Innholdsfortegnelse for February 2016 i Healthy Food Guide

• 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…

Have your say or share a snapshot of your HFG creation and you could win a collection of four beautifully illustrated cookbooks from Bloomsbury. Included are River Cottage Gluten Free, River Cottage Australia, River Cottage Love Your Leftovers and River Cottage Light & Easy. * Congratulations to this month’s winners — Keryn Hale, Danni Staley and @bakebikeblog1 — who have each won an OTi Organiser pack worth $80. Have your say at healthyfoodguide.com.au , or send us a letter at Locked Bag 5555, St Leonards NSW 1590…

Pull out the wok! Chinese New Year (February 8) is a good reason to enjoy some of our favourite Asian meals. So, here’s a few food facts you may not know: • Serving fish is traditional and it’s a good omen to have some left over at the end of the meal as this promises a year rich in money, health and friendship. • According to legend the more dumplings you eat during New Year celebrations, the more money you can make in the year ahead. • Noodles are served longer than normal and symbolise longevity for the eater. • It’s unlucky to arrange dumplings in circles as it signifies your life will go round in circles. For luck, they should be served in a straight line. • Eating oranges…

Stephanie Osfield has won the DAA Excellence in Nutrition Journalism Award two years running for her HFG stories. As scientists cook up ways to improve the taste of food with microscopic ingredients called nanoparticles, some say they’re playing with fire. Yet living in the modern world brings us all into daily contact with these particles. They may sound straight out of a sci-fi blockbuster, but they’ve already been introduced into a wide range of products such as food, paint, plastics, sunscreen and even tennis rackets. So how do they work? And how safe are they? Here are 10 things you need to know about them. We don't know if nanoparticles tiny so in food are they can move normal through cell walls 1 THEY’RE MINISCULE To help you get the…

Gluten-free paella Serves 4 Cost per serve $4.65 Hands-on time 10 min Cooking time 40 min gluten free dairy free diabetes friendly 2 teaspoons olive oil 250g chicken breast fillet, thinly sliced 1 medium red onion, sliced 75g gluten-free chorizo, thinly sliced 1 teaspoon sweet paprika 2 garlic cloves, crushed 200g Spanish calasparra (or arborio) rice Pinch saffron strands, dissolved in 1 tablespoon water 1 cup gluten-free reduced-salt chicken stock 1 x 400g can cherry tomatoes 1 roasted red capsicum, sliced 300g broccoli, cut into small florets 1 cup frozen green peas 250g peeled green prawns, tails intact Chopped flat-leaf parsley, to serve Lemon wedges, to serve 1 Heat half of the olive oil in a large heavy-based frying pan over medium heat. Cook chicken, stirring, for 2–3 minutes, or…

‘As a dietitian, I have recommended the Peppercorn range of lean sausages and burgers for more than 10 years. Not only is the whole range extra lean but they also taste great, making good nutrition an easy choice for busy Aussie families – no matter who you are cooking for. In addition, the entire range is gluten free and the chicken sausages tick the box for individuals who need foods low in FODMAPS. You can’t go wrong with Peppercorn as a quick, easy and nutritious meal choice on the go, and even better they are 100% Aussie made and owned.’ Susie Burrell’s Chicken Snag Fried Rice Serves 4 2 teaspoons olive oil 375g Extra Lean Chicken Sausages 50g extra lean, gluten-free bacon, finely chopped 1 small brown onion, finely chopped…

Nutritionist Claire Turnbull tells us she rarely meets anyone who says they eat only because they have to. Enjoying food is normal and we’re hardwired to get a buzz of pleasure from doing it. But we all know what happens when we enjoy that buzz a little too much. And, at this time of year after holidays filled with lounging and eating, it may be time to reassess our relationship with food. As Claire explains in our cover story, How to Make Good Habits Stick (p36), restrictive diets that ‘ban’ certain foods don’t work (for some astonishing scientific proof, see Ditch the Diet, News Bites on p13). So Claire offers some simple and effective strategies that you can live with for life. Meantime, we show you how you can upgrade…

13% That’s the amount you’ll lower your risk of type 2 diabetes by eating two homemade meals each day. Why not take the 7-day cooking challenge during Australia’s Healthy Weight Week (February 15-21) to create homemade meals for a whole week. Sign up for the challenge and find cooking events near you at healthyweightweek.com.au American Heart Association Scientific Sessions, 2015 DINNER DISTRACTIONS Does your family sit down to dinner with the TV blaring, the dog barking and the phone ringing off the hook? A new US study has found that distractions at dinner lead to parents overeating and setting a bad example to their kids. Couple and Family Psychology: Research and Practice, 2015 Food facts & fictions Have you ever wondered... Why Does Asparagus Make Your Wee Smell?…

SOY SAUCE Slash your sodium intake by nearly 50 per cent without sacrificing flavour with Kikkoman Less Salt Soy Sauce. Add it to your stir-fries, sauces and soups. SATAY SAUCE  KanTong Satay Chicken Cooking Sauce has at least 70 per cent less salt and significantly less sugar than many other popular satay sauces. SWEET CHILLI SAUCE Add heat with a dash of Sriracha Hot Chilli Sauce. You’ll save over 2 teaspoons of sugar per tablespoon of sauce compared to other chilli sauces. COCONUT MILK Trident Light Coconut Milk saves you 20g of saturated fat per ½ cup compared to other products, without losing its silky, rich texture. OYSTER SAUCE This savoury condiment can be high in sugar. Chang’s Original Oyster Sauce has 9.7g sugar per 100g — half the amount…

You may not realise that the ‘superfood’ smoothie or ‘fruity’ iced tea you’ve ordered is loaded with sugar. Many of these drinks are based on ingredients such as milk and fruit that contain natural sugars, but it’s the added variety that sends sweetness levels soaring. Fruit syrups, honey, maple syrup, fruit juice, ice cream and sweetened yoghurt or sorbet are the culprits. So when you order a large ‘healthy-looking’ berry smoothie with your ‘light’ brunch you could be consuming the equivalent of a substantial meal, thanks to the smoothie’s 2000kJ (478cal), most of which is hidden sugar. Even the traditional milkshake has been revved-up with mix-ins such as Tim Tams, Oreos, peanut butter and other extras. So how can you enjoy these treats and cut back on the added sugar?…

HFG nutritionist Claire Turnbull is passionate about helping people lead healthier lives. I don’t meet many people who can honestly tell me they always eat for the right reasons. They eat to be sociable and because they feel like it's rude to say 'no'. They eat because it's free or they don’t like to waste things, because they have been taught to finish every scrap on their plate. They use food as a reward or a treat, and eat for something ‘to do’ or to fill a break in the day when they have a coffee and a muffin before going back to work. Food is used to ease pain, manage emotions, as a form of comfort and pleasure, as well as punishment and escape. Food has become a drug…

STRESS When we’re feeling exhausted and under pressure, stress can disrupt the production of the hormone aldosterone. This hormone helps regulate your fluid and electrolyte levels, triggering dehydration. HERBAL SUPPLEMENTS Herbal supplements such as dandelion, parsley and celery seed increase urine production and are used to treat fluid retention. Excessive use can cause dehydration, so watch the dosage. BREASTFEEDING Breastfeeding mums need an additional 700ml (about 2 cups) of water a day to replace the fluid lost in breast milk. A good idea is to keep a glass of water or a water bottle close by to drink while feeding baby. IRRITABLE BOWEL SYNDROME Diarrhoea is a common symptom of irritable bowl syndrome and can cause dehydration. (In fact, any gastro upset can.) So it’s vital to drink plenty of…

Take the heat out of the kitchen with our smart summer salads and breakfast-to-go smoothies. Savour a fruit flan makeover and turn 10 ingredients into five easy dinners. Plus thrill the kids with our rainbow fruit serpent! 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…

THE 2 MINUTE BREAKFAST If you have a blender, this is the perfect way to ensure you have a healthy breakfast-to-go all week long. By placing the ingredients of your favourite smoothie into individual bags and popping them in the freezer, all you need to do on weekday mornings is pour a bag into the blender with your favourite liquid and blitz. It’s also a handy way to to make the most of summer’s delicious in-season fruit, such as mangos, pineapple and berries. • Use sandwich-sized zip-lock bags to freeze the perfect portion for an individual smoothie. • Chop fruit into even-sized chunks and grate harder vegies such as carrot or beetroot. • Squeeze as much air out of each bag as possible to prevent frost from forming inside. •…

Peach & berry flan Serves 12 Cost per serve $1.20 Hands-on time 20 min Cooking time 35 min diabetes friendly 3 eggs ¹/ ³ cup caster sugar 2 teaspoons vanilla extract 1 cup corn kernels, fresh or canned (well drained) 40g olive-oil spread, melted ¹/ ³ cup self-raising flour 1½ cups almond meal Zest of 1 lemon 1 large peach, stoned, thinly sliced ½ cup fresh or frozen raspberries Icing sugar, to dust 1 Preheat oven to 170°C. Lightly grease a round 24.5 x 3cm fluted, loose-based flan tin. 2 Place eggs, sugar and vanilla extract in a large mixing bowl. Beat with an electric mixer on medium speed for 4–5 minutes, or until thick and creamy. 3 Meanwhile, blitz the corn kernels with a stick blender (or in a…

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…

NOW IN SEASON — GRAPES, p19 ABC Rural. 2014. Scientists developing lolly flavoured grape varieties; Nov 20, 2014. Available at www.abc.net.au Accessed November 2014. Fresh for Kids. 2011. Grapes. Available at www.freshforkids.com.au Accessed November 2015. National Public Radio (NPR). 2013. We Like ‘Em Big And Juicy: How Our Table Grapes Got So Fat. Available at www.npr.org Accessed November 2015. The University of Sydney. 2015. The Glycemic Index. Available at www.glycemicindex.com Accessed November 2015. LABEL DETECTIVE: DOES ADDED FIBRE IN FOOD TRIGGER BLOATING? p20 Food Australia Supplement. The Resistant Starch Report: An Australian update on health benefits, measurement and dietary intakes. Available at www.foodaust.com.au Accessed October 2015. Tate & Lyle. 2014. Polydextrose: Health Benefits and Product Applications. Available at www.foodnutritionknowledge. info Accessed October 2015. 5 TELLTALE SIGNS THAT YOU’RE…

1 Kick off your day with this delicious Banana, nut & berry knockout smoothie. (Freeze a smoothie, p64 ) 2 Effortlessly boost the fibre in your diet by stashing microwave brown rice in your pantry — 90 seconds to healthy meals! (Upgrade your pantry, p30 ) 3 Drink up! We lose half a cup of water each day just by breathing. (5 telltale signs that you’re dehydrated, p42 ) 4 For a healthier curry, look for a sauce with less than 500mg sodium per 100g. (Smart swaps: Better Asian cooking, p22 ) 5 Whip up this divine fruit tart and enjoy twice the fibre and half the kilojoules of store-bought flans! (HFG Makeover: Fruit flan, p82 ) 6 Eating at least two home-cooked meals a…

Back on track! About five years ago I had a subscription to your magazine, I enjoyed the recipes, devoured the information and I was feeling great. Then the subscription expired and slowly I went back to my old habits. Yesterday I went to see a dietitian and lo and behold, she pulled out Healthy Food Guide as a reference. Today I went to buy a copy and I have made myself promise to never go off the tracks again. Thank you! Keryn Hale, NSW Myths debunked ‘The headlines that are bad for your health’ (Dec 2015) really struck a chord. For years I’ve questioned the need to detox and the truth about superfoods. It was good to have these myths debunked in a responsible manner. Danni…

KILOJOULES 633kJ (151cal) 787kJ (188cal) Both sweet treats have under 800kJ (200cal), which is fine as a snack between meals as long as you’re not heavy-handed with the size of the scoops. Keep the portions small and watch the toppings — chocolate chips, gummi bears and cookie dough bites can turn them into sugar- and kilojoule-rich extravaganzas! SUGAR 23g (5 teaspoons) 19g (4¼ teaspoons) With a reputation of being wholesome, frozen yoghurt has earned itself a ‘health halo’, which has us thinking we can eat more of it. And yet in one small cup, froyo has about a teaspoon more sugar than ice cream. FAT 3g (2g sat fat) 7g (5g sat fat) To appeal to the health-conscious, frozen yoghurt is often marketed as being 97 per cent fat free.…

Rarely is a pantry bare, but many are in need of a makeover. Most of us have a few bags of pasta and a can of tomatoes, but the big question is whether we choose the right foods. Pantry staples should help make our diets healthier, especially when busy schedules rob us of time to go shopping for fresh food. When our non-perishable stand-bys are the only option, they need to tick the right boxes. Invest in better choices and you’ll reap the rewards for months — even years from now. With our smart guide, you’ll be able to upgrade your pantry and get change from $50. Let’s get started! Start with the basics Choose pantry staples with a few rules in mind: wholemeal and wholegrain over white, low-salt canned…

1 Notice patterns Once you start to see bad patterns in your eating behaviours and are , they occur, you are then in a position to be able to make changes. What you need to do is pick out and note down the patterns and the cycles that you see and get really clear on what is going on at that time. For each situation, look at where you are and what you are thinking then and there. You might not know right now but when that situation next comes up, stop and just capture your thoughts. What is going on inside your mind? How do you feel at the time? The next step is to work out what solution you can find to manage this situation better from here…

GUILT-FREE DELICIOUS GOODNESS With the goodness of dried fruit, beetroot and chia, these deliciously chewy wholegrain, fruit and vegie bars are the perfect lunchbox addition. Organic Raspberry, Apple and Oats Aribars from Artisse have no added sugar or salt, and are free of gluten, wheat and dairy. Equally wholesome are the Apple, Raisin & Oats bars, which have all the same health benefits and added carrot. For a decadent taste of apple pie without the guilt, try Artisse’s Apple, Cinnamon & Cashew bite-sized blocks with less than 290kJ (70 calories) per serve. EXCITING FLAVOURED TOFU Quick nutritious meals are in easy reach with Soyco’s precooked Japanese Teriyaki Tofu. Perfect in sandwiches with salad, they’re ideal when added to a vegie stir-fry for an quick-to-make meal. It’s loaded with protein, amino…

Sweet potato & banana loaf Serves 12 Cost per serve $0.35 Hands on time 20 min Cooking time 1 hour, 10 min dairy free diabetes friendly 1½ cups self-raising flour 1 cup wholemeal self-raising flour 2 teaspoons ground ginger 1¼ cups mashed banana (about 3 ripe bananas) 2 cups grated sweet potato ¼ cup honey 3 eggs Zest and juice of 1 lemon 2 teaspoons vanilla extract ¹/ ³ cup soy milk (or other non-dairy milk) 1 Preheat oven to 150°C. Grease and line a 7 x 21 x 10.5cm loaf tin with baking paper. 2 Combine flours and ginger in a large bowl; make a well in the centre. Add remaining ingredients to bowl and stir until well combined. Pour the batter into prepared loaf tin and smooth surface.…

Each day’s menu gives you … • 6300kJ (about 1500cal) for gradual weight loss • more than 35g of hunger-busting fibre • over 100 per cent of your daily calcium needs • two serves of fruit and five serves of veg Make small changes see big results! " Another year, another weight-loss resolution. It’s time to ditch the quick-fix fad diets and make 2016 the year to lose weight, for good! This satisfying meal plan is low in kilojoules but you won’t go hungry or feel deprived. With delicious, fibre-rich meals, plenty of snacks, and the odd sweet treat, you’ll feel lighter, healthier and happier. Enjoy! " Learn more about your individual nutrition needs on p92. MONDAY Breakfast • Mint & mango delight (p65) • 1 slice soy–linseed toast topped…

Drink to nourish MILO Ready to Drink is perfect for keeping at home or popping into lunch boxes. Packed full of nourishing goodness, it contains 50% of your daily recommended calcium intake. Visit milo.com.au Goodness on the go H2Coco Cocoespresso is the ultimate hydrating and energising drink that combines quality coffee and pure coconut water. A great combo of goodness for those on the go! Visit h2coconut.com Coconut delight Tablelands Coconut Spread is the delicious way to bring all the goodness and flavour of coconut to your sandwiches or toast. Use it when cooking with the recipe ideas at tablelandsspreads.com.au Snacking companion Lucky Smart Snax ensure snacking’s easy, tasty and guiltfree. Controlled 30g portions hit the spot but prevent splurging, creating the perfect snacking companion. Available at Coles! Honey heaven…

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…