Innholdsfortegnelse for November 1, 2015 i Healthy Food Guide

One of our aims at Healthy Food Guide is to make your grocery shopping easier. That’s why our dietitians analyse all the latest products, to help you make sense of bewildering nutrition information on food packets, and sort for you the genuinely good from the trumped-up health imposters. For three years now, we’ve been awarding the best of the best in our annual Healthy Food Awards (p20). On judging day, our HFG dietitian Brooke Longfield and I were joined by two of Australia’s most seasoned, and high-profile dietitians Dr Joanna McMillan and Catherine Saxelby. Wielding tasting spoons, we sampled more than 40 foods — it was quite a day! The stand-out this year was the growing range of delicious ready-made meals. It’s fantastic to see all the healthy options —…

Go Natural Macadamia Dream Bar If you look past the word ‘natural’ in the brand name, a sugary, fatty yoghurt coating surrounds those healthy macadamias! At 1142kJ (273cal) this nutty bar has double the kilojoules of a dietitian-approved snack, and over a quarter of your daily saturated fat limit. Now, that’s some sugar coating! Our tip: Ditch this kilojoule-rich bar and look for one with less than 800kJ (about 200cal). Lean Cuisine Classic Pumpkin, Spinach & Ricotta Lasagne A ‘97% fat free’ meal with a name implying there’s lots of healthy vegetables sounds pretty good to us. Well, this ‘vegie’ lasagne actually has less than half a serve of veg! It also dishes up 1160mg of sodium, which is half your daily limit. Who else is left with a bad…

What’s good about it? Potassium is essential for good health. It helps your muscles and heart to function. And without the right amount, our heart and nervous system won’t work properly. Another benefit is that potassium, along with magnesium, preserves bone calcium, helping you avoid weak bones in later life. So where can I find it listed on the pack? Unfortunately, potassium was taken off information panels a few years ago when labels were shortened. Today it only appears if a manufacturer claims a food is a “good source of potassium”, or if they are marketing a product that’s low in salt. That’s because studies show an effective way to reduce blood pressure is to eat foods low in sodium and high in potassium. So, on items such as no-added-salt…

If you often eat on the run, this latest research may stop you in your tracks — People ate five times more chocolate when walking, than they did when sitting. The UK study looked at a variety of foods and compared how much we eat when walking, watching TV and chatting with friends. It concluded eating on-the-go was the least healthy food scenario, putting you at the greatest risk of weight gain. In the meantime, you can put your best foot forward if you walk (without eating), for just 25 minutes a day. A new study suggests just 25 minutes of brisk daily walking can add up to seven years to your life. It can also help you whittle away any unwanted excess kilos. So, turn over the page for…

DID YOU KNOW? 7 in 10 of us will suffer from heartburn at some point Food is one of the greatest joys of life, but for some people, after the pleasure comes terrible pain. Heartburn has many names including ‘indigestion’ and ‘acid reflux’. According to The Gut Foundation, seven in ten Australians will suffer from this uncomfortable sensation at some point in our lives. Heartburn happens when the valve between the stomach and oesophagus opens more than it should, allowing powerful acid to rise from the stomach into the lower oesophagus. “Heartburn results in a burning sensation in the chest or throat, sometimes accompanied by a bitter or sour taste in the mouth, or other issues like a persistent cough and hoarse voice,” explains Melanie McGrice, accredited practising dietitian and…

Ginger-soy skewers with egg-noodle salad (p58) Serves 4 Cost per serve $3.65 Hands-on time 25 min Cooking time 10 min dairy free diabetes friendly 8 bamboo skewers 500g chicken breast fillets, cut into even pieces 1 tablespoon reduced-salt soy sauce ½ teaspoon sesame oil ¼ teaspoon five-spice powder Pinch of ground white pepper 1 tablespoon finely grated fresh ginger 3 teaspoons honey 200g dried egg noodles 2 large Lebanese cucumbers, halved lengthways, seeded, thinly sliced diagonally 2 medium carrots, peeled into long ribbons 1 x 250g punnet cherry tomatoes, halved ½ cup mint leaves ½ cup coriander leaves ¼ cup lime juice, plus lime wedges, to serve 1 tablespoon rice bran oil 1 tablespoon chopped unsalted peanuts 1 Soak bamboo skewers in a shallow dish of cold water for 30…

Roast pumpkin & pea risotto Serves 4 Cost per serve $2.10 Time to make 30 minvegetarian 500g butternut pumpkin,peeled, cut into 2cm pieces1 tablespoon olive oil2 cups reduced-saltvegetable stock1 medium brown onion,finely chopped1½ cups (330g) arborio rice1 cup frozen peas¼ cup finely grated parmesan¹/ ³ cup mint leaves 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place pumpkin pieces on prepared tray; drizzle with half of the olive oil. Bake for 20 minutes, or until pumpkin is just tender. Cover to keep warm; set aside. 2 Meanwhile, add vegetable stock and 2 cups cold water to a large saucepan set over high heat. Cover pan and bring to the boil. Reduce heat to low; keep liquid at a simmer. 3 Heat remaining olive oil in…

The sweetest thing Sugars of the World are exotic sugars from around the globe so you can add an international twist to your favourite recipe (or cup of tea) without ever leaving the kitchen. See sugarsoftheworld.com Feel your oats Sunsol’s Premium Natural Muesli Range includes six tasty blends packed with wholegrains, fruit, nuts and seeds that comes in a resealable stand-up packet that’s easy to store: sunsol.com.au Go green Non-toxic GreenPan cookware is a safe and healthy choice, especially the prized Milan 3D Smooth Fry Pan with its non-stick coat and revolutionary induction base for outstanding performance. Protein enriched Nutrisoy Tasty Tempeh ticks heaps of healthy boxes. Loaded with natural fibre and minerals, it’s a good source of protein and free of cholesterol with a yummy nutty flavour. See nutrisoy.com.au…

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…

Sweet stuff drives us nutty Hidden sugar seems to be everywhere. Thanks for your article about nut butters and the sugar lurking inside (Oct 2015). Definitely making my family aware and informed to make better choices. Cheers guys!›Laura Scriven, NSW Luscious loaf The banana, raspberry and walnut loaf (Oct 2015) was a beauty and went down a treat for the family! Joel Van den Dungen, VIC Make friends with salad I was particularly pleased to see vegetables included in the portion guide (Sep 2015). It’s often confusing, when aiming for five serves a day, as to how much a healthy serving is. Annette Jones, NSW Show us your HFG style! via Instagram Quinoa crusted schnitzel (Oct 2015). It was delicious! @preserve_nutrition via Instagram I love this article in @hfgaustralia. This…

This trendy kitchen gadget transforms plain vegies into colourful works of art. If you haven’t got one, chances are you know someone who swears by it. So is it worth adding to your Christmas wishlist? What is it? … Think of this device as a julienne peeler and mandolin combined, turning vegetables and fruit into curly, ribbon-like strands. Why you need one … If you’re trying to feed more veg to your family, a spiralizer creates zucchini noodles (dubbed zoodles), sweet potato spirals, beetroot ribbons — the list is endless. Keep in mind … Eating more veg is great, but ditching carbs altogether is not. So if you’re swapping spaghetti for zoodles, add some grainy bread on the side or toss in some brown rice. 3 of the best... Chef…

• KFC Zinger Stacker Box Meal A double-stacked burger, fried chicken wings, chips, potato and gravy, and a can of soft drink translates to a shockingly unbalanced meal. Devour this and you’ve eaten close to a hefty 6000kJ (1435cal), along with more than 150 per cent of your daily sodium limit. No thanks! • Hungry Jack’s Ultimate Double Whopper With a double serving of meat and cheese, plus streaky bacon, there’s no over- - serves up more than a day’s worth of saturated fat, and a whopping 4773kJ (1142 cal) too. And no, you don’t need fries with that! • Pizza Hut Loaded Pepperoni on a Cheesydog Crust Just one greasy slice has a massive 1413kJ (338cal). Finish off half a family-sized pizza and you’re teetering on your total daily…

DID YOU KNOW The average woman burns: • 300kJ (72cal) walking slowly for 20 minutes • 1600kJ (383cal) walking briskly for one hour.* Adding walking to your healthy-eating regimen is an easy and effective way to shed unwanted kilos. So we’ve developed a 4-week plan to help you put your best foot forward this summer. Our program starts with short walks, making it easy to slot into your lifestyle — whether you’re a morning person up with the larks; prefer to lace up your sneakers at lunch; or want a de-stressing walk at the end of a busy day. Get ready Wear comfortable and supportive shoes, and loose-fitting clothing. (And it’s a good idea to speak to your doctor about any new exercise you’re planning before you start.) Get set…

We’ve got your busy weeknights sorted with easy chicken dinners and hearty, meat-free meals full of delicious flavours. Plus, you’ll love our kid’s party ideas, too! 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 on p97 helps you determine how each…

This fruity snack will leave little ones berry happy! Keep your house lolly-free with these cute, crafty snacks! Send kids home with these fruit-filled butterfly bags! The kids will have a ball helping you make these ‘treats’! These healthy, kid-friendly treats will be a big hit at the party! Capsicum monsters Serves 10 Cost per serve $1.70 Time to make 20 min vegetarian Cut the tops off 1 large green capsicum and 1 large yellow capsicum. Stand capsicum cups upright and fill each cup with 1 x 200g tub of reduced-fat hoummos or tzatziki. Slice 3 capsicums (red, yellow and green) into strips; stand into hoummos (or tzatziki) to make ‘hair’. Make ‘eyes’ with small circles of sliced cheese, sliced olives and blueberries, using a toothpick to hold in place.…

Have your say or share a snapshot of your HFG creation and you could win a GreenPan Stockholm 2-piece frying pan set with a bonus glass lid! Suitable for all stove tops. It’s guaranteed to never blister, peel or release toxic fumes into your kitchen. * Congratulations to this month’s winner — Laura Scriven of NSW — who’s won a GEFU Spiralfix valued at $59.95! Have your say at healthyfoodguide.com.au , or send us a letter at Locked Bag 5555, St Leonards NSW 1590…

Did you know that when a food comes in unusual packaging we’re likely to scrutinise the claims on the pack more closely? According to a new Dutch study, we’re also more likely to believe its claims about any health benefits, and be willing to pay more. So beware of that fancy pack on the supermarket shelf — and turn to the nutrition info for the true story! This month we’ve sifted through hundreds of packs on shelves to come up with the winners of our annual Healthy Food Awards. These are your guarantee of quality nutrition and great flavour. See the results on p20.…

THE JUDGES Dr Joanna McMillan Dietitian/Nutritionist, creator of healthy lifestyle website, Dr Joanna Andrea Duvall Editor, Healthy Food Guide magazine Brooke Longfield Dietitian, Healthy Food Guide magazine Catherine Saxelby Nutritionist, creator of popular blog Foodwatch and author of bestselling book Nutrition for Life If front-of-pack claims and back-of-pack nutrition figures leave you baffled, you’re not alone. Navigating the supermarket aisles for healthy food choices can be tricky — so we’ve done the hard work for you. Our dietitians have scoured supermarkets and grocery stores analysing hundreds of brands across 12 different categories to find you the most nutritious. And then we’ve put them to the taste test. It’s time to introduce our 2015 Healthy Food Award superstars! These winning products taste delicious and are good for you too. So spot…

KILOJOULES 655kJ (157cal) 227kJ (54cal) Ham has a third of bacon’s kilojoules, and we tend to eat it in smaller portions too — compare a thin slice of ham in your sandwich with the tower of bacon in a greasy fry-up! FAT 14.1g(5.3g sat fat) 1.8g(0.7g sat fat) Just one rasher of bacon serves up a quarter of your daily saturated fat allowance. Two thin slices of ham only has a fraction of that! SODUIM 574mg 647mg Ham and bacon are often cured with salt which is a concern if you have high blood pressure. Plus, both of them can contain nitrates, preservatives linked with an increased risk of bowel cancer. BETTER CHOICE = HAM Ham is a healthier choice for your waistline than bacon. But given they’re both high…

Open the chiller cabinet in your corner shop and a slew of icy ‘health’ drinks look cool and inviting. And on a hot day, it’s easy to bypass that bland bottle of water for these tempting choices. You’d be forgiven for thinking these drinks are healthy — after all, who could fault ‘vitamin’ water or an electrolyte-rich sports drink? But clever marketing claims and labels can hide a mass of sugar, unwanted kilojoules, and in turn, extra kilos! In fact, some sports drinks have up to 8 teaspoons of added sugar in just one bottle — that’s on your way to the 12 teaspoons a day recommended by the World Health Organisation. Energy drinks can be the worst culprits — small cans sometimes spoon in six teaspoons of sugar, while…

•Take shorter, faster steps This hikes up both your heart rate and your metabolism. • Work your arms Bending your elbows and swinging your arms while walking helps you move faster, and increases your workout. • Head for the hills As your body adjusts to your new walking routine, boost your workout by adding steeper hills or more of an incline on the treadmill. • Stand straight Resist bending into hills and keep your posture upright — it will strengthen your butt and leg muscles, and you’ll burn more kilojoules. • Raise your rate To reap maximum health benefits you need to increase your heart rate, so beware of accidental traps that slow you down such as texting, reading your phone, strolling with a friend who’s less fit, or walking…

There are many different ways to eat a healthy diet! It’s the time of the year when warmer weather and holidays approaching makes us think, “I need to do something about my health. I’m going on a diet!” If this sounds like you, there's a couple of home truths we need to discuss. Starting with … Home truth #1 Almost any weight-loss diet will work if you stick to the rules. Whether you opt for low-carb or sugar-free, you’ll lose weight simply because, by cutting out some foods, you’ve restricted your kilojoules. Which brings us to … Home truth #2 Losing weight is not the big problem with diets: keeping it off is! On any diet where groups of foods are forbidden, we can feel deprived, leading us to fall…

Roast veg salad with satay dressing ( p64 ) Serves 4 Cost per serve $3.70 Time to make 40 min plus 2 hours soakinggluten free dairy freediabetes friendlyvegetarian ¹/ ³ cup (50g) unsalted, roasted cashews 1kg pumpkin, peeled, seeded, diced into 2cm cubes 2 x 400g cans no-added-salt chickpeas, rinsed, drained 2 bunches broccolini, trimmed, cut into long florets 1 teaspoon gluten-free curry powder1 tablespoon mirin3 teaspoons lemon juice4 cups baby spinach½ small red onion, thinly sliced 1 Place cashews in a medium bowl, cover with cold water and leave to soak for 2 hours. 2 Preheat oven to 180°C. Line 2 baking trays with baking paper. Place pumpkin on one tray and spray lightly with olive oil; roast for 30 minutes, or until pumpkin is tender and golden. 3…

Summer starts weight here loss ! "With the festive season just around the corner, now is the time to get your health on track! This low-kJ menu is designed to help you achieve gradual weight loss of about 0.5–1kg per week. Of course, what you eat is only part of the health picture, so turn to p36 for our 4-week walking plan. Now you have all the tools to make this your healthiest summer yet!” Learn more about your individual nutrition needs on p97. MONDAY Breakfast • Bircher overnight oats ¹/ ³ cup rolled oats, ¹/ ³ cup milk, ¹/ ³ cup Greek-style yoghurt & ½ grated apple, all soaked overnight, topped with ¼ cup berries & 1 tbs chopped walnuts (1800kJ/430cal total) Lunch • Chicken pita pocket 100g cooked…

GET YOUR PAWS ON … PAPAYA! p19 Papaya Australia. 2015. Facts and tips. Available at www.australianpapaya.com.au Accessed September 2015. LABEL DETECTIVE: WHY YOU NEED TO CARE ABOUT POTASSIUM, p28 Barzel, US. 1995. The skeleton as an ion exchange system: implications for the role of acid-base imbalance in the genesis of osteoporosis. J Bone Min Res. 10(10): 1431–6. NHMRC. 1991. Nutrient Reference Values — potassium. Available at www.nrv.gov.au Accessed August 2015. WALK OFF WEIGHT, p36 Biswas et al. 2015. Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: A systematic review and meta-analysis. Ann Intern Med. 162(2): 123–132. HOW TO HEAD OFF HEARTBURN, p38 Digestive Health Foundation. 2010. Information about Heartburn (Oesophageal Reflux). Available at www.gesa.org.au Accessed September 2015. Shah et…

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 NOVEMBER 2015 HEALTHY FOOD GUIDE 97…

1 Expectant mums can get 20 per cent of their recommended daily folate needs from one papaya or pawpaw. (Get your paws on … papaya! p19 ) 2 Just one rasher of bacon sizzles through a quarter of your daily sat fat allowance. (This vs that, p26 ) 3 Step up the pace! Walking briskly for an hour can burn around 1600kJ (383cal). (Walk off weight, p36 ) 4 Dive into this delicious salmon salad! Eating oily fish helps reduce the risk of depression. (Low-kJ flavour feasts, p70 ) 5 Adding half an avo to your hamburger helps reduce the risk factors of heart disease. (News bites, p12 ) 6 Beware of the ‘health halo’ effect! Many ‘raw’ sweet treats have the same amount of…