Innholdsfortegnelse for October 2018 i Healthy Food Guide

This month, I set myself a challenge … one month without chocolate. Now, I'm not usually one to deprive myself of anything, but I realised that I was reaching for chocolate out of habit, rather than because I actually wanted it. So, what did I learn after 31 days? • Depriving yourself makes you think about it more. I’m sure my colleagues were sick of listening to me talk about chocolate! You can read more about why this happens in our story on page 36. • Cravings are usually closely linked to an emotional need. Most days I was happy to replace my usual sweet fix with a piece of fruit or a cup of tea, but when I was particularly stressed or tired, my cravings for chocolate ramped up. Dietitian…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH BANG FOR YOUR BUCK I just wanted to say a big ‘thank you’ to HFG for the July, 2018 issue! Being time-poor and health-conscious, I was looking at buying a 'quitting sugar' weekly meal plan online for the hefty price of $50. Thankfully I later stumbled across your magazine and found just what I was looking for — the ‘5pm Panic’ recipes and a diabetes-friendly meal plan — for just $6.50! Can’t wait to see what tasty morsels are coming up next issue! Kate Naumoff, WA ‘Hanger’ solved! I really liked the article ‘Why am I so hungry?’ (Feb, 2018). It helped explain why I was so angry all of…

Q My dad and two grandparents have type 2 diabetes. I know diabetes runs in families, so how can I prevent it? Brenda M, via email More than 1 million Australians have type 2 diabetes, so it’s a good question given that it’s largely preventable. While you cannot change some risk factors like family history, age and ethnicity, you can control certain key behaviours to lower your risk: 1 MAINTAIN A HEALTHY WEIGHT New research has shown that if you’re overweight, losing just 5 to 10 per cent of your body weight can make a big difference to your overall health. 2 MOVE MORE Aim to be active for at least 30 minutes every day of the week to lower your risk of diabetes. You don’t have to pump iron…

What are FODMAPs? Put simply, FODMAPs are an acronym for a group of carbohydrates that are poorly absorbed. In other words, they are indigestible sugars that provide food for gut bacteria. FODMAP stands for: FERMENTABLE rapidly broken down by bacteria in the bowel OLIGOSACCHARIDES DISACCHARIDES lactose MONOSACCHARIDES fructose AND POLYOLS Don’t let this scientific jargon scare you — FODMAPs are a natural part of many healthy foods. Because they’re not digested well, they move into the large intestine and act as 'food’ for your gut bacteria, which then produce lots of gas. “People with IBS have more sensitive nerve endings in their digestive system, so this gas can feel very uncomfortable,” says dietitian, Chloe McLeod. The effects of FODMAPs are cumulative — what you eat over a whole day, or…

Don’t let IBS interfere with your social life. Follow these five tips for eating out on a low-FODMAP diet: 1 Don’t be afraid to ask the staff questions. That's what they're there for — and they want you to return! 2 If nothing seems suitable, look for something that can easily be altered, like removing onion or garlic. Most venues are happy to accommodate. 3 Request simple flavours like lemon juice, olive oil or chilli that you know you'll enjoy and can be easily sourced. 4 Aim to eat strictly low-FODMAP in the meals leading up to eating out, to help reduce your FODMAP load. You'll be far more relaxed when choosing your meal. 5 Download the Monash University FODMAP diet app so that during the meal you can check…

Smoothie made with fruit & reduced-fat milk Small bowl of natural yoghurt, fruit & untoasted muesli Poached eggs & avocado on wholegrain toast Toasted cheese & tomato sandwich • Vegetable omelette with a slice of grainy toast • Chicken and roasted vegie wrap AND MORE …  • Tuna and salad sandwich • Glass of Milo made with reduced-fat milk • Banana and a handful of nuts • Wholegrain toast with peanut butter and sliced banana • Canned tuna or cheese on grainy crackers…

1 CRAVING FOR … CHOCOLATE What you desire ... A rich and smooth mouth feel Possible emotional trigger … A need to indulge 2 CRAVING FOR … LOLLIES OR SWEETS What  you desire ... Something sugary and sweet Possible emotional trigger … A need for better balance 3 CRAVING FOR … BREAD, PASTRIES, DOUGHNUTS What  you desire ... A doughy, starchy mouth feel Possible emotional trigger … A need for comfort or softness, a feeling of being nurtured 4 CRAVING FOR … SALTY CRISPS, SALTY CHIPS What  you desire ... Something to crunch on Possible emotional trigger … Feelings of anger, hostility 5 CRAVING FOR … ICE CREAMS, THICKSHAKES, ICED COFFEE What you desire ... A creamy, milky reassurance Possible emotional trigger … A situation related to childhood memories of…

Our laksa makeover has 60% less sat fat & 90% less sodium than the takeaway version Vegetarian laksa Serves 4 Cost per serve $6.40 Time to make 30 min gluten free dairy free vegetarian 300g firm tofu, cut into 2cm cubes ½ brown onion, sliced 3 garlic cloves, crushed 1 x 3cm piece fresh ginger, peeled, thinly sliced 2 cinnamon sticks 1 star anise 3–4 tablespoons gluten-free vegetarian laksa paste 200ml light coconut milk 2½ cups gluten-free, reduced-salt vegetable stock ½ small savoy cabbage 300g bok choy, sliced 250g button mushrooms, sliced 400g butternut pumpkin, diced 100g vermicelli noodles 1 tablespoon gluten-free, reduced-salt tamari Juice of 1 lemon 4 hard-boiled eggs, halved Coriander leaves, to serve ¼ cup chopped unsalted roasted peanuts, to serve 1 Spray a large, deep non-stick…

Although the low-FODMAP diet is restrictive, there’s no need to endure bland meals — thanks to these easy swaps. • Use garlic-infused oil to replace garlic. Boost flavour with a drizzle as you finish. • Recapture onion flavour with green tips of shallots, leeks or fresh chives. • Replace fresh mushrooms with rinsed canned button mushrooms (in brine). • Most herbs and spices are low-FODMAP. Avoid onion or garlic powder mixes. • Replace honey with pure maple syrup or brown sugar in baking or stir-fries.…

Nothing rings in the Aussie summer more than spiky pineapple tops poking out from supermarket shelves, but there are plenty of reasons to love them 365 days a year … CROWN OF GLORY Immunity booster Pineapples are bursting with immunity-boosting vitamin C. Just 1 cup of diced pineapple provides you with three-quarters of your daily vitamin C needs, so enjoy a bowl as a refreshing after-dinner treat. Pineapple power Bromelain is an enzyme found in pineapples that’s been linked to reduced pain and inflammation. It’s also a great meat tenderiser — just add chopped pineapple to steak or chicken for a twist. Australian grown Some growers cut the tops off once they’re harvested, so they can be replanted as part of the next crop — which is why some pineapples…

Macro Lentil Corn Chips (Tzatziki) Per 100g: 2000kJ (478cal), 7.2g protein, 22.6g fat, 2.6g sat fat, 57.1g carbs, 8.5g fibre, 210mg sodium Macro Organic Vegetable Chips (Sweet Potato, Beetroot, Carrot & Parsnip) Per 100g: 2560kJ (613cal), 4.5g protein, 52.8g fat, 3.8g sat fat, 26.1g carbs, 11.1g fibre, 150mg sodium SunRice Brown Rice Chips (Wild Rice) Per 100g: 2140kJ (512cal), 7.2g protein, 22.3g fat, 1.8g sat fat, 65.9g carbs, 8.9g fibre, 395mg sodium Thomas Chipman Certified Organic Vegetable Chips (Lightly Salted Sweet Potato) Per 100g: 2188kJ (523cal), 6.7g protein, 28.4g fat, 2.4g sat fat, 60.2g carbs, 7.6g fibre, 120mg sodium…

‘This menu removes foods that can trigger bloating’Melissa Meier, Accredited Practising Dietitian EACH DAY’S MENU GIVES YOU … • about 8700kJ (about 2100cal) for weight maintenance • over 35g of fibre for good gut health • 2–3 tasty, low-FODMAP snacks for at home or on-the-go • 100 per cent of your daily calcium needs MONDAY Breakfast • Overnight oats made of ¹/ ³ cup each of rolled oats, lactose-free milk & yoghurt, topped with ½ cup blueberries & 2 tbs chopped walnuts (1700kJ/410cal total) Lunch • Egg & salad sandwich 2 hard-boiled eggs, 1 tbs mayo & lettuce on 2 slices low-FODMAP bread (1800kJ/430cal total) Dinner • Spicy lentil soup (p72) • 2 squares dark chocolate (2200kJ/530cal total) Snacks • 1 x Carman’s Original Fruit Free Muesli Bar • Homemade…

100 TRILLION REASONS TO LOVE YOUR GUT, p16 O’Keefe et al. 2015. Fat, fibre and cancer risk in African Americans and rural Africans. Nat Commun. 28(6): 6342. WHY AM I SO BLOATED? SIMPLE WAYS TO EASE IBS, p20 Better Health Channel. 2015. Irritable bowel syndrome (IBS). Available at www.betterhealth.vic.gov.auAccessed August 2018. Monash University. 2017. The Low FODMAP Diet. Available at www.monashfodmap.comAccessed August 2018. Shepherd, S. 2013. Low FODMAP Recipes. Penguin Group (Australia). The Biting Truth. 2017. Low FODMAP Diet for IBS: A Simple Explanation. Available at www.thebitingtruth.comAccessed August 2018. POWERHOUSE POWDERS? p26 Better Health Channel. 2012. Tea leaves and health. Available at www.betterhealth.vic.gov.auAccessed August 2018. Better Health Channel. 2017. Getting enough protein. Available at www.betterhealth.vic.gov.auAccessed August 2018. Crowe, T. 2015. Health Check: Here’s what you need to know about protein…

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…

Perfect for al fresco dining, Maxwell & Williams Laguna collection brings a relaxed coastal cool to your table with hand-painted ceramics and detailed embossing. The collection includes a Laguna coupe bowl, four 20cm plates (Woven Blue, Crystal Cove Green, Ocean Blue and Tidal Green), a 33 x 18cm and a 40 x 30cm Oval Platter, plus a Chip & Dip bowl. There’s also a 16–piece Cutlery Set, 12–piece Dinner Set and a 6–piece Mansion Tumbler Set. Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 * Congratulations to Kate Naumoff from Western Australia — our winner this month — who has won a Solidteknics eco-wise wok from Biome valued at $199.95.…

Scientists are now realising that what you eat has a huge impact on keeping your gut — and therefore you — in good shape. In fact, your gut bacteria play a crucial role in your health. Feed these microbes well and your digestive system will work at its peak capability. And with more than 100 trillion bacterial cells in your gut, that means there are a lot of hungry mouths to feed in there! THE POWER OF PLANTS Prebiotics are the foods our gut bacteria thrive on, and plant foods are the main source of prebiotics. Think of prebiotics as a ‘gut fertiliser’ to promote the growth of beneficial gut bacteria. Prebiotics now come under the new broad umbrella term of ‘microbiota-accessible carbohydrates’ (MACs). You’ll find MACs in the fibre…

IS MATCHA THE WORLD’S HEALTHIEST BEVERAGE? Faster weight loss, increased energy levels and glowing skin are just a few of the benefits that have been attributed to the new nutritional powders that line our health-food aisles and pharmacy shelves. So, what are some of the most common of these powders — and how do they rate in the nutrition stakes. Let’s go into the powder room … PROTEIN POWER What is it? Protein powder is exactly that — a concentrated powder chock-full of muscle-building protein. There are many different kinds of protein powders. Most are the powdered form of protein from soy, peas, or dairy byproducts or components like whey or casein. Others are protein paired with carbohydrates, while some have ingredients and nutrients added to enhance performance. It’s a…

Get it done early Lay out your exercise clothes the night before and get out of bed when the alarm goes — before your brain works out what you’re doing! Use your lunch break Go for a 10—15 minute walk around the area you work in — every little bit adds up! Take the stairs Incidental activity is a great way to increase the number of steps you take each day. Stand up when you’re on the phone, or walk to colleagues rather than email them. Buddy up Go for a walk with a friend, hit the gym with your partner, or involve your colleagues in your exercise routine. Multi-task Next time you need to make a phone call, walk and talk at the same time. When you drop the…

Whether we like it or not, the modern diet culture hugely influences the way that we perceive our health — and it’s often driven by the latest celebrity-backed diets or #fitspo posts on social media, plus a parade of weight-loss products flooding the market with quick-fix solutions. Many of us have tried one or multiple diets over the years. However, even though we start a diet with the best of intentions, it can develop into a no-win dieting cycle. We may lose weight in the short term, but then regain it down the track — only to blame ourselves for a lack of willpower or perseverance. But what if you could reach and maintain a healthy weight without dieting and willpower? Well, the simple answer is — you can! We…

Muffins are best eaten the day they are made, or store them in the freezer for up to one month Fudgy sweet potato chocolate brownies Makes 16 Cost per square $0.55 Hands-on time 15 min Cooking time 20 min gluten free dairy free 140g fresh Medjool dates, pitted, chopped 1 cup mashed, steamed sweet potato 2 eggs 1 teaspoon vanilla extract ¼ cup macadamia oil ¼ cup pure cocoa powder, plus extra, to dust ½ teaspoon gluten-free baking powder ½ cup almond meal 1 Preheat the oven to 160°C. Line a 20cm square cake tin with baking paper. 2 Place dates and 1 tablespoon of water in a microwave-safe bowl. Cover and microwave the dates on high for 1 minute. Roughly mash with a fork. 3 Place the sweet potato…

PLANT PROTEIN PUNCH Looking for a delicious meat-free addition to your meals? New Coles Oven Baked Falafel Bites ($4 per 225g pack) have you covered! Per 112g serve (½ packet): 932kJ (223cal), 11.2g protein, <1g sat fat, 25.9g carbs, 14.9g fibre, 616mg sodium SALAD SUPERSTAR McKenzie’s Lentils, Freekeh & Beans Superblend ($3.95 per 350g pack) will supercharge your favourite soup or salad. Ready in just 15 minutes, it’s the perfect high-fibre staple for your pantry. Per 50g serve: 707kJ (169cal), 10.7g protein, <1g sat fat, 25.2g carbs, 6.5g fibre, <5mg sodium ON A ROLL! Make your barbecue healthier with Perfectly Balanced Beef, Sweet Potato, & Kale Meatballs ($7.50 per 20–pack). Per 5 meatballs: 819kJ (196cal), 15.8g protein, 4.1g sat fat, 6.7g carbs, 4.6g fibre, 511mg sodium SUPER EASY! Super Nature…

Back by popular demand! Chang’s Gluten Free Fried Noodles has made a comeback, so people who are following a gluten-free diet can still enjoy Chang’s Oriental Fried Noodle Salad or Chocolate Spiders! Delicious crispbread Real Foods Whole Grain Sorghum Thins use wholegrain sorghum that pops like corn and produces delicious crispbread with a mild grainy texture and nutty flavour. Now at Woolies! Fuel your body Mother Earth Deluxe Mix Body Fuel is a tasty blend of roasted almonds, peanuts, walnuts, hazelnuts, baked nut and seed bites, and dark chocolate. It’s full of energy and healthy magnesium. Fuss-free fruit Barker’s Whole Fruit Compotes in no-mess spout pouches are perfect for breakfast, desserts and baking too. This must-have fruit topper is now available in the canned fruit aisle at Coles! Keep it…

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.…

The key prebiotic foods to eat more of are: • Aromatic vegetables like onions, garlic, leeks, celery and Jerusalem artichokes. They’re high in a carb called inulin, which bacteria use to promote healthy colon cells. • Whole grains, such as barley, oats and BarleyMAX are proven to be a rich source of the soluble fibre known as beta-glucan. • Foods high in resistant starch, such as cooked and then cooled potatoes, legumes and green bananas, are a great fermentable fuel source for bacteria.…

1 Don’t self-diagnose Many conditions, such as diverticulitis or coeliac disease can cause similar symptoms, so it’s important to visit your GP, and possibly a gastroenterologist, for a thorough check-up. Importantly, don’t ignore your symptoms and just hope they will go away. 2 See a specialist dietitian Cutting out foods without consulting a professional can also complicate a diagnosis. If you suspect food is a culprit, book in to see an Accredited Practising Dietitian (APD), as you might cut out more than you need to, and miss out on valuable nutrients. 3 Consider your stress levels Stress can worsen IBS symptoms, so try to reduce stress with activities like a yoga class, a warm bath at the end of the day, or taking time to read a book each night.…

Bakers Delight Wholegrain LowFOD Loaf Food for Health Simply Fibre Muesli with Australian Oats & Almonds Liddells Lactose Free Plain Yoghurt FODMAPPED For You! Slow Roasted Vegetables Tomato Pasta Sauce Carman’s Original Fruit Free Muesli Bars Tip Top Sandwich Thins Wholemeal Freedom Foods Active Balance Buckwheat & Quinoa Cobram Estate Garlic Infused Extra Virgin Olive Oil Kez’s Kitchen Free & Naked Choc Orange Bars Lo-Fo Pantry Low FODMAP Plain Flour…

To help you decide the cause of your particular craving, think of what’s going through your head when the craving strikes. Ask yourself: “Am I feeling lethargic, bored, or stressed? In need of a reward? Or am I just looking for something to break up the monotony of the day?” Or ask yourself: “Am I seeking some love, a little attention, or perhaps a feeling of being taken care of?” All these are indications that you could be using food to meet an emotional need. Food works well as a comforter, which is why we turn to it so often. But in the long run, it’s better to satisfy these feelings with the right thing, rather than food. Physiological cravings Cravings can also be triggered by a shortage of a…

Coriander Its distinctive flavour is found in the cuisines of Thailand, India and Mexico. The leaves add flavour to salsas, while the roots are used in curry pastes. Mint With its refreshing scent and cooling flavour, mint adds freshness to any meal! It pairs beautifully with lamb, peas, lemon and yoghurt. Basil Featured predominately in Italian dishes, basil is an aromatic and versatile herb. Add it to vibrant pesto, salads and pasta sauces. Warm pork, eggplant & almond lettuce wraps Serves 4 Cost per serve $4.65 Time to make 25 min gluten free dairy free diabetes friendly 1 large eggplant, cut into 1cm pieces 2 garlic cloves, crushed 1 long red chilli, finely chopped 500g lean pork mince 1 medium red capsicum, diced 1 large zucchini, diced 1½ tablespoons reduced-salt,…

Spaghetti bolognese Serves 4 Cost per serve $6.55 Hands-on time 10 min Cooking time 25 min gluten free low FODMAP diabetes friendly 1 tablespoon garlic-infused olive oil 500g lean beef mince 1 x 400g can no-added-salt chopped tomatoes* 3 tablespoons no-added-salt tomato paste 1 cup finely chopped leek, green tips only 4 cups chopped baby spinach 2 teaspoons dried Italian herbs* 250g gluten-free spaghetti* 250g baby carrots, scrubbed, trimmed 200g green beans, trimmed, sliced 40g shaved parmesan, to serve Fresh basil leaves, to serve * Check Italian herbs, spaghetti and canned tomatoes for added high-FODMAP ingredients such as onion or garlic powder, soy flour and chickpea flour. 1 Heat the olive oil in a large non-stick frying pan over a medium heat. Cook the beef mince, breaking it up with…

Sometimes when you’re ravenous, a simple salad can seem a little lackluster, but throw in a handful of toasted, crunchy nuts and suddenly you’ve got a satisfying meal! PACKED WITH PROTEIN A small handful of toasted almonds or cashews adds over 5g of protein to help keep you feeling full well into the afternoon. GOOD FOR YOUR GUT Nuts are a great way to help boost your fibre intake, feed ‘good’ gut bacteria and keep you regular. A small handful of almonds has more than 10 per cent of a woman’s recommended daily fibre. HIGH IN HEART-HEALTHY FATS A daily handful of nuts can greatly reduce your risk of heart disease. Walnuts are especially rich in omega-3 fats, which help nourish a healthy heart and brain.…

These days you can buy chips made from sweet potato, beetroot, kale, quinoa, rice and even lentils. We all know we should eat more vegetables, legumes and healthy grains — so ripping open a packet of these beauties might seem a great health move. Especially when their packaging tells us they’re ‘gluten free’, ‘natural’ or ‘organic’. Well…not so fast. Despite their names, some can be no different to potato crisps — high in salt, fat and kilojoules — and they definitely don’t replace vegetables. Even so, some are healthier than others — and while you shouldn’t make them an everyday affair, here’s how to choose the best ones. Portion perfection Keep in mind that vegie chips are not automatically lower in kilojoules than potato chips. Chips are energy-dense, which means…