Innholdsfortegnelse for June 2016 i Healthy Food Guide

Our cover story on sugar this month challenges all of us to open our pantries and look for where high levels of sugar are hiding in our packaged foods and condiments. Yes, we’re talking about your tomato sauce! (You’re likely to find that your favourite brand is made up of 50 per cent sugar.) It’s not the only culprit, either. Your favourite breakfast cereal, savoury dip and even pasta sauce may also be a highly sweetened choice. Let’s be clear, we’re not suggesting that we should remove all sugar from our diet. Moderation is the sensible and sustainable way to enjoy life-long healthy eating. But what is worth changing are the savoury tomato pasta sauces brimming with teaspoons of hidden sugar. So full marks to Dolmio pasta sauces, whose parent…

Have your say about what you’ve seen in this issue and you could win three smart kitchen tools from Australian kitchenware brand, Savannah: the 3–in–1 pastry wheel, magnetic bottle opener and apple corer. Each tool comes with a minimum 5-year guarantee. For more information, visit: www.vgminternational.com.au * Congratulations to this month’s winner – Brooke Chin from QLD – who has won a Lyndey Milan bakeware price pack worth more than $270! Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

Staring at the picture of cereal on your breakfast box, you’d swear you were in the land of the giants — these tantalising servings are often so large. Many of our packaged foods do just the same. In fact, one study has found the scoops of ice cream printed on the front of a well-known carton had 130 per cent more calories than the recommended serving size on the label. By trusting your eyes alone, chances are you’ll serve up portions far bigger than you actually need. So, are you one of the 70 per cent of shoppers who don’t read the recommended serving size on the back of the pack? If you are, get into the habit of flipping over the pack to catch the real story.…

Fibre defined Fibre is the part of plant foods that remains undigested as it passes through your body. You might wonder, then, why we need it, since it’s not digested. Dietary fibre keeps our digestive system healthy and is vital for our overall wellbeing. It is found in fruit and vegetables, grains, nuts, beans and legumes. There are three different types of fibre, each with different functions and health benefits. To maximise these benefits, we should include all three types of fibre in our diet: 1 Insoluble fibre Adds bulk to your stools, helping to prevent constipation. Wheatbran, fruit, vegies and nuts are high in insoluble fibre. 2 Soluble fibre Lowers your LDL (‘bad’) cholesterol levels and stabilises blood sugar levels. Soluble fibre is found in oats, psyllium and dried…

As a kid, did you chug back a glass of milk when you came home from school? Or was it your drink of choice at the dinner table? Times have changed, and these days, eight out of 10 Aussies aren’t getting enough dairy. Perhaps one reason is the vast array of non-dairy milks on offer. The supermarket fridge has crowded out plain old cow’s milk with soy, nut, oat and almond varieties. Lactose intolerance (an inability to digest the sugar in cow’s milk) affects around one in 20 of us. But for the rest, there are good reasons to eat more dairy. It strengthens bones and teeth, and provides satisfying protein. A common myth is that dairy foods are fattening. In actual fact, studies show that milk-drinkers lose more weight…

We’re now aware of the dangers of eating too much sugar. The World Health Organization recommends a limit of 6 teaspoons a day for the best health outcomes. But most of us eat far more. Given that two-thirds of Aussies are overweight or obese, cutting back on sugar is a good start to reducing your risk of diabetes and heart disease. But even without sprinkling sugar into our coffee or over our breakfast cereal, it can sneak into our everyday diet in surprising ways. In our breakfast on the left, it’s not even the cereal that is contributing most of the sugar. Just half a cup of fruit juice adds 3 teaspoons, while a tablespoon of honey adds over 5 teaspoons. HIGH-SUGAR BREAKFAST 1 cup Kellogg’s Nutri-Grain with ¾ cup…

There are various health conditions the dentist can detect simply by looking in your mouth. Gum disease can be a sign of diabetes, and acid erosion can point to gastric problems. Teeth grinding can explain headaches. Importantly, a dentist can spot signs of mouth cancer or pre-cancerous cells early. Always tell your dentist about anything in your mouth that feels unusual – for example, a lump under your tongue, soreness, or an ulcer that doesn’t heal. It may not be serious, but it’s best to get it checked.…

Beans make quick & cheap high-protein dinners! Eating beans has multiple health benefits! Whether you favour chickpeas, lentils, white beans or their multiple cousins, you’re making major inroads into cutting your risk of obesity, heart disease and cancer. Plus, they’re full of fibre to keep you full and give you lasting energy! 2 ways with RED KIDNEY OR BLACK BEANS Warm black bean & kale couscous with grilled prawns Serves 4 Cost per serve $5.20 Time to make 30 min, plus 30 min marinating dairy free diabetes friendly 2 tablespoons lemon juice1 tablespoon olive oil2 garlic cloves, crushed400g peeled green prawns,tails on1 medium red onion,finely chopped2 teaspoons lemon zest1 medium red capsicum,seeded, thinly sliced1½ cups cooked black beans(or 1 x 425g can, rinsed anddrained)½ large bunch kale, trimmed,chopped (about 100g)¾…

DINNER Oven-roasted ratatouille on soft polenta Serves 4 Cost per serve $4.20 Time to make 45 min gluten free vegetarian diabetes friendly 1 large eggplant, trimmed,cut into 1.5cm cubes1 large red onion, cut into1.5cm cubes1 large red capsicum, seeded,cut into 1.5cm cubes1 medium zucchini, cut into1.5cm cubes2 teaspoons fresh thyme leaves1 x 400g can cannellini beans,rinsed, drained2 x 200g punnets grapetomatoes, halved2 teaspoons balsamic vinegar1 cup (190g) polenta½ cup (50g) finely gratedparmesanFresh basil leaves, to serve 1 Preheat oven to 180ºC. Line a large baking dish or tray with baking paper. Place eggplant, onion, capsicum and zucchini on prepared tray. Sprinkle with thyme leaves and spray lightly with olive oil. Roast for 20 minutes. 2 Add beans and tomatoes to the tray, drizzle vegetables with balsamic vinegar. Return to oven…

Each day’s menu gives you … • 6300kJ (about 1500cal) for gradual weight loss• more than 30g of hunger-busting fibre• two serves of fruit and five serves of vegetables• 2–3 easy and affordable low-sugar snacks Save time in the kitchen! “When people ask me the secret to successful weight loss, I always say, ‘be organised’. Without a plan, it’s easy to fall back on high-kilojoule takeaway choices. So I’ve created this 7-day menu to save you time and effort. It features speedy, high-fibre meals that double as satisfying lunches for tomorrow. How easy is that!? Enjoy!” MONDAY Breakfast • Berry porridge ½ cup rolled oats, 200ml milk, ½ cup mixed berries, 2 tbs Greek-style yoghurt & 2 tbs chopped almonds (1700kJ/410cal total) Lunch • Pesto chicken toastie 100g chicken breast, ¼ avocado, 2 tsp…

Ham it up Hans Oliving’s range of premium deli meats brings Mediterranean flavour and goodness to your picnic basket or lunchbox. Now available in Coles, Woolworths and IGA stores nationwide. Read all about it! The River Cottage Gluten Free cookbook shows you how to cook anything from cakes to focaccia, and provides great recipes. Eating gluten free has never been so easy. Get your copy now! Happy teeth New Colgate® Sensitive Pro-Relief™ Repair & Prevent, for proven sensitivity relief. Always read the label. Use only as directed. See your dentist if symptoms persist. Cholesterol watch Use Tablelands 500g Reduce Cholesterol Absorption spread as part of a balanced, healthy diet and reduce cholesterol absorption by up to 10% in three weeks, at a value-for-money price! Your daily bread Bürgen ®  Soy-Lin®…

• Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. • HFG recipes use easy-to-find, affordable ingredients, so you can enjoy healthy meals every day. Cook with HFG, and you’ll always enjoy fresh food that excites your taste buds. • HFG recipe writers develop all our meals in collaboration with qualified dietitians, so you’ll see a nutrition analysis alongside every recipe. All our recipes are in line with Australian Dietary Guidelines. We also test each recipe twice to ensure it works and tastes great! • You can trust our advice. All our health information is supported by solid scientific evidence — we don’t look to media fanfare or celebrity endorsements. • Dietitians review all our stories, and we cite all our references in the magazine and online…

Freakshake freak-out! You may have seen some devilishly decadent milkshakes around town, layered with indulgent toppings such as iced doughnuts, whipped cream, chocolate fudge and even caramelised bacon. We’ve done the maths for you and worked out that in one monster shake, you’ll gobble down approximately 6500kJ (1600cal). That’s nearly your whole day’s intake, along with more than 30 teaspoons of sugar. And did we mention it would take about 5½ hours of walking to burn it all off? Yikes! FoodWorks nutrition software, 2012 Cut the FAT Most of us know that fast food is loaded with unhealthy ingredients, but alarming new research has found that it’s hiding something else — industrial chemicals. Eating fast food is linked to consuming higher levels of phthalates, a chemical substance used in plastics…

Rest assured, we’re not about to tell you to stop eating chocolate. Everyone knows that depriving yourself of any food you love only leads to unhappiness and further obsessing. Chocolate has its place in a healthy, balanced diet, like any food. But, for some of us, chocolate is a real weakness — it’s our Achilles heel. If this sounds like you, read on to learn ways to master those sweet cravings and rediscover chocolate as the special treat it should be. Relying on chocolate to boost your energy levels won’t sustain you between meals CRAVING 1 “It’s not the end of the meal until I’ve had chocolate.” Reaching for something sweet after dinner is a habit that many of us have had since we were kids. Remember being dished up…

Over 95 per cent of people born before 1970 have had dental decay. And one in three children are at risk of tooth decay. Our teeth and gums are important for our overall health. Not looking after our teeth properly has been linked to serious conditions such as diabetes, heart disease, stroke, adverse pregnancy outcomes and pneumonia. “Most dental disease is preventable,” says Dr Deborah Cole, CEO of Dental Health Services Victoria. So here’s how to care for your teeth, with helpful advice on how food can play a role. THE ISSUE TOOTH DECAY What causes it? Plaque is an invisible film of bacteria that accumulates on your teeth. This bacteria thrives on what you eat to produce acid. The acid can soften and destroy enamel (the hard coating of…

With the mercury dropping, we bring you ways to keep warmed-up and your tummy satisfied. There’s a load of hearty soups to dip into, as well as a healthy twist on a traditional favourite, moussaka. Happy cooking! We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for…

Meatballs sauce in spicy tomato sauce Serves 4 Cost per serve $4.10 Time to make 30 min dairy free diabetes friendly you’ll need … plus + garlic + ginger + canned tomatoes + chicken stock 400g store-bought lean beefmeatballs1 red chilli, finely chopped3 garlic cloves, finely chopped30g fresh ginger, finely chopped1 x 400g can no-added-saltchopped tomatoes150ml reduced-salt chicken stock200g flat rice noodles320g spinach, steamed, to serve 1 Heat 1 tablespoon of olive oil in a large non-stick frying pan over high heat. Cook meatballs in batches, for 3–4 minutes until browned all over. Transfer to a large plate, cover loosely to keep warm and set aside. 2 Return pan to medium-high heat. Add the chilli, garlic and ginger to pan and cook for 1 minute, or until fragrant. 3 Add…

The nutrition information panel (below) that you’ll see on all our recipes helps you work out how much of your daily nutrient needs this meal provides. What’s right for you? The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical-activity level. The information in the table on this page is based on an average 31- to 50-year-old woman who weighs 60kg and is 1.6 metres tall, and on an average 31- to 50-year-old man who weighs 70kg and is 1.8m tall. Use these recommended daily intakes only as a general guide. For personalised advice, visit daa.asn.au to find an Accredited Practising Dietitian. Your recommended daily intakes The ideal meal looks like this: All our recipes include moderate…

Recipes contain no more than: • 1700kJ per main meal• 1000kJ per dessert• 600kJ per side dish• 200kJ per 250ml fluid Recipes contain at least: • 20g protein per main meal• 5g protein per side dish or dessert Recipes contain no more than: • 10g fat per main meal• 4.5g fat per dessert• 3g fat per side dish• 3.5g fat per 250ml fluid Recipes contain at least: • 6g fibre per main meal• 3g fibre per side dish or dessert Recipes contain no more than: • 500mg sodium per main meal or dessert• 200mg sodium per side dish Recipes contain at least 250mg calcium per serve Recipes contain 4.5mg (or more) iron per serve Serves of vegies per serve gluten free dairy free Contains no ingredients that usually contain gluten or dairy, but always check the ingredients you are using. vegetarian Suitable for lacto-ovo…

'Being overweight & inactive increases your risk' Every five minutes in Australia, one person is diagnosed with diabetes. That’s 280 people every day. Type 1 is an auto-immune disease that can’t be prevented. But you can more than halve your risk of developing type 2 diabetes — which makes up 85 per cent of all cases — through physical activity and healthy eating. Read on: 1 Diabetes is a progressive disease It’s a condition that develops slowly. By the time someone is diagnosed with type 2 diabetes, their body has already lost more than half its cells that produce the hormone insulin (which helps to convert carbs into energy), resulting in raised blood glucose levels that lead to diabetes. Initially, it can often be managed with regular activity and eating…

Just one cup of stock can have half your daily salt intake! Whether you’re creating a delicious soup, risotto or hearty casserole, stock adds flavour and richness to your meal. But it can also add plenty of salt. We’re so accustomed to the taste of salt that by sitting down to a bowl of stock-based soup and two slices of bread, you could polish off 100 per cent of your daily salt limit in one meal without realising it! So, how do you get all the rich, savoury flavour without compromising your health? Look for reduced-salt or no-added-salt stock. The latter may be harder to find, but you can dilute stock by replacing half of it with water. This works especially well in puréed soup and sauces, where the blitzed…

Fizzy drinks and sports/energy drinks Energy drinks typically have the most sugar, since that’s where the energy hit comes from. It’s even worse if you’re gulping one during a workout, because your mouth is drier while exercising, and the lack of saliva means little protection against sugar and acid. Stick with plain water. Smoothies and fruit juices If you’re drinking juice, stick to a small 150ml glass a day and have it with food, rather than in-between. Surprisingly, some store-bought smoothies contain more sugar than a can of Coke. Dried fruit In terms of oral health, there’s little difference between snacking on sultanas and chewy sweets. The high sugar content and sticky texture means dried fruit clings to teeth. While high on nutrition, it’s better to eat dried fruit at…

Salmon, celeriac & leek chowder Serves 4 Cost per serve $4.95 Hands-on time 20 min Cooking time 30 min diabetes friendly 1 tablespoon olive oil2 leeks, trimmed, halvedlengthways, finely sliced3 garlic cloves, finely chopped1 medium celeriac, peeled anddiced (about 350g)250g brushed potatoes, peeled,diced3 cups reduced-salt fish stock200g skinless, boneless salmonfillet2 x 190g cans no-added-saltcorn kernels, rinsed, drained1/3 cup reduced-fat thickenedcream¼ cup fresh dill leaves, chopped,plus extra sprigs, to garnish 1 Heat oil in a large saucepan over medium heat. Add leek and garlic; cook, stirring, for 4–5 minutes, or until leeks soften. 2 Add celeriac, potatoes and stock to pan with 3 cups of water; cover and bring to the boil. Reduce heat and simmer for 20–25 minutes until vegetables are tender. Add salmon in one piece and poach for…

Gluten-free moussaka • The same creamy flavour with half the kJs! • 75% less salt but still full of flavour • We’ve cut the saturated fat by 35% Serves 6 Cost per serve $4.80 Hands-on time 30 min Cooking time 45 min gluten free diabetes friendly 2 large eggplants, cut into5mm slices2 medium potatoes, cut into5mm slices1 tablespoon olive oil1 onion, diced3 garlic cloves, crushed400g lean beef mince2 x 400g cans no-added-saltchopped tomatoes2 tablespoons no-added-salttomato paste2 tablespoons dried oregano1 pinch cinnamon100g reduced-fat feta, crumbled8 tablespoons reduced-fatGreek yoghurt1 egg, beaten 1 Preheat the oven to 190°C. 2 Spread the eggplant slices out on a large baking sheet and bake in the oven for 15 minutes. Remove from the oven and set aside. Do not turn off the oven. 3 Meanwhile, bring…

5 THINGS TO KNOW ABOUT TYPE 2 DIABETES Barclay, A. 2016. Reversing Diabetes. Murdoch Books (Australia). Diabetes Australia. 2015. Type 2 Diabetes. Available at www.diabetesaustralia.com.au Accessed March 2016. Diabetes NSW. 2014. Type 2 Diabetes. Available at www.diabetesnsw.com.au Accessed March 2016. WHAT’S THE DEAL WITH FIBRE? Better Health Channel. 2014. Fibre in food. Available at www.betterhealth.vic.gov.au Accessed April 2016. Food Standards Australia New Zealand (FSANZ). 2015. Nutrient content claims about dietary fibre. Available at www.foodstandards.gov.au Accessed April 2016. National Health and Medical Research Council (NHMRC). 2006. Nutrient Reference Values for Australia and New Zealand — Dietary fibre. Available at www.nrv.gov.au/nutrients/dietary-fibre Accessed April 2016. Nestle. 2016. Nutrition Fact Sheets — Dietary Fibre. Available at www.nestle.com.au/nhw/ nutritionfactsheets/dietaryfibre Accessed April 2016. Nutrition Australia. 2014. Fibre. Available at www.nutritionaustralia.org/national/resource/fibre Accessed April 2016 Sanitarium Health &…