colourful, nutrient-rich diet can also help correct underlying deficiencies that may be driving those cravings”

Support mental wellbeing

Stress and poor sleep affect appetite hormones. Mindfulness techniques, meditation or even a brisk walk or, simply talking to a friend, can help curb emotional eating.

“Taking a moment to pause and ask whether a craving is emotional or physical can benefit both your body and your mental health”

Stay hydrated

Your body can mistake thirst for hunger. Try drinking a glass of water, waiting 10-15 minutes and reassessing the craving.

“Hydration is often overlooked, but it’s essential, especially when it comes to managing sugar cravings”

Recognise the right time to seek support

If your cravings feel constant, overwhelming, or difficult to control, don’t hesitate to seek support. While only 1 in 4 people with binge eating disorders currently receive treatment, speaking to a GP, nutritionist, or therapist can make a meaningful difference. If you’re unsure whether it’s time to ask for help, here are some signs your cravings might be more than just the occasional urge:

Weight fluctuations: Frequent overeating in response to cravings can lead to weight gain and make weight loss more difficult.

Low mood: Indulging too often can lead to guilt or shame. In ZAVA’s recent study, 48% of people reported low self-esteem linked to their weight.

Health problems: Craving-driven diets high in sugar or refined carbs can weaken immunity, cause mood swings, and leave your body undernourished.

Healthy Heart Tip: Guide to children’s nutrition

Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, explores how good nutrition is one of the most important building blocks for a child’s health and offers advice on how to support your child’s heart health.

In today’s world, where convenience foods are often within arm’s reach, it can be challenging for parents to ensure their children are eating nutritious, balanced meals.

Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, says: “Children can be quite picky, and dealing with a stubborn child who refuses to eat any vegetables can be a real challenge.

“However, making small, consistent changes in how we approach children’s diets can have lasting positive effects on their health, energy levels, and even behaviour.

“At the core of a healthy diet are three main principles: eating foods as close to their natural state as possible, limiting processed foods and eating balanced meals.”

Prioritising whole foods

When we talk about whole foods, we mean foods that are as close to their natural state as possible. For example, a banana is a whole food and banana chips are a processed food; a potato is a whole food, but crisps, which are made from potatoes, are a processed food.

Whole foods should be the foundation of children’s diets as they are full of essential nutrients, which are crucial for a child’s growth and development.

“Whole foods include fruits, vegetables, wholegrains, lean proteins, and healthy fats,” Amie explains. “Fruits and vegetables, for example, are full of antioxidants and vitamins like C and A, which support immune function and eye health. Wholegrains like oats, brown rice, and quinoa provide steady energy throughout the day and help maintain healthy digestion.

“Lean proteins, such as chicken, fish, eggs, and beans, contain vital building blocks for muscle and support cognitive function. Including healthy fats from avocados, nuts, seeds, yoghurt and olive oil is important as these fats support brain development and hormone production.”

Childhood is a stage of rapid growth, and it is vitally important that we give their bodies what they need to grow properly. When children regularly eat whole foods, they get the nutrients they need to grow strong and stay healthy, while also developing their taste buds for healthy foods.

Limiting processed foods

Processed foods are foods that were once whole foods or a group of whole foods that have been modified somehow. When this happens, essential nutrients are lost and often, especially with pre-packed foods, ingredients have been added such as salt, sugar, sweeteners, flavourings and unhealthy fats.

Processed foods are everywhere, and they often appeal to children due to their convenience, added flavours and eye-catching packaging. For parents, it can be hard to avoid these, especially as children get older and start noticing food products in the wider world, rather than just what is in their house.

Processed foods include sugary cereals, crisps, fizzy drinks, fast food, ready meals, packet noodles and packaged snacks.

The added ingredients in these products can lead to overeating, energy crashes, and may increase the risk of childhood obesity, diabetes, and other long-term health issues, affecting children’s behaviour.

Amie explains: “The key to limiting processed foods lies in focusing on balance and moderation rather than completely banning them. It’s okay for kids to occasionally enjoy these foods, but parents should be mindful of how often these foods are part of daily meals. Try to cook as many meals as possible from scratch and limit your reliance on convenience foods.

“A helpful tip is to make healthier swaps where possible, such as offering water or milk instead of sugary drinks or opting for wholegrain crackers and natural peanut butter as a snack, rather than crisps and chocolate. Start with small swaps and layer them as the weeks go by, so it doesn’t upset your little one too much.”

Creating balanced meals

Thinking about offering balanced meals can help parents ensure they are providing nutrient-dense plates that will keep children nourished and full. A balanced plate typically consists of a variety of food groups such as vegetables and/or fruits, wholegrains, proteins and healthy fats.

Amie says: “A good example of a balanced meal for a child could be baked homemade chicken goujons using whole wheat breadcrumbs, homemade sweet potato chips, steamed broccoli drizzled with a little olive oil, and a side of fresh fruit such as apple slices or melon wedges.

“This combination offers a range of nutrients, including protein, fibre, carbohydrates and healthy fats, which are essential for growth and energy. The combination of these foods will help keep children feeling fuller for longer and keep their blood sugar stable, which means steady energy and fewer sugar cravings.”

Encouraging kids to eat a variety of colours on their plate is a fun and effective way to ensure they are getting a variety of different vitamins and minerals. Different coloured fruits and vegetables contain different antioxidants and nutrients, so diversity is key.

Fruits and vegetables are a great source of fibre, which helps keep the digestive system healthy.

Heart Research UK has created a Rainbow Food Challenge to help encourage your children and yourself to try some new foods, so download your copy now.

Amie advises: “Parents can often feel a sense of failure if their children don’t eat what they make or try tactics to encourage children to eat by offering rewards and treats, which in the long-term don’t help establish healthy eating patterns.

“Parents cannot control what children will decide to eat on any given day, but they can, to some extent and at least in the home environment, control what foods are on offer, and lead by example and nourish ourselves with healthy food.”

Building healthy eating habits from a young age sets children up for a lifetime of good health, which includes heart health. By focusing on whole foods, limiting processed foods, and creating balanced meals, parents can provide the essential nutrients their children need to grow, thrive, and feel their best.

It may take time and patience, but with consistent effort, the benefits of a nutritious diet will soon become clear in a child’s energy, mood, behaviour and overall wellbeing.

ELREC: Efficient and Healthy Cooking Course at Heart of Newhaven

Following the successful completion of five sessions, our Efficient Healthy Cooking Project is now launching sixth round starting on May 13th.

Limited spaces are available, if you’re interested in joining, please get in touch.

#cooking

#eathealthy

#flexibletime

GOOD GUT GRUB: New cooking group at Pilton Community Health Project

SPACES STILL AVAILABLE!

Good Gut Grub – Cooking Group

Develop cooking skills and learn about eating well for good gut health. Join Edinburgh Community Food for their weekly sessions here at PCHP, starting 24th April.

Contact Megan to sign up:-
T: 0131 467 7326
E: megan.mcpherson@edinburghcommunityfood.org.uk

Take-5 Tuesday at PCHP

Take-5 Tuesdays is on tomorrow at PCHP at 10am. Drop in to learn more about eating a healthy, balanced and sustainable diet on a budget.

We share lots of tips on shopping, peparing, storing, cooking – all with a view to saving money and wasting nothing. This week we’ll be making the finest tomato sauce, the most versatile sauce their is. We’ll talk about the base of all good sauces #Sofritto

Will it become a chilli, or a ragu, or a soup? Who knows… come along and find out! Everyone is welcome and if Tuesday doesn’t suit you, we’re on at the same time on Thursday. We cook, and you are welcome to either stay and eat together, or take it away to enjoy at home!

Edinburgh shoppers show that healthy eating is more than a New Year’s resolution

Shoppers in Edinburgh are eating healthily to live healthily, according to the latest data from Tesco.

The supermarket giant has revealed the top 20 items bought by customers across the region, with a variety of fruit, veg and milk being the main favourites.

Included in the top 10 items bought by shoppers in Edinburgh are milk, bananas, red peppers and avocados.

Tesco’s figures coincide with its recently published Clubcard Unpacked review, which analyses the shopping habits of its Clubcard users.

It shows the strong preference for fresh, locally sourced items among Edinburgh’s residents.

Oonagh Turnbull, Head of Health and Sustainable Diet Campaigns, said: “The trend in what people in Edinburgh are buying most of at our stores has taken more of a turn towards the healthy option.

“Nutrition has become important for customers, with the majority of them putting an emphasis on good-quality fruit and vegetables.

“A lot of this is down to people having an enthusiasm for home-cooked meals and for experimenting with what they prepare in the kitchen.”

Also included in the top 20 items bought by shoppers in Edinburgh are red grapes, raspberries, blueberries and free range eggs.

Oonagh added: “We’re all aware that eating a healthy diet can help to reduce our risk of developing coronary heart disease and stop us from gaining too much weight.

“That’s why we at Tesco are always keen to promote the understanding that having a balance of different foods to provide all the nutrients your body needs is key when it comes to healthy living.”

The top 20 items bought at Tesco stores in Edinburgh are:

Tesco British Semi Skimmed Milk 2.272L, 4 Pints
Banana Each (C)
Tesco Whole Cucumber Each
Tesco British Whole Milk 2.272L, 4 Pints
Tesco British Semi Skimmed Milk 1.13L, 2 Pints
Tesco Red Peppers Each
Tesco Broccoli 375G
Tesco Bunched Spring Onions 100G
Tesco Large Free Range Eggs 6 Pack
Tesco Ready To Eat Large Avocados Each
Tesco Medium Free Range Eggs 6 Pack
Tesco Ripe Bananas 5 Pack
Tesco Red Seedless Grapes 500G
Tesco Clementine Or Sweet Easy Peeler Pack 600G
Tesco Raspberries 150G
Tesco Sweet Vine Ripened Tomatoes 255G
Tesco Small Bananas 6 Pack
Tesco Lemons Each
Tesco Strawberries 400G
Tesco Blueberries 150G

Take 5 Tuesdays at PCHP

If you’d like to know more about healthy, sustainable and affordable food that is also DELICIOUS, then this is the group to come along to.

Anyone living in the area is welcome to join Sally on Tuesdays at 10am for this relaxed but fun activity.

We’ll start preparing and cooking from 10am, then at around midday we can either sit and enjoy the food together, or you can pack it up and take it away!

Edinburgh students can get a hangover cure burger for 99p this Freshers Week

Deliveroo today reveals the ultimate Fresher’s Week grub – The Boost Burger – to help fuel students through their first week of university.
Burger launches as data shows half (50%)of uni students worry about not having enough energy to tackle their first week, and almost half(49%) say a burger is their go-to dish when feeling run-down.
Inspired by a student staple, dissolvable vitamin C tablets, the tasty innovation has been created in partnership with registered nutritionist Jenna Hope (RNutr)* and features nutrient-packed ingredients
Students in London, Bristol, Manchester and Edinburgh can get their hands on the burger from 17th-23rd September for just 99p when they sign up to Deliveroo Students.
Love Island star and University of Liverpool grad Chloe Burrows delivered the first batch to hungry uni students.

Deliveroo Students has created a new food innovation to fuel hungry freshers like never before. Introducing the Boost Burger**,a lean beef burger loaded with kimchi, cheddar cheese, gochujang cabbage and carrot slaw, and curly spring onions packed in a bright orange sweet potato bun, specially designed to help uni students get through their first week.

Gearing up to burn the candle at both ends, with late nights spent socialising followed by early-morning lectures, freshers are prone to feeling run down as they start the new year. The Boost Burger aims to fuel the half (50%) of uni students who are worried about not having enough energy for Freshers Week.

It also comes at the perfect time with two in five (41%) uni students admitting that a takeaway is their go-to way to cheer themselves up when feeling run down, with half (49%) usually craving a burger.

When it comes to picking a takeaway, four in five (80%) uni students consider the price when picking what to order, and around half (48%) think about the quality, making the Boost Burger the affordable comfort food for freshers concerned about starting the year on the right foot.

The burger’s ingredients will excite the three-quarters (75%) of uni students who say they enjoy trying out the latest food trends they’ve discovered on social media channels.

The eye-catching nutrient-packed burger, available to students for just 99p, is inspired by the ultimate student-saviour – dissolvable vitamin C tablets – something almost two-thirds (65%) of uni students plan to take to help them get through the start of uni – and has been created in collaboration with registered nutritionist Jenna Hope (RNutr).

Jenna Hope helped develop the recipe, which incorporates healthy and nutritional ingredients, selected with busy uni students in mind.

A protein and iron-richbeef patty is sandwiched between a homemade ‘effervescent orange’ coloured bun, infused with whole food-based ingredients such as sweet potato, turmeric, and pumpkin. The creation is packed with nutritional ingredients including protein to support energy requirements.

It also contains vegetables and spices like chia seeds picked for texture and nutty flavour, red and white cabbage, spring onion, and pumpkin powder for an added crunch, earthy and sweet taste, whilst fermented ingredients such as kimchi and Korean gochujang give this Freshers Week must-have a satisfying ‘swicy’ flavour.

Love Island legend and ex-University of Liverpool grad Chloe Burrows kicked off festivities this week by hand-delivering the first batch of Boost Burgers to hungry uni students in London during their Freshers Week, who got a takeaway fix and fuel boost in one.

Arabella Jenkins from Deliveroo said: “What better way to kick off Freshers than to announce that our university student club, Deliveroo Students, is back with a bang, bringing bigger and better member deals to students than ever. To celebrate, we’re dropping a 99p ‘Boost Burger’ packed full of nutrients to help fuel student members across the UK – the ultimate saver meal for uni students in more ways than one!

“We hope this is great news for freshers as our research reveals around a third (31%)of uni students don’t have time to cook meals during Freshers Week, with over a quarter (28%) admitting they don’t eat enough fruit and veg in the first week of uni, while a further quarter (29%) say they tend to feel tired after week one.”

Chloe Burrows said: “I WISH I had the Boost Burger when I was at university. It’ll come as no surprise that I was the queen of burning the candle at both ends, so it would’ve really come in handy during my time at the University of Liverpool.

“I had so much fun delivering the first batch of burgers to Freshers with Deliveroo – there’s nothing like a juicy burger to please tired uni students, so I personally think I really saved the day!”

Dropping in London (17th September), Bristol (19th September), Manchester (21st September), and Edinburgh (23rd September), uni students can get their hands on the Boost Burger for just 99p (vs the non-student price of £9.90), saving them an incredible 90% when they sign up to become members of Deliveroo Students.

Members of Deliveroo Students can also get free delivery on orders over £15* and access to exclusive Freshers Week restaurant offers, alongside 10% off Wingstop, 20% off Co-op select student favourites, and 15% off National Express all year long.

The limited-edition ‘Boost Burger’ is available via Deliveroo in London (17th September), Bristol (19th September), Manchester (21st September), and Edinburgh (23rd September)—for just 99p for Deliveroo Student Members—while limited stocks last. Subject to geographical location and availability.

Search ‘Boost Burger’ to order now in the app here or online.