Innholdsfortegnelse for May 2018 i Healthy Food Guide

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…

YOU REPLIED: • Colleagues can become quite aggressive at work when people attempt to resist the offer of cake. It can be stressful. I have been trying to resist cake for years and am always amazed by the reactions to a simple ‘no thank you’. Ann Curwood • At our monthly morning teas I started to bring in healthy food like nuts and fruit. Surprising how many people make a beeline for the healthy snack stuff. Bronwyn Scott • Interesting topic. It is a bit like after-work drinks. Not really good for you, but in some circles seen as the thing to do. But we should each be allowed to decline if we don’t want to do something. It’s a free world, after all. Chris Haynes-Smart • ‘No thank you’…

MYTH 1 Sugar makes kids’ behaviour hyperactive THE SHORT ANSWER It’s not the sugar at the party — it’s the party! The sugar and hyperactivity link is one of the most popular food-behaviour myths doing the rounds. Yet science has firmly busted this fable, with dozens of studies failing to find any link. When parents are unaware if their child has been given sugar or a non-sugar substitute, they can’t recognise any difference in their child’s behaviour. It’s only when they believe their child has had a sugary drink, even though the drink contains no sugar, that they rate their offspring’s behaviour as more hyperactive. So, why do kids seem so hyperactive when they eat a lot of sugar? It all comes down to the context within which they eat…

Are carbs your friend or foe? Low-carbohydrate diets are nothing new. From Atkins to Paleo and the trendy Ketogenic diet, carbs have been demonised so much they seem to have become the Darth Vader of our daily diets. But do they deserve their bad reputation? And are low-carb diets key to maintaining a healthy weight? We look at the science. FUEL FOR YOUR BODY Carbohydrates are the petrol that fuels the body’s engine. In fact, they are the main energy source for your body, muscles and brain. Carbohydrates come from the sugars and starches in food. When you eat a slice of bread, for example, the digestive process breaks it down into glucose and then releases insulin to help transport the glucose to your cells to be used for energy.…

6-7 The number of eggs you can eat each week. At one time two eggs per week was the recommendation, due to the cholesterol they contain — but it’s now known that people without inherited raised cholesterol don’t need to restrict their egg intake. 16g The daily limit on saturated fat intake to maintain your heart health, according to the Heart Foundation. This equates to 7 per cent of your total daily kilojoule intake. Currently Australians are eating about 28g of saturated fat per day — 70 per cent more than this recommendation. Saturated fat is converted in our liver to ‘bad’ LDL cholesterol. 2–3 GRAMS The quantity of plant sterols per day that can lower cholesterol by an average of 10 per cent in two-to-three weeks. Plant sterols have…

Save leftover ingredients Rather than throwing away liquid stock, pasta sauce, legumes and canned fish when there’s too much for your single-serve meal, get creative. Freeze liquid ingredients and sauces in ice-cube trays and repurpose others. For example, you can blitz leftover canned chickpeas into hoummos; turn leftover canned tomatoes into a quick pasta sauce; use leftover legumes to bulk up a soup or stew; and process canned salmon or tuna into homemade fish patties by adding some egg, flour and chopped veg. Start or join a community cooking group Talk to your neighbours, friends or family about trying meal sharing. This is where you take turns cooking big batches of food, dividing these batches into single-serve containers and delivering them to group members. You get to enjoy a wide…

MONDAY Sun-dried tomato chicken & roasted veg panzanella salad Serves 4 Cost per serve $5.00 Time to make 30 min diabetes friendly 4 x 125g chicken breast fillets, halved horizontally 2 teaspoons store-bought sun-dried tomato pesto 2 medium capsicums (1 red,1 yellow), cut into chunks 500g tomato medley mix (see Cook’s tip) ¹/ ³ cup pitted kalamata olives 4 slices sourdough, broken into chunks 2 tablespoons red wine vinegar 2 baby cos lettuces, torn ¼ cup basil leaves 1 Preheat oven to 190ºC. Place chicken in a large baking dish; brush with tomato pesto and spray with olive oil. Set aside. 2 Line a large baking tray with baking paper. Place capsicum, tomatoes, olives and bread on tray and drizzle with 1 tablespoon of olive oil. Season with cracked black…

Falling leaves blanket parks and pathways in orange hues…and autumn is here! The change of season also heralds refreshing variations to your summer cooking routine. As the days grow shorter, out comes the slow cooker ready for hearty stews and wholesome soups. Autumn spices return to centre stage with these soul-warming meals, bringing punchy, health-filled flavours packed with nutritional benefits. Spices don’t just provide exceptional antioxidant content — they’re also a delicious way to add flavour without sugar, fat and salt. So, why not bring a little zing to your autumnal meals with these spicy, dietitian-approved tips: • Cinnamon Sprinkle over porridge, fold through your baking, or stir into warm milk for a soothing drink. • Black pepper Crack this spicy flavour booster over slow-cooked meat or warm soups and stews.…

We often hear the words ‘wholegrain bread’, ‘wholegrain crackers’ and ‘wholegrain cereals’, but how do we know if our favourite bread or cereal is made with whole grains — or better still, if it’s high in whole grains? It’s time for the wholegrain truth. What is a whole grain? A whole grain has three parts to it — a bit like an egg. The outside bran layer is the ‘egg shell’, the middle endosperm layer is the ‘egg white’, and the centre of the grain is the germ, or ‘egg yolk’. When you eat the whole grain, you’re eating all three parts and getting all the nutrients of the entire grain seed. But this doesn’t mean you’ll necessarily see them. For example, the grains in wholemeal bread have been milled…

What is it? Kefir is a fermented milk drink brimming with gut-loving bacteria. It all begins with the ‘starter’ grains — white particles made from milk, yeast cultures and lactic acid bacteria. These grains ferment milk, filling it with over 20 strains of bacteria and yeast cultures — more than yoghurt! This creates a thicker, slightly sour-tasting milk. Are there health benefits? The live probiotics in kefir can improve your digestion and increase the beneficial bacteria in your gut. The more ‘good’ bacteria, the better! The yeast in kefir also adds antimicrobial properties to the milk to help boost your immunity. Smaller studies suggest kefir may even help to lower blood sugar and cholesterol levels. How is it used? With a slightly tangy taste, kefir can be drunk on its…

1 Did you know rinsing dried noodles after cooking cuts their salt levels? (How much salt is in those noodles? p88) 2 Listening to music while walking can boost your enjoyment by 28 per cent. Turn it up! (News bites, p12) 3 You don’t have to ditch bread to lose weight. (Should you go low carb? p22) 4 This hearty beef & mushroom stroganoff is low in carbs, yet high in satisfaction. (Low-carb everyday, p42) 5 Our berry-licious sponge cake makeover has half the kilojoules of the classic version. (Mum’s the word, p76) 6 Cooking for one? See our must-have everyday staples. (Empty nest? 5 weight traps, p34) 7 Women who eat more whole grains and high-fibre foods have smaller waists. (Go with the grain, p82) 8 Fibre-rich chickpea flakes…

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…

Let’s talk about cravings for a minute. We all have them! Whether it’s for chocolate, chips or stodgy carbs, cravings can strike at any time. For me, they usually hit after lunch. It’s almost as if my taste buds need to finish a meal with something sweet, when in fact, a cup of tea will usually suffice! This month I spoke to leading dietitian Lyndi Cohen for our How I Stay Healthy column (p18). Her remarkable story of how she lost 20kg and overcame binge eating is truly inspiring. Like me, she has a sweet tooth, and it’s refreshing to hear her strategies on how she deals with cravings. It’s a great read! Meantime, on page 22 we look at the science behind low-carb diets. You might be surprised to…

2 easy! Those who drink between one and two cups of coffee a day are at the lowest risk of suffering from Alzheimer’s and other cognitive disorders, a study has found. But drinking more than three cups daily produces no similar effect. Clinical Nutrition, 2017 Let’s get physical! Listening to music while you walk boosts enjoyment by 28 per cent compared to no soundtrack, according to a trial where participants’ brainwaves were monitored. Listening to a podcast stimulated a 13 per cent joy jump. Psychology of Sport and Exercise, 2018 CAULIFLOWER CHEERS At last — a leaning tower of pizza that won’t collapse under its own carbohydrates. In an Australian first, Crust Pizza chain is offering a low-carb cauliflower base with 30 per cent fewer carbs — and you can…

I started dieting when I was about 10 years old. I used my mum’s calorie counter book and became very conscious of the foods that I was ‘allowed’ and ‘not allowed’ to have. My weight was healthy, but I was always trying to lose weight. I guess I wanted to be leaner. All of the dieting led me to become obsessed with food, but in a really unhealthy way. This led me down the path of binge eating. I would restrict my intake so severely and then eat when no one was looking, because I never gave myself permission to eat the things that I really wanted. This restrict-binge cycle continued for my entire adolescence, until I was about 17, when I decided I wanted to become a dietitian. Studying…

Hearty low-carb meals are just what you need to keep warm and satisfied as the nights cool, and this autumn issue has plenty. Plus enjoy a berry-licious sponge cake makeover this Mother’s Day. 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…

As the weather cools down, apple lovers celebrate the crunchy comeback of this delicious fruit. With an abundance of varieties to choose from, you’ll be munching all through winter! AN APPLE A DAY… Good for your heart Apples can reduce total cholesterol and ‘bad’ LDL cholesterol that can build up on artery walls and lead to a heart attack or stroke. Emerging evidence suggests that they may also help to reduce blood pressure. Good for your waistline Apples have been linked to weight management, as they help keep you feeling full and satisfied. They’re also low in kilojoules but high in fibre and antioxidants, so snack on one at morning or afternoon tea. Good for your gut A medium apple is packed with 4g of fibre — almost 15 per…

The wholegrain content of foods varies greatly — two slices of wholemeal bread, for example, can have as little as 3g, or as much as 70g! To make it easier to get more of the good stuff, try these tips. * GO HIGHER and choose foods ‘high’ or ‘very high’ in whole grains, rather than those foods that simply ‘contain’ whole grains. Aim for more than 50 per cent whole grains. * LOOK OUT FOR KEY WORDS in the ingredients list, such as ‘whole’, ‘wholemeal’, ‘multigrain’, ‘oatmeal’ or ‘sprouted’. * SPREAD IT OUT by eating whole grains at each meal to keep your hunger satisfied right through the day. * MIX IT UP and make it your goal to eat a wide variety of grains, such as brown rice, pasta,…

Whether boosting simple stir-fries or bolstering hearty soups, noodles are a delicious and inexpensive pantry staple. Some, however, are packed with more than half of your daily salt limit. Eating too much salt sends your blood pressure soaring and ramps up your risk of a stroke or heart disease. Most of us should aim to keep our daily sodium intake below 2000mg — and just a few tweaks can help you do this. 1 CHECK THE LABEL Don’t just grab any noodles off the shelf. Skip those instant varieties which come paired with a salt-bomb flavour sachet — stick to rice noodles, or fresh or dried egg, buckwheat or wheat-based noodles. Remember to read the label and pick a packet with less than 120mg sodium per 100g. 2 PREPARE WISELY…

THE LATEST SCIENCE: SHOULD YOU GO LOW CARB? p22 American Chemical Society. 2010. Drink water to curb weight gain? Clinical trial confirms effectiveness of simple appetite control method. ScienceDaily, 23 August, 2010. Baker Heart & Diabetes Institute. 2018. Australian type 2 diabetes risk assessment tool information. Available at www.baker.edu.auAccessed March 2018. BioMed Central. 2005. A high-fat, low-carbohydrate diet improves Alzheimer’s disease in mice. ScienceDaily, 17 October, 2005. Chang et al. 2013. Oat prevents obesity and abdominal fat distribution, and improves liver function in humans. Plant Foods Hum Nutr. 68(1): 18–23. Choi et al. 2016. A diet mimicking fasting promotes regeneration and reduces autoimmunity and multiple sclerosis symptoms. Cell Rep. 15(10): 2136–46. Diabetes NSW & ACT. 2017. Pre-diabetes. Available at www.diabetesnsw.com.auAccessed March 2018. LOWER YOUR CHOLESTEROL BY NUMBERS, p28 ABS. 2013.…

Q Does lemon with hot water bring any health benefits? Sandra May, via email Lemon water comes with some hefty health claims, including that it helps you lose weight and can detoxify your body. While it’s a refreshing start to your morning, there’s little research to support such claims. However, you may reap benefits from sipping this simple beverage for two other reasons. 1 IT HELPS WITH HYDRATION This extra glass of lemon water brings you one step closer towards meeting your recommended two litres of water each day, which can be a challenge for some during the colder winter months. Good hydration can also help to improve your mood and your concentration levels throughout the day. 2 IT MAY BOOST YOUR IMMUNITY It won’t stop you from getting a…

If you’re partial to a café-style muffin, you might want to read this — or turn away now. A recent analysis found many store-bought muffins contain your whole day’s worth of added sugar. Surprised? You mightn’t be if you knew your daily quota of added sugar was just six teaspoons! The reality is that Aussies are eating more than double that amount — a huge 14 teaspoons a day, according to the latest Australian Health Survey. To put this in context, the following each exceed your daily sugar quota: • Five jelly snakes with 6½ teaspoons of sugar (27.5g) • A regular-sized Mars Bar with over 7 teaspoons (30.3g) • A Gloria Jean’s Very Vanilla Chiller with 11½ teaspoons (48.6g) It’s easy to see how quickly your sugar intake adds up. But keep…

Young Australians are flying the coop later and later, thanks to a complex mix of financial, emotional and social factors. But when they do, it can be a challenge cooking for just one or two after feeding an adult family for years. This life change often coincides with other risk factors for weight gain, so it makes sense to be aware of some of the ‘empty nester’ traps — and how to overcome them. TRAP # 1 You cook to feed an army When the kids are at home, you’re often making big family meals for drop-ins and plus-ones. “You might find it hard to stop cooking large volumes of food due to habit,” says Dietitians Association of Australia spokesperson, Milly Smith. “That can lead to eating more, because with…

Chicken, silverbeet & lentil dhal Serves 4 Cost per serve $4.85 Hands-on time 20–25 min Cooking time 30 min dairy free 1 tablespoon rice bran oil 400g lean chicken tenderloins, chopped 2 teaspoons ground turmeric 1 teaspoon garam masala 2cm piece ginger, finely grated 1 garlic clove, crushed 300g tomatoes, finely chopped 150g zucchini, finely chopped 150g carrot, finely chopped 320g canned lentils, drained and rinsed 1 litre reduced-salt chicken stock 150g silverbeet leaves, white stalks removed, shredded Lime wedges, to serve Almond sprinkle 120g slivered almonds, toasted ¼ cup coriander sprigs 2 tablespoons chopped flat-leaf parsley 1 Heat the rice bran oil in a large saucepan over high heat. Add the chicken, turmeric, garam masala, ginger, garlic and tomato. Cook, stirring mixture occasionally, for 10 minutes, or until the…

The good oil Add more flavour to food with Squeaky Gate Australian Extra Virgin Olive Oil The All Rounder ($8 per 750ml), filled with healthy antioxidants and heart-friendly fats. Per 15ml: 505kJ (123cal), 13.7g fat, 1.8g sat fat, <5mg sodium Gut goodness Brimming with fibre-rich whole grains, Freedom Foods Barley+ Muesli Pink Lady & Macadamia ($8 per 350g) supports a healthy gut. Perfect for an easy breakfast! Per 50g: 800kJ (191cal), 6.1g protein, 0.9g sat fat, 6.2g sugars, 13.4g fibre Tummy friendly Kez’s Kitchen Free & Naked Choc Orange Bars ($5 per 5–pack) are a healthy, new low-FODMAP snack to add to your weekly rotation. Each bar has just 425kJ (102cal). Per bar: 425kJ (102cal), 2.6g protein, 1.9g sat fat, 7.8g sugars, 2.4g fibre Break the fast Send your hunger…

1 AMARANTH  What is it? Amaranth is a gluten-free grain with a slightly peppery taste. It is thought to have cancer-preventing properties. How to cook it? Boiled with equal parts of water and grain, amaranth absorbs the water and is ready to serve in 20 minutes. How to use it? It’s great in soups and stews, or you can ‘pop’ it like corn and use it in muesli bars. 2 BARLEY  What is it? One of the first grains to be widely used, this nutty-tasting grain is a good source of beta-glucan for a heathy heart. How to cook it? Cook one part barley and three parts water on the stovetop for 45 minutes until tender and most of the liquid has been absorbed. How to use it? Pearled barley…

Each day’s menu gives you … ‘ You wont go hungry on this low-kJ plan!’Melissa Meier, Accredited Practising Dietitian • about 6300kJ (about 1500cal) for gradual weight loss • 70-90g carbs to give you lasting energy all day long • over 30g fibre to keep you feeling full & for good gut health • 2-3 snacks for at homeor on the go MONDAY Breakfast • Yoghurt, fruit & nuts 170g tub reduced-fat plain yoghurt, ½ cup blueberries & 30g chopped almonds (1400kJ/340cal total) Lunch • Egg & salad wrap 2 hard-boiled eggs, ¼ avocado, 1 cup baby spinach, 1 sliced tomato & 40g cheddar on a low-carb wrap (2200kJ/530cal total) Dinner • Barbecued lamb & pumpkin salad (p53) (1600kJ/380cal total) Snacks • 1 cup carrot sticks • 50g Roasted…

Use your noodle! Try Chang’s Rice Noodles for a delicious and light alternative to wheat noodles or spaghetti. Serve hot or cold with a stir-fry, soup or salad. They’re gluten free and come in four portions. Spread good health One tablespoon (25g) of Flora pro-activ consumed daily contains 2g of plant sterols which lowers cholesterol by 10 per cent in three weeks as part of a healthy diet, low in saturated fat. Great for your gut Kuvings Greek Yogurt and Cheese Maker helps you maintain a healthy gut by making a range of gut-friendly foods. It’s easy to use, with preset recipes and a useful recipe book with over 100 recipes. Magic your muesli Try Sunsol 10+ Natural Muesli Mango, Coconut, Chia & Greek Yoghurt, made with more than 10…