Innholdsfortegnelse for September 2016 i Healthy Food Guide

You may know how it feels to eat something really delicious only to be struck down with tummy pains soon after. Irritable Bowel Syndrome (IBS) affects one in five of us, and for some people, it’s a recurring nightmare. It is now understood that food is just one of the main triggers behind this debilitating condition. How anxious or stressed we are can also play a major role in triggering IBS. This month, we speak with former world swimming champ Hayley Lewis as she shares her own battles with IBS, which began when she was training and smashing world records. See her personal story on page 44. Meantime, we’ve also created special recipes for you that avoid the known trigger foods for IBS, while ticking all the health and taste…

GRAINS OF GOODNESS While most of us know that whole grains are good for us, many of us still aren’t eating enough. Eating just three serves of whole grains a day can reduce the risk of dying from cardiovascular disease by a massive 25 per cent, according to a Harvard University study. So how can you get your serves of whole grains? Try these: • ¼ cup untoasted muesli • 1 slice soy-linseed bread (or any bread with visible whole grains) • ½ cup cooked quinoa or brown rice Circulation, 2016 1in4 overweight or obese people think they are a normal weight, according to a study from The University of Sydney. And women are slightly more realistic about being overweight than men. Australian and New Zealand Journal of Public Health, 2016 home…

• Toasted coconut Add crunchy coconut flakes to both sweet and savoury dishes for a sweet, nutty flavour. • Balsamic reduction Balsamic vinegar that’s been thickened into a sticky, sweet sauce is known as balsamic reduction. Drizzle it over roast vegetables before baking or pour onto fresh spring salads. • Roasted garlic The roasting process tames the bitterness of fresh garlic and gives it a sweet, mellow flavour. • Cinnamon This warm spice creates that sweet ‘apple pie flavour’ when added to foods like yoghurt, apples and nuts. Yum! • Caramelised onions Low, slow cooking gives your onions a lovely, sweet flavour that’s perfect for adding to sauces, pizzas and frittatas.…

Frozen meals with quinoa or brown rice are a healthier choice There’s nothing wrong with keeping a few convenience meals in the freezer or pantry for lazy nights when you don’t feel like cooking. They’re cheaper than takeaway and can be far healthier, too, if you know what to look for. Here are our tips. LOOK beyond the freezer The good news is there are now plenty of healthier choices to replace frozen pies and pizzas. • IN THE CHILLER Go for soups in pouches and tubs as an easy dinner-for-one on a cold night. • ON THE SHELF Grab a microwavable rice, bean and tuna blend for a perfect light, yet satisfying quick dinner. • IN THE FREEZER Choose frozen meals using healthy grains like quinoa and brown rice…

What we eat has a huge effect on our ability to live a rich, long life. While our average lifespan has grown by 10 years to 82 in the last half-century, are we all eating the right foods to ensure we’ll age in good health? Sadly, almost two-thirds of us are struggling with being overweight. More and more evidence shows that our diet and weight affects many markers of ageing, from the look of our skin, to our risk of cancer, heart disease and dementia. On the flip side, making good food choices today can give us lasting benefits. Turn the page for practical advice on foods that slow ageing.…

Salmon Rich in omega-3 fats for healthy joints and memory. Avocado Has a trio of vitamin C, E and ‘good’ fats for skin, eyes and heart. Berries High in vitamin C and antioxidants for supple skin. Milk A great source of calcium for strong bones. Green tea High in antioxidants to protect from cancer and heart disease. Nuts Provide heart-healthy fats and selenium for healthy skin. Eggs Contains choline and omega-3 fats for brain health. Spinach Full of protective antioxidants to fight age-related disease. Water Maintains elasticity and suppleness of skin. Extra virgin olive oil Contains heart-friendly fats and powerful antioxidants.…

Experiencing pain interferes with simple activities like grocery shopping or preparing meals. It can affect your appetite, too. And when the pain becomes long term, it is easy to let healthy eating habits slip. But watching what you eat when you have chronic pain is especially important, as it can boost your energy, improve your mood and, yes, even reduce your pain. So follow these five simple strategies. 1 Eat vegies & fish for less pain Omega-3 fats are well known for their anti-inflammatory qualities. Research has found that when people eat more of these healthy fats, they report reduced pain and use less pain medication. Additionally, enjoying foods high in omega 3s along with plenty of fruit and vegetables is strongly linked to improved mood and better mental health.…

Your -to weekday meals will never be boring again with these creative touches Cheese-topped mushrooms smashed pumpkin Serves 4 Cost per serve $5.80 Hands-on time 20 min Cooking time 45 min gluten free vegetarian diabetes friendly 800g butternut pumpkin, peeled, cut into 3cm pieces 1 tablespoon olive oil 2 teaspoons fresh thyme leaves 1 cup reduced-fat ricotta cheese 1 egg white ¹/ ³ cup finely grated parmesan 8 large portobello mushrooms, stems removed and kept 2 teaspoons olive oil 1 tablespoon coarsely chopped fresh rosemary 2 teaspoons pine nuts 1 small red chilli, thinly sliced 2 bunches broccolini, chopped ¼ cup small basil leaves, to garnish 1 Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place pumpkin on one tray and drizzle with half of the…

MONDAY Cheddar, bean & coriander stuffed sweet potatoes Serves 4 Cost per serve $2.40 Time to make 30 min gluten free vegetarian diabetes friendly 4 small orange sweet potatoes 2 shallots, thinly sliced 1 fresh long green chilli, finely chopped (optional) 1 x 400g can no-added-salt kidney beans, rinsed, drained ½ cup coarsely chopped coriander ½ cup grated reduced-fat cheddar 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Prick the sweet potatoes all over with a sharp knife. Place in a microwave-safe container and microwave on high for 10 minutes, or until soft. 2 When cool enough to handle, cut a long opening into the top of each potato, being careful to leave ends uncut. Using a tea towel to hold potato, scoop out centres,…

Each day’s menu gives you … • 6300kJ (about 1500cal) for gradual weight loss • 2 serves of low-FODMAP fruit and 5 serves of low-FODMAP vegetables • 2-3 easy, portable snacks for at home or on-the-go THURSDAY Breakfast • Tomato & feta toast 2 slices gluten-free soy-linseed toast with sliced tomato & 40g feta • 1 large orange (1800kJ/430cal total) Lunch • Pumpkin soup 2 cups store-bought or homemade low-FODMAP pumpkin soup • 30g almonds & walnuts • 1 kiwifruit (1700kJ/410cal total) Dinner • Steak & baked potato Grilled steak (120g raw), 1 baked potato with 1 tbs lactose-free sour cream & 2 cups steamed broccoli (1300kJ/360cal total) Snacks • 4 Corn Thins topped with 1 tbs peanut butter • 175g tub lactose-free fruit yoghurt (1600kJ/380cal total) Daily total: 6400kJ/1530cal…

Raising the bar With the goodness of beetroot, oats and chia, these delicious bars are perfect for lunchboxes. Organic Raspberry, Apple and Oats Aribars have no added sugar or salt and are wheat and dairy free. More milk, less sugar Sipahh Milk Flavouring Straws are an easy way to get kids drinking more milk every day. With 18 different flavours and less than half a teaspoon of sugar per straw, it’s a healthier option. Naturally nuts Mother Earth Natural Peanut Butter with LSA has no additives, no preservatives, no added oils or sugar – just PEANUT BETTER! It’s made with high-oleic peanuts. Available in Woolworths. Sugar-free chocolate Cutting out sugar? Try Well Naturally No Sugar Added Chocolate. It’s all indulgence and no guilt, thanks to stevia, a natural plant-based sweetener.…

Recipes contain no more than: • 1700kJ per main meal• 800kJ 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…

• 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…

1 Replace butter with sterol spread Using a sterol-enriched spread can help reduce ‘bad’ LDL blood cholesterol. Avocado is also a heart-healthy choice. How much? You need about three tablespoons of spread such as Pro-activ or HeartPlus each day to lower cholesterol by 10 per cent, says the research. Reach that goal by spreading it on a sandwich, melting it over vegies or in mash potato, and drinking a glass of sterol-fortified milk such as HeartActive. 2 Eat oily fish regularly Replace chicken or meat in some of your meals with oily fish (salmon, sardines, tuna) to boost your levels of ‘good’ HDL blood cholesterol and also reduce the chance of blood clots forming. A fish oil capsule taken every day will also do the trick. How much? Aim for…

Most of us need to add one more serve of dairy to our day Nine out of 10 Aussies aren’t eating enough dairy, according to our latest National Health Survey. Our consumption of dairy foods ranks almost as low as vegies, which are our least-consumed food group! Few other foods contain as much calcium as dairy, so by not having enough, we’re more likely to have weaker bones. This increases our risk of developing osteoporosis and fractures. Getting enough calcium is easy if we eat three serves of dairy a day (women over 50 years need four serves, but are ironically consuming the least dairy of all of us). So, what’s holding us back? There’s been a shift away from cow’s milk towards alternatives such as almond and coconut milk,…

Symptoms range from abdominal pain, diarrhoea and constipation, to an urgent need to use the toilet If you know what sets off IBS symptoms, you can relieve and manage it Signs and symptoms If you suspect you may have IBS, ask your GP for a diagnosis. Your doctor will then look for at least two of the following indications: • Altered stool passage (straining, urgency, incomplete evacuation) • Passage of mucus • Abdominal bloating (more common in women than men), distension, tension or hardness • Symptoms made worse by eating Other symptoms may include: lethargy, nausea, backache and bladder symptoms. What you can do If your symptoms are mild, these simple lifestyle changes may help: • Reduce alcohol, fatty foods and caffeine-containing drinks • Eat slowly • Make sure you eat three small meals a day • Avoid…

Warmer weather is coming, but it’s still cold outside, so try our hearty soups and stews using tinned tomatoes; add a tasty topping to your weeknight dinners; and bake our easy blender muffins! 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 your benefit. The table…

Lamb, haloumi & pea salad with yoghurt pea dressing Serves 1 Cost per serve $6.25 Time to make 25 min Yoghurt dressing 2 tablespoons reduced-fat Greek-style yoghurt 1 tablespoon lemon juice 1 teaspoons chopped mint ¼ cup frozen peas, thawed 1 cup watercress or baby rocket 1 shallot, sliced 1 x 125g lean lamb rump steak 30g haloumi, sliced 1 wholemeal pita bread, toasted and cut into triangles 1 Combine dressing ingredients in a small bowl; set aside. 2 Toss the peas, watercress (or rocket) and shallots together in a salad bowl. 3 Spray a non-stick frying pan with olive oil and set over a high heat. Cook the lamb for 2–3 minutes on each side, for medium, or until cooked to your liking. Set aside to rest for 5…

Kids’ greenie Serves 4 Cost per serve $0.70 Time to make 10 min gluten free dairy free vegetarian 1 ripe banana, peeled ¼ cup (50g) frozen broccoli florets ¹/ ³ cup (50g) frozen peas 1 tablespoon flaxseeds (linseeds) ½ teaspoon fresh ginger, grated (or ¼ teaspoon ground ginger) 1 cup (250ml) freshly squeezed orange juice (from about 3 oranges) 1 Roughly chop the banana and add it to a blender along with the rest of the ingredients. 2 Blend on a high speed until completely smooth. 3 Pour smoothie into four small glass bottles or glasses and serve them with straws. Note This smoothie is nut free. PER SERVE 303kJ/72calProtein 2.3gTotal Fat 1.3gSat Fat 0.1gCarbs 12.3g Sugars 10.2gFibre 2.7gSodium 6.5mgCalcium 19.0mgIron 0.6mg This is an edited extract from Green Kitchen…

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 80kg 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…

An ideal travel companion Love the food in a jar idea (July 2016). This would be awesome when travelling! Sue Hutchings, VIC Filtering out the oil myths I really enjoyed ‘Your guide to a healthier oil’ (July 2016). It gave me very clear information on a subject that has fallen to some questionable marketing ploys. Michelle Payne, NSW Carbs is not a ‘dirty’ word I loved the ‘Low carbs vs slow carbs’ article (July 2016). I think it is important that we are aware of the stigma that not all carbs are bad — and that they are, in fact, our body’s main source of fuel to keep it pumping and firing … as long as we fuel it with the right ones! Regan Donadelli, QLD *Congratulations to this month’s…

Turmeric in herbal teas and protein balls — really? This bright yellow spice is gaining popularity not just for its flavour and colour (yes, — it stains hands and tablecloths badly), but also for its anti-inflammatory and antioxidant benefits. It’s the bright yellow pigment in turmeric, called curcumin, that’s thought to bring about so many health benefits. Research shows that these include helping with Alzheimer’s disease, rheumatoid arthritis, inflammatory bowel disease — and it may also help to lower cholesterol. Cancer protection Emerging research on turmeric’s anti-cancer properties looks promising. So far, trials have been mainly lab-based, but there is reason for more human trials. Curcumin seems to be able to kill cancer cells and prevent more from growing, with the best effects seen with breast, bowel, stomach and skin…

SKIP NO MORE! More than half of us skip the most important meal of the day at least once a week, and the biggest excuse is lack of time. Although it’s easy to rely on the local cafe for a quick bite with your morning coffee, that thick slice of buttered banana bread or ‘healthy’ brekkie wrap is loaded with unwanted kilojoules — not to mention the hefty price! DESK DINING With breakfast at the desk the new norm, it often means eating when you’re actually hungry, rather than scoffing something down before you rush out the door in the morning. If there’s a toaster and microwave at your workplace, you can stash supplies there so you don’t have to bring breakfast in each morning. But if you don’t have…

‘The low-FODMAP diet is effective in over 75 per cent of IBS sufferers’ If you’ve already made the simple lifestyle changes listed on the previous page but your symptoms persist, then your GP may suggest you trial a low-FODMAP diet, with the guidance of a dietitian. The name FODMAP is simply an acronym for a group of carbohydrates (see far right) that have been shown to bring on IBS symptoms in some people. Foods high in FODMAPs include wheat, some pulses, milk, and even certain fruits and vegetables. Alcohol, fizzy drinks, fatty foods, caffeine and processed ready-made meals are also high in FODMAPs. To find your food triggers, you’ll need to follow a strict elimination diet for four to eight weeks where all FODMAPs are excluded. But this isn’t a…

‘It’s hard because I really love food and my husband loves to cook’ Keeping my symptoms under control Former world swimming champ, Hayley Lewis, laments that her passion for food means it can be tricky to manage IBS, as well as her lactose and gluten intolerances. ‘I’ve always struggled with my weight and always felt bloated. When I was swimming, I was anxious a lot. I felt a lot of pressure and I had a tricky tummy. I didn’t know if the stress was partly the cause, but my mum knew that some foods would make me unwell. I was doing four hours in the pool every day from the age of 10 until I retired at 27, so my food intake was insane. I ate a lot of junk…

Greek baked fish with roasted potatoes Serves 4 Cost per serve $4.85 Time to make 50 min gluten free dairy free diabetes friendly 500g chat potatoes, halved, or quartered if large 2 large zucchini, cut into thick batons 1 x 250g punnet cherry tomatoes 50g (¹/ ³ cup) Kalamata olives, pitted 4 x 150g firm white fish fillets 1 tablespoon olive oil 1 tablespoon coarsely chopped fresh oregano 1 teaspoon lemon zest 80g baby rocket 2 teaspoons balsamic vinegar 1 Preheat oven to 180ºC. Line 2 large baking trays with baking paper. Place potatoes on one of the prepared trays and lightly spray with olive oil. Bake for 40 minutes, or until potatoes are golden and crisp. 2 Meanwhile, arrange zucchini, tomatoes and olives on second tray; top with fish…

Fresh, hearty soup is easy to make with a can of tomatoes White bean, kale & pearl couscous soup Serves 4 Cost per serve $2.75 Hands-on time 10 min Cooking time 20 min Suitable to freeze dairy free vegetarian diabetes friendly 1 tablespoon olive oil 1 medium onion, chopped 1 garlic clove, finely chopped 1 large carrot, diced 1 celery stalk, chopped 2 thyme sprigs, plus extra sprigs, to garnish 1 x 400g can no-added-salt peeled tomatoes ½ cup pearl (Israeli) couscous 1 x 400g can no-added-salt butter beans, rinsed, drained 2 cups shredded kale 2 teaspoons red wine vinegar 4 small wholegrain sourdough rolls, toasted, to serve 1 Heat the olive oil in a large saucepan over medium-low heat. Add onion, garlic, carrot, celery and thyme. Cook, covered, for…

FIVE MINUTES is all it takes to make these delicious muffins! Made with oats, bananas and a little yoghurt — they couldn’t be healthier! Once you’ve blitzed all the ingredients, sit back and let your oven take over, wafting the sweet aroma of home baking through your kitchen. Find the easy recipe and our favourite healthy toppings over the page … Blender muffins Makes 12 Cost per muffin $0.50 Hands-on time 5 min Cooking time 25 min 2 large ripe bananas2 cups rolled oats1 cup reduced-fat Greek-style yoghurt2 eggs4 tablespoons honey1½ tablespoons self-raising flour1 teaspoon bicarb soda1 teaspoon vanilla 1 Preheat oven to 180°C. Spray a 12-hole (¹/ ³ cup capacity) muffin tin with oil, or line and grease paper muffin cases with oil. 2 Place all ingredients in a…

Eat to ease bloating “Not everyone needs to follow a low-FODMAP diet, but if you’re among the one in five Aussies who suffers from painful tummy troubles caused by Irritable Bowel Syndrome (IBS), then it can help. This 7-day menu removes the foods that can trigger bloating and tummy discomfort. Learn more about IBS and the low-FODMAP diet on p38. Enjoy!” Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Blueberry porridge made of ½ cup oats, ½ cup lactose-free milk, ½ cup blueberries & 2 tbs chopped walnuts (1700kJ/410cal total) Lunch • Pumpkin & feta salad ½ cup roasted pumpkin, 2 cups baby spinach, 40g reduced-fat feta & 1 tbs pine nuts, drizzled with 2 tsp olive oil • 1 slice gluten-free soy–linseed toast (1700kJ/410cal total)…

5 EASY SWAPS TO LOWER YOUR CHOLESTEROL Heart UK. 2016. The Portfolio Diet. Available at www.heartuk.org.uk Accessed July 2016. National Heart Foundation. 2007. Salt and Hypertension: Summary of recommendations for patients with hypertension. Available at www.heartfoundation.org.au Accessed July 2016. SHOULD YOU BE EATING MORE TURMERIC? Arthritis Australia. 2015. Complementary therapies. Available at www.arthritisaustralia.com.au Accessed June 2016. Cancer Research UK. 2015. Can turmeric prevent or treat cancer? Available at www.cancerresearchuk.org Accessed July 2016. He et al. 2015. Curcumin, inflammation, and chronic diseases: how are they linked? Molecules. 20(5): 9183–213. HOW MUCH CALCIUM IS IN THAT DAIRY FOOD? Abargouei et al. 2012. Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled WHAT’S YOUR IBS TRIGGER: DIET OR STRESS? De Roest et al.…

1 Munching on five serves of veg every day can add three years to your life … pass the carrot sticks! (What to eat to slow ageing, p32 ) 2 If you’ve eaten three serves of whole grains today, well done! Doing this daily cuts your risk of dying from heart disease by 25 per cent! (News bites, p12 ) 3 Even frozen dinners can be made healthy — add frozen veg when you pop them in the microwave. (How to choose ready-made meals! p24 ) 4 Did you know that kids aged from nine years should eat the same amount of vegies as adults? (News bites, p14 ) 5 Oats, bananas, yoghurt … these muffins couldn’t be easier! (Blender muffins, p85 ) 6 Forgot…