Innholdsfortegnelse for April 2019 i Healthy Food Guide

One of the questions I’m most asked as a dietitian is what I eat at home. It’s common to be curious about how other people eat — after all, food is an integral part of all of our lives. That’s one reason we asked some of Australia’s top nutrition experts to reveal just what’s inside their fridges and on their plates (see p24). To me, food is something that should be celebrated. From an early age, I loved watching the likes of Jamie Oliver, Nigella Lawson and Maggie Beer. I felt their passion and enthusiasm for food through the TV screen, and there was hardly any mention of calories or fat. It was all about the food and the people they were cooking for. This month, we have come up…

Carman’s 5 Grain & Seed Granola packs feature Carman’s new granolas in two delicious flavours — Almond, Vanilla & Cinnamon, and Pink Lady Apple & Blueberry. HFG readers can win one of three $60 prize packs, including Carman’s signature tea towel and bag clips, plus a range of Carman’s products such as Salted Caramel Nut Butter Protein Bars, Salted Caramel & Coconut Bliss Balls, and Super Seed & Grain Crackers. * Congratulations to Polixeni Aroney from New South Wales — our winner this month — who has won a Biome Mad Millie Sourdough & Cheese kit valued at $225. Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 Note: ‘Your say’ letters may be edited for length and content.…

How often do your bowels move? It’s hardly a discussion you have at work, or at dinner with your friends! And that’s the problem, because it leaves people in the dark about what a normal bowel habit is and what counts as constipation. It’s time to talk about what’s normal, and answer those questions you’re too embarrassed to ask. A common problem Almost one in five people over 30 has constipation at some stage during their life, according to the Gut Foundation, so it’s not a topic we can ignore. Sometimes, people will only discover they have constipation when talking with their doctor. Up to that point they thought that having a bowel motion once a week was a normal thing and ‘just like everyone else’. So, what…

This is an edited extract from Brain Food by Dr Joanna McMillan, Bauer Books, $35. Available at www.magshop.com.auand at bookshops nationally. SPOTLIGHT ON Cabbage CRUCIFEROUS VEGIES LIKE CABBAGE & BROCCOLI ARE PACKED WITH VITAMINS C & K. THESE QUICK JAPANESE PANCAKES, ALSO KNOWN AS OKONOMIYAKI, ARE A GREAT CHANCE TO USE UP LEFTOVER VEGIES. Japanese cabbage pancakes Serves 4 Cost per serve $4.80 Time to make 50 min, plus standing ✔dairy free ✔vegetarian 1¾ cups buckwheat flour ¹/ ³ cup cornflour 2 eggs 6 cups finely shredded cabbage ¹/ ³ cup pink pickled ginger, plus extra, to serve 2 tablespoons sesame oil 1 large avocado 2 shallots, thinly sliced 1 tablespoon black and white sesame seeds, toasted Lime wedges, to serve Dipping sauce ¼ cup reduced-salt soy sauce 1…

EACH DAY’S MENU GIVES YOU … • about 8700kJ (about 2000cal) for weight maintenance • more than 50g of fibre to keep you full • 2-3 satisfying snacks for work or home • 100% of your daily calcium needs for strong bones and teeth MONDAY Breakfast • Ricotta & berry toast 2 slices wholegrain toast with 2 tbs reduced-fat ricotta, 6 strawberries & a drizzle of honey • 1 regular skim latte (1800kJ/430cal total) Lunch • Tuna & avo crackers 8 Vita-Weat crispbreads topped with ¼ avocado, 1 sliced tomato & 1 x 95g can tuna in oil, drained • 1 apple (2900kJ/690cal total) Dinner • Crispy chicken with capsicum & pesto (p56) (2200kJ/530cal total) Snacks • 1 x 170g tub plain reduced-fat yoghurt with ½ cup frozen berries &…

EAT WELL, AGE WELL! THE BEST FOODS TO LIVE LONGER, p18 University of Michigan. Healthy diet linked to healthy cellular aging in women. Available at sph.umich.edu Accessed January 2019. Epel, ES et al. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci USA. 101(49):17312–17315. Heart Foundation. Sources of omega-3. Available at www.heartfoundation.org.au Accessed January 2019. American Association for the Advancement of Science. Eat high-fiber foods to reduce effects of stress on gut and behaviour. Available at www.eurekalert.orgAccessed December 2018. Health Direct. High fibre foods and diet. www.healthdirect.gov.au Accessed December, 2018. Karlsson, FH et al. 2012. Symptomatic atherosclerosis is associated with an altered gut metagenome. Nat Commun. 3: 1245 Choice. 2017. Probiotics. Available at www.choice.com.auAccessed Jan 2019. Zheng, Y et al. 2017. Associations of weight gain from early…

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 EVERY RECIPE IN HEALTHY FOOD GUIDE IS HEALTHY Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is…

Blood pressure WORKOUT Exercise may work as well as drugs in lowering blood pressure, a new UK study has found. More research is needed, and the study’s authors say people should not ditch their current medication — but suggest that people with high blood pressure might want to boost their physical activity levels. BMJ, 2018 170% That’s the sales increase over the last two years in the gut-friendly, probiotic drink kombucha compared to sugary carbonated beverages. We’ll drink to that! Nielsen Homescan, 2018 FISH-FREE FISH! A US manufacturer has created sustainable, plant-based canned ‘fish’ that’s protein-rich, gluten free, packed with omega-3s and has the taste and texture of canned tuna. But will ‘Tuno’ the fishless fish ever swim to Australian shores? Watch this space, Nemo! Australian Food News, 2019…

The idea that diet can be an effective anti-ageing tool is fairly new. Researchers of a US study published late last year discovered that eating a diet rich in fruits, vegetables and whole grains — but low in added sugar, sodium and processed meats — preserves the length of telomeres. These are structures that promote healthier ageing by protecting your DNA, but which lose their effectiveness as they gradually grow shorter. “The key takeaway is that following a healthy diet can help us to maintain healthy cells and avoid certain chronic diseases,” the study reports. There are also specific foods you can focus on, depending on how old you are. These will help protect you against age-related diseases and slow ageing. IN YOUR 20s Protect against stress More than one…

With nutritious eggplant in season until the end of autumn, now’s the perfect time to load your trolley. EGG-CEPTIONAL! 1 Antioxidant rich Eggplants get their vibrant colour from anthocyanins, an antioxidant that helps protect against ageing, heart disease and dementia. They also contain nasunin, another antioxidant linked to heart health. 2 Kitchen hero Roasted, stuffed or layered in moussaka, eggplant wears many hats. You can blitz roasted eggplant into hoummos for a healthy snack, or slow-bake it with miso and sesame seeds for a delicious side at dinner. 3 Top pick Choose firm eggplants with glossy skins. Store in the fridge in a plastic bag — but use them quickly, as they can become bitter. And you don’t need to salt them before cooking! For these recipes, visit…

Most Australians consume twice the recommended intake of salt — and your protein-packed, heat-healthy can of tuna at lunch could be a culprit. But you can dodge the salt! Reel it in Eating too much salt can raise blood pressure, which puts you at risk of heart attack or stroke. To lower your sodium intake, always check the label on the back of the pack. Your target is less than 120mg of sodium per 100g — but this can be tricky to find. Fish with less than 400mg sodium per 100g is reasonable. Fishy business Concerns exist about the mercury content of tinned fish. Pregnant mothers and young children should be particularly cautious of mercury, due its potentially negative impact on young brains. Big fish that…

Peanut butter Smooth, crunchy and natural options are all made from ground peanuts — but there’s a lot of variability between brands. Check the label and choose a ‘natural’ product made from 100 per cent peanuts. Revamped peanut butters These products add healthy ingredients such as hemp seeds, chia seeds and cacao. They often contain more hunger-busting protein and fibre than your standard PB, so they get our tick of approval. Tree nut spreads Almonds, cashews and Brazil nuts are just as nutritious as natural peanut butter, plus they add a variety of extra nutrients to your diet. Hazelnut spreads These spreads can contain as little as 10 per cent hazelnuts. The rest is made up of oils, sugar and cocoa powder, which gives them that distinctive chocolate taste. So,…

Cereal thriller Orgran 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. 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. 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! Gut-happy snacks Each 50g FODMAP-friendly pack of gluten-free Piranha Snaps has 2 billion active probiotics! They’re available in Oregano & Thyme, Light & Tangy Salsa, and Smokehouse BBQ. Time for tempeh Nutrisoy Tempeh is…

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…

So fresh! I was delighted to come across a wonderful selection of easy Vietnamese recipes in the Feb, 2019 issue. Vietnamese food is bursting with flavour, texture and colour and uses the freshest of ingredients, so it’s no wonder this exotic Asian cuisine is now a healthy choice for my family. Thank you HFG for another wonderful issue. Judith Caine, VIC Lunch for everyone! Finally a lunch box article (Feb, 2019) which isn’t just for primary school kids! Quick to read, to the point, healthy, and offering the ability to adjust and use leftovers! Combine this with the excellent ‘5pm Panic’ recipes, and your ‘time–poor’ readers are covered! Well done, HFG! Simone Jankovskis, VIC Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia #CookwithHFG via Instagram Lemon and poppy seed loaf…

Q I feel like I am surrounded by chocolate at this time of year, and I find it hard to strike a healthy balance. How do I get through Easter without a chocolate coma? Joel D, via email We agree — it can be hard to avoid chocolate at this time of year, but try not to be too hard on yourself. Enjoying treats now and again in moderation is perfectly healthy as part of a balanced diet. So, there’s no need to ban the Easter bunny! But if you find it hard to stop after a couple of small eggs, we’ve got five useful tips to help you beat the chocolate coma: 1 Buy individually portioned treats with less than 600kJ per serve instead of bottomless bags of eggs or…

Healthy eating doesn’t have to be difficult — in fact, there’s no perfect way to eat. Our nutrition experts have years of training and practice under their belts, yet they all have their own favourite foods, treat foods, and even different ways to manage fussy eating. Talking to them, however, we found they all shared certain key, underlying food strategies. They just applied them in different ways. Find out which approach suits you! IT’S ALL ABOUT BALANCE 1 I think it’s really important that no foods are off limits. I just try to ’crowd in’ more healthy foods. Lyndi Cohen 2 I keep it simple. Good nutrition is all about developing a food routine that works for your lifestyle. Susie Burrell 3 It’s very basic for me. Eat mostly plant…

1. How often do you eat wholegrain bread, brown rice or wholemeal pasta?A NeverB 3–4 times a weekC Every day2. Do you have at least two pieces of fruit and five serves (2½ cups) of veg daily?A NeverB 3–4 times a weekC Every day3. How often do you eat a serve of high-fibre breakfast cereal such as wholegrain flake biscuits, muesli or bran flakes?A NeverB 3–4 times a weekC 1 or more serves a day4. Do you include legumes (eg, baked beans, lentils and chickpeas), barley or rye bread in your diet?A NeverB 3–4 times a weekC Every day YOUR FIBRE PROFILE How did you score? Mainly A’s? Your total intake and mix of fibres is likely to be low. Aim to gradually increase your fibre intake from a variety…

Parmesan chicken with sweet potato & honey mustard Serves 2 Cost per serve $4.45 Time to make 25 min ✔gluten free ✔dairy free 250g chicken breast fillet, halved lengthways 1 egg white, lightly beaten 1 tablespoon grated parmesan 1 medium sweet potato, peeled, cut into 2cm pieces 1 corn cob,husk and silks removed ¹/ ³ cup frozen peas, thawed 1½ cups baby spinach Honey mustard dressing 1 tablespoon white wine vinegar 2 teaspoons olive oil 2 teaspoons Dijon mustard 1 teaspoon honey 1 Preheat oven to 180°C. Line a baking tray with baking paper. Coat each piece of chicken with egg white and then coat lightly with parmesan. Place chicken on the prepared tray. Spray with olive oil and season with cracked black pepper. Bake the chicken for 12–15 minutes,…

SWEET TOOTH Tame your sweet tooth with half the calories thanks to CSR Lite Reduced Calorie Sugar ($4.49 per 500g pack), a blend of regular sugar and sweeteners. Per 4g serve: 36kJ (9cal), 2g carbs, 2g sugars GLUTEN-FREE BREKKIE If you follow a gluten-free diet, pair the new GoldenVale Gluten Free Fruit Free Premium Muesli ($3.99 per 400g pack) with yoghurt and fresh fruit. Per 45g serve: 891kJ (213 cal), 1.7g sat fat, 4.7g sugars, 3.1g fibre, 32mg sodium SNACK ATTACK Reap the heart-healthy benefits of snacking on crunchy nuts with a delicious Uncle Tobys Salted Caramel & Almond Nuts Bar ($2.99 per bar). Per 40g bar: 832kJ (199cal), 6.2g protein, 1.2g sat fat, 4.8g sugars, 4g fibre SMART SIP A subtle, fruity flavour to keep kids sipping on water,…

Coles Almond, Brazil & Cashew Spread Per 10g: 263kJ (63cal), 1.9g protein, <1.0g sat fat, <1.0g sugars,<1.0g fibre, <5mg sodium Mother Earth LSA Blend Natural Peanut Butter Per 15g: 374kJ (89 cal), 4g protein, 0.9g sat fat, 0.8g sugars, 27mg sodium Pic’s Crunchy Peanut Butter Per 15g: 370kJ (89cal), 4.6g protein, 1g sat fat, 0.9g sugars, 1.2g fibre, 30mg sodium Mayver’s Unhulled Tahini Per 20g: 568kJ (136cal), 3.8g protein, 1.6g sat fat, 0.1g sugars, 1.4g fibre, 2mg sodium Sanitarium Natural Smooth Peanut Butter Per 20g: 512kJ (122 cal), 6g protein, 1g sat fat, 1.1g sugars, 1.4g fibre, 1mg sodium…