Planner
Eat Strong: the four-week kitchen planner
Four weeks of simple meals built around protein at every meal, bones and fibre — with shopping lists, batch-cook days and portions for one or two.
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Protein, bones, fibre and cooking well for one or two — food that keeps you strong.
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Eating well: the complete, no-fad guide
A plain-English guide to eating well, built on NHS, BDA and US Dietary Guidelines advice. What changes with age, how to get enough protein, fibre, calcium and vitamin D, sensible drinking, cooking for one or two, and why diets fail.
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Bones: calcium, vitamin D and the foods that carry them
What calcium and vitamin D do for bones as you age, the daily amounts the NHS, Royal Osteoporosis Society and US National Institutes of Health suggest, and a table of everyday foods with their calcium content. No supplement regimes — just the official guidance and where to find it.
Cooking for one (or two) without the waste or the boredom
Practical ways to feed yourself well when you cook for one or two: batch-and-freeze, the component approach, freezer and cupboard staples, one-pan meals, a shopping list that actually works, and why eating with others matters.
Fibre and gut health: how much, where from, and the easy swaps
What fibre does, the UK 30g target and US figures by age, how far most adults fall short, a list of high-fibre foods, and simple meal-by-meal swaps. Includes the two rules that stop a fibre increase turning into bloating.
Thirst, hydration and alcohol: what changes with age and what to do
Why older adults may not recognise thirst, how much to drink and how to make it automatic, the UK 14-unit guideline and US drink limits explained, the case for drink-free days, and when to talk to your GP.
Protein: how much, when, and the easy ways to get it
Why protein matters more as you get older, what the UK and US guidelines suggest per kilogram of body weight, and a table of everyday foods with their protein content. Includes plant sources and simple breakfast fixes.
Stories
Geoff Collis traded the flight deck for a bakery bench in Melbourne's north-east
How an airline pilot learned to bake during the pandemic, went back to flying, then chose the bakery for good, and how to bake your first loaf this week or turn a baking habit into something bigger.
Ron Wallace grew the world's heaviest pumpkin in his first season under glass
Ron Wallace's 3,156lb pumpkin took the world record a week after Ian Paton's 2,856lb 'Bagheera'. How the two growers got there, what a gardening trial found, and how to grow a first pumpkin of your own next year.
A birthday cake for Frances, and the 1.4 million people who followed Diane Morrisey into the kitchen
Diane Morrisey of Trumbull, Connecticut, joined Instagram to watch over her six children, posted a photograph of a birthday cake in 2017 and found an audience that grew to 1.4 million. Her first cookbook was published in 2025, when she was 58. Her story, what a British study of 11,396 adults found about home cooking, and two ways to build your own kitchen confidence.
Things to do
More things to do →- Bake a sourdough loaf from a starter you made yourself
- Take on an allotment
- Grow food in a community garden
- Preserve a season's fruit
- Pass a WSET wine course
- Grow five culinary herbs and cook with each
- Cook for a community meal
- Learn five dinners you can cook without a recipe
- Brew a batch of your own beer
- Give a home to ex-commercial hens
- Train as a Master Gardener volunteer
- Study for an RHS Level 2 horticulture qualification