Innholdsfortegnelse for February 2018 i Healthy Food Guide

Did you know that the average Aussie spends $1,548 a year on buying lunch? And just four per cent of us bring a packed lunch to work? Growing up, I fondly remember watching my dad prepare a week of work lunches every Sunday. It wasn’t anything fancy — just a cold meat and salad roll. He ate these every day for 40 years! These days, that’s unheard of. From sushi to salads and pub schnitzels, lunch today can be whatever we like, whenever we like. But look at all the money we’re spending, not to mention the impact on our waistlines! So, it’s time to get back to the good old desk lunch (not actually eaten at your desk, mind you). Turn to page 40 for plenty of healthy lunch…

PLANT POWER! Q Can we save the planet by eating well? A Yes! Dutch scientists have estimated Australians could help cut greenhouse gas emissions by 13–25 per cent by sticking to the national dietary guidelines and reducing our intake of meat, dairy, fats and sugars. PNAS, 2017 healthy homebodies You don’t have to join the gym to live longer, a study has found. Gym workouts and ‘home exercises’, like sit-ups and push-ups, equally reduce the risk of early death by 20 per cent. The University of Sydney, 2017 Put a ring on it The jury is still emphatically out, but marriage may be linked to lower dementia risk, a new study has found. Researchers speculate it might help partners to exercise more, eat a healthier diet, drink less, smoke less…

Do you enjoy every bite or are your mealtimes a race to shovel food down as fast as possible? If it’s the latter, you might want to pay attention to new research that finds quick eaters are not only likely to be heavier, but they are also likely to have more health problems. Fast-food nation One of the problems of modern living is that we tend to rush through the day, with little heed to enjoyment of food. This type of lifestyle gives a whole new meaning to the term ‘fast food’. In recent times, ‘speed eating’ has attracted the attention of nutrition researchers. Last year, Japanese researchers looked at how eating speed could influence body weight and future risk of metabolic syndrome — a combination of disorders that increases…

You’re not the only one. Up to 97 per cent of women and 68 per cent of men experience food cravings. So what actually causes them? For starters, forget the idea that it’s your body’s way of telling you you’re deficient in something. There’s no real evidence to link food cravings with nutritional deficiencies. A better explanation may be that the cravings occur when you ‘ban’ a food. Research confirms that doing that fuels the fire, leading to an increased appetite, or craving, for the food you’re trying to avoid. Try these three strategies to help you when cravings strike. 1 Stop using the word ‘cravings’ “It’s a word that gives what you’re feeling a lot of power,” says dietitian Lisa Renn, “almost like it’s an addiction.” While research shows…

Dairy food has had a bad rap in recent years. The resulting misconceptions have led to a growing number of Australians to needlessly reduce, or cut out, foods such as milk, yoghurt and cheese. This means that around 90 per cent of Aussies are not consuming the recommended three daily serves of dairy, according to the Australian Health Survey by the Australian Bureau of Statistics. So what’s the deal with dairy? Is full fat healthy or is it bad for the heart? And does it impact your weight? The dairy debate For decades, Australians have been encouraged to consume reduced-fat dairy foods. Full-fat dairy was not recommended, as it contains saturated fats that were believed to increase the risk of heart disease. New research has challenged this idea. A review…

BREAD & TOAST Sandwiches are a workday staple, but they can get a bit boring. These lunches make bread more interesting. Some you can prepare ahead and take to work, and some need a little cooking in the kitchen. 1 Pulled meat slider Toast a wholegrain roll. Mix pulled pork or beef with a little BBQ sauce. Spread the roll with a mix of reduced-fat plain yoghurt and mayo, add pork, and top with salad and a dollop of sauerkraut or chutney. 2 Crunchy vegie wrap Spread a wholegrain wrap with peanut butter. Top with carrot sticks, sliced cherry tomatoes, mixed salad greens and sliced marinated tofu, then roll up and cut in half. 3 Chicken quesadilla Top one half of a warmed wholegrain tortilla with mashed kidney beans. Add…

1 Strawberry, mint & honey Spread a Ryvita crispbread with 2 tablespoons reduced-fat cream cheese. Top with 2–3 thinly sliced strawberries, torn mint leaves and a drizzle of honey. Per serve: 438kJ (105cal), 5.7g protein, 2.2g fat, 1.3g sat fat, 14.3g carb, 9.4g sugars, 2.4g fibre, 160mg sodium, 49mg calcium, 0.7mg iron 2 Beetroot, cucumber & feta Spread a Ryvita crispbread with 1 tablespoon of store-bought beetroot dip. Top with ½ sliced cucumber and 20g crumbled reduced-fat feta. Per serve: 531kJ (127cal), 7.3g protein, 6.3g fat, 2.6g sat fat, 8.8g carb, 3.7g sugars, 2.6g fibre, 363mg sodium, 138mg calcium, 0.8mg iron 3 Boiled egg, avocado & chilli Spread a Ryvita crispbread with ¼ mashed or sliced avocado. Top the crispbread with 1 sliced hard-boiled egg and sprinkle with dried chilli…

Prawn skewers with lemon, caper & tomato dressing Serves 4 (as a snack) Cost per serve $5.50 Time to make 40 min gluten free dairy free 12 small wooden skewers 500g peeled green prawns 3 medium zucchini, cut into long ribbons (see Cook’s tip) 1 tablespoon lemon juice 1 tablespoon olive oil 2 anchovies in oil, drained, finely chopped 1 tablespoon baby capers, rinsed, drained, chopped 2 vine-ripened tomatoes, deseeded, diced 1 tablespoon chopped dill 1 tablespoon chopped chives 1 Soak the wooden skewers in cold water for 20 minutes before using, to prevent them from burning. Thread the green prawns and zucchini ribbons alternately onto skewers. 2 Preheat a barbecue hotplate or chargrill pan over medium-high heat. Lightly spray skewers with olive oil. Cook for 4–5 minutes, turning, or…

Swap sugary drinks for this healthy icy treat! Rainbow slushie Serves 6 Cost per serve $0.75 Time to make 15 min, plus 4 hours or overnight freezing gluten free dairy free 2 cups chopped, seeded watermelon 2 cups chopped, seeded rockmelon 2 cups chopped, seeded honeydew Mint leaves, to garnish 1 Blitz watermelon in a blender until smooth. Pour into a shallow plastic container. Rinse blender well and repeat with rockmelon, then honeydew. Freeze all 3 of the containers for 4 hours, or overnight, until frozen. 2 About 20 minutes before you’re ready to serve, remove the containers of frozen melon from the freezer to allow them to thaw a little. Mash to a slushie consistency, using a fork. 3 To serve, spoon the frozen honeydew among 6 tall glasses.…

What is it? Kombucha is a sparkling, fermented, probiotic tea drink you can buy or brew yourself. Fermented from green or black tea, sugar and a SCOBY (symbiotic culture of bacteria and yeast), it’s lightly carbonated, and contains caffeine and trace amounts of alcohol. Find it in the chilled-drink section at major supermarkets and speciality health stores. Nutrition benefits Most of the sugar is used up in the fermentation process, which means kombucha is a low-kilojoule and low-sugar alternative to soft drinks. Extra sugar, sweeteners or fruit juice is sometimes added to improve the taste, so it pays to read the label, especially on flavoured varieties. The verdict? New research confirms kombucha contains live, gut-friendly bacteria and yeasts, which can help balance your intestinal flora and support bowel health. Its…

Grain gains With research revealing the extensive health benefits of fibre, it’s time for this humble nutrient to take its place in the limelight. Apart from being essential for healthy bowel function, fibre can help lower cholesterol, control blood sugar levels and reduce the risk of type 2 diabetes, heart disease and some cancers. It also helps you stay full for longer. In fact, if every Australian adult added 4–5g of grain fibre to their daily diet, it could help prevent 126,000 cases of type 2 diabetes and 64,000 cases of heart disease. Follow these three principles to help reach 30g of fibre a day. 1 Go for grains Swap white bread, pasta and rice for wholegrain versions. Check the ingredients list, and look for visible whole grains. 2 Love…

No spoon required! Chobani Greek Yogurt pouches are made to ‘Cho-on-the-go’, with real fruit stirred right through the mixture. Their easy pouch design means you don’t need a spoon! Clever little monkeys Crunchy Messy Monkeys Whole Grain Bites use sorghum and quinoa flour that deliver 11 per cent of kids’ daily fibre needs. The burger flavour is delicious, too. Tasty corn-ucopia Don’t confuse Corn Thins with rice cakes. Being made primarily of corn, gluten-free Corn Thins taste like healthy popcorn squished into a crispbread – and are GMO free. On-the-go popcorn Cobs Popcorn Granola Go-Bites are an ideal lunch box addition or a ‘grab-and-go’ snack throughout the day. Containing oats, chia, quinoa and Australian popcorn, they’re full of fibre and nutrients. Ready to wok on? For noodles that are fat…

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…

QI’ve been getting a lot of reflux after a meal, especially at night. Are there certain foods I should avoid? Lucy W, via Facebook That uncomfortable burn can be a real anti-climax to a delicious meal. It’s natural to point the finger at foods which may trigger reflux — and coffee, alcohol, fatty and spicy foods are the common culprits. To avoid stomach acid from flowing backwards into your oesophagus, it helps to review the three Ps when eating: posture, pace and portion. 1 POSTURE  Eating while reclined or lying down soon after are triggers. Instead, sit upright during the meal and avoid heading to the couch for a lie down after eating. 2 PACE  Speed eating is a shortcut to reflux, especially if you shovel in a big meal.…

You’ve heard it before, and are bound to hear it again, but dietitians say breakfast is the most important meal, especially to prevent weight gain. A brand new report by Nutrition Research Australia has compared breakfast skippers with breakfast eaters, and delved even deeper to examine how your morning choice can impact your waistline. They found that adults who eat a bowl of cereal with milk for brekkie have slimmer waists (2cm less) and get close to 20 per cent more hunger-busting fibre and bone-strengthening calcium than those who don’t. Cereal-eaters also consume almost a third more energising iron and B-vitamins — which you’ll discover this month are especially important nutrients for women’s health (p26). This issue, we also share how to quell hunger (p20), shine a spotlight on supplements…

Genuine or ‘stomach hunger’ isn’t the only reason you might find yourself reaching for food. “›‘Head hunger’, where you eat without those genuine hunger signals being present, is not only common — it can happen for a variety of reasons,” says Dynan. Be on your guard for these scientifically proven ‘head-hunger’ triggers the next time that you’re feeling peckish. HABIT When you repeatedly eat a food (think, popcorn) in a particular place (think, movie theatres), your brain starts to associate that food with that place, and triggers you to eat it, even if you’re not hungry. STRESS More than 70 per cent of us turn to food to deal with stress, and it’s typically high-fat, high-sugar foods that we gravitate towards to take the edge off hunger. BOREDOM According to…

MONDAY Grilled beef with warm asparagus & watercress salad Serves 4 Cost per serve $6.80 Time to make 30 min gluten free dairy free diabetes friendly 400g baby new potatoes 500g lean porterhouse steaks, fat trimmed 3 bunches asparagus 1 tablespoon wholegrain mustard 1 tablespoon apple cider vinegar 1 Lebanese cucumber 3 cups picked watercress sprigs 1 Place potatoes in a medium saucepan over high heat. Cover with cold water and bring to the boil. Cook potatoes, uncovered, for 10–12 minutes, or until tender. Drain. When cool enough to handle, slice the potatoes. 2 Meanwhile, lightly spray the beef and the asparagus with olive oil. Heat a large chargrill pan over medium-high heat. Cook the beef and asparagus for 3–4 minutes on each side, or until cooked to your liking.…

Plum & fish stir-fry Serves 4 Cost per serve $6.10 Time to make 30 min dairy free diabetes friendly 600g skinless white fish fillets, thinly sliced 2 garlic cloves, crushed 2cm piece ginger, grated 1 tablespoon Chinese cooking wine 3 tablespoons cornflour 2 tablespoons olive oil 1 large carrot, thinly sliced 1 small red capsicum, thinly sliced 1 large zucchini, sliced 100g snow peas, trimmed, halved 1 bunch gai lan, cut into 4cm lengths ¼ cup plum sauce 1 x 250g pouch microwavable brown basmati rice 1 Place fish in a large bowl with garlic, ginger and cooking wine; mix well. Sprinkle over cornflour and toss fish to coat. 2 Heat half the oil in a large wok or non-stick frying pan over high heat. Swirl to coat the base.…

Watermelon & kiwifruit pops Makes 10 Cost per serve $0.55 Hands-on time 20 min, plus freezing gluten free dairy free 650g peeled seedless watermelon, chopped 6 kiwifruit, peeled, cut into 1.5–2cm slices (cut to the thickness of your pop mould) 1 Place watermelon in a food processor and blitz until smooth. 2 Place a kiwi slice into 10 x ¹/ ³ cup ice-block moulds. Pour over juice. Insert sticks and freeze until firm. Mango & vanilla macadamia pops Makes 10 Cost per serve $0.70 Hands-on time 30 min, plus freezing gluten free 1 cup reduced-fat plain yoghurt ¹/ ³ cup toasted macadamia nuts, chopped 1 tablespoon caster sugar 2 teaspoons vanilla extract 2 cups diced mango flesh (about 2 mangoes) 1 Combine yoghurt, macadamias, sugar and vanilla in a medium…

Hot summer days can be a recipe for a healthy lunch box to turn into a case of food poisoning. The Food Safety Information Council says to always include a frozen water bottle or ice brick to slow the growth of harmful bacteria. As well, kids are more likely to eat their lunch when it’s fresh and cool than limp and lukewarm. When shopping for a new lunch box or cooler bag, pick one with room for a frozen drink or freezer block. A frozen water bottle doubles as a cold drink to help your little one stay hydrated. Here are three other ways to keep the lunch box and its owner cool, with the bonus of a lighter container to bring home! • Freeze an individual yoghurt tub or…

Nothing beats the aroma of a sizzling sausage, but there’s good reason snags are a ‘sometimes’ food, according to Australian Dietary Guidelines. Processed meats, like sausages and bacon, are higher in total and saturated fat, sodium and kilojoules than leaner, more nutritious cuts. Eaten regularly, processed meats can contribute to weight gain and ramp up your risk of heart disease and certain cancers. But, you can still enjoy them occasionally. Here’s how to snag a healthier choice. A sensible portion is 1½ thick or 2 thin sausages 1 LESS IS BEST For a quality snag, look for a simple ingredients list with more than 70 per cent meat. Be aware some sausages contain gluten and preservatives, which can cause a reaction in people with sensitivities. Enjoy a healthy portion of…

Each day’s menu gives you … • about 8700kJ (about 2000cal) for weight maintenance • 35g of fibre to keep hunger at bay • 2 serves of fruit to boost your fibre and vitamin intake • 5 serves of vegetables, including leafy greens • 2-3 satisfying snacks Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Summer smoothie Blend 200ml milk, 2 tbs reduced-fat plain yoghurt, 2 tbs rolled oats, ½ cup frozen mango, 1 banana & 1 tbs chia seeds (1700kJ/410cal total) Lunch • Roasted vegie & lentil salad (p46) (2500kJ/600cal total) Dinner • Grilled beef with warm asparagus & watercress salad (p48) • Mango & vanilla macadamia pop (p69) (1800kJ/430cal total) Snacks • Boiled egg, avocado & chilli crispbread (p56) • 1 cup carrot sticks…

EAT SLOWLY & LOSE WEIGHT, p16 Yamaji et al. 2017. Slow down, you eat too fast: Fast eating associated with obesity and future prevalence of metabolic syndrome. Circulation. 136: A20249. Zhu et al. 2014. Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults. J Acad Nutr Diet. 114(6): 926–31. WHY AM I SO HUNGRY? p20 Association for Psychological Science. 2010. The psychology of food cravings. ScienceDaily, May 18, 2010. Australian Psychological Society. 2015. Stress & wellbeing: How Australians are coping with life. Available at www.psychology.org.auAccessed November 2017. Better Health Channel. 2014. Fibre in food. Available at www.betterhealth.vic.gov.auAccessed November 2017. Brazier Y. 2016. Crunch effect: How the sounds of eating curb the appetite. Medical News Today, March 20, 2016. Brinn E. 2011. Company you…

Antioxidant-rich watermelon can fight prostate cancer. Sweet! (Shopping news, p78) Try kombucha — a fermented, probiotic tea drink — as a healthy alternative to soft drink. (Now trending: Kombucha, p81) Snap! One-third of us post social media images of food we’ve made or eaten. (News bites, p12) Did you know marriage may be linked to a lower risk of dementia? (News bites, p12) Twelve per cent of Aussies avoid dairy, often without having a diagnosed allergy. (The latest science: Full fat vs low fat, p32) Packed with juicy pineapple and beetroot, these healthy Aussie chicken burgers taste just like summer. (Good Aussie tucker, p67) Thirty-three per cent of Aussie women take a vitamin supplement, but do you really need them? (Supplements: Are they worth it? p26) Swap white pasta for…

Bon appétit! I enjoyed the article ‘Bring back the joy in eating’ (Oct, 2017). Instead of sitting in front of the TV absently eating, we now sit at the table and savour every mouthful, smelling the aromas, tasting the flavours and enjoying the textures. Food is much more pleasurable. Debby Burns, QLD WHAT A LIFESAVER! How great are the ‘5pm panic’ dinners in under half an hour! It’s been absolutely crazy in the lead-up to the festive season, working long hours, present shopping, social functions, sorting out Christmas lunch etc. This has been an absolute godsend, knowing that I can make a quick, easy and healthy dinner in a flash. Thanks for always saving the day, HFG! Kimberley Bishop, WA Helping hand I loved the latest feature on the healthiest…

River Cottage Much More Veg by Hugh Fearnley-Whittingstall $45.00, Bloomsbury Publishing Australia Three things we love about this recipe book: vegies are the heroes; many dishes are gluten-free; and half the recipes require 20 minutes or less hands-on time. Veggie-licious by Caroline Trickey $45.00, healthyhomecafe.com Dietitian Caroline Trickey offers nutrition advice and delicious plant-based recipes to help you eat more vegetarian meals at home. Learn about lentils, sprouting, tofu and more. Green Burgers by Martin Nordin $29.99, Hardie Grant Books Who says vegie burgers are boring? Martin Nordin’s cookbook features more than 30 burger recipes, as well as creative side dishes and a chapter on how to make your own buns.…

Losing weight relies on burning more kilojoules than you consume, but don’t make the mistake of thinking that means you need to stay in the hunger zone permanently. In fact, research shows that when you’re really hungry, not only do high-kilojoule foods suddenly seem more appealing, but you’re also more likely to eat too much in a single meal. “Experiencing some hunger before a meal is a valuable tool, because it’s one indication that you’re getting your portion sizes right,” says dietitian and Dietitians Association of Australia spokesperson, Nicole Dynan. “But feeling overly hungry or starving will eventually backfire.” Genuine hunger — which Dynan describes as ‘stomach hunger’ — occurs when your body has burned through the fuel provided by your last meal or snack, triggering symptoms like stomach contractions…

Make the most of nature’s bounty with frozen delights, plus fruity rice-paper rolls and dips. And for new takes on an old snack favourite, check out our sweet and savoury Ryvita toppings. 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…

Serves: 4 | Preparation & Cooking time: 25 minutes | Difficulty: Easy Ingredients: 400g smoked trout, all bones removed & flesh flaked into large pieces 16 snow peas, trimmed & blanched in boiling water then refreshed in iced water & drained 2 spring onions, sliced 8 cherry or grape tomatoes, halved 2 packets of Chang’s Super Lo-Cal Noodles, rinsed under cold water & drained ½ bunch coriander, leaves only Dressing: 1 clove garlic, grated 2 tbsp. neutral oil 1 tbsp. mirin 1 tbsp. rice vinegar 1 tbsp. Chang’s Light Soy Sauce 1 tsp. Chang’s Sesame Oil *Alternatively use 2/3 cup Chang’s Oriental Salad Dressing Method: 1. Gently toss all salad ingredients in a large bowl with enough of the dressing to thoroughly moisten all the ingredients. 2. Transfer to one…

Sliced, diced or melon-balled, watermelon is the refreshingly sweet taste of summer — and much healthier than you thought. Serve thick, juicy wedges or blitz and freeze it into yummy popsicles. SUMMER SENSATION Cool down As the name implies, watermelon is 90 per cent water, which makes it a deliciously light way to stay hydrated in the summer heat. One cup has just 160kJ (38cal), so dig in! Naturally sweet Watermelon has a high Glycaemic Index of 72, but this shouldn’t discourage you from eating it, even if you have diabetes. The Glycaemic Load is actually low, with just 8g carbohydrates in one cup. Pink delight Rich in the antioxidants vitamin C and lycopene, watermelon can help to guard against gout and prostate cancer. The redder the melon, the better…

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…