Innholdsfortegnelse for August 2017 i Healthy Food Guide

Are you a grazer or do you prefer to eat three square meals a day? Personally, I’m the latter, but new research reveals that one in three of us will often eat a snack instead of sitting down to a main meal. And with snack foods on offer at nearly every turn these days, why wouldn’t we settle for the quick option? But all that snacking has big consequences for our health. Flick to page 28 for smarter snack ideas and strategies to beat mindless munching. This month we also look at how our fast-paced, stressful lifestyles affect our health, and reveal the best foods to ease stress (p22). Speaking of stress, hands up if you’ve settled for eggs on toast for dinner after a long day? We’ve stepped things…

 Having both a mum and a grandma who were food writers, my life has always revolved around food. Growing up, I lived in the same street as my grandmother [Margaret Fulton]. My sister and I used to sit at her kitchen table and watch her cook. I still have strong memories of the whole family gathered around the table — I was usually shelling the peas or stirring the custard. ‘ I try to use every opportunity I can to teach my kids about healthy food’ Growing up, there were always lots of treats in our house. We’d have scones and pikelets, and there was often a cake coming out of the oven. But in hindsight I can see that compared with how other children were eating, which was a…

LOLLIES Sugar ramps up stress because it increases blood glucose, insulin and hormones such as adrenalin and cortisol. This can increase weight and anxiety. ALCOHOL Though kicking back with a wine or beer may promise to push your ‘relax’ button, alcohol also triggers the release of adrenalin. LATTES AND LONG BLACKS That jittery feeling after too many short blacks comes because caffeine makes your body pump out adrenalin and cortisol. SALTY CRISPS Salt increases blood pressure and your body responds to this by TAKEAWAYS Processed and fried foods, high in fats and sugars, cause low-grade inflammation and contribute to anxiety and depression. releasing stress hormones.…

6.30 am Rise and shine Rehydrate with a big glass of water, then take a 30–45 minute brisk walk, or roll out the yoga mat. Studies suggest that yoga can help calm your nerves, while walking boosts ‘feel-good’ endorphins and serotonin. 7.30 am Fuel up Begin your day with a slice of grainy toast with avocado and a poached egg. This balanced combo of slow-carbs, healthy fats and protein supplies your brain with stress-busting B-vitamins and magnesium, as well as important amino acids which help build mood-boosting serotonin. 9.30 am H-2-Oh If you are feeling overwhelmed at work by your email inbox or ‘to-do’ list, recalibrate with a long deep breath or three, then step away from the desk and pour a big glass of water to stay hydrated. 10.45…

1 CHECK IN Are you really hungry? Could it be you’re actually thirsty? You may feel a little low in energy — but remember, you’re not going to die from lack of food. 2 KEEP SNACKS SMALL Choose a snack that is the right size. (See our portion suggestions in box on left.) Eat just enough to quell hunger. Don’t turn it into a meal by overeating. 3 STEP UP TO THE PLATE Serve your snack on a small plate, bowl or plastic tub. Close the snack packet and put it away. That means there’s no temptation for mindless eating. 4 SNACK MINDFULLY Don’t snack at your desk, in the car or while watching TV, where you’ll fall into automated eating mode. Instead, tune into the different flavour and texture…

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 p94 helps you determine how each recipe works as part of your daily nutrition and energy needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits.…

pumpkin Quinoa with & leek Serves 1 Cost per serve $4.65 Time to make 30 min gluten free vegetarian dairy free diabetes friendly 1 teaspoon olive oil175g pumpkin, peeled, diced1 small leek, sliced½ small onion, finely sliced2 fresh thyme sprigs, leaves only1 garlic clove, crushed50g quinoa2 tablespoons pine nuts, toastedSqueeze of lemon juice¼ cup chopped flat-leaf parsley 1 Heat the olive oil in a large non-stick frying pan (one with a lid). Add the pumpkin, leek, onion, thyme and garlic; cook, stirring, for 2–3 minutes. Cover the pan and allow the veg to sweat for 10 minutes, stirring occasionally. 2 Remove the lid and add the quinoa with 125ml water. Bring to the boil, replace the lid and reduce heat to low. Simmer for 12–15 minutes. Remove lid and continue…

For a velvety smooth cheesecake or chocolate mousse dessert with less fat and kilojoules than the original version, we’ve found an unsuspecting hero ingredient for you to try, one which will leave everyone around the dinner table guessing. Rich in protein and iron, silken tofu is nutritious — and it’s also surprisingly delicious when whipped into a light dessert. While you may not expect tofu to be tantalising, its soft and creamy texture makes the silken variety the perfect dessert ingredient to have on hand, especially when catering for someone who’s vegan or dairy free. From soft, creamy icing to carrot cake frosting (healthier than cream cheese!), through to tasty custards, the options with silken tofu seem endless. But don’t take our word for it — turn on the blender…

What is it? Traditional Japanese seasoning miso is all about umami, the unique, savoury ‘fifth flavour’ associated with fermented foods. Miso is made by fermenting soy beans with salt and the koiji fungus. Rice, barley or buckwheat are often added to vary the colour and flavour. How is it used? Miso isn’t just for soup — it’s so versatile and helps amp up the flavour in food. You can use the paste in stews, salad dressings and marinades, often with a touch of mirin or sake, sugar or oil. Once opened, store in the fridge. Find recipes using miso at healthyfoodguide.com.au The nutrition verdict It’s high in protein, iron and antioxidants, but as you use only a small amount, it won’t greatly affect your diet. The fermentation process creates enzymes…

BLACK TEA Black tea is made by air-drying tea leaves. This turns the leaves a dark brown colour (much like the way a peeled apple turns brown) and gives black tea its full flavour. It also increases the caffeine content, but — crucially — air-drying also lowers the level of antioxidants. And the longer you steep black tea in hot water, the more the tea’s antioxidants reduce. So to reap the maximum antioxidants, infuse black tea for less than two minutes. GREEN TEA Green tea leaves are steamed and rolled, resulting in a high concentration of antioxidants. Look out for matcha tea, a vibrant green powder made from finely ground green tea leaves which are very high in antioxidants. Researchers have found green tea antioxidants to be highly temperature sensitive,…

Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG, and you’ll always enjoy a nutritious meal. You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare. We smooth out any confusion caused by ‘pseudoscientists’. We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content. Dietitians review all our articles so that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is…

WE ASKED: New US guidelines state that juice is not appropriate for young children under the age of one. Do you agree? YOU REPLIED: • Milk or water. Nothing else is needed. Even my Miss-nearly-seven rarely gets anything other than milk, or water as well. Ali Stieler • It’s a while since mine were babies, but fruit juice wasn’t recommended even back then for babies. And especially not in a bottle with a teat! Kate Sudron • I remember the one-part pear juice to five-parts water for constipation in little ones. Greer Marsh Burgess • When I trained as a Mothercraft nurse in the ‘80s we gave the babies no more than one-fifth sugarless or fresh juice in boiled water. Fiona McLennan…

Q The kids have all moved out and I’m tired of cooking every night for just me. Any advice? Karen, via email We all know it’s hard to maintain the motivation to cook for one. But think back to a time when you may have been cooking four separate meals each night, and you’ll realise the perks of cooking solo! Here’s how to enjoy it: 1 REFRAME The best thing about cooking for one is you can tailor the menu around your tastes. No more “I can’t eat fish because the kids don’t like it”. Enjoy that piece of salmon! 2 GO-GO GADGETS Save time and energy in the kitchen by using gadgets like a slow-cooker. You can’t beat coming home to the aroma of a hearty home-cooked casserole, happy…

You’re probably familiar with the advice ‘don’t shop when you’re hungry’ — which can easily see you buying more than you intended, including that packet of chips you polish off in the car on the way home from the supermarket. The same goes for snacking when stressed. Chocolate, Tim Tams, cheese and wine…we’ve all gone there after a hectic day or week. Unless, of course, you snack on celery sticks — which your body burns more kilojoules digesting than the celery actually provides! A recent study conducted by the University of Sydney found women aged 45 years and over who eat three to four daily servings of vegies have lower levels of stress. Could it be all that crunching? Here’s three easy ways to crunch stress away: 1 Pack a…

Brain Chronic stress rewires your brain, causing higher stress reactions to smaller triggers. This adversely affects memory, judgment, reasoning and the way you feel. Waistline Stress-released cortisol encourages storage of hidden visceral belly fat, which drains to organs, such as the liver and heart. Gut, digestion, bowel Stress slows digestion. It may increase muscle spasms in your colon, causing pain, bloating and wind. It can also lead to irritable bowel symptoms, such as constipation and diarrhoea. Stress hormones may also cause acid reflux and heartburn. Muscles These tense up in readiness for physical action. If your stress is chronic, it may cause you muscle pain or aggravate muscle conditions. Immunity Stress lowers your immunity and reduces natural killer cells, compromising your ability to fight off colds and flus. Long-term stress…

Why we’re snacking more How often have you not had time to sit down for a meal, so you grab a snack to eat on the run? Our fast-paced lives mean we’re reaching for portable snacks instead of three square meals, and it’s causing many of us to pile on weight. According to recent research, almost one in three Australians say they sometimes eat a snack instead of having a meal. Snacks are a shortcut, or a quick bite to make do when we don’t have time to prepare a meal from scratch. But they can also hold hidden temptations to overeat in an already food-filled world. While it’s fine to swap an occasional meal for a light snack, the problem we face is eating too many junk food snacks,…

Food allergies & intolerances are rapidly on the rise in Australia You only have to host a kid’s birthday party, or invite friends and family over for a meal, to discover how common food allergies are. An adverse reaction to food can be a bewildering experience — firstly, trying to work out what triggers your symptoms, and then learning how to avoid the offending foods. This can also affect your social life — for example, finding safe options on the menu when you eat out, or planning a dinner and catering for someone who has special dietary requirements. The good news is, over time, you can manage a food allergy or intolerance more easily — you might even discover delicious substitutes. Here’s our guide to finding out why you might…

Chicken, pumpkin & ricotta lasagne Serves 8 Cost per serve $4.80 Hands-on time 45 min Cooking time 1 hour, 30 min Suitable to freeze diabetes friendly 700g Kent pumpkin, peeled, thinly sliced 1 tablespoon olive oil 1 large brown onion, finely chopped 3 garlic cloves, finely chopped 200g Swiss brown mushrooms, thinly sliced 2 bunches English spinach, coarsely chopped 500g reduced-fat smooth ricotta 1 egg, lightly beaten 2 tablespoons reduced-fat table spread ¼ cup plain flour 3 cups reduced-fat milk 8 dried wholemeal lasagne sheets, cooked as per packet 2 cups chopped, cooked skinless chicken breast ½ cup reduced-fat mozzarella 1 Preheat oven to 180°C. Lightly grease an 8–cup capacity baking dish. Then line a baking tray with baking paper. Place pumpkin on tray. Spray with olive oil. Bake for…

Pear & raspberry crumble Serves 8 Cost per serve $1.35 Hands-on time 15 min Cooking time 20 min 4 medium pears, washed, cored, cut into 2cm chunks 300g fresh or frozen raspberries 1 cup rolled oats ½ cup brown sugar 1 cup wholemeal plain flour 2 teaspoons baking powder 2 tablespoons reduced-fat table spread, melted 3 tablespoons orange juice Reduced-fat vanilla custard, to serve (optional) 1 Preheat oven to 180°C. Then spray 8 x 1-cup capacity ramekins with oil. Spread the pears and raspberries over the base of the ramekins. 2 Make the crumble topping: combine the oats, sugar, plain flour and baking powder in a medium bowl. Add melted table spread and orange juice, and stir until combined. 3 Sprinkle topping over fruit in the ramekins. Then bake for…

Known for their crimson flesh and sweet taste, blood oranges abound in antioxidants to strengthen your body’s defences. They’re available from late July through to November, so look for firm, heavy fruit and store them at room temperature out of direct sunlight. KNOW YOUR ABCs A Blood oranges take their striking signature colour from anthocyanins, which help protect the immune system from infection. B They also have higher levels of beta-carotene than other varieties of orange, which help to fight the ‘bad’ free radicals associated with ultraviolet light. These have been linked to eye damage and skin ageing. C One blood orange provides all of your daily vitamin C needs, and can help prevent a cold, protect heart health and promote healthy skin. 3 ways to add RED 1 Add…

Picture yourself crunching into a piece of choc-coated honeycomb. As you bite into it, consider the words you'd use to describe its structure. Is it smooth and dense? Or is it crumbly? Now imagine biting into an Aero chocolate bar, and consider its aerated centre. Which would you say is the easiest to break? The hard honeycomb represents what a healthy bone looks like, while the soft, crumbly Aero is the brittle bone at increased risk of fracture. Comparing their two different structures highlights the vital role of calcium, the mineral which helps builds strong and healthy bones. (And, in case you’re wondering, neither chocolate bar is a rich calcium source!) BONE UP ON CALCIUM Here’s a left-field question to drop into the next dinner party conversation: How many bones…

IS FASTING THE NEW DIETING, p16 CSIRO. 2017. Intermittent fasting leads to new Flexi diet. Available at www.csiro.au Accessed June 2017. Headland et al. 2016. Weight-loss outcomes: A systematic review and meta-analysis of intermittent energy restriction trials lasting a minimum of 6 months. Nutrients. 8(6): 354. HOW FOODS CAN BEAT STRESS, p22 American Academy of Dermatology. 2014. Reducing stress may help lead to clearer skin. ScienceDaily, 7 August, 2014. Accessed June 2017. Australian Psychological Society. 2015. Stress and wellbeing in Australia survey 2015. Available at www.psychology.org.au Accessed June 2017. Bailey M. 2011. Exposure to a social stressor alters the structure of the intestinal microbiota: Implications for stressor-induced immunomodulation? Brain, Behavior, and Immunity. 25(3): 397. BUPA. 2012. Exercise to reduce stress and improve mood. Available at www.bupa.com.au Accessed June…

1 Which type of orange is particularly high in antioxidants to boost your immunity this winter? (Shopping news, p80 ) 2 Is chewing your food 32 times just an old wives tale? It’s not far wrong! (News bites, p12 ) 3 Our healthy take on mac ‘n’ cheese adds creaminess, without kilojoules! (Comfort food …made healthy, p54 ) 4 Feeling stressed? We show you the best foods that will calm your mind. (How foods can beat stress, p22 ) 5 Ever heard of ‘brinner’? It means ‘breakfast for dinner starring this tasty pumpkin rosti with fried egg. (Rise and dine, p48 ) 6 Which traditional Japanese seasoning has half your daily recommended sodium intake in just one tablespoon? (What’s the deal with… miso paste,…

At last some sensible advice. It saddened me that sugar was taking the sole blame for the ‘obesity crisis’, when it’s obvious even to me there’s so much more. Adrienne Harries, QLD I am so pleased that rather than demonising sugar you point out that it’s an issue of quantity. Melanie Norton, VIC Such an insight learning about all of the hidden sugars in my food. How can the food industry get away with these things? Katie Young, VIC What a pleasure to read an unbiased article on sugar. Relieving to find the scientific evidence against fructose is not as strong as some claim. Kerry Massie, QLD…

There are no restrictions to what you eat on non-fasting days Dieting often seems like high fashion — what’s popular today is out of style tomorrow. But there is nothing new about fasting. In fact, it’s been at the core of many religious practices across cultures for thousands of years. What is new is the weight-loss angle, which has turned intermittent fasting diets into one of the biggest health trends today. What does fasting involve? Intermittent fasting diets prescribe a set time of fasting followed by periods where eating is allowed. The most popular fasting diet is known as the 5:2 Diet, which severely restricts calories for two days per week and allows you to eat normally during the other five. Alternating days of fasting followed by days of feasting…

Stress lowers your immunity, compromising your ability to fight off colds & fl us How many times a day do you think “I’m stressed”? If it’s your daily mantra, your fight or flight response could be jeopardising your health. It seems we’re surrounded by stress. We’re stuck in traffic jams, trying to meet work deadlines and juggle family and social commitments. Even watching the news can trigger a stress response. A little stress is okay, but it shouldn’t be a permanent state of mind. “Stress can lead to lowered immunity, increased risk of heart attack and stroke, digestive upset and weight gain via elevated appetite and blood glucose,” says Dr Deborah Hodgson, Director of the Laboratory of Neuroimmunology at the University of Newcastle. Stress also affects the balance of your…

The next time you feel the urge to reach for biscuits or chips, pause for a moment and ask yourself these six questions: • Am I really hungry now? (Remember, it’s okay to be a little) • Am I eating out of boredom? Or tiredness? Or anger? Will eating change my mood? • Am I craving something sweet, crunchy or salty? • Can I stop at just one? Or will this snack lead to more overeating? • Do I always snack at this time of day out of habit? • Is my energy really that low? Or would stepping away from my desk for a moment help?…

MONDAY Spaghetti with marinara sauce  Serves 4 Cost per serve $6.50 Time to make 25 min dairy free diabetes friendly 1 medium onion, finely chopped 2 garlic cloves, crushed ½–1 teaspoon smoked paprika ½ teaspoon chilli flakes 1 x 400g can no-added-salt chopped tomatoes 1½ cups reduced-salt chicken stock 300g wholegrain spaghetti 400g marinara seafood mix ¹/ ³ cup chopped flat-leaf parsley leaves Juice of 1 lemon, plus extra lemon wedges, to serve 4 cups baby rocket 1 Heat 1 tablespoon of olive oil in a large non-stick frying pan over medium heat. Then sauté onion and garlic for 2–3 minutes, or until they are softened. Add the paprika, chilli flakes, tomatoes, stock and ½ cup of water. Bring the mixture to the boil, then simmer for about 5 minutes.…

Pink salmon pasta Makes 4 + 1 baby/toddler serve Cost per serve $3.95 Time to make 30 min 400g dried pasta 2 tablespoons olive oil 1 bunch of broccolini, roughly chopped 1 brown onion, finely chopped 2 garlic cloves, finely chopped 2 salmon fillets, skin off, pin boned Juice and zest of 1 lemon ½ cup finely grated parmesan cheese, plus extra, to serve Basil leaves, finely sliced 1 Cook the pasta in a large pot of boiling water until al dente. Remove from heat and drain. Stir through half the oil; set aside. 2 Place the broccolini in a large heatproof bowl and pour over enough boiling water to just cover. Allow it to stand for about 5 minutes, then quickly refresh under cold water. Drain well and set…

Choc-rocket Chocolate lovers, look no further than Alter Eco Dark Salted Almonds ($5.49 per 80g bar). It’s gluten free, and made with 70 per cent cocoa that’s certified organic and fair trade. Per 40g serve (½ bar): 497kJ (119cal), 9.1g fat, 4.7g sat fat, 5.2g sugar Porridge with punch Carman’s Gourmet Porridge Sachets ($5.70 per 8 sachets) are a nutritious combo of oats, barley, rye, sunflower seeds and puffed quinoa, and they have no added sugar. Per 40g serve (Natural 5 Grain & Super Seed): 651kJ (156cal), 5.2g protein, 3.7g fat, 0.4g sugar, 4.6g fibre Lunch box hero Made with tasty blend of dates, raisins, coconut, sunflower seeds, popped corn, sesame and chia seeds, Kez’s Kitchen Free & Naked Popcorn Bars ($5.99 per 5–pack) are gluten, wheat and egg free.…

They say that a cup of tea solves everything — and if we were to believe all the health hype, we’d be drinking herbal teas by the litre. Herbalists claim that certain teas can help you sleep better, lose weight and age-proof your skin. So what are the proven health benefits of these wonder brews? HFG has dived into the latest research and surfaced with plenty of good reasons for you to enjoy a great herbal brew. KNOW YOUR BREW Did you know that black, green, white, oolong and chai tea varieties all come from the same plant (Camellia sinensis), also known as the tea tree? Chinese researchers recently discovered that the genetic variations of the tea plant are far more numerous than they expected — and about four times…

Each day’s menu gives you… ‘ Your bones will thank you for this delicious menu!’Karissa Woolfe, HFG dietitian • about 8700kJ (about 2000cal) for weight maintenance • 1000mg calcium for strong bones • 2 serves of fruit and 5 serves of veg, so you get a variety of antioxidants • more than 35g of fibre to keep you feeling full • 2-3 easy snacks Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Banana porridge ½ cup raw rolled oats, 200ml reduced-fat milk, ½ cup reduced-fat plain yoghurt, 1 banana & 2 tbs chopped almonds (2210kJ/530cal total) Lunch • Chicken, pumpkin & ricotta lasagne ( p55 ) (made on Sunday) with 1 cup salad leaves & a drizzle of olive oil (2150kJ/510cal total) Dinner • Tex-mex…

On-the-go heroes Embrace your cravings and put some excitement back into snack times with Tasti Smooshed Wholefood Balls. With only five natural ingredients and no added sugar, they’re great on the go! Terrific tuna The new Safcol 185g Tuna Can brings you tuna in double the size for satisfying protein with natural omega oils. Safcol catches its tuna responsibly without causing harm to other marine animals. Tick the boxes! Gluten free? Tick! Fruit free? Tick! Delicious? Tick! Carman’s Fruit Free, Gluten Free, Almond & Maple Muesli combines tasty, maple-toasted flakes with a blend of crunchy almonds and seeds. Coco delight Cocobella Coconut Yoghurt is made with coconut milk so it’s naturally dairy free. Deliciously creamy, it contains 30 per cent less fat than Australia’s leading coconut yoghurt products. Join the…