Innholdsfortegnelse for January 2020 i Healthy Food Guide

Ahhh … hello summer holidays! It’s safe to say that the January break is one of my favourite times of year. It’s a great opportunity to unwind and of course, set some fresh goals for the year ahead. But, if like many of us, you struggle to make New Year’s resolutions stick, you’re in good hands. On page 30, we share proven strategies to help you reach your health goals — plus, you’ll find 20 small, achievable food and fitness steps to help get you started. One of my goals this year is to cut back on food waste at home. What is it with bananas ripening the minute you get home from the shops? Our story on page 24 is full of eye-opening statistics about food waste, plus easy…

The Sunbeam Two-Way Blender is the only blender with a blade that spins in both directions to deliver extra-smooth results. The heavy-duty, stainless steel blade changes direction to make sure all ingredients are drawn into the vortex, making for a smooth, even blend. Pre-programmed functions include ‘smoothie’, ‘milkshake’ and ‘chop/salsa’. The blender is available at major retail stores. * Congratulations to John Stratton of NSW — this month’s Your Say winner — who has won a Crock-Pot Express Crock XL Multi Cooker valued at $199. 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.…

ORANGES → Use orange zest to add flavour to sweet dishes → Add orange slices to salads → Use orange juice in salad dressing instead of lemon juice BREAD → Store bread in the freezer and take it out as you need it → Use stale bread to make breadcrumbs (blitz in a food processor, or chop finely) BANANAS → Peel over-ripe bananas and put them in the freezer → Use bananas as a sweetener in baking and smoothies POTATOES → Buy in smaller quantities → Make shepherd’s pie or a meat-free potato-topped pie LEFTOVERS → Take leftover cooked food for lunch the next day → Freeze leftovers (write on the containers what’s inside!) → Turn leftover stews or curries into pies: wrap in filo or pastry, or put into…

1 Reflect on the ‘why’ Behavioural scientists say that keeping the reason why you want to lose weight front of mind motivates you to keep at it, and helps you keep those kilos off. Rather than letting all those healthy behaviours that got you there fall away, you’ll keep doing them. Studies reveal losing weight to please yourself rather than someone else delivers better results, as does doing it for a reason like getting more energy or better health, rather than purely for appearances. And remember — no ‘should-ing’ yourself. Instead, reframe your weight-loss strategy so it sounds like something you’d like to start working on. That will put you in a more helpful frame of mind, so that you’re more likely to start taking steps towards doing it. ‘I’d…

1 How often do you eat fruit and vegetables?A Several times a dayB A few times a weekC Rarely 2 How often do you eat wholegrain foods like oats or brown grainy bread?A DailyB A few times a weekC Rarely 3 How often do you eat red meat?A Once or twice a week, or lessB 3–4 times a weekC Almost every day 4 How often do you eat seafood?A Several times a weekB Once a week to once a monthC Rarely, if at all 5 How often do you eat out?A RarelyB A few times a weekC Almost every day 6 How often do you drink alcohol?A RarelyB A few times a weekC Almost every day 7 What best describes your physical activity levels?A I exercise for 30 minutes or…

Monday OPEN SMOKY STEAK SANDWICH WITH CARAMELISED ONIONS Serves 4 Cost per serve $5.40 ✔diabetes friendly 20 mins 2 large onions, sliced in rounds ½ teaspoon balsamic glaze 4 x 100g minute beef steaks 2 teaspoons smoked paprika or chipotle spice mix 4 thick slices wholemeal sourdough, toasted 4 slices cheese 100g store-bought chargrilled red capsicum, drained 80g rocket and lettuce leaf mix 1 small beetroot, peeled, grated 1 medium Lebanese cucumber, thinly sliced lengthways (or peeled into ribbons) Reduced-sugar barbecue sauce or smoked chipotle sauce, to serve 1 Heal 1 tablespoon of olive oil in a large non-stick frying pan over medium heat. Sauté onion for 5–10 minutes, or until golden and caramelised. Stir in balsamic glaze. Remove from heat. 2 Meanwhile, lightly grease and preheat a chargrill pan…

TROPICAL TANGO POPS Serves 6 Cost per serve $2 Time to make 15 min, plus freezing You will need 6 x 80ml ice-block moulds (with sticks). ✔gluten free ✔dairy free 1 large mango, peeled, diced 1 cup unsweetened pineapple juice 1 tablespoon lime zest 2–3 kiwifruit, peeled, sliced 125g raspberries 1 Place mango, pineapple juice and lime zest in a blender, and process until smooth. Pour the mixture among ice-block moulds, filling each to three-quarters full. 2 Carefully insert the kiwifruit and raspberries into moulds. Insert ice-block sticks. Freeze 4 hours or overnight, until set. 3 To serve the pops, briefly dip ice-block moulds in hot water to remove from moulds. BLUEBERRY SWIRL YOGHURT POPS Serves 6 Cost per serve $2.15 Time to make 20 min, plus freezing You will…

Pasta master! New look Vetta Smart Fibre Spaghetti ($2 per 500g) has twice the filling fibre of regular white pasta. Per 100g serve: 1479kJ (353cal), 12.5g protein, 66.4g carbs, 6.4g fibre Eco-friendly Cut back on single-use plastic in 2020 with dishwasher–safe Eco & Basics Silicone Storage Bags (from $13.95) in a range of sizes. Visit ecoandbasics.com.au Smart snack Thinkfood Munch Bar Pumpkin Almond Coconut ($2.75 per bar) is a crunchy, high-protein snack bar that fits in your handbag or glovebox. Available at Woolworths. Per 35g bar: 784kJ (187cal), 8.5g protein, 2.9g sat fat, 5g sugars, 2.4g fibre, 56mg sodium Cheers to that! The Duchess Botanical ($10.49 per 4–pack) is an alcohol-free drink that’s lower in kilojoules and sugar than a classic G&T. Per 275ml bottle: 165kJ (39cal), 6.6g sugars, 0mg…

1 Stock up Create a healthy homemade stock by simmering the bones from your roast lamb or turkey along with vegies and water. 2 Summer delight Throw together an easy breezy summer salad with leftover prawns, lettuce, mango and avocado, and dress it with lime juice, fresh chilli and olive oil. 3 Reworked sweets Half a pavlova left in the fridge? Crumble the crisp outer edges in a jar and top with yoghurt and berries for a light dessert. 4 Feeling peckish? Toss leftover mixed nuts in olive oil, dried herbs and spices, then roast for a nutritious nutty snack. 5 Terrific toastie Fill two slices of grainy bread with cheese, leftover sliced roast meats and roasted vegies, and toast in a sandwich press. 6…

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…

Dark choc? Cheers! People who eat dark chocolate are 70 per cent less likely to report depressive symptoms than those who eat no chocolate at all, University College London researchers report. However the researchers say other factors could also be in play — so no need to polish off the whole block! Depression & Anxiety, 2019 TALL GLASS, PLEASE People over-pour alcohol into short, squat glasses by 20–30 per cent compared to tall, thin glasses — probably because of the vertical versus horizontal optical illusion. Something to keep in mind for your New Year’s party! British Medical Journal, 2019 1 in 3 Australian women say their New Year’s resolution is to improve fitness and lose weight. Use our smart tips on page 30 to reach your health goals. finder.com.au Step…

USE BY This is stated on the packaging of foods that must be eaten before a certain date for food safety reasons. These foods can’t legally be sold after this date because they may represent a food safety risk. Examples of foods with ‘use by’ dates are meat, chicken, fish, dairy products, and ready-made meals. BEST BEFORE Most foods have a ‘best before’ date. You can still eat foods for a while after the best before date. They should be safe, but may have lost some quality. Foods that have a best before date can legally be sold after that date, provided the food is fit for human consumption. Foods with ‘best before’ dates include dried pasta, rice, crackers, cereal, canned foods, fruit and vegetables.…

1 Never store potatoes next to onions. They both like cool dark places, but they are ‘frenemies’, making each other deteriorate faster. Keep potatoes in the pantry and onions in a cupboard. 2 Most liquids such as wine and milk, and dips like hoummos and pesto, can be frozen. Use ice trays to freeze any leftovers; once frozen, pop them in a zip-lock bag and use as needed. 3 Apples will ripen six to 10 times faster at room temperature, so store most of them in the fridge and have only a couple in your fruit bowl at a time. 4 Celery quickly goes limp in the fridge, or slimy if stored in water. Wrap your celery in a paper towel and store it in a large zip-lock bag. 5…

1 SHOP WITH A GROCERY LIST Researchers confirm it helps weight loss by making it easier to avoid unhealthy impulse food purchases. 2 TRACK WHAT YOU EAT People who did so in a study published last year lost over 2 kilograms in three months — without making a conscious effort to change their diet. 3 EAT 25g PROTEIN AT BREAKFAST A CSIRO report has found eating at least 75g protein a day helps deliver weight loss — and that consuming one-third of it at breakfast is key. 4 SNAP YOUR SNACK IN HALF Fifteen minutes after you’ve eaten it, you’ll feel just as satisfied as if you’d eaten the whole thing, but will have consumed up to 400 fewer kilojoules. 5 DON’T EAT ‘ON THE GO’ It upsets your ‘food…

Mostly A’s Congratulations! You’re doing a lot of good things for your long-term health. Keep up the good work! Mostly B’s There’s a few things to work on, but you’re on the right track in some regards. It might be helpful to seek advice from an Accredited Practising Dietitian to help improve your eating habits. Mostly C’s Let’s be honest — there’s a lot of room for improvement. Work towards improving your score, and check in with your doctor in the meantime.…

SUMMER SALAD WITH GOAT’S CHEESE CROUTONS Serves 2 Cost per serve $3.95 Time to make 20 min ✔vegetarian ✔diabetes friendly 10 slices grainy baguette 60g goat’s cheese 2 tablespoons balsamic vinegar 1 tablespoon olive oil 4 cups mixed lettuce leaves 1 celery stalk, finely sliced 1 large Lebanese cucumber, peeled in ribbons 1 medium raw beetroot, grated 2 tablespoons chopped walnuts 2 tablespoons dried cranberries Fresh thyme sprigs, to garnish 1 Preheat oven to 200ºC. Spray bread with olive oil and place in a baking dish. Bake for 5 minutes, until lightly toasted. Remove from oven and spread with cheese. Return to oven and bake for a further 5 minutes, until cheese is warm and slightly golden on top. 2 Combine vinegar and olive oil in a large bowl. Add…

Nothing beats an ice-cold refreshment on a hot summer’s afternoon — but it’s wise to skip the fizzy drinks and sugary juices. Enter a new wave of tasty everyday drinks that are low in sugar and offer some surprising health benefits … Low-sugar fizzy drinks When you’re craving something with bubbles, a low-sugar fizzy drink can be a good idea. However, rather than opting for diet soft drinks and flavoured mineral waters that contain artificial sweeteners, look for carbonated water with natural flavours. Kombucha Pronounced ‘kom-boo-cha’, this slightly effervescent drink is made by fermenting tea, sugar and a SCOBY (a mixture of live bacteria and yeast). Kombucha is typically low in kilojoules and sugar, so it makes a good alternative to soft drink and even alcohol — but there are…

10 WAYS TO RESET YOUR GUT HEALTH, p16 Better Health Channel. 2014. Fibre in food. Available at www.betterhealth.vic.gov.auAccessed November 2019. Dai et al. 2013. Probiotics and irritable bowel syndrome. World J Gastroenterol. 19(36): 5973–80. Fayet-Moore et al. 2018. Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic & Anthropometric Factors. Nutrients. 10(5): 599. Harper et al. 2018. The role of bacteria, probiotics and diet in irritable bowel syndrome. Foods. 7(2): 13. Jacka et al. 2017. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine. 15(1): 23. Kelesidis, T & Pothoulakis, C. 2012. Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders. Therap Adv Gastroenterol. 5(2): 111–25. McDonald et al. 2018. American Gut: an…

LETTER OF THE MONTH I should have known my trusty HFG magazine would hear my silent pleas! I was drowning in the sea of diet do’s and don’ts, then I spot ‘Best and worst diets of 2019’ (Dec, 2019). Thanks for solving my diet dilemmas and paving the way forward for some much needed healthy lifestyle changes! John Stratton, NSW Calci-yum! There was a great article in your March 2019 issue that really taught me a lot about calcium in plant milks. I have a dairy intolerance and also suffer from very low vitamin D levels. I struggle to get enough daily calcium without consuming dairy and taking supplements, so I was happy to read this article which helped me choose a plant-based milk with more calcium. Lucia Saal, VIC…

SuperFastDiet by Victoria Black & Gen Davidson ($34.99, Macmillan Australia) Black and Davidson have distilled their online intermittent fasting program into 80 recipes, SuperFast programs, meal plans, case studies and the science of fasting. I Can Cook Vegan by Isa Chandra Moskowitz ($45.00, Abrams) From lentil walnut bolognese through to chocolate-glazed doughnuts, these easy plant-based recipes from the popular US author keep it simple, tasty and healthy. Eat Yourself Healthy Dr Megan Rossi ($45.00, Penguin Random House) This book on diet and gut health by a leading expert is packed with recipes, meal ideas, the latest research and tips for assessing and improving gut health.…

With more than 300,000 health apps on the market, you’re spoilt for choice. Some apps, however, offer unqualified advice or unrealistic food or exercise plans — so we’ve sifted through the app store offerings to bring you our top seven picks for 2020. 1 To help you… move more The Heart Foundation Walking  (free) app will help you reach your daily 10,000 steps — and beyond! This nifty app tracks your steps and offers you a little friendly competition, with daily and weekly leader boards. It lets you join walking groups to keep up your motivation. Just 30 minutes of walking a day is all you need to help cut your risk of heart disease and stroke by 30–40 per cent. 2 To help you … sit less Did you…

Audit your waste Most of us are unaware just how much food we toss each month. Rather than putting food straight in the bin, scrape everything into a container for a couple of days and take note of just how much food you are wasting. Include plate scraps, leftovers and food that’s gone off. Plan your meals Meal planning not only saves time and money, it also means you’re more likely to eat healthy, home-cooked meals. Start by looking at what you already have sitting in your fridge, freezer and pantry, and then plan some meals around those ingredients. Eggs or baked beans on toast a couple of nights a week are fine. Learn about portions To avoid waste, meat should be the size and thickness of your palm. Potatoes,…

PART ONE Munch Q How much fibre should you have each day? A 10–15g B 15–25g C 25–30g ANSWER: C Recommended daily intake of fibre is 25g per day for women and 30g per day for men — and the more, the better. Fibre is important for bowel health, keeps you feeling full and protects you against chronic disease. Q True or false: Eggs raise your cholesterol ANSWER: False Eggs contain cholesterol, so it was originally thought that they raised your blood cholesterol. Research has since debunked this idea and proved that saturated fat is more potent in raising your cholesterol than cholesterol itself. If you’re otherwise healthy, enjoy eggs as part of a healthy diet. Q What counts as one serve of vegetables? A 1 cup of lettuce B…

If you’re thinking, ‘Oh sheet, what’s the fuss about one-tray dinners?’, let us explain. A one-tray (or sheet-pan) dinner is where everything is roasted together on one baking tray. It’s an absolute weeknight go-to for us, and not just because it means fewer dishes to wash. A sheet-pan dinner that’s done right is just as delicious as any meal you might have spent hours — and way more pots and pans — creating. But if you think all you’ll need to do is turn your oven on and throw some stuff on a baking tray, it’s not as simple as that. There are a few tips and tricks in our apron pocket that we’d like to share with you. 1 BUY A FLAT BAKING TRAY THAT FITS This might sound…

Rich ’n’ rosy tomatoes are packed with vitamin C to boost immunity, potassium for heart and muscle function and the vital disease-fighting antioxidant lycopene, which helps reduce your risk of some cancers. These tasty culinary superstars come in 10,000 varieties world-wide, such as: Cherry Petite, sweet and cheerful cherry tomatoes are perfect for on-the-go snacking or for throwing into fresh salads. Truss Roast them on the vine with a little olive oil to serve as a healthy side to fish or chicken. Roma Use them in tomato pasta sauce, soups and stews. Kumato Turning from green to brown to deep red, these tomatoes suit different dishes at varying stages of ripeness. Versatile! Gourmet Slice or dice and add them to fresh or toasted sandwiches, wraps and tacos for a sweet…

There’s nothing quite like an ice cream or ice block on a hot day. But, you might be surprised by just how many kilojoules some contain. Make a smarter choice with these dietitian-approved tips. KEEP IT COMPACT A healthy portion for treat foods such as ice cream contains just 600kJ (144cal), which is a far cry from many of the over-sized and decadent sticks, bars and tubs in the freezer these days! As a general guide, opt for miniature versions to help cut kilojoules, and choose fruit-based desserts rather than creamy ones. CHECK THE HEALTH HALO Yoghurt-based treats might often seem like a healthier choice, but that’s not necessarily the case. Frozen yoghurt can provide a significant amount of kilojoules, fat and sugar. If you’re serving it up yourself at…

‘You’ll love this lighter menu for summer!’Melissa Meier, Accredited Practising Dietitian MONDAY Breakfast • Brekkie smoothie 200ml reduced-fat milk, 2 tbs reduced-fat plain yoghurt, ½ cup frozen berries, ½ banana & 1 tbs chia seeds (1500kJ/360cal total) Lunch • Tomato & avo toast 2 slices soy–linseed toast, 1 sliced tomato, ¼ avo & 20g reduced-fat feta • 1 peach (2000kJ/480cal total) Dinner • Prawn & mango san choy bau (p46) (1600kJ/380cal total) Snacks • 4 Arnott’s Vita-Weats topped with 2 tbs hoummos & 1 sliced hard-boiled egg • 1 cup plain popcorn (1200kJ/290cal total) Daily total: 6300kJ (1510cal) TUESDAY Breakfast • Fruit salad 1 cup fresh fruit salad topped with 3 tbs reduced-fat plain yoghurt & ¼ cup natural muesli (1200kJ/290cal total) Lunch • Tuna & beetroot salad 1 x…

Can probiotic supplements help manage IBS symptoms? Melissa, via email Q&A Gut health is a hot topic in the news at the moment — and there’s some really exciting research coming out about the use of probiotics to improve gut conditions, such as Irritable Bowel Syndrome (IBS). It’s important, however, to ensure we use the particular strains of probiotics which have been shown to have clinical benefits for the specific reason we take them — in the case you mention, IBS. A few strains have been identified as having potential benefits for IBS. These are Bifidobacterium infantis B5624, Bifidobacterium animalis, Lactobacillus plantarum 299V and Lactobacillus rhamnosus GG. When you trial a new probiotic, it’s important you don’t make any other changes at the same time — so you can properly…

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…