Innholdsfortegnelse for October 2019 i Healthy Food Guide

Did you know there are around 50,000 products on supermarket shelves? That’s 40,000 more than were sitting there in the 1990s. It’s no wonder grocery shopping can sometimes feel like finding a needle in a haystack. At HFG, our team of dietitians is very familiar with our local supermarket. We spend hours walking the aisles, scanning food labels in search of healthy new products to recommend to you, our readers. And at this time of year we’re exceptionally busy. Next month we announce the 2019 Healthy Food Guide Award winners. This requires hours and hours of work, sifting through hundreds of entries as well as searching high and low in stores for the healthiest products across 12 major categories. Our dietitian, Melissa, snapped 1700 photos of products on her phone…

The Biome Good To Go Glass & Bamboo Reusable Container range features high-quality airtight silicone seals for keeping food fresh, sustainable bamboo lids and borosilicate glass bases that are safe in microwaves, freezers, ovens and dishwashers. These versatile containers are ideal for leftovers, lunch, snacks and takeaway. For more waste-free solutions, visit www.biome.com.au Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 * Congratulations to Gloria Velleley of NSW — our winner this month — who has won a Sunbeam Mixmaster Hand Mixer valued at $100.00.…

The Fit Foodie Meal Prep Plan by Sally O’Neil ($35.00, Murdoch Books) This three-step practical guide gives you a fridge full of healthy, ready-to-eat meals and takes the ‘what’s for dinner’ worry out of your busy days! Eat, Drink & Still Shrink by Michele Chevalley Hedge ($34.99, Pan MacMillan) Michele draws on the latest research to provide a sensible weight-loss solution that works for busy people who still want to enjoy delicious food and the odd glass of wine! Friendly Food The Royal Prince Alfred Hospital Allergy Unit ($35.00, Murdoch Books) Australia’s leading allergy experts have updated their best-selling guide, packed with nutrition advice, food charts, meal plans and low-chemical recipes.…

BREAKFAST LUNCH DINNER SNACKS 7–DAY PLAN Follow our high-fibre meal plan for weight loss on p90…

Join the RESISTANCE What is it? Resistance or strength exercise is anything that requires your muscles to move or resist weight. This includes lifting weights, using a resistance band, using your own body weight, climbing stairs, carrying a heavy load — or even heavy gardening. Why do it? You’ll improve muscle strength and tone to protect your joints from injury — plus strength training also helps prevent cognitive decline in older people. Get started Start with step-ups, push-ups, squats and lunges, and do 8–12 reps of each. Aim for two strength sessions a week. Be hearty about AEROBICS What is it? Anything that gets you puffing a little and helps push your heart rate up is considered aerobic exercise. Why do it? Aerobic exercise will not only promote heart health…

‘Feel light & healthy with this spring menu!’Melissa Meier, Accredited Practising Dietitian EACH DAY’S MENU GIVES YOU  … • about 6300kJ (about 1500cal) for gradual weight loss • 90g of protein to keep hunger pangs at bay • More than 35g fibre to support gut health • Less than 1500mg sodium for heart health Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Weet-Bix & fruit 2 Weet-Bix with ¾ cup reduced-fat milk, 2 tbs reduced-fat plain yoghurt, 2 passionfruit & 30g nuts (1900kJ/450cal total) Lunch • Tuna & corn salad 1 x 95g can tuna (drained), 1 x 125g can corn kernels, 1 cup lettuce, 10 cherry tomatoes & ½ grated carrot with balsamic vinegar & lemon juice (1400kJ/330cal total) Dinner • Sun-dried tomato & walnut…

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…

ROOM WITH A VIEW Being able to see green trees from your bedroom window can reduce unhealthy cravings, research shows. A new UK study has found people with access to private or community gardens — or with 25 per cent ‘green’ views from their homes — experience reduced cravings for snacks, alcohol and tobacco. Health & Place, 2019 YOGHURT LOVES YOUR GUTS! Men who eat at least two serves of yoghurt a week may be at lower risk of developing bowel cancer, a long-term survey reports. It found yoghurt eaters had 26 per cent lower risk of developing pre-cancerous growths compared to non-yoghurt eaters. Gut, 2019 Got 10 minutes? People who do 10 to 59 minutes of exercise a week have an 18 per cent lower risk of death over…

Lose weight Diets that are high in fibre or whole grains help you lose weight in several ways. First, there’s a link between a person’s body weight and their gut bacteria. Studies have shown that high-fibre, prebiotic foods can help with weight loss. A diet that’s high in fibre improves the gut bacteria profile — so an overweight person eating enough fibre can achieve a similar gut bacteria profile to someone who is a healthier body weight. Second, the time it takes to chew fibre-rich foods — and their physical bulk — helps you feel full. Fibre reduces the speed of digestion, giving your body time to harvest nutrients you need to keep healthy. Finally, that fullness lasts longer because a gel-like substance formed by some fibre slows the release…

Worldwide Google searches of the phrase ‘gut health’ have increased almost 10-fold in the last decade. But it’s not just another health fad — there’s a growing body of strong scientific evidence that proves just how important a healthy gut is for your overall health and wellbeing. This intense focus on the digestive system, however, has led to a flurry of misinformation about what good gut health is, and how to achieve it. So, let’s set the record straight on some common gut health fallacies. MYTH # 1 15% of Australians experience IBS (Irritable Bowel Syndrome) Cutting out all FODMAP foods is the only way to manage Irritable Bowel Syndrome (IBS) REALITY: Not true Bloating, gas and discomfort are the pesky symptoms of IBS, which affects one in…

Chicken & thyme sausage rolls with fresh tomato sauce Makes 18 Cost per serve $0.95 Time to make 40 min ✔dairy free ✔diabetes friendly 500g lean chicken breast mince 1 small carrot, grated 1 small zucchini, grated 1 garlic clove, finely chopped 2 tablespoons finely chopped fresh chives 1 tablespoon chopped fresh thyme 8 sheets filo pastry Fresh tomato sauce 1 x 250g punnet cherry tomatoes, diced 1 teaspoon smoked paprika 1 teaspoon olive oil 1 teaspoon balsamic vinegar 1 Preheat oven to 180ºC. Line a large baking tray with baking paper. Combine chicken mince, carrot, zucchini, garlic, chives and thyme in a bowl; mix well. Season with black pepper. 2 Place one sheet of filo on a flat surface. Cover the other sheets with a slightly damp tea towel…

Asian-style coconut chicken omelette Serves 1 Cost per serve $4.90 Time to make 20 min ✔gluten free ✔dairy free ✔diabetes friendly 2 eggs 2 egg whites 2 tablespoons light coconut-flavoured evaporated milk 1 cup broccoli florets, blanched ½ cup shredded cooked chicken breast ¼ cup bean sprouts 1 tablespoon sweet chilli sauce 2 tablespoons coriander leaves 1 Whisk eggs, egg whites and milk in a jug. Spray a non-stick frying pan with olive oil and set over medium heat. Add egg mixture and cook for 5 minutes. 2 Top one half of omelette with broccoli, chicken, bean sprouts and half of the coriander. Fold omelette over to enclose filling. Cook for a further 2 minutes. 3 Slide omelette onto a serving plate. Drizzle with chilli sauce and top with remaining…

PORTION WISE ¼ cup raw rice = ¾ cup (125g) cooked rice Easy to cook, economical and versatile — there are plenty of reasons to go with this grain. These days you can even buy pre-cooked pouches and save washing up! But with over 40,000 varieties around the world, there’s a big variation in nutrition and fibre. Here’s what you need to know. What rice offers Gluten-free and low-FODMAP, rice is a carb that makes a big contribution to a balanced diet. Rice is primarily carbs (around 90 per cent), small amounts of protein and virtually no fat, depending on the type of grain. Fibre in rice varies greatly, based on the level of processing. You need fibre for gut health and to keep you regular, plus it slows digestion…

ASK THE EXPERT, p14 Dietitians Association of Australia. 2019. FODMAPs and IBS: What’s the deal? Available at www.daa.asn.auAccessed August 2019. HOW TO GET OFF THE HORMONE ROLLERCOASTER, p18 Australian Family Physician. 2012. Polycystic ovary syndrome. An update. Available at www.racgp.org.auAccessed August 2019. Better Health Channel. 2018. Menstrual cycle. Available at www.betterhealth.vic.gov.auAccessed August 2019. De Leo et al. 2016. Genetic, hormonal and metabolic aspects of PCOS: An update. Reprod Biol Endocrinol. 14: 38. Harvard Health Publishing. 2015. Testosterone — What It Does And Doesn’t Do. Available at www.health.harvard.eduAccessed August 2019. Jean Hailes. 2017. About Menopause. Available at www.jeanhailes.org.auAccessed August 2019. Melanie McGrice. 2019. Hormonal Issues and Polycystic Ovarian Syndrome. Available at www.melaniemcgrice.com.auAccessed August 2019. Xiao et al. 2018. Comprehensive evaluation of the role of soy and isoflavone supplementation in humans and…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia Fresh new ideas My trusty HFG never lets me down. I noticed a new vegie in the shops called ‘fioretto’. I picked it up twice, but was a bit apprehensive to try it. Then, to my surprise, I noticed the fioretto recipe feature in your July, 2019 issue. Now I can’t wait to try it and add it to my dinners! Elle Bousles, ACT From the heart I was immediately drawn to the August, 2019 cover story on the Female Heart Attack. I hadn’t even put the shopping away before I had the mag in my hand to read! It’s an issue we need to promote for women, particularly as we seem to think our risk is reduced simply because we are…

Q I’ve recently been diagnosed with IBS and started on a low-FODMAP diet. Do you have any tips on enjoying onion flavour in a FODMAP-friendly way? Janice B, NSW Three in four people with Irritable Bowel Syndrome symptoms improve on a low-FODMAP diet — so relief is quite likely. Onion is one of the most common IBS triggers, but going without can be tricky. So try these handy tips for all the flavour — minus the uncomfortable symptoms! 1 Instead of finely dicing an onion to sauté in oil for a stir-fry, use large chunks of onion that you can remove before eating. The onion flavour will infuse into the oil — but leave out onions’ fructans compounds. 2 Similarly, add whole onions while cooking water-based dishes like soups and…

Eating too much fibre, too soon, can leave you feeling bloated, constipated and uncomfortable. Try to increase your fibre intake slowly over a few weeks and make sure you drink plenty of fluids, as fibre draws water into the bowel. Lots of fibre and not enough water can leave you feeling constipated. Some types of fibre can also exacerbate underlying irritable bowel syndrome (IBS). If you have IBS and you’re following a low-FODMAP diet, you may find some high-fibre foods, including beans and grainy carbohydrates, make your symptoms worse. Usually these foods are a great source of fibre, which is why it’s important to try reintroducing FODMAP foods to your diet. Make sure to get plenty of fibre from those vegetables, fruits, grains and pulses that you can tolerate.…

Getting older doesn’t necessarily mean we become weak and frail. In fact, just a little exercise goes a long way to help you maintain muscle mass and strength — and it has a major impact on your quality of life as you age. But if — like many Australians — exercise has slipped to the bottom of your list of priorities, it can be hard to know where and how to start. So think of HFG as your new workout buddy, motivating you every step along the way … Hello, muscles! Muscles are essential to move and stabilise our bodies. For most of our lives we probably take this for granted, even if we don’t do a lot of exercise. Sure, we accept that some people are physically stronger than…

Upside-down orange & almond cake with rosewater yoghurt Serves 12 Cost per serve $0.85 Hands on time 15 min Cooking time 45 min ✔gluten free 3 navel oranges 2 tablespoons honey 150g dairy-free table spread ½ cup firmly packed brown sugar 3 eggs 150g almond meal 1½ cups gluten-free self-raising flour 1 cup unsweetened almond milk Edible flowers, to serve (optional) Rosewater yoghurt 1 cup reduced-fat plain yoghurt (or dairy-free yoghurt of your choice) 1 teaspoon rosewater essence 2 teaspoons honey 1 Preheat the oven to 160ºC. Grease and line the base and the sides of a deep 20cm round cake tin with baking paper. 2 Peel and thinly slice two of the oranges. Finely grate orange zest and juice the remaining orange (you will need 1 teaspoon of zest…

HAPPY TUMMIES Add a dose of gut-friendly probiotics to the kids’ lunch boxes with The Collective Kefir Probots Mango Yoghurt ($1.50 per 100g pouch). It’s packed with calcium for growing bones. Per 100g: 380kJ (91cal), 4.4g protein, 2.4g sat fat, 6.6g sugars, 146mg calcium MEAL IN MINUTES Seasoned with Chinese herbs and spices, Cook with Curtis Chinese Recipe Pork Mince ($7.50 per 500g) is ideal for an easy fried rice or san choy bau. Per 100g: 828kJ (198cal), 17.3g protein, 4.9g sat fat, 219mg sodium RISE ‘N’ SHINE Sanitarium Light ‘n’ Tasty Berry ($6 per 500g box) provides the goodness of wholegrain wheat, oats and corn. Plus, it’s a great source of satisfying fibre. Per 45g serve: 671kJ (161cal), 4g protein, 8.7g sugars, 3.5g fibre, 113mg sodium CURRY IN A…

Potatoes Often blamed for weight gain, the humble spud is actually jam-packed with nutrition, including immunity-boosting vitamin C, gut-loving fibre, and potassium for better heart and muscle function. Potatoes are perfect oven roasted, boiled, mashed or sliced into a salad — and they offer energy-giving carbs that are essential for a balanced meal. Baked beans Did you know baked beans count towards your daily five serves of veg, because legumes like these are classed as vegetables and are loaded with fibre. Beans on wholegrain toast make a hearty, nutritious meal, but look out for a reduced-salt variety and you’ll be onto a real winner. Canned sardines Don’t turn up your nose, because canned sardines are a thrifty way to get a dose of healthy omega-3 fats that support heart and…

BEST BRICK Sanitarium Weet-Bix for Kids Per 30g (2 biscuits): 444kJ (106cal), 0.1g sat fat, 0.9g sugars, 3.3g fibre, 14mg sodium BEST FLAKE Freedom Foods Active Balance Buckwheat & Quinoa Flakes Per 50g: 780kJ (187cal), 0.8g sat fat, 2.4g sugars, 7.5g fibre, 45mg sodium BEST PORRIDGE Carman’s Gourmet Porridge Sachets Honey Roasted Nut Per 40g serve: 666kJ (158cal), 0.7g sat fat, 4.4g sugars, 5.0g fibre, 4mg sodium BEST MUESLI Jordans Grin-Ola Strawberry Granola Per 30g serve: 546kJ (130cal), 0.4g sat fat, 3.6g sugars, 2.2g fibre, 3mg sodium…

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…