Innholdsfortegnelse for May 2020 i Healthy Food Guide

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH Your article on meal delivery kits (Feb, 2020) was perfect to help me navigate what has become a very confusing market. I’ve been struggling to find a compromise between the pressure to plan and prepare a wholesome home-cooked meal, and resorting to expensive and often unhealthy takeaway. I love the recipes in the mag and use them often, but meal kits are perfect for the nights that I don’t get around to shopping. By highlighting key features of the major players, you took on the hard work of research and comparison for me. Thank you and keep up the good work! Lauren Bourke, ACT New fan I purchased your March magazine for the first time yesterday. I have…

You can’t beat brekkie! Eating a big breakfast rather than a large dinner may help prevent obesity and high blood glucose levels, because our bodies expend more energy processing the meal in the morning than the evening. Time to rise and shine! Journal of Endocrinology & Metabolism, 2020 PORTION PERFECT Take the guesswork out of healthy portions with this handy guide! 56% of Australians with gym memberships actually make use of them — and almost 1 million attend their gym once a month or less. That’s $96 per visit! News Corp, 2020 Mum AND dad matter A positive example set by both mother and father encourages 3–to–5 year olds to eat more vegetables, fruit and berries, a Finnish study has found. Interestingly, Dad’s example was most…

INSULIN RESISTANCE This occurs when the body’s normal response to insulin starts to weaken, leading the body to produce more insulin in order to maintain normal blood sugar levels. At this stage, healthy lifestyle changes can often improve or reverse insulin resistance. PRE-DIABETES By now, the body starts to struggle to make the extra insulin it needs to overcome insulin resistance. Blood glucose levels begin to rise above the normal range, so that the risk of acquiring type 2 diabetes within 10 years increases. TYPE 2 DIABETES Insulin resistance worsens, insulin production declines and blood glucose levels climb even higher, resulting in type 2 diabetes. If type 2 is left untreated, damage to nerves and cells can occur, leading to serious health complications.…

People with an ‘apple’ body shape tend to store more visceral belly fat A good place to start is to assess your body shape. While we’re all genetically different, people who tend to gain fat around their chest and mid-section are likely to be more at risk of normal-weight obesity. They develop what we might call an ‘apple’ shape. If you have more of a ‘pear’ shape — with weight gains around the hips and thighs — you’re less likely to be harbouring visceral fat. SEE YOUR GP FOR A BLOOD TEST Getting regular cholesterol, blood glucose and blood pressure checks will all help show how healthy you are metabolically. Higher levels in some of these areas could point to normal-weight obesity. MEASURE YOUR WAIST Your waist circumference is an…

1 Compare within the category Compare two cereals, or two nut bars, or two snacks. Make sure you are comparing like with like, in the same category. The system is not designed to compare, say, a tub of yoghurt with a loaf of bread. You also won’t find the HSR on fresh produce like fruit and vegetables. 2 The more stars, the healthier Buy the product that has the most stars, as it will have less kilojoules, less saturated fat, less sugars and reduced salt. In other words, it will be healthier for you.…

Eat for immunity A strong immune system starts with good gut health. In a healthy gut, the ‘good’ bacteria tightly control the balance of ‘good’ and ‘bad’ bacteria, so that your immune system works at its best. Eating fermented foods is one way to feed your ‘good’ gut bugs. HOMEMADE YOGHURT Makes 4 cups Hands-on tme 15 min, plus 8–10 hours fermenting time ✔gluten free Yoghurt is easy to make at home. There are so many benefits for your health, plus it’s super economical to make your own. 1 litre reduced-fat milk ¼ cup unsweetened plain yoghurt with added probiotics 1 large (or several small) clean, sterilised jars 1 Pour milk into a large pot and set over a medium heat. Bring the milk just to the boil, watching…

Positively passionate Mojo Activated Kombucha Passionfruit ($4 per 330ml bottle) is low in sugar but filled with vital gut-loving probiotics. Keep it cool to help keep good gut bugs alive. Per 330ml serve: 194kJ (46cal), 6.8g sugars, 18g sodium Brekkie on the go The new Sanitarium Up&Go No Added Sugar Choc Ice ($4.95 per 3–pack) is a healthier spin on an old favourite. It has a low glycemic index to keep you feeling full. Per 250ml: 578kJ (138cal), 8.5g protein, 0.7g sat fat, 10.4g sugars, 4g fibre Morning kick-start Enjoy rolled oats, nuts and seeds in Farmer Jo. Salted Maple Baked Muesli with Cashews and Roasted Almonds ($9.95 per 400g box). Per 50g: 1050kJ (251cal), 6.8g protein, 3g sat fat, 4.2g sugars, 3.6g fibre Gluten-free surprise! BFree Pita Pockets ($7…

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.…

12WBT Low-carb Solution Michelle Bridges ($36.99, Pan Macmillan Australia) ‘Low carb’ not ‘no carb’ is a key message here, balanced with moderate protein and small amounts of good fats. Choose from 120 simple recipes, with meal plans, exercises and health advice. The Australian Healthy Skin Diet Geraldine Georgeou ($35.00, Murdoch Books) Drawing on the latest science, dietitian Geraldine Georgeou offers recipes and a four-week eating plan to support skin health and healing. Great for psoriasis, acne, eczema or dermatitis. So Delish! Simone Anderson ($34.99, Allen & Unwin) Want to lose weight and feel healthier without missing out on foods you love? Full of easy, fresh and delicious meals, this book is all about balance and establishing a healthy relationship with food.…

Any joint in your body, from your fingers to your hips down to your toes, can be affected by arthritis, which causes pain, swelling and stiffness. There are more than 100 different types of arthritis, including: Osteoarthritis The bone, cartilage, ligaments and muscles around a joint are inflamed or damaged Rheumatoid arthritis An autoimmune condition where the lining of the joints becomes inflamed Ankylosing spondylitis Inflammation of the joints of the spine (the neck, back and pelvis) Fibromyalgia Pain and muscle stiffness all over, but no inflammation or damage to joints Gout Uric acid crystals build up in joints, commonly in the big toe, causing inflammation Lupus A condition which can affect joints, skin, lungs, kidneys, blood vessels or brain Ross River virus A mosquito-borne infection that can cause joint…

COLOURFUL VEGETABLES Rich in immunity-boosting vitamin C and gut-loving fibre, vegies are oh-so-good for you. They’re also low in kilojoules, so they play a key role in weight management. Aim to fill half your plate at every meal with a variety of different vegies. LEAN PROTEIN Tofu, legumes, seafood, eggs, poultry and meat are packed with protein to keep hunger pangs and cravings at bay. Focus on small portions of lean protein (one-quarter of your plate) at each meal, and include high-protein snacks like yoghurt. HEALTHY CARBOHYDRATES Minimally processed wholegrain foods like brown, grainy bread and rolled oats, as well as sweet potatoes, lentils and chickpeas, provide slow-burning energy to keep you feeling satisfied. A small portion at each meal is essential in any healthy diet. FRUIT Yes, fruit contains…

Luckily, visceral fat is something you can reduce. You may even find it easier than shedding the fat around your hips and thighs. “Visceral fat is often where people lose weight first,” Dr Kruger says. “But it’s not just changing physical activity or changing diet — the answer is to change both. If you do that, you have a bigger chance of reducing body fat.” Here are some handy tips: 1 TWEAK YOUR DIET Focus on a healthy diet full of unprocessed whole foods, vegies and not too much sugar, refined carbs or saturated fat. This will fuel your body and energise your day, too. Keep an eye on portion sizes — and stick to the half-plate-of-vegies model (turn to p62 for more on portions.) Cutting down on alcohol is…

WHERE IT WORKS… It provides at-a-glance information that a busy shopper can spot easily in supermarket aisles. It’s particularly useful if you don’t have time to study the nutrition information panel and ingredients list. Shoppers are used to a ‘star’ system of ranking. The stars have forced some manufacturers to reformulate their products and make them healthier. The HSR system is being continuously reviewed and updated. WHERE IT DOESN’T WORK… It’s a voluntary scheme, which means some manufacturers leave poor scores off their less-healthy foods. Food is complex. It can’t be readily defined by just one simple methodology. People use the stars to compare different categories such as cereal and oil — which the system was never designed to do. It can’t tell you everything about a food. For instance,…

WARM FRIED EGG & ASPARAGUS SALAD Serves 2 Cost per serve $4.10 Time to make 20 min ✔dairy free ✔vegetarian ✔diabetes friendly 1 tablespoon olive oil 4 shallots, trimmed, halved 100g mushrooms, thickly sliced 150g green beans, trimmed 150g asparagus, trimmed 4 eggs Zest and juice ½ lemon 1 teaspoon Dijon mustard 2 slices wholegrain bread, toasted and torn to make croutons 1 Heat half of the olive oil in a large non-stick frying pan and set over a medium-high heat. Add the shallots, mushrooms, beans and asparagus; stir-fry for 4–5 minutes, or until tender. Remove vegetables from the pan and keep warm. 2 Return the pan to heat and fry the eggs for 3 minutes, or until done to your liking. 3 Whisk together remaining olive oil, the lemon…

1 MEAL FOR BAKED CHILLI–LIME SALMON WITH SWEET POTATO, BROCCOLINI & ASPARAGUS Serves 1 Cost per serve $8.80 Hands-on time 10 min Cooking time 35 min ✔dairy free ✔diabetes friendly 125g sweet potato, peeled, cut into thin rounds 1 tablespoon lime juice 1 teaspoon reduced-salt soy sauce 1 teaspoon honey Pinch dried chilli flakes 125g skinless salmon fillet ½ bunch asparagus spears, trimmed ½ bunch (3–4 florets) broccolini, trimmed 75g cherry tomatoes, halved 1 Preheat the oven to 200°C. Line a small baking tray with baking paper. Place the sweet potato on prepared tray and spray lightly with olive oil. Bake sweet potato for 20 minutes. 2 Meanwhile, combine lime juice, soy sauce, honey and chilli flakes in a small bowl. Add the salmon, asparagus, broccolini and tomatoes to the…

HOW TO STERILISE JARS Wash jars thoroughly in hot soapy water, rinse and drain. Place jars on an oven rack and heat at 120°C for 10–15 minutes. The jars are now sterilized and ready for filling. FILLING THE JARS For ease of filling jars (for the bread mix and pancake mix), find a jar with a wider lid so that ingredients can be added without spillage, and in layers, more easily. Gently tapping the jar after adding each layer will create more defined layers. LABELLING JARS & ADDING DECORATIONS As well as adding labels with the recipe to the jars, you can decorate the jars with colorful ribbons, dried flowers and cinnamon sticks.…

Traditional rolled oats are rich in slow-burning carbs for long-lasting energy — and high in fibre for better gut health. Packed with nutrition, their special type of fibre helps lower your cholesterol and supports your ticker too. Make your morning oats even more nutritious with these five flavour combos: • Carrot cake: grated carrot, cinnamon and nutmeg • Bananarama: banana, chia seeds and peanut butter • Choc-coco: cacao powder, coconut and dates • Berry bliss: strawberries, blueberries and vanilla bean paste • Fruit ‘n’ nut: grated pear, walnuts and mixed spice…

Plant power is now on the rise, with over 2.5 million Aussies on a vegetarian, or almost vegetarian, diet. It’s no wonder that we are seeing an explosion of plant-based products on our supermarket shelves. There’s meat-free mince, vegie burgers and ‘chick’n’ pieces — all designed to replace the meat, chicken and fish that once filled our plates, and to ensure that we’re getting enough vital protein. But is all this focus on protein actually necessary? REALITY CHECK Getting enough protein in your diet (vegan or otherwise) is easy — in fact, 99 per cent of Australians have an adequate intake. A simple strategy is to make a quarter of your plate a source of protein at each main meal. Your individual protein needs will vary, based on your height,…

I often snack on four or five pieces of fruit a day. I know we should have two serves of fruit and five of veg, but is there any problem swapping these numbers around? Dan, NSW Q & A Eating fruit is a cornerstone of good health. It helps decrease the incidence of stroke, improves blood pressure and reduces risk of cardiovascular disease. Growing evidence suggests eating fruit is more effective at reducing the risk of cancer than specific vitamin and mineral supplements. Plus, its high fibre content can help reduce your risk of developing bowel cancer. Orange, yellow or red fruit can boost your immune system, due to their high ß-carotene content. Fruit also has loads of vitamins, minerals and plant compounds known as phytochemicals, and includes plenty of…

As I write this, Australia, New Zealand and the rest of the world are in the thick of the coronavirus pandemic. Food and essential items like toilet paper are flying off the shelves and there’s a real sense panic in the air. I want you, our loyal readers, to know that during this strange time of uncertainty, HFG is with you every step of the way. We too are navigating crowded supermarkets, practising social distancing (without losing touch with loved ones), and thinking of new and exciting ways to use pantry staples like pasta, beans and rice. Simply turn to page 37 for pages of healthy recipe inspiration, or visit healthyfoodguide.com.au On top of all of this, cold and flu season is just around the corner. Food really can be…

‘Looking beyond weight, it’s important to understand what’s going on inside your body We all have that slim friend who seems to be able to eat anything and not gain a gram. It can be frustrating — and seem highly unfair — to those of us who eat well and exercise regularly, yet somehow still struggle with stubborn excess kilos. But your thin friend may not be as healthy as they appear. It’s possible to appear slim but to harbour unhealthy levels of body fat on the inside. These are ‘skinny fat’ people — also known as TOFI (thin on the outside, fat on the inside). Scientists give this a more technical name: normal-weight obesity. It’s a real health concern, with evidence growing that it may be just as harmful…

You’ve probably noticed Health Star Rating (HSR) symbols sparkling on the front of food packaging over the past few years. Designed to provide shoppers with at-a-glance information, HSR is meant to take the guesswork out of shopping and to help customers decide whether or not to buy packaged products such as muesli bars, cereals or yoghurt. Since Health Star Rating’s introduction in 2014, and following a review last year, an element of controversy has surrounded the rating system — and how useful it really is. Here’s the state of play. How does it work? The HSR system ranks supermarket foods on a scale from half-a-star to five stars. Like the energy ratings you can spot on your fridges and washing machines, the more stars the better. The system was devised…

PORK & PICKLE TOASTIE Serves 4 Cost per serve $4.10 Time to make 15 min 2 cups shredded red cabbage 2 teaspoons olive oil 8 slices dark rye bread or wholegrain sourdough ¼ cup wholegrain mustard 4 slices (200g) sliced seasoned roast pork 8 pickle slices 120g shaved Swiss cheese 1 Heat sandwich press. Place cabbage and olive oil in a bowl. Toss to coat. Cook cabbage on flat plate of sandwich press for 2 minutes, or until cabbage slightly softens. Remove from heat. 2 Place bread on work surface. Spread half the bread slices with the mustard. Top with cabbage, pork, pickle slices and cheese. Top with remaining bread slices. Spray with olive oil. 3 Cook sandwiches in sandwich press for 3 minutes, or until they're golden and warmed…

SOM TUM GAI SALAD (PAWPAW SALAD) Serves 2 Cost per serve $7.45 Time to make 25 min ✔gluten free ✔dairy free 2 garlic cloves, crushed 1 teaspoon chopped fresh chilli 1 tablespoon fish sauce 1 tablespoon rice bran oil 2 tablespoons lime juice 1 tablespoon brown sugar 180g skinless, boneless chicken thigh fillets 200g snow peas, trimmed ½ firm pawpaw (see Cook’s tip on p68) 1 cup halved cherry tomatoes 2 cups mung bean sprouts 2 cups mesclun lettuce 3 shallots, thinly sliced ¼ cup Thai basil leaves ¼ cup chopped roasted peanuts or cashews 1 Place the garlic, chilli, fish sauce, oil, lime juice and the brown sugar in a small jar with a lid. Shake the ingredients until combined. 2 Combine chicken thigh fillets and 2 teaspoons of…

1 Empty jar contents into a bowl and whisk ingredients together lightly. Beat milk, egg and table spread in a small bowl. Add wet ingredients to dry ingredients and stir until just combined. 2 Spray a large non-stick frying pan with oil and set over medium-high heat. Cook spoonfuls of batter until bubbles form on top of the pancakes. Flip and cook for a further minute until golden brown. 3 Serve pancakes with sliced strawberries, a little maple syrup and a spoonful of yoghurt.…

Compare the pear Pears are rich in fibre for gut health, with vitamin C to boost immunity and low-GI carbs for long-lasting energy. There are over 6000 varieties to choose from worldwide, including: Packham Juicy Packham pears are the perfect fresh snack for work, home or school. William Bartlett Use these pears for cooking before they turn yellow. They have a short season, available only from February to May. Beurré Bosc These green-brown pears are particularly good for poaching. Once cooked, they’re great with porridge and salads. Corella Small, sweet-smelling Corella pears work well in both sweet and savoury dishes. Add them to homemade pizza or tarts. Winter Nelis With a sweet, buttery flavour, Winter Nelis pears can be eaten either fresh or cooked. 3 ways with PEARS…

From coconut to canola oil and everything in between, there’s an abundance of oils now on the supermarket shelf. But they’re not all created equally. Some are more suitable for cooking than others, some offer loads of antioxidants, and others don’t do much for your health. To help you make a healthy choice, here’s the low-down on seven of the most popular pours. ! Portion perfection  One teaspoon of oil (5ml) has 170kJ (41cal). Smoke point Smoke point is the temperature at which an oil starts to develop visible smoke. It was once thought that this was the best indicator of an oil’s suitability for cooking — but we now know that isn’t so. What is more important for safety is the level of polar compounds that develop during heating.…

‘Enjoy this light ’n’ tasty weight-loss meal plan!’ Melissa Meier, Accredited Practising Dietitian Each day’s menu gives you… • About 6300kJ (about 1500cal) for gradual weight loss • About 40g of fibre for digestive health • 1000mg of calcium for strong bones and teeth • 100% of your daily vitamin A, C & E needs to boost your immune system Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Avo & cheese toast 2 slices soy–linseed toast, topped with 2 slices reduced-fat cheese, 1 tomato & ¼ avocado, chopped (1800kJ/430cal total) Lunch • Tuna corn cakes 4 corn cakes topped with 2 tbs hoummos & 1 x 95g can tuna in oil (drained), served with ½ cucumber & 10 cherry tomatoes • 10 almonds (1900kJ/460cal total) Dinner…

7 WAYS TO KEEP JOINTS HEALTHY, p16 Arthritis & Osteoporosis Western Australia. 2017. Winter and Arthritis. Available at www.arthritiswa.org.auAccessed February 2020. Arthritis Australia. 2017. Understanding arthritis. Available at www.arthritisaustralia.com.auAccessed February 2020. Arthritis Foundation. 2020. 10 Tips for Cold Weather Exercise with Arthritis. Available at www.blog.arthritis.orgAccessed February 2020. Australian Government Australian Institute of Health and Welfare. 2019. Gout. Available at www.aihw.gov.auAccessed February 2020. Pre-diabetes. Available at www.diabetesaustralia.com.auAccessed February 2020. Diabetes Queensland. 2017. What is insulin resistance? Available at www.diabetesqld.org.au Accessed February 2020. 2014 to June 2019). Available at www.healthstarrating.gov.auAccessed February 2020. Joint Food Regulation System. 2019. The Australia and New Zealand Ministerial Forum on Food Regulation response to the Health Star Rating System five year review; December 2019. Available at www.healthstarrating.gov.auAccessed February 2020. Sugar Research Advisory Service. 2018. Milo removes Health…

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…