Innholdsfortegnelse for September 1, 2015 i Healthy Food Guide

A couple of weeks ago, I was flicking through some cookbooks and relishing the thought of my lazy weekend ahead. I’d been waiting for just such a chance to do some leisurely baking, but when I scanned the recipes, my enthusiasm dissolved into disappointment. The meals looked so delicious, but many of them used vegetables only as token decorations. As this month’s cover story explains on p32, eating a bounty of colourful vegetables is a recipe for a long, healthy life. That’s why every Healthy Food Guide meal provides at least two of your five daily vegie serves. But how much is a serve? Is it a cup, a handful or whatever lands on your plate? That’s where our free poster comes in handy. To help you eat well, we’re…

Pud to go Low in kilojoules and free of gluten, Slim Secrets Protein Puds with Chia ($4.50 each) are healthy portable snacks. Per pudding (strawberry): 382kJ (92cal), 10.1g protein, 4.1g fibre Fish for little fingers A four-star Health Star Rating makes Birds Eye Li’L Fishies Hoki & Hidden Veggies ($5.60 per 330g packet) a smart choice for fussy eaters. Per serve: 583kJ (140cal), 5.9g fat, 177mg sodium The milky way Two lactose-free glasses of Pauls Zymil Easy to Digest 25% Extra Calcium Low Fat Milk ($2.99 per 1 litre) provide all your calcium for the day. Per 250ml serve: 495kJ (118cal), 3.3g fat, 405mg calcium Sweet by nature Changing Habits Organic Pitted Dates ($28.97 per 1kg bag) are free of preservatives, sulphites, oil and flours, making them a healthy snack.…

Sneaky sugar Most of us need to cut back on sugar, the refined variety that’s made from sugar cane. This is easy when you’re sprinkling sugar into your coffee or onto your morning oats because you can see and control the amount — but sugar’s a little harder to spot when it’s hiding in processed foods and drinks. You won’t always see the word sugar on ingredients lists, as it often slinks into foods in disguise. Sweeteners such as malt syrup, agave nectar, honey and glucose may sound healthy, but they’re all refined sugars. Savoury products can be surprisingly high in sugar as well. Think barbecue sauce, marinades and chutneys. How the sweet stuff adds up Some packaged foods are made of both added and natural sugars, making this sugar-in-disguise…

Type ‘anti-ageing secrets’ into Google and watch your screen fill with nearly a million links to celebrity diets, superfoods and cosmetic elixirs. Most of them sound too good to be true, and that’s because they are — few of these fountains of youth, if any, have the support of scientific studies. Needless to say, these quick fixes only scratch the surface of our quest for a long and healthy life. Meanwhile, a significant body of evidence is steadily shining a light on how to live — and age — successfully. Interestingly, it all comes down to two factors: our genes, which we can’t change, and our lifestyle choices, which we can. And yes, our health and wellbeing hinge on one of our most important choices — the foods we eat…

TRAP #1 You think: I won’t eat all day because I’m going out to dinner Arriving at a restaurant feeling ravenous is a big mistake. First, you’re likely to overorder, choosing whichever entrée and main course catch your eye. Second, you’re likely to quickly quaff your wine and mindlessly pick at bread while waiting for the food. And third, you’ve shunned food all day, so you may feel justified in ordering dessert, even if you’re full. Your new restaurant rules! When you’re looking forward to dining out, try not to skip lunch. If your reservation is for a later hour than you usually eat, have a small afternoon snack so you’re not famished by dinner time. Take the edge off your appetite with a high-protein bite that has a low…

• You’ll add extra veg Most traditional creamy pastas are low in veg. Thanks to peas, broccolini, semi-dried tomatoes, leek and mushrooms, this dish has three satisfying vegie serves. • You’ll slash the fat Cream and cheese can make pasta very high in saturated fat, so use parmesan as a garnish. • You’ll lift the protein and lower the sodium Processed meats are packed with sodium, so the usual bacon or pancetta makes way for lean skinless chicken breast, which cuts the salt by 75 per cent! • You’ll increase the fibre Wholegrain spelt pasta provides more filling fibre than regular pasta does. And with the extra veg, this dish has four times the fibre of the regular version!…

Sautéed sprouts & mushrooms with poached egg Serves 1 Cost per serve $4.45 Time to make 20 min • dairy free PER SERVE 1845kJ/441cal Protein 23.7g Total Fat 28.2g Sat Fat 6.0g Carbs 18.3g Sugars 4.6g Fibre 10.7g Sodium 719mg Calcium 79mg Iron 3.0mg 1 tablespoon olive oil 8 Brussels sprouts, thinly sliced 6 button mushrooms, sliced 1 garlic clove, thinly sliced Pinch of chilli flakes 1 thin slice prosciutto, chopped 1 egg 1 slice wholegrain toast,to serve 1 Heat olive oil in a medium non-stick frying pan over medium heat. Sauté Brussels sprouts and mushrooms for 4–5 minutes, or until soft. Add garlic, chilli flakes and prosciutto; stir until fragrant. 2 Meanwhile, pour water into a small saucepan until two-thirds full; bring to the boil. Reduce heat to low.…

Curried fish with almond pilaf Serves 4 Cost per serve $4.75 Time to make 30 min • diabetes friendly PER SERVE 1891kJ/452cal Protein 34.9g Total Fat 9.2g Sat Fat 1.7g Carbs 53.3g Sugars 4.5g Fibre 6.8g Sodium 474mg Calcium 70mg Iron 3.3mg you’ll need … plus • turmeric• reduced-saltchicken stock• mixed frozen veg• slivered almonds 1 large brown onion, finely chopped 1 teaspoon turmeric 1 cup basmati rice 2½ cups reduced-salt chicken stock 600g mixed frozen vegetables(peas, beans and broccoli) 4 x Birds Eye SteamFreshThai Coconut Curry Fish Fillets ¼ cup slivered almonds, toasted ½ cup coriander leaves,plus extra, to garnish 1 Heat 1 tablespoon olive oil in a large, deep non-stick saucepan over medium heat. Sauté onion for 4–5 minutes, or until soft. Add turmeric; stir for 1 minute, then stir in rice.…

Shape up for spring! "As the weather warms up, we start to rethink our food choices. Porridge takes a back seat to muesli, while soups and stews make way for fresh salads and fast stir-fries. To help you feel lighter this month, I’ve designed this easy low-kilojoule meal plan. All the lunches are perfect for work, and the shopping list on p72 will save you time. So go on, put a spring in your step today! " Learn more about your individual nutrition needs on p97. MONDAY Breakfast • Banana & ricotta toast 2 slices soy–linseed toast topped with 2 tbs ricotta, 1 medium banana (sliced) & a pinch of cinnamon (1400kJ/340cal total) Lunch • Chicken, tomato & cucumber salad with hoummos (p72) • 1 x 170g tub fruit-flavoured Greek-style…

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…

Over cooking, but loving it! I love this little magazine. I love its size and the many wonderful recipes I can choose to cook. My daughter is gluten intolerant, so I was pleased to see the number of meals I can make when she comes to visit. I am 81 years young and, I have to admit, am over cooking, but I can usually find something in your lovely magazine to get the juices flowing. Keep up the good work. Dorothy Karman, ACT Important support The feature that has meant the most to me was about bowel cancer (June 2015). My husband is overcoming this, dare I say, pain in the butt of a disease. I found your article plain speaking and informative. Thank you. Sherine Whitten, VIC Ladies who…

Feel like you’re pushing a wobbly shopping trolley up and down the aisles more than ever? That’s because you probably are. A decade ago, we shopped once a week, but the average Aussie is now making up to three supermarket visits a week, or roughly 135 trips a year. Why? According to research, we’re heading back to the shops multiple times to buy fresh veg. That’s very good news when you consider the importance of fruit and veg for our long-term health. In fact, in global communities where people live to a ripe old age, 95 per cent of their diets are fruit and veg. To find out how to turn all that trolley steering to your advantage and slow ageing, turn to p32.…

Pura Double Thick Cream  130% of your daily limit (31.2g sat fat per 100ml) McCain Tuna Mornay  83% of your daily limit (20g sat fat per serve) Pampas Shortcrust Pastry  82% of your daily limit (19.6g sat fat per sheet) All Natural Bakery Bar Oat Slice Almond & Apricot  59% of your daily limit (14.1g sat fat per bar) Connoisseur Gourmet Cookies and Cream Ice Cream  49% of your daily limit (11.7g sat fat per 2 scoops)…

We say we’re craving crackers, not cracker, because who snacks on just one? Start crunching and you keep on munching! Whether we’re socialising or nibbling solo, these morsels are so moreish that we can unthinkingly wolf down a huge load of unwanted kilojoules, saturated fat and salt. If you can relate to these scenarios, rest assured that some crackers are healthier than others: You simply need to find low-sodium brands. Why? Because eating too much salt can adversely affect your blood pressure and heart health. The problem is that about 75 per cent of the salt we consume hides in packaged foods such as crackers, which can send our salt intakes soaring to dangerous heights. When you’re buying crackers, check the nutrition information panel on the box or packet and…

KILOJOULES  2722kJ (651cal) 1134kJ (271cal) Banana bread may sound healthier, but each doorstop slice has more than four times the kilojoules of a healthy, well-portioned snack, making raisin toast the lighter option. FAT 29.9g (7.5g sat fat) 7.0g (3.2g sat fat) Raisin toast has roughly a quarter of the fat of dense banana bread. To cut the fat even more, swap butter for ricotta and a thin layer of jam or a drizzle of honey. SUGAR 49.8g 16.9g Both of these café favourites contain added and natural sugars, but a single cake-like slice of banana bread carries a massive 12 teaspoons of the sweet stuff! BETTER CHOICE = RAISIN TOAST Nutrition values are from calorieking.com.au…

Longevity involves making smart decisions about many aspects of our lives, including which foods we regularly eat. This makes diet a key aspect, but our long-term health and wellbeing are determined by a multifaceted approach — and our lifestyles are vastly different from those of people living in the Blue Zones. While many of us cope with the demands of our stressful, fast-paced schedules, Blue Zone dwellers find pleasure in their steady daily routines. They all live and work with a strong sense of purpose that enables them to share good community-support networks, to nurture close relationships with relatives and neighbours, and to enjoy meals together as extended families.…

LOUD! The pressure of passing wind can cause a surprisingly loud noise. As socially unacceptable and embarrassing as this is, it’s usually out of your control. The good news is that a loud fart doesn’t necessarily have a bad smell! And you can always try passing gas with a little less force. STINKY! Certain foods produce more-offensive gas than others — think sulphur-containing veg, such as cabbage, Brussels sprouts and broccoli. Spicy curries, garlic and onion can also result in strong-smelling wind, as can dried fruit, long-life juice and deli meats that contain sulphites. FREQUENT! Excessive flatulence is usually due to a high-fibre diet, but it can also indicate a digestive disorder. Holding in farts only causes bloating and discomfort, so talk to your doctor if intestinal gas is becoming…

Spinach sun-dried tomato & parmesan filo rolls Serves 6 Cost per serve $4.90 Hands-on time 30 min Cooking time 25 min • diabetes friendly • vegetarian PER SERVE 2079kJ/497cal Protein 19.0g Total Fat 21.4g Sat Fat 5.4g Carbs 52.8g Sugars 9.3g Fibre 6.6g Sodium 442mg Calcium 317mg Iron 3.6mg 2 teaspoons olive oil 1 small onion, finely chopped 2 garlic cloves, finely chopped ¹/ ³ cup basil leaves, roughly torn ½ cup oil-free sun-dried tomatoes, chopped 200g frozen spinach, thawed, squeezed of excess moisture ½ teaspoon nutmeg 3 tablespoons pine nuts ¾ cup reduced-fat ricotta ½ cup grated parmesan (see Note) 1 egg white 8 filo pastry sheets Olive-oil spray 6 tablespoons breadcrumbs Pasta salad 3 cups cooked risoni 6 cups mixed baby spinach and rocket 1 x 250g punnet…

Warm salmon,egg & quinoa salad Serves 4 Cost per serve $6.10 Time to make 30 min • dairy free • diabetes friendly PER SERVE 2265kJ/542cal Protein 29.8g Total Fat 21.4g Sat Fat 4.2g Carbs 53.0g Sugars 24.8g Fibre 10.1g Sodium 184mg Calcium 158mg Iron 8.4mg 1 cup quinoa ½ teaspoon Moroccan seasoning 1 large head broccoli, cut into florets 200g skinless salmon fillet, poached, flaked 2 eggs, soft boiled, halved 1 red onion, thinly sliced 2 large carrots, julienned or cut into strips with a vegie peeler 2 cups baby spinach 1 Lebanese cucumber, sliced ¹/ ³ cup sultanas ¼ cup chopped mint Dressing 2 tablespoons olive oil Zest and juice of 1 lemon 1 tablespoon honey ¹/ ³ cup chopped flat-leaf parsley 1 Boil 2 cups water in a…

LABEL DETECTIVE: HOW TO SPOT SUGAR, p28 Food Standards Australia New Zealand (FSANZ). 2012. Nutrition information panels. Available at www.foodstandards.gov.au Accessed June 2015. US Food and Drug Administration. 2015. Proposed changes to the nutrition facts label. Available at www.fda.gov Accessed June 2015. World Health Organization. 2015. Guideline: Sugars intake for adults and children. Available at www.who.int/nutrition/publications/guidelines/sugars_intake/en/ Accessed June 2015. THE LIFESTYLE THAT SLOWS AGEING, p32 American Heart Association Newsroom. 2015. Semi-veggie diet effectively lowers heart disease, stroke risk. Available at www.newsroom.heart.org/news/ www.newsroom.heart.org/news/semi-veggie-diet-effectively-lowers-heart-disease-stroke-risk semi-veggie-diet-effectivelylowers-heart-disease-stroke-risk Accessed June 2015. Australian Institute of Health and Welfare. 2015. Overweight and obesity. Available at www.aihw.gov.au Accessed June 2015. Blue Zones. 2015. Available at www.bluezones.com Accessed June 2015. Cancer Council. 2009. Position Statement — Meat and cancer prevention. Available at www.cancer.org.au Accessed June 2015. Nuts…

1 Make veg more than a side. When they star in your meals, you’ll be eating like people (The lifestyle that slows ageing, p32 ) 2 Nibble on just 10 Arnott’s Chicken Drumstick Shapes and you’ve eaten nearly 20 per cent of your daily salt limit. Find that hard to swallow? (How much salt is in savoury crackers? p24 ) 3 Next time you have a café brunch, forgo banana bread in favour of raisin toast — it has less than half the kilojoules! (This vs that, p29 ) 4 Swap takeaway pad thai for our tasty version to slash more than 3500kJ (837cal)! (Quick & easy Asian, p48 ) 5 A healthy serve of meat can fit in your palm. (Free portion-size guide, poster) 6…

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…

When you catch up with old friends, do you ever wonder why some look a little older than others? Interestingly, the speed at which we age varies widely, proves a new US study. When researchers tracked approximately 1000 people as they aged from 26 to 38, they also measured each individual’s ‘rate of ageing’ — and produced fascinating results. By the time study subjects reached 38, their biological ages ranged from a vibrant 28 to a premature 61. Why? Well, some of us are simply genetically blessed, but the study authors say that our environment also has a huge influence on how fast, and how well, we age. In other words, it largely comes down to our choices. The food we eat, the job we choose, the partner we have,…

1 EATING CHARRED, OVERDONE MEAT Barbecuing meat until it blackens creates harmful chemicals, namely heterocyclic amines (HCAs) and advanced-glycation end products (AGEs). Some studies link these toxic compounds to accelerated ageing and an increased risk of some cancers. 2 OVERINDULGING IN SWEETS Sugary processed are major sources of AGEs, which can damage collagen and elastin, proteins that keep our skin firm and elastic. A high-sugar diet also triggers inflammation in the body, a condition that can fast-track ageing and disease. 3 DRINKING ALCOHOL TO EXCESS Enjoying wine in moderation is one thing, but long-term heavy drinking is quite another. This habit can have serious consequences for your health, including your looks. Consuming large amounts of alcohol causes dehydration, which can promote poor skin texture and wrinkles. More important, hitting the…

1 CHEW YOUR FOOD WELL The more quickly you eat, the more air you swallow, sending gas swirling down into the gastrointestinal tract. Digestion starts in the mouth, so make sure you chew slowly and wait a few moments between mouthfuls. 2 ADD FIBRE GRADUALLY A sudden switch from a low- to high-fibre diet can make you fart more than usual. Increase your fibre intake in stages to help your gut bacteria and digestive system adjust. 3 MOVE MORE EVERY DAY Regular exercise, such as walking, aids digestion by stimulating the intestinal muscles. Certain yoga positions can also help relieve gas, bloating and abdominal pain. 4 AVOID FIZZY DRINKS Carbonated soft drinks, mineral water and beer can cause gas to build up in the intestinal tract. Excess air can enter…

Warm days are on the horizon, so try our spring-fresh Asian favourites, clever quinoa dishes and tasty ways with filo pastry! We’ve done the hard work for you! Our recipes are based on fresh, 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 on p97 helps you determine how each recipe works as part of your…

Creamy chicken & mushroom pasta Serves 4 Cost per serve $5.35 Time to make 25 min • diabetes friendly PER SERVE 250g spelt pasta 1 cup frozen baby peas 2 bunches broccolini, trimmed, cut into 4cm lengths 400g chicken breast fillets, thinly sliced 1 leek, white part only, thinly sliced 200g button mushrooms, thinly sliced 2 garlic cloves, crushed ½ cup reduced-salt chicken stock ¹/ ³ cup reduced-fat Philadelphia Cream for Cooking ¹/ ³ cup oil-free sun-dried tomatoes, thinly sliced 2 tablespoons chopped flat-leaf parsley, plus extra, to garnish 2 tablespoons finely grated parmesan 1 Cook spelt pasta according to packet instructions until al dente. Add peas and broccolini for last 2 minutes of cooking time. Drain pasta and veg; return to pan. 2 Meanwhile, set a large non-stick frying…

1 Measure out quinoa in the proportion 1 cup quinoa to 2 cups water or stock. Rinse quinoa under cold running water before cooking. 2 Bring a large saucepan of water, herb-flavoured water or stock to the boil. Add quinoa to pan. 3 Cook quinoa over a gentle simmer for 12–15 minutes. 4 Once quinoa has absorbed all the water, fluff grains with a fork and serve.…

Fruit & nut bars Makes 16 squares Cost per serve $0.40 Time to make 10 min plus 2 hours chilling • dairy free PER SERVE 608kJ/146cal Protein 2.5g Total Fat 4.8g Sat Fat 0.4g Carbs 21.7g Sugars 15.8g Fibre 3.8g Sodium 7.7mg Calcium 24mg Iron 1.2mg what you’ll need 225g pitted fresh dates 150g rolled oats 80g raisins 50g dried apples 50g skinless blanched hazelnuts 25g ground almonds 25g walnuts 3 tablespoons unsweetened apple sauce [or purée] 1½ teaspoons ground cinnamon A pinch of ground nutmeg Place all the ingredients in the bowl of a food processor and blitz to produce a well-combined and slightly coarse, sticky mixture. Firmly press into a 20cm square tray or brownie tin lined with plastic wrap. Chill for 2 hours, or until set, then…

Bag great flavour Iconic Aussie brand Vege Chips is fast becoming a household name. Free of gluten and added nasties, this healthy alternative is suitable for vegetarians as well as vegans, making it a lunch-box favourite. Love your brekkie Carman’s Deluxe Gluten Free Muesli is a low-GI mix of lightly toasted flakes; tasty dried fruits; and a blend of honey-roasted nuts, seeds and cinnamon. See carmanskitchen.com.au for more. Crunch into lunch Made of sun-ripened corn and four whole grains, Real Foods Multigrain Corn Thins taste delicious – just like popcorn in a crispbread! See the high-fibre range at cornthins.com.au. Keep it sweet As a unique blend of sweeteners that delivers a delicious sugar-like taste, Equal NEXT satisfies your cravings without all the calories. Try Next in your coffee or tea,…