Innholdsfortegnelse for November 2018 i Healthy Food Guide

While I write this, Aussie strawberries are under threat. Someone has deliberately sabotaged one of our favourite fruits and it has had a devastating knock-on effect on our farmers. I watched a farmer speak about the impact it has had on his farm and his family. He urged Aussies to continue to eat strawberries, using the line ‘cut ’em up, don't cut ’em out’. This message really resonated with me. There’s no need to stop eating strawberries completely. Instead, simply cut them up to ensure they are safe to eat. This level-headed approach reminded me of the ‘swap it, don't stop it‘ campaign, which encourages you to make small changes to improve your health, without losing the foods you love. Healthy Food Guide follows a similar balanced view. We don't…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH SPREAD THE WORD Your article ‘Butter vs spread — which is best?’ (Aug, 2018) was a great explanation of the pros and cons of both, as well as offering healthy alternatives. I showed the article to a group of over 50 men that I’m teaching to cook, because the butter versus margarine debate is a common question from them. We’ve also cooked recipes from the magazine and found them to be healthy, tasty and easy for those with their L-plates still on in the kitchen! Lisa Atwell, SA A toast to that! The open sandwich recipes in the Sept, 2018 issue were to die for! They were incredibly tasty and scrumptious. I enjoyed every bite! Monique Eames, WA…

After 35 years in the nutrition space, dietitian and author Catherine Saxelby reveals why ‘moderation’ will never go out of fashion. Growing up, I wanted to be a scientist to save the world. While studying science at uni I realised there were really only two possible avenues of employment for me — working in a smelly lab, or as a teacher. After 13 years studying, I didn’t want to go back into the classroom! I stumbled across the nutrition and dietetics course, and quickly realised that science explains a whole lot about food. As I near the end of my career, it’s been fascinating to watch trends come and go in front of me. For example, people rave about the Keto diet, and I think, well, that’s the old Atkins…

Diets are nothing new. They have moved in and out of fashion for decades, only to re-emerge in a new guise. The best diet is the one you don’t even know you’re on. What’s important is that you find what’s best for you — your own individualised, balanced and flexible eating plan, one that you can easily stick to and afford. People with the healthiest diets don’t ‘diet’ — they just enjoy food! Food should add enjoyment to your life while helping you stay healthy.…

We recognise that many supermarkets have been working hard this year to make it easier for you to make healthy decisions in store. THE HEALTHY INNOVATION AWARD GOES TO … WOOLWORTHS! We have been delighted to see the influx of health-focused products hit the shelves at Woolworths over the past 12 months. With a variety of ready-to-eat salads and pre-prepared vegies on offer, reaching your five-a-day has never been easier. All of the hard work has been done for you! The ever-expanding Macro range is another game changer. With over 350 products on offer, and more yet to come, simple, wholesome food really is at your fingertips. The range includes everything from canned beans and muesli to on-trend products like quinoa and hemp flour. Macro also makes smart snacking easy,…

Bazaar Gourmet Pizza Bases (Wholemeal) Per ½ base: 1290kJ (309cal), 0.7g sat fat, 3.4g sugars, 711mg sodium Woolworths Chargrilled & Marinated Capsicum Strips Per 30g serve (drained): 292kJ (70cal), <1g sat fat, 0.9g sugars, 99mg sodium Gourmet Garden Lightly Dried Basil Per teaspoon: 5kJ (1cal), 0.1g sat fat, 0.1g sugars, 24mg sodium Leggo’s No Added Salt Tomato Paste Sachets Per 50g sachet: 164kJ (39cal), 0.1g sat fat, 4.8g sugars, 18mg sodium…

Spaghetti carbonara with greens Serves 1 Cost per serve $4.80 Time to make 20 min 1 cup reduced-salt chicken stock 1 garlic clove 50g spaghetti 1 medium zucchini, shaved into ribbons with a vegetable peeler ½ cup baby spinach, roughly chopped 50g lean ham, finely chopped 1 egg yolk 1 tablespoon grated parmesan 1 tablespoon shredded basil, plus extra leaves, to garnish 1 Place the stock into a medium saucepan with 1 cup of water. Set over medium-high heat and bring to the boil. Add garlic clove and pasta. Cook for 8–10 minutes, or until al dente. Add the zucchini and cook for 30 seconds. 2 Reserve 1 tablespoon of the cooking liquid and drain the pasta and zucchini; return to pan. Discard the garlic. Return the pan to a…

Choc Jaffa balls Makes approx. 25 balls Cost per ball $0.40 Time to make 20 min, plus chilling 200g pitted dates 75ml orange juice 80g oats 120g cashew nuts 2 tablespoons cacao powder Zest of ½ an orange For the coating — choose your favourite! • 50g desiccated coconut • 100g dark chocolate, melted, + zest of ½ an orange • 25g desiccated coconut + 1 tablespoon freeze-dried raspberry powder 1 Chop the dates into small pieces and soak them in the orange juice for a few minutes, turning them around so they are all submerged in the juice. 2 Pulse the oats and cashew nuts in a food processor for 30 seconds. Add the soaked dates with the orange juice, then add the cacao powder and the orange zest.…

SUPER SNACK Beautiful blood oranges are in season until November and are bursting with nutrients that promote healthy, glowing skin — so get in quick! CURRY IN A HURRY Love flavour but short on time? The Spice Tailor Fast Paste Creamy Tandoori ($4.79 per 170g pouch) does a lot of the hard work for you. Per 85g serving: 445kJ (106cal), 3.1g protein, 7.5g fat, 2.6g sat fat, 7.6g carbs, 2.9g sugars, 462mg sodium SWEET SIP Perkii Mango Passionfruit Flavoured Non-Sparkling Water ($4.49 per 350ml bottle) offers a refreshing, low-kilojoule taste, plus gut-friendly probiotics! Per 350ml bottle: 154kJ (37cal), <1g protein, < 0.1g fat, 9.1g carbs, 8.4g sugars, 9.5mg sodium PANTRY HERO The new Maggi Marketplace Red Wine & Mushroom Ragu With Quinoa ($1.79 per 35g sachet) is a tasty, healthy…

FAD OR FACT: DIETS DEBUNKED, p18 ABC Health & Wellbeing. 2013. Diet Guide 5:2 diet. Available at www.abc.net.au Accessed September 2018. Australian Bureau of Statistics (ABS). 2014. Dieting. Available at www.abs.gov.au Accessed September 2018. NHMRC. 2013. Eat For Health. Available at www.eatforhealth.gov.auAccessed September 2018. Coeliac Australia. 2018. Coeliac Disease. Available at www.coeliac.org.auAccessed September 2018. Collins, C. 2017. Love meat too much to be vegetarian? Go ‘flexitarian’. The Conversation, 6 March, 2017. Dietitians Association of Australia. 2018. The low-down on Paleo — Welcome to our three part series on the Palaeolithic diet. Available at www.daa.asn.auAccessed September 2018. Dietitians Association of Australia. Separate fact, fat and fad. Available at www.daa.asn.auAccessed September 2018. GLNC. 2018. Hot Topics: Gluten Free Doesn’t Mean Grain Free. Available at www.glnc.org.au Accessed September 2018. Osfield, S. 2018. The…

Every month we receive a raft of nutrition questions, so here’s your chance to have yours answered by one of our dietitians! AARON SPITERI, 29 ASKS … Q After a couple of years of bloating and wind, I recently learned about the low-FODMAP diet and the role of probiotics. I’ve tried to eliminate a lot of processed foods and go back to basics and it seems to be helping, although eating meals out can be tricky. How long do I need to stick to a low-FODMAP diet, and are there certain foods I should be eating to help improve my gut health and reduce bloating? Don’t miss our December issue – on sale Monday 19 November…

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. 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. 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’. 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…

Cook like a pro using the rainbow-coloured Victorinox Swiss Classic Colour Edition Kitchen Knives. Together with the Swiss Classic Utility Block, this unique prize set will take your cooking to the next level. The prize includes utility block; 12cm light-green steak and pizza knife with wavy edge; 11cm tomato and sausage blue knife with wavy edge; three pointed-tip paring knives in pink, red and orange; a yellow Universal peeler, a black bread knife and a black Santoku knife. Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 * Congratulations to Lisa Atwell from South Australia — our winner this month — who has won a Maxwell & Williams Laguna hand-painted ceramics set ($403.45).…

A few years ago I could hardly hold a single GP surgery without seeing a menopausal woman wanting to discuss her symptoms and ask me about HRT (hormone replacement therapy). Then came headline after headline based on the results of The Million Women Study and the Women’s Health Initiative, which threw the safety of HRT into doubt — and quite frankly, scared women witless. Overnight menopausal women stopped coming to see me. The good news is the pendulum is finally beginning to swing back, but in the meantime thousands of women have suffered in silence. The average age for menopause in Australia is around 51 years — and a lucky 25 per cent of women sail through with nothing more than the absence of periods to show for it. But…

Magnesium is often touted for its health benefits — whether for muscle relaxation, sports performance, better sleep or disease prevention — but what does the science day? Why do you need magnesium? Every cell in your body contains magnesium, and needs it to function. Some of the main roles of the mineral include: • Muscle contraction and relaxation • Energy production Magnesium helps convert food into energy. • Gene repair and maintenance • Protein production The mineral helps make proteins from amino acids. • Bone development Magnesium is involved in the regulation of calcium and vitamin D. While further research is still needed, evidence is emerging linking magnesium to alleviating PMS symptoms and to preventing migraines. It has also been linked with lifting mood in people who have depression, and…

1 Opt for naturally sweet fresh fruit rather than overly sweet canned fruit soaked in syrups. 2 Use black pepper to season your food instead of reaching immediately for the salt. 3 Gradually add less sugar to drinks like tea and coffee. 4 Experiment with citrus and olive oil-based salad dressings to drizzle over bitter green leaves. 5 Roast root vegetables like sweet potato, beetroot and onion to bring out their natural flavour and sweetness. 6 Stir-fry vegies like broccoli and Brussels sprouts until they’re tender-crisp rather than boiling them, which can lead to a pungent taste from overcooking. 7 Make small swaps, such as blending brown rice with white rice (half each), adjusting the ratio until you’re using 100 per cent brown rice. 8 Add fragrant spices to bland…

Cauliflower pizza crust Serves 4 Makes 2 large crusts Cost per serve $1.35 Time to make 30 min ✔gluten free 1 large head (about 1kg) cauliflower, trimmed, cut into florets 2 eggs, lightly beaten 1 teaspoon dried oregano ¹/ ³ cup grated parmesan 1 Place florets in food processor or blender in 2–3 batches. Blend the florets until finely chopped, retaining some texture. 2 Transfer the cauliflower to a microwave-safe bowl. Cover and microwave on high for 8 minutes, or until just tender. Drain well and leave to cool completely. 3 Place all of the remaining ingredients in a large bowl and mix until well combined. 4 Preheat oven to 200°C. Line two large pizza trays with baking paper. Press cauliflower mixture on trays into 2 x 22cm rounds, each…

Pesto pasta salad Serves 4 Cost per serve $4.60 Time to make 10 min ✔dairy free ✔vegetarian 1 x 250g punnet cherry tomatoes, halved ½ cup pitted Kalamata olives ½ Lebanese cucumber, cut into small pieces 3 marinated artichoke hearts, drained, quartered 250g cooked spiral pasta 80g Basil pesto (see right) Basil leaves, to serve (optional) 1 Place the cherry tomatoes, olives, cucumber and artichoke hearts in a large bowl. Throw in the cooked pasta and spoon on the pesto. Combine thoroughly, ensuring all the pasta is covered. 2 Scatter over the basil leaves (if using), season with cracked black pepper, and serve. PER SERVE 1055kJ/252cal Protein 5.4g Total Fat 15.6g Sat Fat 2.0g Carbs 20.0g Sugars 3.1g Fibre 5.5g Sodium 373mg Calcium 74mg Iron 1.6mg Most of these simple,…

Satay chicken skewers with rice Serves 4 Cost per serve $2.85 Time to make 35 min, plus 30 min marinating You will need eight metal or wooden skewers, soaked for 10 minutes to prevent burning. ✔diabetes friendly 1 large onion, sliced 4 garlic cloves, sliced 3 tablespoons thinly sliced fresh ginger 1 long red chilli, sliced ¼ cup no-added-sugar-or-salt crunchy peanut butter ¼ cup reduced-fat plain yoghurt 1½ tablespoons reduced-salt soy sauce 400g chicken breast fillets, cut into 2cm pieces 2 tablespoons finely chopped unsalted peanuts 2 tablespoons chopped coriander leaves 3 shallots, sliced 2 x 250g packets microwavable basmati rice, to serve Lime wedges, to serve 1 Spray a large non-stick frying pan with olive oil and set over a medium-high heat. Sauté onion, garlic, ginger and the chilli…

SAFE SIZZLING When you crank up your BBQ this summer, here’s how you can reduce your exposure to potentially harmful compounds. LOW & SLOW Turn the heat down a little and try to avoid cooking food directly over flames. Be sure you remove any charred bits before eating. FLAVOUR PUNCH Whip up a tasty marinade to coat your meat, which can help reduce a range of harmful compounds. PERFECT PARCELS Individual parcels add smoky flavour without direct contact with the barbecue. Wrap up meat or seafood in foil with herbs and lemon, then cook. SEEK OUT SEAFOOD Instead of high-fat steaks and snags, throw a swag of prawns and fish fillets onto the hotplate.…

Nutrition information correct at time of print. Text: Melissa Meier. Sources: Eat For Health, 2013. As the weather warms up, you might find your meat intake increases. After all, the festive season just wouldn’t be the same without backyard barbecues. Too much processed and fatty red meat, however, can harm your health — so try these top tips. Cut the fat Before you throw a steak or chop on the grill, use a sharp knife to carefully remove any visible fat. If you are buying packaged meats such as ham, sausages or bacon, check the nutrition information panel and look for products with less than 3g saturated fat per 100g. Check the ingredients Manufacturers can add a raft of unnecessary fillers to sausages, burger patties and deli meats, so check…

Like many people who suffer from uncomfortable bloating and wind, Aaron has tried to eliminate trigger foods from his diet. The positives are that his diet is based on minimally processed foods, such as fruit, vegetables, lean meats and whole grains. A low-FODMAP diet has been scientifically shown to be effective in reducing symptoms like bloating and wind in 75 per cent of people with Irritable Bowel Syndrome (IBS). IBS can be tricky to diagnose, so I highly recommend Aaron sees his doctor and asks for a referral to a dietitian who specialises in gut issues. The low-FODMAP diet is quite restrictive and excludes a lot of gut-friendly foods, especially prebiotic fibre, so it is not a long-term diet. Common high-FODMAP foods that cause discomfort include garlic, onion and legumes.…

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.…

FUNNY AT THE TIME Ever regretted posting that selfie? The good news is social media is helping millennials avoid excess alcohol, with one in three 18–35 year-olds admitting to embarrassment after looking drunk in a post during a big night out. Food and Wine Insights, 2018 NOW AND THEN Plates and bowls are now about 23 per cent larger than they were in 1900. It’s no wonder we’ve got a lot on our plate! Appetite, 2018 Just one in three packaged foods on supermarket shelves is healthy, while more than 60 per cent are highly processed. See page 31 for the healthiest packaged foods in the Healthy Food Guide Awards! The George Institute, 2018 STANDING STRONG Just one cup of broccoli, cabbage, cauliflower or Brussels sprouts can help older people…

MORE THAN 2 MILLION AUSSIES SAY THEY ARE ON A DIET Regular readers will know Healthy Food Guide is no fan of quick-fix weight-loss diets. We focus instead on a more balanced approach to food — because to maintain a healthy weight over the long term, you need to find a way of eating and lifestyle you can stick with for life. Still, there’s no shortage of diets promising a magic bullet for all your health woes — from fasting plans through to keto and everything in between. Aussies seem to love diets, with more than 2 million of us now on one, according to the latest National Health Survey. So, here’s the good, the bad and the ugly on diets. LOW CARB First popularised in…

Enticing nutrition claims, eye-catching packaging and clever marketing can make finding healthy food products in the supermarket aisles a tricky business. So, we’ve done the hard work for you! We’ve closely analysed hundreds of brands across 10 major food categories to discover the most nutritious products and the best value for money. Our judging panel consists of four dietitians, so you can be assured that the winners and finalists in the Healthy Food Guide Awards truly deserve a place in your shopping trolley. And for the first time, we gave you the power this year to vote for your favourite products in our Readers’ Choice Awards! MEET THE JUDGES Brooke Longfield Editor and Dietitian, Healthy Food Guide magazine Melissa Meier Dietitian, Healthy Food Guide magazine Dr Joanna McMillan Dietitian/Nutritionist, creator…

Add leafy greens to your smoothies 1 cup baby spinach = 30mg Opt for avocado or tahini instead of butter 1 tbs tahini = 65mg Sprinkle pumpkin seeds over salad 30g pumpkin seeds = 160mg Swap some red meat or chicken for legumes or fish 1 cup brown lentils = 60mg Choose dark chocolate instead of milk or white 2 squares dark chocolate = 25mg Eat more wholegrain foods like brown rice, oats, quinoa, buckwheat ½ cup cooked brown rice = 40mg…

1 Rocket & tomato Spread the pizza bases with 6 tablespoons pizza sauce, then add 3 sliced tomatoes and ²/ ³ cup grated reduced-fat mozzarella. Cook the pizza for about 10 minutes. Sprinkle the pizza with a large handful of rocket before serving. 2 Chicken, cranberry & brie Spread the pizza bases with 6 tablespoons cranberry sauce. Top the pizza base with 200g shredded cooked chicken breast, 1 finely sliced small red onion and 100g thinly sliced brie. Cook the pizza for 10 minutes. Sprinkle with a large handful of rocket before serving. 3 Lamb, eggplant & caramelised onion Spread pizza bases with 6 tablespoons pizza sauce. Top the pizza base with ¼ cup caramelised onions, 1 cup sliced chargrilled eggplant, ½ cup roasted red capsicum and 150g cooked lean…

• Both meals are high in protein, but our version is lower in both saturated fat and sodium. • We reduced the amount of sat fat in the recipe by 60 per cent by replacing coconut cream with plain reduced-fat yoghurt. • We also lowered the amount of peanut butter and nuts, which reduced the saturated fat while still giving the dish a nutty taste. And there are still plenty of healthy fats in our version. • By choosing no-added-sugar-or-salt peanut butter and reduced-salt soy sauce, we halved the sodium.…

As the days become warmer, your meals become lighter — and versatile zucchini is the perfect ingredient to bring on spring. GREEN GOODNESS Naturally nutritious A medium zucchini has 100 per cent of your daily vitamin C needs for immunity, and almost 10 per cent of your folate needs for growth and fertility. It also has potassium for a healthy heart — for 127kJ (30cal) per zucchini! Hunger-busting Zucchini is full of fibre so it’s good for your gut and keeps you feeling full and satisfied. Try swapping half your usual spaghetti for high-fibre zucchini noodles — known as ‘zoodles’. Kitchen hero Raw, roasted, baked, stir-fried, grilled or stuffed, zucchini wears many hats. You can peel it into thin ribbons and chargrill, use it fresh in salads, or grate and…

While everyday foods like bread, milk and eggs are nutritious already, many today arrive with extra health ‘benefits’ inserted using a process know as food fortification. This means the food industry adds nutrients such as vitamin C, folate or omega-3 fats to your food. But why are the manufacturers adding them, and do you need them? What’s being added By law, some common staples, such as bread are required to have particular nutrients added to help minimise the risk of nutrient deficiencies population-wide. Bread makers in Australia are required by law to use flour with added folic acid, because that folate is crucial in preventing serious complications that can affect unborn babies via their neural tubes and spinal cords. Bread makers also have to add thiamine to their flour. Thiamine…

‘Feel lighter & healthier with this low-kJ menu!’Melissa Meier, Accredited Practising Dietitian EACH DAY’S MENU GIVES YOU … • about 6300kJ (about 1500cal) for weight loss • over 35g of fibre for good gut health • 2–3 tasty snacks for at home or on-the-go • 5 serves of vegetables and 2 serves of fruit Learn more about your individual nutrition needs on p95. MONDAY Breakfast • Tomato & avo toast 2 slices soy–linseed toast topped with ¼ avocado, 1 sliced tomato & 40g reduced-fat feta (1600kJ/380cal total) Lunch • Egg & salad roll 1 grainy roll filled with 2 hard-boiled eggs, lettuce & ‘mayo’, made with 1 tbs reduced-fat plain yoghurt & 1 tsp Dijon mustard • 2 passionfruit (1400kJ/330cal total) Dinner • Burnt tomato & lamb salad (p65) (2200kJ/530cal…

Raise the bar! Emma & Tom’s Vegan Protein Bars are made with natural, real ingredients, and are a healthy source of fibre and protein. They are vegan-friendly and perfect for a pre- or post-workout snack! Time for tempeh Nutrisoy Tempeh is a Certified Organic soy food as well as an excellent source of protein and dietary fibre. This tempeh has a delicious nutty flavour and is highly versatile in the kitchen! Delicious crispbread Real Foods Whole Grain Thins Sorghum use whole grain sorghum that pops like corn and produces delicious crispbread with a mild grainy/nutty flavour. Available now at Woolworths! Finding the balance Perfectly Balanced Beef, Carrot and Herb Sausages are a delicate mix of vegetables, herbs and prime Australian beef. The result is a hearty, satisfying sausage that’s bursting…

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…