Innholdsfortegnelse for June 2018 i Healthy Food Guide

As we enter the first month of winter, it’s only fitting we talk about colds and flus. Research tells us that the average Aussie battles through four colds a year, so some of you might even be reaching for the tissue box as you read this. You’ll be relieved to find out there’s so much more you can do to fight off germs and bugs than loading up on vitamin C and chicken soup. On page 20, we examine the important role your gut bacteria play in your immune system. And on page 65 you will find delicious recipes using gut-friendly, probiotic-rich ingredients like miso and kimchi. While luckily I don’t catch many colds, I do suffer from headaches. Often deciphering little niggles like headaches and dry skin can be…

For many years fat was the enemy, but these days it seems carbohydrates have ‘taken the cake’ as the real villain in Aussies’ battle with the bulge. There’s a small kernel of truth at the heart of this concern. It’s true we eat too many highly refined carb-rich foods, such as biscuits and pizza, so eating less of these can be a sensible weight-loss decision. But should you also be concerned about what time of the day you eat carbs? When the night owl bites Five different clinical trials have tried to determine the effect that carbohydrates have on weight gain. And the findings? Some studies show a weight-loss advantage for people who eat early, while others find late eaters gain less weight. One recent short-term study of 29 healthy…

Sometimes deciphering physical symptoms is a no-brainer — an itch that’s caused by a mosquito bite, sore muscles as a result of yesterday’s workout, or blisters thanks to that new pair of shoes. At other times it’s not so straightforward. What’s to blame for a headache? What’s making your skin so dry? And why do you keep developing those annoying mouth ulcers? Often these symptoms are your body’s way of letting you know something is not quite right, and it’s tempting to ask Dr Google for answers. In fact, nearly 60 per cent of Australians use the internet to source health information to avoid seeing a GP, according to a 2016 survey. But, while nothing can replace the opinion and advice of a qualified health professional, if you do want…

Fibre is your gut’s best friend. Not only does it help keep you regular, it can protect against bowel cancer, lower your blood cholesterol and improve blood sugar control. The best benefits come from eating a wide range of high-fibre foods, including the following fibre types: SOLUBLE FIBRE This acts like a sponge by absorbing liquid and helping ease bowel movements. * Good sources: fruit, vegetables, legumes INSOLUBLE FIBRE This fibre acts as a ‘bulking agent’, sweeping through your colon like a broom to help reduce constipation. * Good sources: nuts and seeds, leafy greens, fruit and vegetable skins RESISTANT STARCH This supplies you with healthy gut bacteria that helps promote good digestion. * Good sources: under-ripe bananas, lentils, cooked and cooled potatoes…

Breakfast * Homemade baked beans on a slice of gluten-free toast 8.8g fibre or * Omelette with zucchini, mushroom and tomato, and a slice of gluten-free toast 5.5g fibre Lunch * Roasted vegetable salad with chickpeas and avocado 10.2g fibre Dinner * Steamed fish with brown rice and mixed vegies 7.5g fibre Snacks * 1 Packham pear, skin on 4.5g fibre * 30g unsalted mixed nuts 2.2g fibre * Plain yoghurt topped with 1 tablespoon of LSA (linseeds, sunflower seeds and almonds) 2.1g fibre…

Turmeric cauliflower ‘rice’ with grilled lamb cutlets Serves 4 Cost per serve $7.85 Time to make 30 min, plus 30 min marinating diabetes friendly ¼ cup reduced-fat plain yoghurt 1 tablespoon Rogan Josh curry paste 12 lean French-trimmed lamb cutlets 600g cauliflower, chopped 1 tablespoon olive oil 1 medium red onion, finely chopped 2 garlic cloves, crushed 2 teaspoons finely grated ginger 2 teaspoons mustard seeds ½ teaspoon ground turmeric 350g broccoli, cut into florets 1 large red capsicum, sliced ¼ cup coriander leaves 1 Combine yoghurt and curry paste in a shallow glass or ceramic dish. Add lamb cutlets and turn to coat. Cover and set aside in fridge to marinate for at least 30 minutes. 2 Blitz cauliflower in processor, in batches, until coarse crumbs. 3 Preheat chargrill…

GET SOME culture! Fermented or cultured foods have probiotics, or ‘good’ bacteria, that keep your gut microbes happy. The health benefits range from boosting your immune system to improving digestion, so get on board! Roasted miso eggplant, chickpea & spinach nourish bowl Serves 4 Cost per serve $2.85 Hands-on time 15 min Cooking time 35 min gluten free vegetarian dairy free diabetes friendly 1 large eggplant, cut into 2cm cubes 1½ tablespoons miso paste 1½ tablespoons mirin 1 tablespoon lemon juice 1 teaspoon finely grated ginger 1 x 400g can no-added-salt chickpeas, rinsed, drained 350g broccoli, cut into florets 200g green beans, trimmed 2 cups steamed brown rice 100g baby spinach 1 Preheat oven to 180ºC. Line a large baking tray with baking paper. Place eggplant on tray and lightly…

June is the prime time to pick in-season juicy pears off the grocery shelves. Not only do they taste delicious — you’ll find a pear-thora of nutritional reasons to Packham in your trolley as well. PERFECT PEARS! Full o’ fibre A medium pear has 4g of fibre, which is vital for your digestive system and will get you halfway towards your daily intake of two serves of fruit. Pop a pear! All rounder Eating pears and apples has been linked to a reduced risk of stroke and cancer. Pears can also help with weight loss, thanks to their low energy density. A great pear! Pears work beautifully with other ingredients. Slice a ripe pear into a lunchtime salad, eat one over a fruity cheese board during a night in with…

The humble pea is a nutrition champion 1 EASY-PEASY OMELETTE Toss a handful of frozen peas into a brekkie omelette to boost fibre, flavour, colour and taste. 2 ’AVO GO — SMASH ‘EM! If you’re a smashed avo fan, try this tasty alternative. Simply mash half a cup of peas with the juice of half a lemon, and enjoy on your favourite grainy toast. 3 GO FOR GREENS! Empty fridge and no greens in sight? The frozen peas in your freezer are your friend! Whether in a curry, risotto or paella, a cup of frozen green peas boosts the look and appeal of any dish. 4 BIT ON THE SIDE Pushed for time, but want to turn a humble side dish of peas into a taste sensation? Just add a…

' Get your daily fibre on this gluten-free menu! 'Melissa Meier, Accredited Practising Dietitian Each day’s menu gives you … • about 8700kJ (about 2000cal) for weight maintenance • almost 50g of fibre to keep you full & for good gut health • 2-3 snacks for at home or on the go • 100 per cent of your calcium needs for strong bones & teeth MONDAY Breakfast • Gluten-free cereal 2 gluten-free Weet-Bix with ½ cup milk, 1 small banana, 2 tbs chopped almonds & 1 tbs pepitas (1900kJ/450cal total) Lunch • Tuna & chickpea salad 1x 95g can tuna, ½ cup chickpeas, ¼ avocado, 40g feta, baby spinach, tomato & cucumber, plus 1 tbs olive oil & 2 tsp balsamic vinegar (2700kJ/650cal total) Dinner • Roasted broccolini & vegetable…

Get a little saucy! Substitute Kikkoman Soy Sauce for salt to help keep your family healthy. The sauce is naturally brewed using authentic Japanese methods, in the same way it has been for more than 300 years. 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. Gluten free & delish The whole family will love Jase’s Kitchen Gluten Free Sausage Rolls, filled with 100 per cent Australian meat blended with three veg – just heat, eat and savour. Available in a three-pack. Magic your muesli Try Sunsol 10+ Natural Muesli Mango, Coconut, Chia & Greek Yoghurt, made with more than 10 ingredients such…

1 These Spicy pumpkin & prosciutto pizzas are chock-full of protein, veg and flavour. (5pm panic, p42) 2 Salt alert! Some pasta sauces pack in over half of your recommended daily sodium intake. (10 of the best pasta sauces, p82) 3 Eating brekkie ‘like a king’, followed by two smaller meals, delivers major health gains. (News bites, p13) 4 More than half of Aussies don’t eat enough fibre — and going gluten free can make it even harder! (Gluten free? Here’s your fibre fix, p37) 5 Fifteen per cent of us are now taking painkillers for headaches — but almonds and avos could help! (Body language: What’s your body telling you? p30) 6 Did you know? Eighty per cent of your immune system exists in your gut. (Eat to boost…

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…

Q Bowel cancer runs in my family. Is there anything I can do to help prevent it happening? Bronwyn Wilcock, via email It’s a good question, and definitely worth having a think about It’s estimated 15,000 Australians per year are diagnosed with bowel cancer. While you can’t avoid some risk factors, like being older or having a family history, there are lifestyle changes you can make to minimise your risk, so good on you for being proactive! WHAT TO DO MORE OF … • Exercise You should do at least 30 minutes of vigorous activity daily, or 60 minutes of moderate activity. • Maintain a healthy weight Aim for a Body Mass Index (BMI) of between 18–24.9. • Eat a diet rich in fibre which includes: • Whole grains, such…

Hold on to your tissue boxes — the cold and flu season is upon us again! Most of us battle through up to four colds each year — but how you look after yourself can control how winter woes affect you. So, if you’re worried about snatching a sniffle, here’s how to fight back: • Boost your vitamin C intake to support your immunity. Choose colourful fresh fruit and vegies, especially citrus, kiwifruit, tomatoes, capsicum and broccoli. • Add zinc to your diet. Zinc has been shown to reduce the length of colds and flus — so eat lean meats, legumes, nuts and seeds to pump up your zinc levels. • Get enough rest. Aim to notch up at least 7–8 hours of shut-eye each night. Your gut too can play a major…

1 Chest pain Along with discomfort in your arms, shoulders, neck, jaw or back, chest pain can be a warning sign of heart attack. If you experience the warning signs for 10 minutes, or if they are severe and get progressively worse, call an ambulance immediately — it could save your life. 2 A change in bowel habits If you notice an unexpected change in your bowel habits that continues for two weeks or more, see your doctor. Likewise, you should seek medical advice if you notice bright red or very dark blood after you have been to the toilet. Both can arise from various conditions, but they can also be symptoms of bowel cancer. For more information, visit bowelcanceraustralia.org 3 An unexpected lump If you find a lump in…

Brown rice is an easy, gluten-free way to boost your fibre intake, delivering a slightly nutty taste. Amaranth has a slightly peppery taste. It’s great in soups and stews, or you can ‘pop’ it like corn and use it in muesli bars. Buckwheat, which is not wheat as its name might suggest, makes a great stuffing for red capsicums. Buckwheat flour has up to 10 times the fibre of gluten-free flour. Millet has a very mild flavour. It can be boiled whole and used like rice, or enjoy it as filling ‘porridge’ topped with cinnamon, shredded coconut and banana. Quinoa is a crunchy nutty seed. It takes just 15 minutes to cook, using a ratio of 1 cup of quinoa to 2 cups of water. It’s also available as porridge…

Savour the heart-warming flavours of India in this issue, cook with fermented foods that boost taste and your gut health, discover new ways with broccolini, and cap it all off with raw sweet treats. 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…

SAVOUR THE FLAVOUR Table of Plenty Rosemary and Sea Salt Mini Rice Cakes ($3.20 per bag) are a healthier alternative to salty potato chips when you’re feeling slightly peckish. Per 20g serve: 336kJ (80cal), 1.6g protein, 1.3g fat, <1g sat fat, 14.8g carbs, <1g sugar, 1g fibre, 25mg sodium SOUPED UP Warm yourself up this winter with fibre-packed McKenzies Chicken Noodle Soup Kit ($2.49 per kit). Simply add a few ingredients and hey presto — dinner is served! Per 45g serve: 630kJ (151cal), 8.6g protein, 1.2g fat, <1g sat fat, 23.6g carbs, <1g sugar, 651mg sodium TEA ON THE RUN? Carry your favourite tea wherever you go in a Pukka Travel Sachet Tin ($4.95). And Pukka Revitalise Tea ($7.95) is just the drink to help you fight the 3pm slump.…

There’s nothing wrong with stashing a couple of frozen meals in your freezer to eat on busy nights. In fact, they’re usually a much healthier choice than fast food and takeaway. Convenience meals have come a long way in recent years, with plenty of fresh and chilled options increasingly available alongside the traditional frozen varieties. The key to good convenience meals is to pick those that are balanced and have plenty of vegetables, lean protein and quality carbohydrates. Among other nutritional benefits, this balance will help you to reach your recommended daily fibre intake, something 60 per cent of Aussies don’t achieve. Take a look at the percentage of your daily fibre requirement of 25g that these meals provide. How does your favourite dinner measure up? Next time you’re stocking…

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…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia Glass half full Your article on the best milks for vegans (Oct, 2016) was great. I have really struggled with this as there are just so many options available right now, which is both pleasing and confusing. The article helped me realise I need to be looking out for calcium, protein and vitamin B12 in my milk. This info will help guide my future milk purchases. Thank you! Rebecca McKenna, NSW Good mood food I loved your feel-good meal plan (April, 2018). The recipes were so easy to follow and I didn’t have to worry about counting calories. Everything was delicious, and I didn’t have any extra cravings! The good mood foods helped improve my mood too! Alison…

Our Meal, Their Meal by Aaron Harvie $35, New Holland Publishers Why prepare two meals for parents and toddlers when one will do? This cookbook features simple, economic recipes that little ones and adults can enjoy together. The Busy Mum’s Guide to Weight Loss by Rhian Allen $34.99, Pan Macmillan Australia Rhian Allen has combined her 28–day eating program with more than 100 recipes, key nutritional guidelines, shopping lists and workouts for busy mums on a budget. Catherine Saxelby’s Complete Food and Nutrition Companion by Catherine Saxelby $39.99, Hardie Grant In this updated edition, learn how to stay healthy and live longer, with more than 500 entries on whole foods, additives, nutrients and supplements.…

As winter takes hold and we find ourselves exposed to others with ills and chills, we often start to think about what we can do to fight off germs and bugs. While you may already know you need to load up on vitamin C and chicken soup, your gut health is relatively unreported territory — and it has far more control over your immune system than you realise. The inside story The word immune means ‘free’ or ‘untouched’. And that’s exactly the role your immune system plays to keep you free from those things that may harm you. A healthy immune system works tirelessly to help you counter a cold, fight off chickenpox or bat away a host of other unwelcome infections. Your immune system is a network of cells,…

If you’re worried about additives in food, use this handy guide to navigate food labels next time you’re out shopping. COLOURS Artificial 102, 104, 110, 122–124, 127–129, 133 Mainly in brightly coloured lollies, ice cream, soft drinks and jelly. FLAVOURS Glutamates 621–635 Mainly in Asian sauces, flavour noodles and savoury snacks. PRESERVATIVES Sorbates 200–203 Mainly in cheese products, dips and pickles. Benzoates 210–213 Mainly in cordials, fruit drinks and salad dressings. Sulphites 220–228 Mainly in wine, dried fruit and pickled onions. Nitrates/nitrites 249–252 Mainly in cured meats, bacon, ham and salami. Propionates 280–283 Mainly in confectionary, bread and cheese.…

For the one in 70 Aussies who have coeliac disease, removing gluten is a proven necessity, not a choice. Others choose to eat less bread and wheat-based foods (and therefore less gluten) to help ease digestive discomfort. But while many people cut out gluten to improve their health, a gluten-free diet isn’t always a healthy option. It means you have to remove wheat, barley, rye and oats — so your diet can be lacking in fibre, iron and B vitamins. Importantly, the gluten-free flours that make gluten-free bread, pasta and baked goods can be highly refined and low in fibre, with a high glycaemix index. These flours also lack real texture and taste, so some gluten-free products are loaded with sugar and fat to compensate. Did you know? Women should…

MONDAY Chicken, semi-dried tomato & kale involtini Serves 4 Cost per serve $5.40 Time to make 30 min diabetes friendly ½ bunch green curly kale, leaves torn 4 thin chicken breast schnitzels (uncrumbed) ¹/ ³ cup oil-free semi-dried tomato strips 40g reduced-fat feta, crumbled 2 x 400g cans no-added-salt chopped tomatoes 400g frozen mixed vegetables 1 cup wholemeal couscous ½ cup basil leaves 1 Heat 2 teaspoons of olive oil in a large, deep non-stick frying pan over high heat. Sauté kale for 1 minute, or until wilted. Remove pan from heat and transfer the kale to a bowl. 2 Place schnitzels on a board. Top with kale and semi-dried tomatoes. Place the feta along centre of the schnitzel. Roll to enclose filling. Secure with skewers or with toothpicks. 3…

As balmy summer nights and barbecues give way to cooler evenings, it’s time to bring out the slow cooker. Slow-cooking is a great way to add healthy flavour to your meal without resorting to salt or oil. This can help keep your kilojoule intake in check and avoid some of that unwelcome winter weight gain. There’s also evidence to show that potentially harmful chemicals can be produced when cooking meat over flames at high temperatures — so by turning the heat down low and cooking slow, you’re minimising your exposure to these substances too. Try these three delicious ways to slow-cook at home: • Enjoy hearty Greek-style slow-cooked lamb, with the potatoes in their jackets. • Make a tasty, spicy curry with chicken and chickpeas. • Throw together a favourite,…

ASK THE EXPERT, p14 Bowel Cancer Australia. 2017. Diet and lifestyle. Available at www.bowelcanceraustralia.orgAccessed April 2018. Cancer Council. 2015. Red meat, processed meat and cancer. Available at www.cancercouncil.com.auAccessed April 2018. Cancer Council. 2017. Bowel cancer. Available at www.cancercouncil.com.auAccessed April 2018. SCIENCE UPDATE: SHOULD YOU EAT CARBS AT NIGHT? p16 Jakubowicz et al. 2013. High caloric intake at breakfast vs dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring). 21(12): 2504–12. Keim et al. 1997. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 127(1): 75–82. LeCheminant et al. 2013. Restricting night-time eating reduces daily energy intake in healthy young men: a short-term cross-over study. Br J…