Innholdsfortegnelse for July 2020 i Healthy Food Guide

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.…

1 Speak to your doctor and your dietitian before going low carb. This is especially important if you’re on any medication for type 2 diabetes. Ideally, you should also be supported by a dietitian to ensure your diet is balanced and nutrient rich. 2 Aim to eliminate sugary carbs, and carbs with a lot of fat and/or salt. These foods are usually high in kilojoules but not particularly rich in protein, fibre, vitamins or minerals. Start by limiting sugary drinks and spreads, plus cakes, pastries, doughnuts, muffins and biscuits, crisps and chips. 3 Low-carb does not have to mean no carbs. You can still enjoy some starchy foods, although you may need to reduce your portion sizes. A slice of wholemeal bread contains 15–20g carbs, so perhaps…

Pumpkin patch Nutrient-dense, bright orange pumpkins pack in gut-loving fibre, vitamin C for immunity, and antioxidants to support healthy eyes. In Australia, we have quite a selection — and here are some highlights. Butternut This medium-sized pear-shaped pumpkin has a beautifully sweet flavour, making it perfect for a hearty winter soup. Golden nugget Weighing in at a little over 1kg, these are the pumpkins you’ll see hollowed out for Halloween decorations. Great for stuffing! Jarrahdale Their oh-so-moist flesh makes this variety excellent for both boiling or steaming. Kent With their green-yellow skin, Kent pumpkins are easy to spot. Sweet and nutty tasting, they’re delicious when roasted. Queensland blue Sporting a blue hue, these fellas weigh 5–7kg each and are just perfect to purée for scones. 3 ways to PIMP YOUR…

1 Increase your vital vitamin E intake with Mayver’s Hulled Tahini. Vitamin E can only be obtained through your diet. Per 1 tablespoon: 570kJ (136cal), 4.7g protein, 1.9g sat fat, 1.2g fibre, 4.2mg sodium 2 Add Oob Organic Frozen Mixed Berries to porridge or healthy homemade muffins for disease-fighting antioxidants. Per 100g serve: 181kJ (43cal), 1g protein, 0.1g sat fat, 6.3g sugars 3 Throw away the salt shaker and flavour soups, stews and roasts with fresh herbs like basil, coriander and thyme. These herbs are packed with crucial antioxidants. 4 Vitamin D helps to maintain immune function. For a hit of the sunshine vitamin, snack on Farmers Union Greek Style Yoghurt Vitamin D. Per 150g serve: 492kJ (117cal), 8.3g protein, 3.2g sat fat, 9.9g sugars, 94mg calcium 5 Eloments Organic…

Woolworths Essentials Straight Cut Chips Per 100g: 560kJ (134cal), 2.5g protein, <1g sat fat, 20.9g carbs, 2.6g fibre, 30mg sodium McCain Healthy Choice Straight Cut Chips Per 100g: 547kJ (131cal), 2.7g protein, 0.6g sat fat, 22.1g carbs, 60mg sodium Birds Eye Deli Vegetable Chips Carrot, Beetroot & Sweet Potato Per 100g: 553kJ (132cal), 1.5g protein, 0.5g sat fat, 17.1g carbs, 4.6g fibre, 139mg sodium McCain SuperFries Steak Cut Per 100g: 590kJ (141cal), 3.3g protein, 0.3g sat fat, 23.2g carbs, 2.2g fibre, 27mg sodium…

Timing is everything On the Healthy Food Guide website I read an extremely helpful article titled ‘13 essential tips to eat well during coronavirus self-isolation’. I really loved the ideas it had of meal planning, batch cooking and about stocking up on legumes and tinned tomatoes. Because I eat a plant-based diet, it means I already have plenty of tinned lentils and beans in the cupboard! Elly Bransgrove, NT A rare find It is rare indeed to find good health magazines these days, especially giving such an in-depth knowledge about health and nutrition. Glad I found your magazine by chance in the local public library last year! Decided to take annual subscription with no regrets. My wife loves your healthy and easy-to-understand recipes. The references with most of the articles…

Sweet dreams? Some good news for our sugar intake – 64 per cent of drinks in Australian fridges were sugar-sweetened in 1997, compared to just 41 per cent in 2018. How sweet it is – without sugar! Australian Beverages Council, 2020 PORTION PERFECTION Take the guesswork out of healthy portions with this handy guide! $100 million That’s how much the government would save if every Aussie ate an extra half-cup of vegies a day. Chop to it! The Fruit & Vegie Consortium, 2020 MIND THE (gluten-free) GAP! One-third of hospitality staff have never been offered gluten-free training, despite ‘gluten-free’ heading the list of the most requested dietary requirements in Australia today. Australian Food News, 2020 50 hours together is how long it takes for an acquaintance to become…

Carbs are the petrol that fuels the body’s engine. During the digestive process, the body breaks down carbs from food into sugar (glucose), which then moves into the bloodstream and into our cells for energy. When we don’t eat enough carbs to maintain this steady glucose supply, we force our bodies to start using protein or fat for energy. This is a back-up system to see your body through a surprise famine, so it’s a less efficient process. Glucose is also the main source of energy for the brain, so it’s key to our thinking and our memory. Plus, without carbs, our muscles lack the energy reserves to respond properly to emergencies. Carbs are essential to life! But not all carbs are equal, and choosing the right ones can really…

We’re not saying you need to cut carbs completely, but if you’ve overdone it recently, replacing some of your usual starchy foods with veg that mimic carbs is a great idea. You’ll not only save kilojoules, it’s an easy way to reach your five-a-day vegetable target! ZUCCHINI Spiralise 1 zucchini per person into ‘zoodles (use a julienne peeler if no spiraliser), then stir-fry or steam for 1–2 minutes. The most popular fake carb! SWAP 1 CUP COOKED SPAGHETTI 791kJ (189cal), 37g carbs FOR 1 LARGE ZUCCHINI 200kJ (48cal), 5g carbs BOOST potassium, folate, vitamin C CAULIFLOWER Try making cauliflower rice by blitzing florets in a food processor, then microwave for 3 minutes. You can also replace half of the potato in your usual mash with cauliflower. SWAP 1 CUP COOKED…

THE FACTS! →1.2 million Australians have type 2 diabetes. →It occurs when the body becomes resistant to the normal effects of insulin, leading to too much glucose (a type of sugar) in the blood. →A fasting blood glucose test is the most common test. →Type 2 diabetes can often be prevented or delayed with early lifestyle changes. →Risk factors are a family history of diabetes, being overweight, high blood pressure, smoking, physical inactivity and age. →In some cases, medication or insulin is needed.…

INDO-STYLE CHICKEN NOODLE SOUP Serves 2 Cost per serve $4.85 Time to make 30 min ✔dairy free ✔diabetes friendly 1 teaspoon sesame oil 1 shallot, finely sliced 1 small garlic clove, finely chopped 5cm piece ginger, sliced 1 teaspoon curry powder 1 teaspoon ground cumin ½ teaspoon ground turmeric 1 cup reduced-salt chicken stock 200g chicken breast fillet, cut into 2cm pieces 2 cups broccoli florets 3 cups chopped silverbeet leaves 2 cups sliced mushrooms 2 kaffir lime leaves 1 lemongrass stalk, crushed 150g flat rice noodles Fresh coriander and chilli sauce, to serve 1 Heat sesame oil in a saucepan over medium heat. Sauté shallot and garlic for 1 minute. Add ginger, curry powder, cumin and the turmeric; cook, stirring, for about 1 minute. 2 Add the chicken stock,…

Mighty milk MILO XTRA ($6.99 per 395g tin) has 25 per cent more protein than regular MILO with milk, plus more crunch and chocolate taste. Per 25g serve with 200ml skim milk: 700kJ (167cal), 12.5g protein, 1.6g sat fat, 20.8g sugars, 400mg calcium Little pot of goodness The Culture Co Prebiotic Kefir Yoghurt ($2.30 per 150g tub) offers 11 strains of gut-friendly live cultures — and five flavours. Per 150g tub (Passionfruit): 443kJ (106cal), 7.4g protein, 2.7g sat fat, 8.6g sugars, 249mg calcium, 1 billion CFU Nicely nutty Beat the 3pm energy slump with a KOJA Natural Peanut Butter Bar ($3.50 per bar). With less than 1 teaspoon of sugar per bar, this tasty snack is gluten free too. Per 30g bar (Peanut Caramel): 637kJ (152cal), 4g protein, 1g sat…

1 Create a delicious dhal that uses dried red split lentils, pumpkin, chopped tomatoes, herbs and aromatic spices. 2 Swap the beef mince in your usual taco or nachos recipe for canned black beans. Delicious — and healthy! 3 Add canned cannellini beans and spinach to pasta for a stress-free midweek dinner. 4 Use canned red kidney beans to whip up a batch of spicy chilli con carne. Divide the batch into containers and freeze for easy winter dinners. 5 Prepare a quick, warm salad with cooked dried French lentils, roasted root vegetables and goat’s cheese. 6 Toss a can of four-bean mix into a garden salad and enjoy a more satisfying side. 7 Blend thawed frozen peas with ricotta, parmesan and lemon for a creamy pasta sauce. 8 Whip…

‘You won’t go hungry or feel deprived on this low-kJ menu!’Brooke Delfino, Editor & Dietitian Each day’s menu gives you… • About 6300kJ (about 1500cal) for gradual weight loss • Approximately 100g quality carbohydrates to give you lasting energy • More than 30g of fibre to keep you feeling full & for good gut health • 2-3 healthy, portable snacks for at home or one the go Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Yoghurt, fruit & nuts 170g tub reduced-fat plain yoghurt, ½ cup blueberries & 30g chopped almonds (1400kJ/340cal total) Lunch • Chicken & avo wrap 100g grilled chicken breast, ¼ avocado, 1 cup baby spinach, 1 sliced tomato & 40g cheddar on a low-carb wrap (2200kJ/530cal total) Dinner • Black bean chilli…

THE GREAT CARB DEBATE, p16 Grains & Legumes Nutrition Council. 2020. Fibre & weight loss. Available at www.glnc.org.auAccessed May 2020. Griffin et al. 2013. Higher protein diet for weight management in young overweight women: A 12–month randomized controlled trial. Diab Obes Metab. 15(6): 572–5. Du et al. 2010. Dietary fiber and subsequent changes in body weight and waist circumference in European men and women. Am J Clin Nutr. 91: 329–36. Mozaffarian et al. 2011. Changes in diet and lifestyle and long-term weight gain in women and men. NEJM. 1364: 2392–404. TURNING 40? YOUR COMPLETE HEALTH CHECKLIST, p22 Australian Government Department of Health. 2016. Diabetes. Available at www.health.gov.auAccessed April 2020. Australian Government Department of Health. 2017. National Cervical Screening Program. Available at www.cancerscreening.gov.auAccessed April 2020. Better Health Channel. 2014. Cholesterol. Available…

Q&A AIt’s perfectly okay not to enjoy the taste of fermented foods and drinks, and there are plenty of other strategies to help you look after your gut health. Most importantly, you can eat a diverse array of plant foods. We should all be aiming for 30 plants each week — and that doesn’t just include vegetables. Enjoy a variety of fruit, vegetables whole grains, nuts, seeds and legumes. One of the key health benefits of a diet rich in plant foods is the fibre content. This keeps your digestive system healthy by moving things through, and also provides fuel for your gut microbes. The microbes actually ferment the fibres themselves, to create short-chain fatty acids, which play a key role in keeping the cells of your digestive tract healthy.…

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…

The Spice Tailor knows that we all love a home-cooked meal, but understands we don’t always have time to cook from scratch. So, they have done all the prepping and cooking for you! All of their food is cooked in stages to help build layers of flavour, and is made with natural ingredients. All you need do is prep your fresh ingredients and enjoy a stress-free (and very quick) cook-up. Delicious! Visit thespicetailor.com * Congratulations to Mel North of Queensland — this month’s Your Say letter winner — who has won a Nature’s Home Essentials prize pack valued at $328.50. Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

As we emerge cautiously from COVID-19 lockdown, some unexpected rays of hope are lighting up the sky. Surveys taken during the pandemic have found that ● 39 per cent of us plan to be more health conscious ● 21 per cent are eating less ● 23 per cent aim to be more environmentally conscious And it’s not all pie in the sky, either: our behaviour did change during lockdown. For example, 68 per cent of us went without something we would usually buy, and vegetable sales increased by 15 per cent. So, we can do it. We can change and rise to the challenges of healthier lifestyles, more care for our neighbours — and more love for the planet we inhabit. Yes we can!…

One of the biggest dilemmas in nutrition science is collating the latest evidence on carbs into one-size-fits-all national dietary guidelines recommended by health professionals. Current dietary guidelines recommend around 50 per cent of our daily kilojoule intake comes from unrefined carbohydrates that are high in fibre and have a low-glycaemic (GI) index. These foods include wholegrain breads, pasta and cereals, legumes (chickpeas and lentils), fruit and starchy veg like potatoes. Most of us aren’t overdoing the amount of carbs we eat, but we could do better on quality. However, with the increasing levels of inactivity, obesity and type 2 diabetes in developed countries, there’s growing evidence to suggest that reducing the amount of carbohydrates in our diet — in tandem with increasing the proportion of protein and healthy unsaturated fats…

You’ve just walked through the door after a long day at work — and you head straight to the fridge and begin to pour yourself a cold one. Or, it’s been a tough day at home with the kids and, come dinner time, you’re longing for a glass of wine to help you through the next few hours of chaos. Many of us enjoy the odd glass of our favourite tipple every now and then, or even a drink or two most nights. We know binge and heavy drinking can cause harm to our health and relationships, but what are some of the effects of moderate drinking? Let’s take a closer look at the most common claims — and a few home truths — about alcohol and its affect on…

Pre-cut oven chips and wedges can be a favourite kitchen shortcut on a busy weeknight. Just bake them in the oven until golden and crisp, and ta-da — you’ve got an easy side to go with your meat, chicken or fish. But although they’re convenient, frozen chips and wedges don’t necessarily tick all the health boxes. If you love your spuds, here’s what you need to know. What’s baking? Plain potato fries Straight-cut, or shoestring? Crinkle-cut? For a healthy choice, look for a simple ingredients list of just potatoes and oil — and skip the salt! The higher percentage of spuds, the better. Seasoned potato fries Whether beer-battered or flavoured with onion, garlic or herbs, these chips tend to be higher in sodium than plain varieties. Sweet potato fries They…