Innholdsfortegnelse for August 2018 i Healthy Food Guide

What’s your earliest food memory? Was it baking with Nan or did your parents pass on family recipes? Often I find myself peeling an apple just the way Mum taught me as a little girl, or making one of my dad’s famous omelettes. Developing cooking skills at an earlier age does far more than equip children for when it’s finally time to move out. New research suggests that confident young cooks make healthier adults, and eat more veg and less fast food later in life. On page 31, we go back to basics with our guide to healthy cooking. Use it as a little healthy inspiration in the kitchen, or pass it on to your children or even grandchildren. Speaking of inspiration, tell me I’m not the only one who…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia Finding the missing link I loved your article on fertility nutrition (March, 2018). I think nutrition is often forgotten factor in the fertility puzzle, but it has such a massive impact pre-conception, and also during pregnancy. Everyone who is planning a pregnancy needs to know about this, so good job for putting it out there! Emily Orchard, VIC Go for liquid gold! I recently read the ‘Ask the experts: coconut oil’ article ( HFG website). I was surprised to find that despite all the attention and love it receives in the media, there is very limited evidence to support all the health benefits the oil is claimed to have! So I will go back to reaching for the olive…

Q I’ve just found out I have high blood pressure and have to take medication. What changes can I make to my diet to help? Elizabeth, via email Around one-third of Australians have hypertension (high blood pressure), so you’re certainly not alone! Two numbers make up a blood pressure reading: • Systole (the top number) is the peak pressure as blood pumps away from your heart. • Diastole (the bottom number) is the pressure as your heart is relaxed and refilling. The ideal blood pressure is 120/80 or below, whereas high blood pressure is 140/90 or above. Try these three tips to keep the pressure down: 1 SHAKE THE SALT Avoid adding salt during cooking or at the table. You can also look for products labelled as ‘no added salt’…

1 Park at the end of the carpark when visiting the shops. 2 Set your work PC to print at the furthest office printer. 3 Go for a walk at lunch time, and get some vitamin D too! 4 Set a reminder on your phone every hour to do a lap around the office. 5 Find a coffee shop a little further away than usual to pick up your morning brew. 6 Suggest or organise a trial ‘walking meeting’ instead of the normal desk-bound one. 7 If you’re buying a takeaway, don’t order home delivery. Walk there and pick it up! 8 Drink from a small glass at your desk instead of a large water bottle. You’ll get in a few extra steps walking to the tap! 9 Cook for…

It might be winter outside, but beat the chill this month with our health-giving vegie soups, slow-cook dinners and hearty mushroom meals. We’ve got dessert covered with our zingy lemon 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 table on p94…

Pan-fried pork with mushroom & leek sauce Serves 4 Cost per serve $8.50 Time to make 1 hour diabetes friendly 16 baby carrots, trimmed, peeled 300g baby new potatoes, halved (quartered if large) 2 medium red onions, cut into wedges 300g Brussels sprouts, trimmed, halved 1 tablespoon olive oil 4 x 125g lean pork loin steaks 1 leek, halved, thinly sliced 300g mixed mushrooms, sliced (see Cook’s tip ) ½ cup reduced-salt chicken stock ¼ cup reduced-fat sour cream 2 tablespoons chopped chives 1 tablespoon chopped flat-leaf parsley 1 Preheat oven to 180ºC. Line a large baking…

Indian-style vegetable curry Serves 4 (as a main) Cost per serve $3.85 Hands-on time 15 min Cooking time 5½ hours dairy free vegetarian 1 brown onion, finely chopped 2 teaspoons finely grated fresh ginger 3 tablespoons mild curry paste Small handful curry leaves (see Cook’s tip ) 2 cups good-quality, reduced-salt vegetable stock 350g cauliflower florets 300g sweet potato, peeled, cut into 2cm chunks 2 tomatoes, chopped 3 tablespoons plain yoghurt 1 x 400g can brown lentils, rinsed, drained 1 cup baby spinach 1 cup frozen peas, thawed 1 zucchini, sliced 3 tablespoons chopped coriander leaves 2…

Bitter-sweet lemon flavour tang-talises your taste buds! Gluten-free lemon meringue cupcakes Makes 12 Cost per serve $0.35 Hands-on time 20 min Cooking time 20 min gluten free 100g reduced-fat table spread 1 teaspoon vanilla extract 1½ tablespoons lemon zest ½ cup caster sugar, plus ½ cup extra 2 eggs 1½ cups gluten-free self-raising flour ¼ cup reduced-fat milk ¼ cup gluten-free lemon curd 3 egg whites 1 Preheat oven to 160°C. Line 12 x ¹/ ³ -cup muffin-pan cups with paper cases. 2 Place the table spread, vanilla extract, lemon zest and ½ cup of the caster sugar in a small bowl; beat with an electric mixer until light and fluffy. Add the eggs to the bowl, one at a time, beating the mixture between additions. 3 Transfer egg mixture…

SALT SAVVY Enjoy a healthier, low-sodium soup this winter, starting with Campbell’s Grass Fed Beef Stock ($5.99 per 500ml bottle) as your base. Per 100ml: 80kJ (19cal), 4.2g protein, 0.1g fat, 0.1g sat fat, 0.4g carbs, 0.3g sugars, 39mg sodium VEG OUT! Sip on Fruits and Roots with Pineapple, Passionfruit, Sweet Potato ($5.50 per 1.25–litre bottle) — and get one serve of vegetables and one of fruit in each glass. Per 250ml: 446kJ (107cal), 0.6g protein, 0.4g fat, 0.1g sat fat, 24.6g carbs, 22.8g sugars, 0.3g fibre, 44mg sodium PROTEIN POWER Mayver’s Protein+ Peanut Butter (from $5.50 per 375g jar) is the perfect toast topper, full of protein for muscle growth, heart-healthy fats and fibre for a happy gut. Per 20g (1 tbs): 470kJ (112cal), 6.4g protein, 8.4g fat, 1.1g…

Avocado Rich in heart-healthy fats, fibre and vitamins HFG TIP Top grainy toast with smashed avo and poached eggs. Nut butter Full of protein and fibre HFG TIP Spread no-added-salt PB on crackers or bread, and top with sliced banana. Extra-virgin olive oil Powerful antioxidants HFG TIP Drizzle Australian EVOO over vegies and salads for a healthy flavour punch. Hoummos Low in saturated fat and rich in nutrients HFG TIP Use to add flavour to sandwiches and veg-packed wraps.…

ASK THE EXPERT, p14 Better Health Channel. 2016. Blood pressure. Available at www.betterhealth.vic.gov.auAccessed June 2018. Heart Foundation. 2016. High blood pressure: Understanding and managing your blood pressure — Second edition. Available at www.heartfoundation.org.auAccessed June 2018. VEGAN DIETS: RISKS vs REWARDS, p16 Key et al. 2009. Cancer incidence in vegetarians: Results from the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford). Am J Clin Nutr. 89(5): 1620S–1626S. Marsh et al. 2011. Health implications of a vegetarian diet: A review. Am J Lifestyle Med. 6(3): 250–67. Saunders et al. 2012. Iron and vegetarian diets. MJA Open. 1 Suppl 2: 11–16. Spencer et al. 2003. Diet and body mass index in 38,000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians and vegans. Int J Obes Relat Metab Disord. 27(6): 728–34. Shridhar et al. 2014. The association between…

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…

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…

Delicake is an innovative, Australian-designed non-bake premium cakeware product. It’s an all-in-one solution, saving you time and effort when creating desserts, vegan, paleo and raw masterpieces that require setting in the fridge or the freezer. The cakeware prize includes round, square and rectangular container versions, plus knife, spatula, smoother and apron. Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 * Congratulations to Emily Orchard — our winner this month — who has won a PlanetBox Rover lunch box kit from eco-friendly Biome, valued at $158.95.…

More than two million Aussies say their diet is now vegetarian (or almost vegetarian), and among these, Australia is the third fastest-growing vegan nation in the world. So perhaps it’s not surprising that vegan diets are no longer seen as extreme. However, if you’re new to, or are considering, plant-based eating, what are the nutrients that you need to give special attention? Meat-free benefits A plant-based diet has a lot going for it on the health front, with such diets linked to lower risk of obesity, type 2 diabetes, heart disease and some cancers, as well as increased longevity. A positive feature of vegan diets — which unlike vegetarian diets also exclude any byproducts of animals such as milk and eggs — is that with good planning, they can meet…

It’s tough to keep going when you’re not seeing results, but start with these five questions:…

¼ Protein power A protein-rich diet has been scientifically proven to help you maintain a healthy weight. Protein doesn’t just come from meats like beef, lamb or chicken — you can get it from fish, eggs, dairy, legumes, nuts and tofu. For beef, a serve of protein is roughly the size and thickness of your palm; up to your knuckles for chicken; and your whole hand (or a small can of salmon or tuna) for fish. For meat-free protein, an equivalent serve is two eggs, a piece of tofu the size of a deck of cards, or 1 cup of legumes such as beans, chickpeas or lentils. ¼ Smart carbs Carbohydrates are the fuel to feed your brain and muscles — but not all carbs are equal. Choose carbs that…

For anyone who can shift a headache with a couple of paracetamols, it may be hard to understand that a migraine can put you out of action for hours, if not days. Ever wondered how bad a migraine can be? “During a severe attack, some people feel they would rather be dead, in contrast to people who have had a heart attack and worry they may die,” says neurologist Dr Jon Simcock. Watch someone grappling with a migraine, and it’s easy to understand why World Health Organization experts have called migraine the third most disabling human medical condition. What is a migraine? Migraines affect about one in seven people and may be experienced regularly — on average, around 13 times a year. For around 30 per cent of people who…

Peanut butter and banana is a match made in heaven, almost too delicious to seem nutritious, but the pair are a powerhouse! Bananas provide high quality, low-GI carbohydrates, which means their energy is slowly released and makes you feel full for longer. They’re also rich in fibre and potassium! The other half of this dynamic duo, peanut butter, is equally as impressive. A great source of heart-healthy fats, peanut butter is also full of plant-based protein, plus fibre for a healthy gut. Try these easy ways to couple this flavoursome pair: 1. Spread PB and sliced banana on a piece of wholegrain toast. 2. Blitz both into a smoothie with reduced-fat milk. Delicious! 3. Swirl peanut butter through your healthy banana bread mix before baking. Yum!…

Feeling tired all the time? You might be low in iron, an important mineral that helps transport oxygen around your body. Read on to find out which foods can help you reach your daily iron target. WHERE DOES IRON COME FROM? Iron is found in both animal and plant-based foods. Because of this, there are two types of iron that work slightly differently: 1 Haem iron Found in meat like beef, lamb and chicken, this type of iron is more ‘bioavailable’, so your body is able to absorb it more easily. 2 Non-haem iron Originating from non-animal sources like eggs, nuts, legumes and vegetables, this type of iron isn’t as easily absorbed. WHAT AFFECTS IRON ABSORPTION? You can improve your absorption of iron by pairing it with foods rich in…

' Enjoy tasty meals & beat winter weight gain 'Melissa Meier, Accredited Practising Dietitian Each day’s menu gives you … • about 6300kJ (about 1500cal) for gradual weight loss • over 35g fibre to help keep you full & for good gut health • 2–3 low-GI snacks for at home or on the go • 5 serves of vegetables & 2 serves of fruit MONDAY Breakfast • Sultana porridge made of ½ cup rolled oats & ½ cup reduced-fat milk, topped with 2 tbs reduced-fat plain yoghurt, 30g chopped almonds, 1 tbs sultanas & a pinch of cinnamon (2000kJ/480cal total) Lunch • Tuna & cheese toastie 1 x 95g can tuna (drained), ½ cup baby spinach, 1 sliced tomato & 20g reduced-fat cheese on 2 slices soy–linseed bread, toasted •…

Back by popular demand! Chang’s Gluten Free Fried Noodles are back on the shelves so that people on a gluten-free diet can once again savour Chang’s Oriental Fried Noodle Salad or chocolate spiders. Pot of goodness Packed with dairy goodness and probiotic benefits, Jalna Lactose Free Pot Set Yoghourt is perfect for sensitive tummies. Plus it’s gluten free and comes in creamy Natural and Vanilla. Say cheesecake! You will fall in love with the delicious taste of Jase’s Kitchen Lemon Lime Cheesecakes. Just thaw and enjoy! They’re new to the gluten-free freezer section at Woolworths and Coles. Taste of home Maggi Recipe Bases have been reformulated to include only the ingredients you can find in your own kitchen cupboard. Look for the Coeliac Australia logo to identify gluten-free sachets. Gut-happy…

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 magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.…

A good egg Eating an egg a day could reduce your risk of cardiovascular death by 18 per cent and lower stroke risk by one-quarter, according to a new study. Egg ‘em on! Heart, 2018 NUTS IF YOU DON’T Chomping on nuts several times a week may help your heart avoid rhythmic irregularities, a massive Swedish study suggests. The more nuts you eat, the lower your risk of heart flutter. Go nuts! BMJ, 2017 Would you like fruit with that? Water should be the default drink with kids’ fast-food meals and not just an option, Deakin University researchers have advocated. Fast-food chains should also make side salads and fresh fruit part of children’s meals, the researchers say. Deakin University, 2018 Flashback to 1923: Weet-Bix launches in…

Do you remember baking with your grandmother when you were young? Chances are she was trying to pass on some of her best cooking skills. New research has linked being proficient in the kitchen by the time you hit young adulthood to nutritional benefits later in life — so a pat on the back to your grandma for trying to get you started! If you now have kids of your own who are ready to start cooking — or maybe you’re a little unsure about healthy cooking yourself — our Healthy Cooking 101 guide on page 31 has everything you need to know about the basics. Don your aprons!…

Becoming aware of a new habit takes three days, but it takes up to three months before an old habit is replaced, so be patient. Habits are crucial when it comes to developing sustainable diet and exercise changes. Developing a new habit is important, but ‘cementing’ it to become a long-term regular part of your day is vital. The key habits to lock in for long-term weight management are: 1 ALWAYS EAT BREAKFAST People who regularly eat a substantial breakfast lose more weight than those who have a small breakfast. Choose eggs or baked beans on wholegrain bread, natural muesli with fruit and yoghurt, or a liquid meal drink — and notice how much more satisfied you feel throughout the morning. 2 EAT 3 CUPS OF VEGIES & 2 FRUIT…

When the powerhouse muscles of your lower body remain inactive, as they might when you’re deskbound or stuck in traffic, your metabolism starts to change. If you sit for a long period, particularly after eating a meal or a snack, the glucose and fat in your blood from that meal are taken up by your cells much more slowly than if your muscles were active and using this supply. The resulting chain reaction goes like this: the high levels of glucose (or sugar) and fat in your blood stimulate the body’s inflammatory response. That’s your immune system kicking in to deal with a problem. But when it’s called in too often (when each day involves lots of prolonged sitting), inflammation leads to oxidative stress. This causes damage to your cells…

• Herbs Fresh herbs are a favourite at HFG because they pack a flavour punch without added salt, sugar or fat. Using herbs in place of salt helps reduce your sodium intake and also provides important disease-fighting antioxidants. For a more economical or convenient option, you can choose dried herbs instead of fresh. • Spices Spices add exotic, intense flavour that can transform a dish from bland to glam! Emerging research also shows that spices are antioxidant powerhouses and health superstars. From a gentle dusting of cinnamon on your porridge or roasted vegies to a pinch of chilli in your stir-fry, or cloves in stews, it’s so easy to add big, bold flavour without salt. Freshly cracked black pepper is great on nearly everything, too! You…

Spicy ginger pork with crisp lettuce cups Serves 1 Cost per serve $6.55 Time to make 20 min dairy free diabetes friendly 2 teaspoons sesame oil 1 garlic clove, finely chopped 2 teaspoons grated ginger 1 shallot, sliced, plus extra, to garnish 1 small (120g) sweet potato, diced 150g lean pork mince 1 tablespoon chilli paste ¼ cup white wine 1 cup store-bought coleslaw mix (without dressing) 6 baby cos lettuce leaves ½ teaspoon reduced-salt soy sauce, to serve Sesame seeds and fresh chilli, to garnish 1 Heat half the sesame oil in a medium heavy-based frying pan over medium-high heat. Sauté garlic, ginger, shallot and sweet potato for 2 minutes. 2 Add pork mince to pan and cook, stirring, for 5 minutes. Add chilli paste and a dash of…

You know it’s winter when supermarket fruit shelves are piled high with oranges just bursting with nutrition benefits. MAIN SQUEEZE! Immune booster The vitamin C found in oranges is important for immunity, collagen synthesis and to help boost iron absorption. One medium orange provides twice your daily needs. Protective powers Oranges have over 170 plant-based antioxidants, called phytochemicals. These natural substances positively affect your health in many ways — they’re anti-inflammatory, prevent blood clots and may even help protect against some cancers. Full of folate One orange provides approximately 15 per cent of your recommended daily folate intake, essential for your body to make DNA. It is particularly important for pregnant women and those planning a pregnancy. 3 ways with oranges 1 Roast paprika chicken with orange & sweet potato…

1 small salmon fillet (110g raw) 1.2mg iron 1 cup cooked brown rice 0.8mg iron 1 cup canned brown lentils 4.4mg iron 1 cup baby spinach 1.4mg iron 1 medium skinless chicken thigh (150g raw) 1.1mg iron 1 egg 0.8mg iron 1 cup canned chickpeas 3.3mg iron 1 slice wholegrain bread 0.7mg iron 1 serve of tofu (170g) 4.9mg iron 1 small eye-fillet steak (90g raw) 2mg iron 1 small handful of almonds (30g) 1.2mg iron…

1 Eating an egg a day could reduce your risk of cardiovascular death by 18 per cent. (News bites, p12) 2 Lemon adds a burst of low-kilojoule sweetness to these easy cupcakes. (Light & zingy, p74) 3 Improve iron absorption by pairing iron-rich foods with those high in vitamin C. (How much iron is in that food? p82) 4 Migraines affect one in seven people about 13 times a year. Ouch! (Migraines & headaches: New ways to beat the pain, p36) 5 Butter is about 50 per cent saturated fat — which raises your cholesterol. (Butter vs spread: Which is best? p88) 6 Every hour of TV watching after age 25 takes 20 minutes off your life. Take a stand! (Sit less, live longer, p26) 7 Fully loaded! Enjoy four…