Innholdsfortegnelse for January 2019 i Healthy Food Guide

As we wave goodbye to the world's fastest year (or was it just me?), it's a great time to reflect on the year we leave behind and set goals for the year ahead. A highlight for the Healthy Food Guide team in 2018 was meeting so many of our wonderful readers at the Gluten Free Shows in Sydney and Melbourne. We'll be on the road again in 2019, so stay tuned for places and times. Another proud moment for HFG was recording a huge 80 per cent increase in our readership — all thanks to you! We love to hear we're reaching more Aussies than ever, and we will continue to bring you the most reliable and up-to-date nutrition and health advice. As for 2019 — well, it's going to…

Brain Food by Dr Joanna McMillan $35.00, Bauer Books Dr McMillan discusses what and how to eat so that your brain keeps working well in your later years, explaining risk factors, practical steps and brain ‘fuel’ — plus there’s 100 delicious recipes to try your hand at! The Nude Nutritionist by Lyndi Cohen $35.00, Murdoch Books ‘Stop obsessing about food and never diet again’ is the subtitle of this book of advice, food psychology tools and intuitive eating. Check out the empowering case studies and over 50 fuss-free recipes. Eat Good Food by Lorna Jane Clarkson $44.99, Lorna Jane stores The Activewear founder’s big second cookbook celebrates healthy ingredients in over 150 recipes ‘so delicious you won’t believe they’re good for you’, plus Lorna’s trademark smoothies.…

If you’re trying to lose weight, you’ll know that hunger can send your cravings into overdrive. Luckily, some foods fight hunger by keeping you satisfied for longer. YOGHURT Protein makes you feel fuller than carbs or fat, making a tub of high-protein yoghurt an ideal hunger-busting snack. RAW VEGETABLES Vegies give maximum satisfaction for minimum kilojoules. Drizzle olive oil over salad, or serve veg sticks with hoummos to boost flavour and fullness. VEGIE SOUP It’s satisfying, low in kilojoules and quick to make. Whip up a big batch at the start of the week, and enjoy it for lunch and as a light pre-dinner snack. POPCORN Wholegrain popcorn is high in fibre and has a low-Glycaemic Index (GI). Other high-fibre grains include brown rice, wholegrain crackers and grainy bread. NUTS…

Melissa Meier @honest_nutrition Our own Healthy Food Guide dietitian posts practical tips and tasty recipes to help you optimise your health through nutrition. Lyndi Cohen @nude_nutritionist A regular on Channel 9’s TODAY show, Lyndi is a dietitian with a passion for body positivity and helping people break emotional and binge-eating cycles. Tim Crowe @thinkingnutrition Dr Tim Crowe’s Facebook page is the place to find the latest nutrition science, translated into bite-sized, easy-to-understand commentary. Chloe McLeod @chloe_mcleod_dietitian An expert on all things FODMAPs, Chloe even runs her own FODMAP Challenge to help people take control of their IBS symptoms. REPUTABLE COMMENTATORS OFFERING CREDIBLE ADVICE TRUMP FASHIONABLE GURUS Joel Feren @the_nutritionguy A keen supporter of getting more men into the kitchen, Joel shares delicious, healthy recipes you’ll really want to try out.…

Sirloin (porterhouse, or New York steak) Sirloin is lean yet rich in flavour because it’s taken from the area along the spine, where the muscles don't have to do as much work. Rump If you’re looking for a healthy choice that’s also budget-friendly, full-flavoured rump is your best bet. Cook it quickly to medium rare for the most tender results. Eye fillet This premium fillet is extremely lean — with little or no connective tissue or fat — yet it's tender and juicy. That’s why it costs a little bit more than other varieties. Blade Considering it’s an inexpensive cut, blade is underappreciated by barbecue aficionados. All you need is a tasty marinade to transform the steak into a tender, succulent crowd-pleaser. Extra-lean mince Beef mince is ultra-versatile, well priced…

Oaty chocolate hotcakes with coconut bananas Serves 4 Cost per serve $3.10 Hands-on time 20 min, plus standing Cooking time 10 min ✔diabetes friendly ²/ ³ cup gluten-free plain flour ½ cup rolled oats 2 tablespoons raw unsweetened cocoa powder, plus extra 1 teaspoon ground cinnamon 1 teaspoon baking powder 150ml high-calcium, lactose-free skim milk 1 small egg, lightly beaten 400g lactose-free natural yoghurt Coconut bananas 4 bananas 1 tablespoon desiccated coconut 1 tablespoon LSA Lemon juice, for brushing 1 Place the gluten-free flour, rolled oats, cocoa, ground cinnamon and baking powder in a bowl and whisk to combine ingredients. Mix together the milk and egg, then fold into the oat mixture. Leave to stand for 10–15 minutes. 2 Preheat oven to 80°C and line a baking tray with baking…

Fruit sushi Serves 8 Cost per serve $0.60 Time to make 20 min, plus cooling time ✔gluten free 1 cup sushi rice ½ cup light coconut milk 2 teaspoons honey Juice of 1 lime 1 tablespoon toasted sesame seeds 1 cup sliced fruit (eg, kiwifruit, strawberries, orange, mango) ²/ ³ cup frozen mixed berries 1 Rinse the sushi rice under cold water. Place rice, 1½ cups water, coconut milk and honey in a medium saucepan over medium heat. Cover and bring to the boil. Reduce heat to low and simmer for 10–12 minutes, or until liquid is absorbed. Fold the lime juice through the cooked rice. 2 Tip the sushi rice out onto a clean baking tray and spread gently, fanning to cool (or just leave the rice to cool).…

When glorious peaches take pride of place on shop shelves, you know summer’s in full swing. And they’re not just a pretty face, too! WHAT A PEACH! Peachy powerhouse A peach has 25 per cent of your daily vitamin C needs and 10 per cent of your recommended daily fibre target. Not bad for a deliciously sweet piece of fruit. ACE antioxidants Vitamins A, C and E’s powerful disease-fighting antioxidant properties are all found in juicy peaches. Peaches contain the antioxidant beta-carotene, which converts to vitamin A in your body to boost eye health. Light & satisfying Low-Glycaemic Index (GI) peaches are an easy snack choice. Their slow-burning energy will keep you feeling full — and less likely to reach for the biscuit jar — when 3pm rolls by! For…

If you’re among the one in five Australians who suffer from Irritable Bowel Syndrome (IBS), then you may well have heard about the low-FODMAP diet. Put simply, FODMAPs are an acronym for a group of carbohydrates that are not digested properly. Instead, they make their way into the large intestine and act as ‘fast food’ for your gut bacteria. This then produces gas, which can be troublesome for those with IBS. A short-term low-FODMAP diet can help people with IBS manage their symptoms and identify food triggers. Start with these easy tips for a stress-free FODMAP shop. Know what foods are in… Rather than dwelling on what you can’t eat, focus on all the foods you can still have in your diet. The following low-FODMAP foods can usually be eaten…

• Lunches for every age! From healthy school lunch boxes to easy, back-to-work snacking ideas, we have something for everyone. • Make habits stick Tired of setting the same old New Year’s resolution? We have tips to turn your health around, for good! • Food allergy update We bring you the very latest science on allergies ... and much more! All our recipes are developed with dietitians to optimise your health! FEBRUARY ISSUE ON SALE 14 JANUARY!…

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…

DID YOU KNOW? Children consume up to five times as much sugar over the summer holidays compared to any other time of the year. Roll on school! Independent, 2018 50% of people say they don’t have the time to make their own lunch, a recent survey has found. For quick and easy lunch ideas, turn to our ‘Make-ahead lunches’ feature on page 52. Dietlicious, 2018 Lentil your loaf! Researchers from Charles Sturt Uni and Agriculture Victoria have developed a hero lentil loaf they say passes all the tests — taste, crumb softness, chewability and colour. We’ll keep you posted! Australian Food News, 2018 Nuts about NUTS! Men who regularly eat nuts have healthier sperm, a Spanish study has discovered. Those who ate 60g per day — about two handfuls —…

Ever heard of a flexitarian? It’s someone who largely follows a vegetarian diet but occasionally eats small amounts of meat or fish. As HFG readers will know, oily fish two or three times a week is great for your heart and overall health, plus there’s a lot to be said for eating plant-based fare. That doesn’t mean you have to give up meat entirely, but if you’d like to cut down and go ‘flexi’, you could: • Replace half the meat in your bolognese with lentils. • Order falafel in your wrap at lunchtime instead of ham. • Swap bacon at breakfast for homemade baked beans. • Experiment with one new meat-free recipe every week. • Try out the satisfying salads you’ll find in this month’s 5pm Panic (p44).…

Stress Stress influences your gut bacteria, with the growth of certain types of bacteria linked to a higher risk of anxiety and depression. Try to include in your routine stress-relieving activities such as yoga, meditation, calming music or reading. Alcohol Alcohol can foster the growth of certain bacteria that may increase bacterial toxins inside your gut — and also lead to inflammation. Aim for no more than two standard drinks a day. Exercise A healthy gut loves lots of activity, so get moving! Physical activity also stimulates your gastrointestinal tract and keeps you regular. Go for 30 minutes exercise each day.…

If your little one is fussy when it comes to trying new foods, you’ll know the stress that can set in around the dinner table. So, here’s our top five tips to help ease the tension when introducing unfamiliar foods to children: • Create a relaxed eating environment Angst can worsen picky eating. • Serve new foods with familiar ones — like fruit in the form of sushi! • Be persistent They may need up to 10 exposures to a food before taking a bite. • Lead by example by eating together as a family. • Involve your children in shopping and cooking to help with familiarity.…

SMART SIPPING Liven up your water bottle with a fruity Twinings In’fuse Cold Water Infusion ($5.50 per 12–pack), with five flavours to choose from. Per bag + 500ml water: 35kJ (8cal), <1g fat, <1g sugars, 27mg sodium DARK DELIGHT With 90 per cent cocoa and only 2g sugar per serve, just a little Alter Eco Super Blackout Organic Chocolate ($5.20 per 75g bar) should help keep your sweet tooth in check. Per 20g serve: 514kJ (123cal), 1.5g protein, 6.7g sat fat, 2g sugars MANGO TANGO Bursting with disease-fighting antioxidants and gut-loving fibre, sweet and juicy Calypso Mangoes are an ideal healthy snack to enjoy this summer. PROTEIN PUNCH If you want a lower-carb alternative to rice, then P300 Protein Rice ($10 per 480g bag) might be for you. Made from…

As a healthy on-the-go bite or to throw into your child’s lunch box, snack bars can be a convenient choice. However, while the snack aisle offers you everything from super-healthy bars to indulgent dessert clones, it takes a little skill to decipher the difference. Never fear — your crash course on snack facts starts here! 1 The fullness factor A high-fibre snack helps keep hunger pangs at bay — because fibre slows digestion. Look for a bar that has notched up at least 3g fibre from whole grains, nuts and seeds. As well as filling you up, the fibre in these snacks helps to support a healthy digestive system — and it can keep your ticker happy, too. A snack that’s high in fibre can help keep hunger pangs at…

Protein hit! New Carman’s Salted Caramel Nut Butter Gourmet Protein Bars are a tasty, sweet-and-salty blend of roasted nuts and seeds with a creamy nut butter drizzle – a pocket-sized protein hit. 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 with flavour. Sugar-free cereal ORGRAN’s Sugar Free Acai & Coconut Cereal is a source of protein and fibre sourced from naturally derived ingredients. It’s gluten-free and contains no nut, egg or dairy products. Totally twisted Twisted Frozen Yoghurt comes in four mini tubs and is gluten free, 97% fat free, and contains totally natural, live and active cultures. Twisted Frozen Yoghurt is Australian made and owned. Gut-happy snacks…

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…

Always learning I’m always very appreciative of the ‘How much is in that…’ articles in Healthy Food Guide magazine. Every month my team and I gather around and I quiz them on each of the food items. We all walk away having learned something new about nutrition and go on to make different shopping choices as a result. Tracey Fox, NSW Gold star! I really loved the recent Healthy Food Guide Awards (Nov, 2018). It’s great to know that a dietitian reviewed all of the entrants beforehand, and I love to have new recommendations about new foods to try. Thanks for all your hard work. I imagine there is a lot of products to sift through and review before voting begins! Amy Davies, NSW Australian Healthy Food Guide @hfgaustralia #cookwithhfg…

Q My daughter has just been diagnosed with coeliac disease. I am confused as to whether glucose syrup is considered gluten free when the ingredients list says it is derived from wheat. Stephanie, via email Trying to navigate a gluten-free diet can sometimes be tricky, especially deciphering the fine print on the back of a food label. About one in 70 Australians has coeliac disease, an autoimmune condition where the body has an abnormal reaction to gluten (a protein found in wheat, rye, barley and oats). The only treatment is a strict gluten-free diet, but that’s not as simple as cutting out bread, pasta and cake. Gluten is common throughout the food supply chain, so reading food labels is essential. As a coeliac myself, I really understand your confusion. Learning…

YOUR METABOLISM SLOWS DOWN AFTER 30 After about 30 we lose muscle, and this accelerates in our 40s, slowing our metabolism. An average 45-year-old burns 400 fewer kilojoules a day than a 25-year-old, so it’s important to make diet tweaks to suit your age and activity levels. LACK OF SLEEP CAN MAKE YOU OVEREAT To work at their best, our bodies rely on sleep. When we don’t get enough, our hunger and stress hormones surge, making it easy to overeat. Being tired can also tempt you to make unhealthy food choices. CHANGING YOUR EXERCISE ROUTINE CAN HELP When your body follows the same habits day after day, it becomes more efficient at doing them, burning fewer kilojoules over time. So, instead of walking the same route at the same pace…

Can probiotics help manage IBS? Evidence suggests that supplements may help ease the symptoms of Irritable Bowel Syndrome (IBS) — but the dose and exact strains that work are still unknown. There’s no harm in trying out a probiotic — but you may have to test a few brands to find one that works best for you. You’ll need at least four weeks to see results. Why do doctors recommend taking probiotics after antibiotics? While sometimes necessary during illness, antibiotics can wreak havoc on the balance of bacteria in your gut. Antibiotics don’t just wipe out the bad bacteria — they take out the good bacteria as well. So taking a probiotic supplement after a course of antibiotics helps rebuild the good bacteria that is so necessary to your gut…

Barbecuing doesn’t have to be pile upon pile of fatty, blackened snags, greasy slabs of T-bone steaks or burnt and shrivelled bacon. In fact, we’ll show you how to cook the healthiest cuts so you can enjoy fantastic flavour without harming your health. You can also check out delicious ways to season your meat, and how to create healthy, show-stopping sides the whole family will love. Don your apron, Australia — it’s time to get serious about sizzling! STEP 1 Pick your cut Red meat is a great source of energising iron and zinc, but it can also be high in unhealthy saturated fat. It’s important to choose a lean cut like rump or eye fillet — rather than fatty steaks, chops, and processed meats like sausages. Choose meat with…

Double chocolate & banana sundae Serves 6 Cost per serve $2.50 Hands-on time 25 min Cooking time 5 min ¼ cup cocoa powder ¼ cup caster sugar 2 teaspoons cornflour ²/ ³ cup reduced-fat milk 1 litre reduced-fat chocolate, caramel & vanilla ice cream 2 small bananas, thinly sliced 18 mini pretzels 1½ tablespoons chopped toasted slivered almonds 1 Whisk the cocoa, sugar and cornflour in a small saucepan until combined. Gradually whisk in milk until smooth. Place over medium heat until mixture boils and thickens. Remove from heat. Set aside to cool slightly. 2 Divide scoops of ice cream among serving glasses or bowls. Drizzle with the chocolate sauce, then top the with sliced banana, pretzels and almonds. Note The chocolate sauce recipe makes ¾ cup for six desserts.…

‘Kick-start 2019 with this weight-loss menu’Melissa Meier, Accredited Practising Dietitian EACH DAY’S MENU GIVES YOU … • about 6300kJ (about 1500cal) for weight loss • almost 50g of fibre to keep you full • 2–3 tasty snacks for at home or on-the-go • Less than 1800mg of sodium for heart health Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Bircher muesli with banana & berries (p62) (1800kJ/430cal total) Lunch • Bean bruschetta (p54) (2100kJ/500cal total) Dinner • Thai beef power bowl salad (p50) (1700kJ/410cal total) Snacks • 2 passionfruit • 1 cup celery sticks with 2 tbs hoummos (600kJ/140cal total) Daily total: 6300kJ (1510cal) TUESDAY Breakfast • Baked beans on toast 1 slice soy–linseed toast topped with 1 x 130g can reduced-salt baked beans • 1…

METABOLISM UPDATE: BURN MORE CALORIES, p18 Ainslie et al. 2005. Physiological and metabolic aspects of very prolonged exercise with particular reference to hill walking. Sports Med. 35(7): 619–47. Alvarez S. 2016. Why we regain weight after drastic dieting. The Conversation, 21 June, 2016. Better Health Channel. 2014. Metabolism. Available at www.betterhealth.vic.gov.au Accessed November 2018. Burrell S. 2017. How to boost your metabolism. Shape Me, September 11, 2017. Greenway F. 2015. Physiological adaptations to weight loss and factors favouring weight regain. Int J Obesity. 39: 1188–96. Hall KD. 2009. Predicting metabolic adaptation, body weight change, and energy intake in humans. Am J Physiol Endocrinol Metab. 298: E449–66. Hambraeus L & Young VR. 1999. Effect of protein intake and physical activity on 24–h pattern and rate of macronutrient utilization. Am J Physiol…