Innholdsfortegnelse for July 2018 i Healthy Food Guide

There isn’t much I like about winter — the cold nights and dark mornings aren’t my thing — but I do love the food. Hearty pastas, spicy curries and cold-weather favourites like soup and toasties are absolutely my thing. The problem is, often the food we crave over winter is what leaves our pants feeling a little snug come September. In fact, most of us will probably gain up to five kilograms over the winter, according to research. That’s where we come in. At Healthy Food Guide, we want you to enjoy the comfort foods you crave, without the weight gain. From page 43, we have loads of delicious, hearty and low-kilojoule recipes. While some of us find we sleep better in winter, we all know how it feels to…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia Life saver! Since my husband’s heart attack 12 months ago, I have found many recipes in HFG to help promote his change in diet. He has a sweet tooth and loves the lime jelly whip recipe that’s on your website. Keep up the great work folks! I love this magazine, not only for the recipes but for great advice and knowledge. Michelle Mcinally, NSW Snack attack Loving the ‘Low-kilojoule work snacks’ in this month’s HFG issue (May, 2018)! As someone currently fighting the cravings, these will be a tasty and fun way to tweak my junk food cravings into healthier choices! Melanie Comito, WA Note: ‘Your say’ letters may be edited for length and content.…

1 in 3 Aussies avoid gluten, dairy or animal products in their diet As a growing body of emerging research links our gut to our brain health — and to almost every other aspect of our health — it seems that everyone is now searching for the holy grail of digestive wellness. So what exactly is digestive wellness? And how do we know whether or not nutrition advice or a certain product is going to help us achieve this elusive state or simply empty our wallets and potentially even harm us. Let’s look at some of the most common myths that surround digestive health, and consider whether there is good evidence that following this advice will get your gut in top shape. TRUE ...or ... FALSE 1 A low-FODMAPs diet…

Caffeine Caffeine is a stimulant, so you might find it makes it harder to fall asleep. You could sleep more lightly, wake frequently or need extra trips to the bathroom. Caffeine is not found solely in coffee — some teas, energy drinks and soft drinks have it too. Spicy foods Dishes with plenty of chilli and garlic can cause you heartburn and indigestion, making sleep difficult, so you might need to lay off late-night curries with a good night’s sleep in mind. Fatty foods Creamy pastas and deep-fried dishes delay digestion, which means you could have a restless night. These types of foods can also trigger heartburn. Alcohol While a nightcap might help you doze off, you’re likely to wake throughout the night and have a less restful sleep —…

Type 2 diabetes is the most common form of diabetes, accounting for 85–90 per cent of all cases. It’s a condition where there’s too much glucose (sugar) in your bloodstream. Glucose enters the bloodstream when the body breaks down carb-rich foods like breads, pasta, fruit, potatoes, yoghurt and a range of sweetened foods and drinks. What does insulin do? Insulin is a hormone produced in the pancreas. Insulin’s role is to take glucose from the blood and allow it to enter the brain and muscle cells where it is then used as energy. Type 2 diabetes develops when there is a problem with insulin — either the body is not producing enough and/or insulin is not working properly, leading to the growth of high blood glucose levels. Who gets it?…

1 Turn your devices to silent. Hearing that ‘ding’ notification causes the same amount of mental distraction as actually using your phone or tablet. 2 Keep gadgets out of sight when socialising. Not only does this deliver a zero-tech opportunity, you’ll get more out of your socialising too. Research shows just the presence of a smartphone lowers the quality of traditional-style conversations. 3 Move your chargers out of your bedroom. And make it a habit to plug in devices overnight. That takes away the temptation to use them before or after you’ve switched the lights off, something 42 per cent of Australians do. 4 And never (ever!) check your phone while you’re moving. You’ll be much safer too. Researchers from Queensland have confirmed that texting while walking significantly increases your…

Warm garlic broccolini salad with ricotta & sumac Serves 2 Cost per serve $4.85 Hands-on time 10 min Cooking time 10 min gluten free vegetarian diabetes friendly 1 tablespoon rice bran oil 3 garlic cloves, finely diced 2 bunches broccolini 250g mushrooms, roughly chopped 1 x 250g punnet cherry tomatoes 1 x 400g can no-added-salt chickpeas, rinsed, drained 2 large handfuls spinach leaves, washed 250g reduced-fat ricotta, crumbled 1 teaspoon sumac 1 teaspoon paprika 1 Heat rice bran oil in a large frying pan over a high heat. Add diced garlic and fry for 5–20 seconds. Add broccolini and fry for 4–5 minutes. 2 Add the mushrooms and cherry tomatoes and fry until brown. Just before removing from the heat, stir through the chickpeas to heat them through. 3 Place…

Winter is the time when hearty root vegies come into season and many thoughts turn to a steaming bowl of pumpkin soup. But there’s much more to pumpkin than just soup! PUMPKIN POWER Waistline wonder Pumpkin is low in kilojoules, with just 280kJ (67cal) per cup, so pile your plate! It’s delicious in salads, made into mash or layered as part of a vegetarian lasagne. Excellent eyesight This veg is rich in the beta-carotene antioxidant, which becomes vitamin A in the body — a nutrient that is essential for vision. Adding a slurp of olive oil to your pumpkin helps your body absorb these nutrients. Crunch time Don’t throw out the seeds! They’re the perfect crunchy salad topper and are brimming with gut-friendly fibre, heart-healthy fats as well as key…

' Lose weight & feel full on this tasty menu! ' Melissa Meier, Accredited Practising Dietitian Each day’s menu gives you … • about 6300kJ (about 1500cal) for weight loss • over 30g fibre to keep you full, & for good gut health • 100 per cent of your calcium needs for strong bones & teeth • 2–3 low-GI snacks to help manage blood sugar levels MONDAY Breakfast • Weet-Bix & banana 2 Weet-Bix with 1 cup reduced-fat milk & 1 sliced banana (1300kJ/310cal total) Lunch • Tuna & salad sandwich 1 x 95g can tuna in spring water, ¼ small avocado, lettuce, sliced tomato & ½ carrot (grated) on 2 slices soy–linseed bread (1700kJ/410cal total) Dinner • Quick fish curry (p56) (1900kJ/450cal total) Snacks • 30g unsalted almonds • 1 x…

SLEEP LOSS = WEIGHT GAIN: HOW TO BREAK THE LINK, p20 Drinkaware. 2018. Alcohol and sleep. Available at www.drinkaware.co.uk Accessed May 2018. Elder et al. 2011. Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study. Int J Obes (London). 36(1): 86–92. Government of South Australia. 2016. Good Sleep = Good Health. Available at www.sahealth.sa.gov.auAccessed May 2018. Medibank. 2018. Food for sleep. Available at www.medibank.com.auAccessed May 2018. National Sleep Foundation. 2018. How food and drink affect your sleep. Available at www.sleepfoundation.orgAccessed May 2018. St-Onge et al. 2012. Sleep restriction leads to increased activation of brain regions sensitive to food stimuli. Am J Clin Nutr. 95: 818–24. The Sleep Council. 2013. The Great British Bedtime Report. Available at www.sleepcouncil.org.uk Accessed…

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…

Smoke & mirrors Australian extra virgin olive oil is the safest to cook with, a clinical trial of nine oil types has found. The report lays to rest the myth that olive oil has a low ‘smoke point’ and is not appropriate for frying. ACTA Scientific Journal, 2018 On your bike You don’t have to give up your leisure time to gain from exercise! Overweight people can lose fat just as effectively by riding to work as by exercising in their free time, a Danish study has found. International Journal of Obesity, 2017 Beer talk More than one in three men incorrectly think low-carb beer is healthy, new data reveals. In fact, low carb beer has only slightly less carbs than regular beer — and it’s the alcohol, not carbs,…

Do you get a good night’s sleep and wake up feeling refreshed and ready to take on the world? Research shows over one-third of us don’t get enough sleep — which can leave us feeling tired and irritable the next day, affecting concentration, coordination and even our weight. Fortunately, there are plenty of practical steps you can take — from the food you eat through to the gadgets you use — that help you get a good night’s shut-eye. Turn the page to find out how!…

2 million Australians have pre-diabetes & are at risk of type 2 diabetes Diabetes is Australia’s fastest-growing chronic disease, with close to 300 people being diagnosed every day. Almost two million of us have the condition, and roughly 500,000 of these don’t even know they have it. A fog of misconception and myth swirls around diabetes, especially in relation to diet, making it hard to know the truth. It’s time to shine a light on some of the most prevalent beliefs and reveal the reality, backed by the latest research. Myth Eating too much sugar causes diabetes REALITY Not always The cause of type 1 diabetes is unknown, but it’s not linked to lifestyle and has nothing to do with eating too much sugar, as some people imagine. For type…

Having a family history of type 2 diabetes Being diagnosed with pre-diabetes Being above your healthy weight range Having an inactive lifestyle Increasing age Having an Aboriginal or Torres Strait Islander background Being from a Melanesian, Polynesian, Chinese, Southeast Asian, Middle Eastern or Indian background Having gestational diabetes during pregnancy Having polycystic ovarian syndrome Taking some types of antipsychotic or steroid…

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 p95 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.…

Vegie & haloumi toastie (p68) Serves 4 Cost per serve $5.50 Time to make 25 min vegetarian Toastie 2 heads of broccoli, cut into florets 2 cups kale, shredded 8 slices rye bread or sourdough 1 small ripe avocado, mashed 2 teaspoons mustard ¹/ ³ cup store-bought, oil-free chargrilled red capsicum 75g reduced-salt haloumi, sliced Winter slaw ½ red cabbage, shredded 1 fennel bulb, shredded 1 pear, sliced ¼ cup walnuts ¼ cup chopped flat-leaf parsley ¼ cup reduced-fat plain yoghurt 1 Preheat oven to 190ºC. Line a large baking tray with baking paper. Arrange broccoli on the tray and spray with olive oil. Bake for 15 minutes. Add kale, spray with oil; cook 5 minutes more. 2 Heat a sandwich press or grill and spray with olive oil. Place…

Eating enough fruit isn’t only important for adults — our little ones benefit from having their share too. It can be a struggle at times to get kids to eat fruit, but your efforts will bring major benefits in the long run — so keep on encouraging and keep providing! There’s no such thing as a ‘best’ fruit, but bananas in particular are good for kids because they’re soft enough for their little teeth, they taste sweet and they're easy to pop into school lunch boxes. A banana also helps provide a dose of fibre along with essential nutrients, such as potassium and vitamin C. So, go bananas!…

WINTER WARMER Gluten-free Pitango Creamy Smoky Fish Chowder ($5.99 per 500g pouch) is the perfect lunch to microwave at work on a cold day. Per 250g serve (½ pouch): 585kJ (140cal), 5.3g protein, 2.8g sat fat, 18g carbs, 2.3g sugar, 2.5g fibre, 533mg sodium PROTEIN POWER The oats in Uncle Tobys Oats Quick Sachets Big Bowl Protein ($5.79 per 10–pack) have been grown so as to boost their protein content. Available from Coles only. Per 46g sachet: 730kJ (175cal), 10.7g protein, 0.7g sat fat, 21.7g carbs, 0.3g sugar, 4.4g fibre, 3mg sodium THAT’S SOUP-ER! Making low-sodium soups and stews at home are a breeze when you use Continental Salt Reduced Superb Stock Chicken ($4 per litre) as your meal base. Per 100ml: 36kJ (9cal), 0.4g protein, 0.1g sat fat, 0.9g…

Nothing beats a wholesome soup in winter to warm you up from the inside out. It’s like a hug in a bowl! These days you can find a wide variety of delicious premade soups in the supermarket which offer you a hearty meal without the extra washing up. While these products are the ultimate in kitchen convenience, most are a little on the salty side — and too much salt is a big risk factor for high blood pressure. Here are a few tips to help you lower your sodium intake. 1 BE LABEL SAVVY Reading labels is the best way to finding the healthiest choice. We recommend choosing soups with less than 600mg sodium per serve. These can be hard to come by, so we’ve given you a helping…

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. Low-GI guaranteed! Time to make the swap from high to low-GI foods by choosing those with the GI Symbol. The symbol is your trusted guide for turning healthy choices into easy choices. Visit gisymbol.com Chicken-style burgers Try new Vegie Delights Crispy Chicken-Style Burgers – they’re delicious, vegan-friendly and also high in protein, vitamin B12, iron and zinc. The burgers will be available at Coles from late July. Snap up these crunchies! Australian-owned and made Piranha Snaps are gluten free, FODMAP friendly and contain 2 billion active probiotics per 50g pack! Available at chemists, health…

1 A banana a day helps keep hearing loss at bay as we grow older. (News bites, p12) 2 The tryptophan in milk can aid sleep. Nightcap, anyone? (Sleep loss = weight gain: How to break the link, p20) 3 You’ll have this delicious Lamb moussaka on the table in just 25 minutes. (5pm panic, p60) 4 If you’re overweight, biking to work is just as effective for fat loss as leisure-time exercise. (News bites, p12) 5 True or false? People who have diabetes need to snack between meals. (Diabetes: Myths and reality, p30) 6 One orange meets all your daily vitamin C needs. (10 of the best foods to fight colds and flus, p82) 7 Warm up the whole family with a healthy Split pea & ham soup. (Easy…

Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is provided for every recipe. We test each meal twice to ensure it works and tastes great! Turn to p99 to read about our recipe badges. Editorial Advisory Board Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising Dietitian; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian; Dr Sue Shepherd, Advanced Accredited Practising Dietitian and Senior Lecturer, Department of Dietetics and Human Nutrition at La Trobe University, Melbourne. Note: The advisory-board members do not necessarily review every article in Healthy Food Guide…

Q During winter we treat ourselves to the occasional takeaway at home, rather than going out for a meal. What are some healthier takeaway choices? Megan F via Facebook We’re agreed! In the depths of winter, it’s a lot nicer to curl up on the couch than brave the chill! But when ordering takeaway, you can still keep your health top of mind. CHECK THE DESCRIPTION Even if your meal contains healthy ingredients, how those ingredients are prepared and cooked can make a big difference. Steer clear of foods described as creamy, deep-fried or crumbed, and look for grilled, baked or sautéed instead. DON’T FORGET THE VEGIES More often than not, takeaway meals can be lacking in fresh vegetables. A good trick is to order an extra side of vegies…

44% of Australians always eat lunch at their desks on workdays We can’t live without technology these days. But have you ever thought about how it might be impacting your weight? When experts at a US-based think tank crunched the numbers, they found that whenever a country invests an extra 10 per cent in information communications technology, the rate of obesity in that country climbs by almost 1.5 per cent of the total population. In Australia, this equals roughly 350,000 new cases of obesity. If you’re keen to limit the damage technology has on your weight, avoid these five common tech traps. TECH # TRAP 1 Combining meal time with screen time By eating dinner in front of the TV or having lunch at your computer, you’ll often consume more…

Quinoa, sweet potato and couscous are favourites at HFG…and not just because they taste delicious! Along with other whole grains and legumes, these foods provide all-important carbs — the fuel our bodies prefer to use. So, there’s no need to ditch them! The key with carbs is to eat unrefined varieties in the right portions. Put cake, lollies and potato chips into the occasional basket, and make sure whole grains are everyday items. Here are five easy ways to enjoy healthy carbohydrates: • Enjoy two slices of dense, grainy toast with poached eggs and avocado for brekkie. • Warm up in cooler months with a hot bowl of porridge topped with sliced banana. • Add buckwheat or pearl couscous to vegie soups for a heartier lunch or dinner. • Throw…

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…