Innholdsfortegnelse for April 2020 i Healthy Food Guide

April is my favourite month of the year. There’s something about the crisp, sunny days that makes being outdoors just so enjoyable. Easter often falls in April too, and the long weekend is the perfect opportunity to share a delicious meal with loved ones. Oh, and we can’t forget about the chocolate Easter eggs too, can we? But for some people, Easter is a time where their sweet tooth runs rampant. And when those chocolate cravings come calling, they can’t help but overindulge. Unfortunately, this often leads to feelings of guilt and shame. Well, it’s time to change that. On page 16 we share simple strategies to manage food cravings — and it doesn’t mean you have to give up chocolate for good! Where’s the fun in that? Speaking of…

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.…

Higher-protein, lower-carb diets like Atkins, paleo and keto might be popular now, but according to emerging evidence from the University of Sydney, the real secret to healthy ageing may be the exact opposite. Scientists at the university’s Charles Perkins Centre found higher-carb, lower-protein eating patterns in animals worked best to boost levels of FGF21, an anti-ageing hormone, and to switch off the underlying biological machinery known to drive accelerated ageing. Interestingly, research confirms it’s an eating style that’s almost identical to the traditional diet on the island of Okinawa, home to some of the world’s longest-lived, healthiest people. But before you start to pile your plate with processed cakes and cookies, the Sydney-based researchers stress the importance of pairing smaller serves of protein with plenty of ‘healthy’ carbs — such…

The job titles ‘dietitian’ and ‘nutritionist’ are sometimes used interchangeably in the media, so it can be confusing knowing who to see. The principal difference between a dietitian and nutritionist is that a dietitian has additional qualifications to work one–on–one with people to help treat a broad range of diseases and health conditions. So, a dietitian can treat patients in a hospital, whereas a nutritionist cannot. The key thing to look for when choosing an expert is to check whether they are ‘accredited’. Some health professionals, such as personal trainers and naturopaths with basic nutrition knowledge, are entitled to call themselves ‘nutritionists’ — but they may have only completed a 6–week online course. An Accredited Practising Dietitian (APD) or Accredited Nutritionist (AN) must have completed a minimum of four years…

1 Go loose with whole fruit & vegies A lot of fresh produce in supermarkets comes packaged in plastic containers, bags or wraps, especially if it’s been chopped or sliced. Buying it loose helps cut down on this plastic use — and you can now find reusable mesh or string bags for your fruit and veg. If you do need to use the small plastic bags provided, you can pop them back in your reusable bag at home for next time. 2 DIY cuppa Most takeaway cups use a combo of paper and plastic, which makes them difficult to recycle. When buying a coffee, use a reusable keep-cup. Better still, make your own coffee and control what you’re drinking. 3 Pack sandwiches from home Some cafes and…

Lunch box love The new Carman’s Brownie with Choc Aussie Oat Bars ($5 per 6–pack) have less than one teaspoon of sugar per bar. Per 30g bar: 469kJ (112cal), 2.9g protein, 1.1g sat fat, 2.3g sugars, 4.4g fibre Healthier spread Macro Date & Tahini Sauce ($6 per 300g per bottle) a lower-sugar alternative to most jams. Available in some Woolworths stores and online. Per 20g serve: 267kJ (64cal), 1.5g protein, <1g sat fat, 4.1g sugars, 1.9g fibre Wrap star! Simson’s Pantry Whole Grain Super Barley Wraps ($5 per 5–pack) have almost a quarter of daily fibre needs in one wrap. Per 45g wrap: 413kJ (99cal), 0.3g sat fat, 13.6g carbs, 6.1g fibre, 176mg sodium Boosted bar Mother Earth Raspberry Better Bars ($5 per 6–pack) are perfectly portioned to keep hunger…

Food For Health Simply Fibre Muesli with Australian Oats & Almonds Per 50g serve: 760kJ (182cal), 6g protein, 7.2g fat, 0.9g sat fat, 0.8g sugars, 8.3g fibre Freedom Foods Barley+ Muesli Cranberry, Almond & Cinnamon Per 50g serve: 820kJ (196cal), 5.8g protein, 5.3g fat, 0.6g sat fat, 6.4g sugars, 13.3g fibre Carman’s 5 Grain & Seed Granola Almond, Vanilla & Cinnamon Per 45g serve: 785kJ (187cal), 4.9g protein, 7.7g fat, 1g sat fat, 4.6g sugars, 7.4g fibre Jordan’s Low Sugar Granola Almond & Hazelnut Per 45g serve: 844kJ (201cal), 7.2g protein, 7.2g fat, 1.1g sat fat, 1.3g sugars, 3.6g fibre Sunsol 10+ Natural Muesli Almonds, Cashews, Macadamias & Walnuts Per 45g serve: 806kJ (193cal), 6.4g protein, 9.1g fat, 1.4g sat fat, 0.9g sugars, 5.4g fibre…

Food for thought Is it possible you may do a feature on osteoarthritis in the future? Causes, effects, best supplements/diet, medications, doctors, specialists, where to get support aids from etc. It is a major cause of pain for many Australians, not just the aged, and there is so much dubious information to wade through. I have been purchasing your magazine for many years now and have always found it to be informative and well-balanced. Elm Dee, via Facebook Editors response: Great feedback, Elm! Keep an eye out for next month’s issue where you will find an article all about joint health. The joy of cooking! I am 87 years old and of European background and have always loved cooking, but recently age has worn me down and I have stopped…

2.1 million that’s how many hot cross buns Coles sold over four days last Christmas — and Easter sales should more than quadruple that. We like our buns! Coles, 2019 PORTION PERFECT Survive Easter’s chocolate fest with this handy tip! 41% of Australian women buy takeaway at least once a week, compared to 27 per cent of Aussie men. San Remo, 2019 SLEEP TIGHT A good night’s sleep may help protect against heart disease and stroke. A US university has found that even if people have a high genetic predisposition to these conditions, this appeared to be offset to some extent by good sleep patterns. European Heart Journal, 2019 Pump up the jam! High-tempo music makes us feel the exercises we do are not that hard — and increases their…

DAY 1 Monday Understand your triggers Acknowledging you are experiencing food cravings is the first step to bringing them under control. Spend time thinking about the previous 24 hours. Did you crave any foods when you weren’t hungry? What were they — chocolate, biscuits, ice cream? Now think about the times you had those food cravings? Can you see a pattern evolving around mood, times of the day, situations? It may help to start a food diary for a week, asking yourself how you feel each time you have something to eat. This will help you identify your food cravings triggers. DAY 2 Tuesday Stop adding sugar Sugar pops up in surprising places (like salad dressings and pasta sauces), but start by looking at where you add it to your…

Want to blow out 100 candles on your cake one day? Ditch or cut back on these five unhealthy habits: SMOKING Experts agree smoking is one of the most prominent risk factors that contribute to premature ageing. DRINKING EXCESS ALCOHOL Cut back on booze by consuming no more than two standard drinks a day, with several alcohol-free days per week. EATING TOO MUCH SODIUM Avoid using salt during cooking, and cut back on high-sodium foods such as processed meats, takeaways and bottled sauces. BURNING YOUR FOOD The process of browning food, particularly at high temperatures (more than 250ºC), produces a group of potentially dangerous compounds that promote ageing from within. NOT EATING ENOUGH FRUIT AND VEG Make fresh produce a priority by filling half of you plate with vegetables at…

• Do you want more energy? • Do you want to improve your family’s health? • Do you want to prepare for pregnancy? • Do you want to prevent or recover from illness? • Do you suffer from digestive issues, such as bloating or constipation? • Do you have a medical condition like high cholesterol, diabetes or heart disease? • Do you want to ensure your diet is nutritionally adequate? • Do you have, or think that you have, a food allergy or intolerance? • Do you have a child who is a fussy eater? • Do you want to gain or lose weight? How much does a dietitian consultation cost? $50–$150 for a 30 to 60-minute consultation. Both Medicare and some private health funds offer rebates…

Monday BEEF, BEET & ZUCCHINI BURGERS 25 mins + chilling Makes 12 patties Cost per serve $4.80 For the patties: 500g beef mince 500g pork mince 1 large beetroot, grated 2 small zucchini, grated 1 onion, grated ¹/³ cup flat-leaf parsley leaves, finely chopped 1 cup fresh wholegrain breadcrumbs 1 egg 2 tablespoons Worcestershire sauce 1 tablespoon Dijon mustard 1 tablespoon wholegrain mustard 1 Add all of the ingredients to a large bowl and season with cracked black pepper. Mix with your hands until well combined. 2 Divide mixture into 12 patties. Freeze half of patties for another meal. Put remaining patties on a plate, refrigerate for 30 minutes. 3 Heat a barbecue hotplate or a frying pan to medium and cook the patties for about 5 minutes on each…

1 Sanitarium Weet-Bix Cholesterol Lowering Per 2 biscuits: 529kJ (127cal), 3.8g protein, 0.3g sat fat, 21.9g carbs, 1g sugars, 3.5g fibre 2 Avocado Per ¼ avocado: 345kJ (83cal), 0.7g protein, 8.6g fat, 1.9g sat fat, 0.2g carbs, 1.2g fibre 3 Rolled oats Per ½ cup: 639kJ (153cal), 5.2g protein, 0.6g sat fat, 22.5g carbs, 0.4g sugars, 4g fibre 4 Macro Black Chia Seeds Per 15g serve: 273kJ (65cal), 3.1g protein, 4.6g fat, <1g sat fat, 0.4g carbs, 5.4g fibre 5 Dairy Farmers Heart Active Milk Per 250ml serve: 435kJ (104cal), 8.3g protein, 1.2g sat fat, 12g carbs, 12g sugars, 308mg calcium 6 Bürgen Wholemeal & Seeds Bread Per 2 slices: 765kJ (183cal), 11g protein, 0.5g sat fat, 19.3g carbs, 9.2g fibre, 320mg sodium 7 Edgell Black Beans No Drain Per…

FOR PROTEIN ... WHY? Protein is essential for muscle growth and maintenance, and also keeps you feeling full. It’s typically found in animal foods, but also abounds in legumes, tofu, nuts and seeds. FOR CALCIUM ... WHY? Your body needs calcium every day to maintain strong bones and teeth. If dairy foods are off the menu, you can get calcium from calcium-fortified soy milk and yoghurt, and firm tofu. FOR VITAMIN B12 ... WHY? Vitamin B12 plays an important role in your nervous system, but is generally found only in animal foods. A small handful of vegan products are fortified with vitamin B12.…

Tame your sweet tooth with this satisfying menu!Melissa Meier, Accredited Practising Dietitian MONDAY Breakfast • PB & banana toast 2 slices soy–linseed toast topped with 1 tbs peanut butter & 1 sliced banana • 1 x 170g tub plain reduced-fat yoghurt (2500kJ/600cal total) Lunch • Tuna corn cakes 6 corn cakes topped with 2 tbs hoummos & 1 x 95g can tuna in oil (drained), served with 2 slices cheese, ½ cucumber & 10 cherry tomatoes (2500kJ/600cal total) Dinner • Teriyaki tempeh poke bowl (p73) (2100kJ/500cal total) Snacks • 6 x Arnott’s Vita-Weats topped with ¼ avocado & 2 hard-boiled eggs • 1 persimmon (1600kJ/380cal total) Daily total: 8700kJ (2080cal) TUESDAY Breakfast • Choc hazelnut porridge ½ cup rolled oats, 200ml milk, 2 tbs plain yoghurt, 2 tbs chopped hazelnuts,…

BEAT SUGAR CRAVINGS IN JUST 7 DAYS! p16 Australian Bureau of Statistics. 2016. 4364.0.55.011 — Australian Health Survey: Consumption of added sugars, 2011–12. Available at www.abs.gov.auAccessed February 2020. Cassetty, S. Why we have food cravings and what to do about them. NBC News; April 14, 2019. Chao et al. 2015. Food cravings, food intake, and weight status in a community-based sample. Eat Behav. 15(3): 478–82. Cornell University. 2007. Mood-food connection. We eat more and less-healthy comfort foods when we feel down, study finds. Available at www.news.cornell.eduAccessed February 2020. DiNicolantonio et al. 2018. Sugar addiction: is it real? A narrative review. Br J Sports Med. 52(14): 910–13. ADD 10 YEARS TO YOUR LIFE, p22 AIHW. 2015. Australian Burden of Disease Study: impact and causes of illness and death in Australia. Available…

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…

Take tap water from flat to sparkling in seconds with SodaStream Spirit One Touch electric sparkling water maker, with three levels of carbonation to choose from. Slim, stylish One Touch helps reduce single-use plastics at the touch of a button by using tap water to help create an exciting range of sparkling drinks from the comfort of your own home with SodaStream. * Congratulations to Melissa Goddard (@bitesoflife_) — this month’s Your Say winner — who has won a Sunbeam Oven Plus Air Fryer valued at $249. Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

How to live in good health for longer — not just adding more years to life — is one of the great challenges facing modern society. According to the stats, we’re doing pretty well on both fronts. World Health Organisation figures show Australians’ healthy life expectancy, or the number of years spent living in good health — is 10 years higher than the global average. Even more impressive, both our life expectancy and our healthy life expectancy increased by about the same number of years between 2003 and 2015. On average, women live 6 to 8 years longer than men But we think we can do even better, starting with what you put on your plate. A recent study identified eating a healthy diet as one of five lifestyle factors…

We’re all starting to realise the benefits of limiting the amount of single-use plastic we use. More than eight million tonnes of plastic are dumped into our oceans each year, damaging the seabirds, fish, whales, dolphins, seals and sea turtles. That’s a truckload of plastic being tossed every minute — in fact, it’s estimated by 2050 the weight of plastic in the sea will be greater than the weight of fish. Plastic debris is also broken down into tiny pieces called microplastics, which can end up in the food chain and ultimately on our plates. Among the biggest pollutants are drink bottles and food packaging that has been used just once before being ditched. Australia is in the firing line too. It was previously thought ocean currents around the Antarctic…

LAYERED CHOCOLATE MOUSSE & RASPBERRY CHIA JAM Makes 8 Cost per serve $2.75 Time to make 45 min, plus cooling & chilling ✔gluten free ✔diabetes friendly 3 medium avocados, flesh scooped out ¼ cup pure maple syrup ¼ cup gluten-free pure cocoa powder 1 teaspoon vanilla bean paste ½ cup reduced-fat plain yoghurt 1 x 125g punnet fresh raspberries, to serve Dark chocolate shavings, to serve Raspberry chia jam 400g frozen raspberries ¼ cup pure maple syrup 1 tablespoon lemon juice 1 teaspoon vanilla bean paste 2 teaspoons chia seeds 1 Make the raspberry chia jam: Combine all of the ingredients, except chia seeds, in a large saucepan over medium heat. Bring to a simmer and cook, stirring occasionally, for about 30 minutes, or until reduced and thickened. Stir in…

Poke bowls (they’re pronounced “POH-keh”) are a food trend taking social media and health food cafes by storm. Originating in Hawaii, ‘poke’ means ‘to slice or cut’, and refers to diced or sliced chunks of raw fish, such as tuna and salmon. They’re usually served on a bed of rice and salad vegies, with seasonings like sesame seeds and seaweed, and spicy soy-based dressings. Not a big fan of raw fish? You can add almost anything — grilled prawns, cooked chicken, boiled eggs — or you can try our tasty meat-free versions!…

Creamy pumpkin soup on a crisp autumn day — yum! Here’s five more reasons to pop pumpkins in the trolley … Pumpkin patch Waistline wonder There’s no need at all to cut out starchy veg — pumpkin is super filling yet low in kilojoules, with just 189kJ (45cal) per 100g. Immunity booster One serving of pumpkin (75g) contains more than 10 per cent of your daily vitamin C needs for a healthy immune system as we head into winter. Skin saviour Vibrant orange pumpkins are packed with beta-carotene, an antioxidant that helps support supple skin and healthy eyes. Super versatile Pumpkin stars in hearty autumn recipes like soups and curries, but works just as well in sweets like pumpkin pie and pikelets. Eye-health hero Pumpkins contain lutein and zeaxanthin —…

Using food to bring your cholesterol level down is easy: → Plant sterols help reduce cholesterol absorption. Sterols are found naturally in plants, but manufacturers can add high amounts to cereal, milk and table spreads. → Healthy unsaturated fats promote the production of ‘good’ cholesterol. Avocado, walnuts, salmon and extra-virgin olive oil are all good sources of healthy fats. → Fibre, particularly soluble fibre, helps to remove cholesterol via the digestive system. Eat whole grains (oats, barley, grainy bread), fruits and vegetables with the skin on. Nuts and seeds are high in fibre too.…

Breakfast didn’t acquire its reputation as the most important meal of the day for nothing. A healthy morning meal gives you the vital energy to power through the morning, provides vital nutrients like fibre and iron, and helps you to maintain a healthy waistline. A nourishing breakfast can even boost your mood and mental health. Muesli is a popular brekkie option — but there is a vast difference between high-fibre oat blends and sugar-laden toasted clusters. If you like muesli, here’s what you need to know. What’s on the shelf? → Untoasted, raw or natural muesli usually starts with a base of rolled oats, loaded with nuts, seeds and/or dried fruit. Untoasted muesli is usually lower in saturated fat and added sugars than the toasted varieties, making it a healthy…

Q I have a constant battle with my kids about dessert. Am I setting up an unhealthy habit by ending their meal with something sweet? Melanie J, via Facebook Q & AThe choice of whether to include dessert occasionally or every night is one for every family to make. But including it nightly can get children into a habit of eating even when they are not hungry, just because something appealing is on offer. It can also prime a lifelong habit to seek out sweet foods whenever we finish a meal. Eating high-calorie sweet foods at night is associated with weight gain over time and is not great for dental health. If you have nightly dessert, offer calorie-controlled, healthy options including plain yoghurt and fruit, a warm milk drink, frozen…