Innholdsfortegnelse for May 2019 i Healthy Food Guide

How are you feeling at the moment? Happy? Tired? Stressed? Take a second to check in with yourself, then think about how your mood has influenced your food choices. Most of us feel both healthier and happier when we eat fresh, nutritious food. So, why is it that eating less healthy foods, like chocolate or ice cream, can also temporarily make us feel good? Emotional eating is a complex topic, and one I’ve experienced first-hand. This month, we explore the link between food and mood, and share the latest research to help shift your food thinking (p24). It’s been another busy month for team HFG. We moved offices, competed in a 30km charity walk, and put together a jam-packed issue! It’s easy to let healthy eating slide when you’re short…

TRAP 1 BELIEVING ‘NO-ADDED-SUGAR’ CLAIMS Sugar may not have been added to the product, but that doesn’t mean the product is sugar-free. Maple syrup, rice malt syrup, honey and fruit juices will have a high natural sugar content, so check the nutritional information panel. Rule of thumb: If it tastes sweet, that sensation on your tongue is generally due to some type of sugar. TRAP 2 IGNORING SERVING SIZES When you’re pouring straight from the box or snacking straight out the pack, it’s easy to ignore the manufacturer’s serving size suggestion. However, you could be consuming twice the recommended serve! Remember, serving sizes can vary greatly, even within brands, so check out how much the serving size is the first time you try a new product. Rule of…

PER SERVE 1682kJ/402calProtein 25.6gTotal Fat 13.9gSat Fat 1.7gCarbs 36.3gSugars 16.0gFibre 12.9gSodium 448mgCalcium 453mgIron 6.5mg Firm tofu Firm tofu, or ‘hard’ tofu, has as its name suggests a firm consistency and holds its shape once cooked. It is easily cut into slices or cubes, and is perfect for stir-fries, grilling, or baking. It can also be crumbed or coated, or shaped into patties. Firm tofu is ideal for marinating, or can be mashed and pan-fried for a vegan version of scrambled eggs. Drain excess water from tofu and place it on a paper towel for 10 minutes to absorb any excess moisture before using. PER SERVE 1891kJ/452cal Protein 19.9g Total Fat 23.9g Sat Fat 4.0g Carbs 33.7g Sugars 15.4g Fibre 12.6g Sodium 680mg Calcium 361mg Iron 6.3mg Silken tofu Silken tofu…

Cooler weather means the start of the rhubarb season — and a whole bunch of reasons to fill up your basket with this health-giving, brilliantly coloured veg. PRETTY IN PINK 1 Nutrient dense Just one cup of stewed rhubarb provides a fifth of your daily fibre needs to support gut health. Rhubarb is also rich in vitamin C to boost your immune system. It contains vitamin K too, which plays an important role in blood clotting to help cuts and wounds heal faster. 2 Cancer warrior Lycopene — the pigment that gives rhubarb its glorious ruby-red appearance — helps protect against cancer and is important for heart health. 3 Skip the leaves Just one warning: eat the rhubarb stalks, toss the leaves. They contain oxalic acid, which is unpleasant —…

Artificial sweeteners make you feel you can have your cake and eat it too. They’re super sweet, yet contain few or no calories, so they are often used in ‘diet’ foods in place of sugar. With at least half of us exceeding the recommended daily sugar intake, that sounds like a great idea. But … is it? What’s on offer? Sweeteners come in three broad categories. The first is non-nutritive sweeteners like aspartame and saccharin. (You’ve probably heard of sugar substitutes like Equal and Splenda — this is where they fit in.) Non-nutritive sweeteners are kilojoule free. They can often be found in diet soft drinks and cordials, diet snack bars, confectionery and chewing gum, and some yoghurts. They’re even in toothpastes! The next category — nutritive sweeteners — are…

A key consideration when choosing cereal is fibre, which keeps you feeling full, supports a healthy gut, and even helps fight disease. What is fibre? Fibre is the indigestible part of fruit, vegies, legumes and whole grains that sweeps through your digestive tract and cleans it out. There are three types: Soluble fibre Found in fruit, vegies, legumes and oats, it helps stabilise blood sugars and reduces cholesterol. Insoluble fibre This fibre can help stop constipation. It comes from whole grains, fruit and veg skins, legumes, nuts and seeds. Resistant starch Found in under-ripe bananas, al dente pasta and potatoes that have been cooked and cooled, resistant starch promotes good gut bacteria. Health benefits Fibre doesn’t just keep you regular. Eating enough of it can reduce your risk of bowel…

LABEL READING 101: HOW TO SHOP LIKE AN EXPERT! p18 Coeliac Australia. 2019. Gluten Free Accreditation Program. Available at www.coeliac.org.auAccessed Feb 2019. Food Standards Australia New Zealand (FSANZ). 2019. Labelling. Available at www.foodstandards.gov.au Accessed Feb 2019. Foodwatch. 2018. Food Labels Cracking the Code. Available at www.foodwatch.com.auAccessed Feb 2019. GI Symbol. 2017. Reading Food Labels. Available at www.gisymbol.com Accessed Feb 2019. Haskelberg et al. 2016. High variation in manufacturer-declared serving size of packaged discretionary foods in Australia. Br J Nutr. 115(10): 1810–8. FOOD FOR THOUGHT: HOW MOOD AFFECTS YOUR HEALTH, p24 Eating Disorders Australia. 2019. Does emotional eating fuel Australia’s obesity epidemic? Available at www.eatingdisordersaustralia.org.au Accessed March 2019. Flinders et al. 2014. Health Check: how food affects mood and mood affects food. The Conversation, 9 June, 2014. Ikin S. 2016. Emotional…

High rotation! Now that I have accumulated about 18 months of Healthy Food Guide magazines, I can honestly say that my family no longer complains that dinner is boring. I love the fact that you include such a wide variety of foods and meals. It makes finding a healthy, interesting option for dinner so much easier. Thank you! Rachel Crawford, NSW Smarter shopper I read the article in the March, 2019 issue about the health food aisle and found it very interesting. It’s made it easier to navigate and choose healthy options. I find it very confusing when some health foods use marketing buzzwords. I now feel a bit more confident in choosing the right items. Hannah Scanlon, NSW Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia…

Q I love making homemade soup, but lots of recipes use store-bought stock which I thought was really high in salt. What is the best stock to use for cooking — or can I swap it for water? Caroline, via email We think it’s great you love home cooking. You’re more likely to have a healthier diet, and you’ll probably save some coin as well. And you are correct — some pantry staples like stock are high in salt, which isn’t good for your ticker. Too much salt can raise your blood pressure and therefore increase your risk of heart disease. What’s more, high-salt diets are linked to kidney issues, osteoporosis and stroke. The best thing to do when buying stock — or any other product for that matter —…

STEP 1 Check front-of-pack claims Manufacturers often use clever wording like ‘low in salt’ and ‘97% fat free’, but there are lots of rules about such nutrient claims. For instance, a ‘low-salt’ food must have no more than 120mg of sodium per 100g. A food claiming to be ‘97% fat free’ must have a maximum of 3 per cent fat. It really means the same thing, but the reverse sounds better! You can verify these claims by reading the nutrition information panel on the product. STEP 2 Scan the ingredients list Ingredients are listed in descending order by weight, from the largest down to the smallest. Pay attention to the first three ingredients. If the first three are some form of sugar, fat or flour, the food is unlikely to…

• Pinpoint your emotional triggers Keep a food-and-mood diary recording what and when you ate, and how you felt before, during and after eating. • Make a list of non-food rewards When you’re about to reach out for food, reach over for that list. A manicure, beach walk or hot bath can be more relaxing ways to spoil yourself. • Check in with your feelings When a food craving strikes, take a moment to pause, and ask yourself how you’re feeling. What’s going on emotionally? You’ll often find that waiting five minutes is enough for the craving to pass. • Find a support network Once you begin to recognise what drives you to eat, you may also realise you need the help of a psychologist, psychiatrist or Accredited Practising Dietitian.…

If a child is overweight and has one or more of the following risk factors, they have a heightened risk of early-onset T2D, and should have a fasting blood test every two years: • Aboriginal and Torres Strait Islander, or those from a non-European background • A blood relative with T2D • Signs of insulin resistance Adults under the age of 40 have a higher risk of diabetes if they: • Have a family history of diabetes • Are from an Aboriginal and Torres Strait Islander, Pacific Island, Indian or Chinese background, and are over the age of 35 • Are female and have experienced gestational diabetes, have given birth to a baby that weighed more than 4.5kg, or have Polycystic Ovarian Syndrome (PCOS).…

BABY KIWI BERRIES Enjoy a handful of sweet and juicy kiwi berries, smaller than kiwifruit and in season until mid-May. With smooth, edible skin, there’s no mess! BLISSED OUT Carman’s Bliss Balls Salted Caramel & Coconut ($4.50 per 8–pack) have just 342kJ (82cal) per serve. Plus, they pack 2g of gut-friendly fibre! Per 2 balls: 342kJ (82cal), 1.9 protein, 1.1g sat fat, 8.4g sugars, 2g fibre HAPPY VEGEMITES You don’t have to miss out on Vegemite on a gluten-free diet: Gluten Free Vegemite ($4.89 per 235g jar) has hit the shelves! Per 5g: 37kJ (9cal), 1.3g protein, <1.0g fat, <1.0g carbs, 0.4g fibre, 165mg sodium WHAT A SCOOP! Tilly’s Silky Salt Caramel Frozen Dessert ($8 per 475ml carton) has almost half the kilojoules of regular ice cream — and no…

• Acesulphame potassium.................... 950 • Alitame ........................ 956 • Aspartame................... 951 • Cyclamate ................... 952 • Isomalt......................... 953 • Lactilol ......................... 966 • Maltitol ........................ 967 • Mannitol ...................... 421 • Neotame ..................... 961 • Polydextrose ............ 1200 • Saccharin..................... 954 • Sorbitol........................ 420 • Stevia........................... 960 • Sucralose..................... 955 • Thaumatin ................... 957 • Xylitol........................... 965…

EACH DAY’S MENU GIVES YOU … • about 6300kJ (about 1500cal) for gradual weight loss • almost 40g of fibre to keep you full • 2 satisfying snacks for work or home • 100% of daily vitamin C needs for glowing skin MONDAY Breakfast Weet-Bix & PB toast • 2 Weet-Bix with ½ cup milk, 2 tbs reduced-fat yoghurt, 1 banana & a pinch of cinnamon • 1 slice soy–linseed toast with 1 tsp peanut butter (1800kJ/430cal total) Lunch • Tuna & mayo wrap 1 x 95g can tuna, ½ cup each of lettuce & grated carrot, 1 tomato, 3 slices canned beetroot & 1 tsp reduced-fat mayo on a wholemeal wrap (1900kJ/450cal total) Dinner • Middle Eastern bean & sweet potato stew (p63) (2000kJ/480cal total) Snacks • 2 kiwifruits…

Natural powerhouse Synergy Natural Super Greens 100% Organic Powder (200g) combines four calorie-sparse, nutrient-dense whole foods — spirulina, chlorella, barley grass and wheat grass. Feel the power! Go fish Sirena Tuna Chunky Tomato & Basil is made with quality, natural ingredients, featuring large pieces of tomato and basil crowning the succulent Sirena tuna. It’s a classic Italian-style favourite in a 95g can. Hot hemp! 13 Seeds Hemp Drinking Chocolate marries pure hemp protein with a luxuriously rich drinking chocolate. As winter nights draw in, curl up with a warm and comforting cup. Dive into delicious! With toasted coconut pieces and smothered in rich dark chocolate, Well Naturally No Sugar Added Coconut Rough is sweetened with plant-based stevia, not sugar, so you’re free to enjoy! Spread the joy Tablelands Dairy Free…

Can’t wait for the weekend, when you’ll catch up on all that sleep? A new study has found that people who binge-sleep on weekends hoping to cancel out sleep starvation during the week aren’t doing their health any favours. In fact, it makes your insulin sensitivity worse, putting you more at risk of conditions such as diabetes and obesity. Playing weekend sleep catch-up also disrupted participants’ body clocks, and they ate more after dinner on Mondays and Tuesdays. The good news? Aim for the recommended seven or eight hours shut-eye on ‘school nights’ and the weekends, because…sweet dreams are made of this……

As a man, I can attest our most important pieces of machinery are our bodies — not our bank balances or our CVs. But strangely, our caring–for–ourselves scorecards show we’re not that good at it. We often take a ‘she’ll be right’ attitude. However, that approach is just not working. Here’s the deal: four men die every hour from conditions that are largely preventable. So let’s talk about men’s health. It’s a topic we tend to shy away from — but our lives depend on it! And ladies, you may need to give the men in your lives a helping hand. Why your health matters It’s clear that some gender imbalances show up in men’s health. For example, more men than women die from heart disease, lung cancer and suicide.…

Lifestyle intervention is the first line of treatment for T2D. Medication, too, may be needed to help balance blood sugars. For children and adolescents in particular, getting the whole family involved in lifestyle change is important to encourage long-term compliance. Research makes it clear that if you are overweight, losing weight is one of the most important things you can do to manage T2D. Losing just 5 per cent of body weight can be very beneficial. But there’s no magic bullet or quick-fix crash diet — it’s simply about getting the basics right, and helping your child stick to the plan once they’ve begun. Here are our top five tips to get started. 1 SPREAD SMALL PORTIONS OF QUALITY CARBS EVENLY ACROSS THE DAY. Think rolled oats at breakfast, wholegrain…

1 Tex-Mex in salad form! Queso fresco (used above) is a mild-flavoured Mexican cheese, available at Latin grocers or some supermarkets. You can use any cheese you like, but mild feta is the closest substitute. PER SERVE 2326kJ/556calProtein 44.7gTotal Fat 28.6gSat Fat 9.1gCarbs 23.4gSugars 7.0gFibre 9.6gSodium 665mgCalcium 191mgIron 2.8mg 2 This fresh and light salad uses chilli oil from the tuna tin as part of the dressing. If you prefer your salad with less chilli, you can drain the tuna and use a little extra-virgin olive oil instead. Sugars 3.1gFibre 5.5gSodium 604mgCalcium 63mgIron 3.2mg PER SERVE 1517kJ/363calProtein 27.0gTotal Fat 6.6gSat Fat 1.2gCarbs 45.0g 3 Haloumi brings a wonderful savoury flavour to this salad, but if you want to save a little time you can substitute ricotta salata (salted ricotta) —…

Chicken avocado warm cobb salad Serves 2 Cost per serve $5.35 Time to make 20 min 150g skinless chicken breast fillets 2 eggs 2 cups mixed salad leaves 1 green or red capsicum, diced 2 large tomatoes, diced ¼ medium avocado, diced 40g blue cheese, finely chopped 2 tablespoons Dijon mustard 2 teaspoons red wine vinegar 2 teaspoons olive oil 1 small grainy baguette, halved 1 Preheat the oven to 200ºC. Line a baking tray with baking paper. Place chicken breast on tray and bake for 15 minutes. Remove from oven and keep warm. 2 Meanwhile, boil the eggs in a pot of boiling water for about 5–6 minutes, or until done to your liking. 3 While the eggs are cooking, assemble the salad ingredients in two serving bowls. Place…

• Replace the sugar in cakes with mashed over-ripe bananas • Add fresh fruit to plain yoghurt instead of buying flavoured yoghurt • Dust cinnamon over your morning latte instead of using a sugar sachet • Dunk citrus, berries or herbs in sparkling water rather than sipping on soft drink • Throw a small handful of dried fruit into your porridge instead of brown sugar…

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…