Innholdsfortegnelse for March 2021 i Healthy Food Guide

Great inspiration I stumbled across the January issue of HFG magazine in Woolies while I was on holidays, and was so incredibly impressed. The recipes were all so appetising, and inspired me to make better choices for myself and my family. I kept running back to the supermarket to see if the next issue was in stock! I’ve made the amazing Japanese savoury pancake from the February issue on our barbecue, and can’t wait to make the carrot cake sandwich cookies next. HFG has inspired me to make so many healthy changes, so thank you for all the amazing information. Jodi Panozzo, via email…

→ If you’re a fan of tea you’ll adore this tea-for-one set from Maxwell Williams’ Teas & Cs Kasbah range. Made from durable porcelain and inspired by Moroccan tiles, it comes with a stainless steel infuser. $49.95. www.maxwellwilliams.com.au Alison Kirkman, HFG Managing Editor → The reusable Stasher bags are ideal for storing and transporting a range of foods. Made from durable silicone, they come in a range of sizes and are dishwasher-safe and microwave-safe. From $29.95. www.stasherbag.com. Nerida Shield,  HFG Art Director…

ZINC Red meat, chicken, fish, nuts, seeds, legumes FOLATE Leafy green vegies, avocado, strawberries SELENIUM Brazil nuts, eggs, tuna VITAMIN C Citrus fruits, broccoli, capsicum, berries LYCOPENE Tomatoes, especially cooked or canned OMEGA-3 Oily fish like salmon & sardines, walnuts…

1 Fresh fruit & vegetables An overwhelming number of studies demonstrate the valuable contribution vegetables play in the promotion of good health and disease prevention. Yet most people continue to fall short of eating the amount that would benefit them. The recommended intake is five serves of vegetables a day and two serves of fruit a day. Fruit and veg are a good source of phytonutrients that have beneficial anti-inflammatory and antioxidant effects. Always aim to eat a varied selection because the more colours you consume, the more nutrients you receive (see chart opposite). 2 Legumes & wholegrains High-GI foods (carbohydrates that are broken down quickly) spike blood sugar levels, which in turn spike insulin levels. And both high sugar and high insulin levels can encourage inflammation. Legumes and wholegrains,…

It’s a busy day at the office and your left eye has been twitching uncontrollably. So, out of curiosity and irritation, you Google it. Various benign causes — stress, exhaustion, too much caffeine — put your mind at ease initially. But you don’t stop there. You keep searching and soon you find out eye twitches could be a symptom of something more sinister, causing you to panic. You ruin the rest of your day trawling through web pages and forums, read countless frightening stories and end up convincing yourself you’re seriously ill. For many of us, this cycle has become a common occurrence and can cause anxiety and unnecessary contact with health services. In extreme cases, it can impact our day-to-day functioning. The good news is that recent research offers…

Crispy sesame-crusted mushroom bowl Serves 2 Time to make 35 mins Cost per serve $5.60 ✔vegetarian ✔diabetes friendly 2 tablespoons white sesame seeds 1 tablespoon black nigella seeds ¹/ ³ cup panko breadcrumbs 1 egg 1 tablespoon milk 200g button mushrooms 1 bunch broccolini ¹/ ³ cup frozen edamame beans, defrosted 1 cup pre-cooked brown rice 1 avocado, sliced ¾ cup red cabbage, thinly sliced 1 small cucumber, thinly sliced 4 radishes, thinly sliced 2 spring onions, thinly sliced, to serve Pickled ginger, to serve Dressing 1 teaspoon white miso paste 3 tablespoon mirin 1 teaspoon peanut butter 3 teaspoons extra-virgin olive oil 1 Place sesame seeds, nigella seeds, breadcrumbs and a pinch of sea salt in a large bowl, mixing to combine. In another bowl whisk together egg and…

Mussels for muscles Many of us are not meeting our daily requirements of omega-3 fatty acids. One way to reach that target is with mussels. Omega-3 fats are essential for healthy heart, brain and blood function. A good source is oily fish such as salmon and sardines, but did you know 500g mussels in their shells provide more than the daily requirement? Sustainably farmed with a very low carbon footprint compared to salmon, mussels are bursting with muscle-boosting protein, blood cell-supporting iron and immune-boosting zinc. They also provide selenium and iodine for healthy thyroid function. Affordable and easy to cook, you can speed up the prepping process by buying mussels already cleaned and debearded. Three tasty ways with mussels: → Poach mussels in tomatoes, white wine, garlic and parsley, then…

Glycemic index range GI is a ranking of carbohydrates on a scale from 0 to 100, according to how much they raise your blood sugar (glucose) levels after eating. Low-GI carbs are better choices because they produce smaller changes in glucose and insulin levels. They also reduce your risk of developing type 2 diabetes and heart disease, and play a key role in weight management.…

“Feel full all day long with this delicious menu!”Brooke Delfino, Dietitian MONDAY Breakfast • Ricotta fruit toast 2 slices soy-linseed toast, 2 tbs ricotta, 6 strawberries & a drizzle of honey • 1 small skim latte (1800kJ/430cal) Lunch • Salmon & avo crackers 4 Ryvita Multi-Grain crispbreads topped with ½ small avocado, 100g smoked salmon, ½ small sliced red onion & 1 cup salad leaves (2400kJ/575cal) Dinner • Chilli haloumi burger • 1 fresh mango (2400kJ/575cal) Snacks • 170g tub reduced-fat plain yoghurt with ½ cup berries & 2 passionfruit • 1 sliced cucumber with 2 tbs hoummos • 30g raw almonds (2100kJ/500cal) Daily total: 8700kJ (2080cal) TUESDAY Breakfast • Yoghurt & muesli ½ cup Greek-style plain yoghurt topped with ½ cup untoasted muesli, ½ cup berries & 1 sliced…

WAYS TO REDUCE INFLAMMATION Abdul Q et al. 2017. Epigenetic modifications of gene expression by lifestyle and environment. Arc Phar Rrch. 40(11): 1219–1237. Adashek J et al. 2020. A pilot study on the effects of nutrition consumption on cardiovascular biomarkers. Cureus. 12(6): e8798. Calder PC et al. 2009. Inflammatory disease processes and interactions with nutrition. Br J Nutr. 101(1): S1–S45. Cavicchia P et al. 2009. A new dietary inflammatory index predicts interval changes in serum high-sensitivity C-reactive protein. J Nutr. 139(12): 2365–2372. Giugliano D et al. 2006. Effects of diet on inflammation: emphasis on the metabolic syndrome. J Am Coll Car. 48(4): 677–685. Hardman W. 2014. Diet components can suppress inflammation and reduce cancer risk. Nutr Res Pract. 8(3): 233. Heart Foundation. 2015. Sources of omega 3. Available at www.heartfoundation.org.au.Accessed…

Q My doctor recommended I try the CSIRO Low-Carb Diet, but I always feel tired when I cut back on carbs. How is this diet different from other low-carb plans? Lorraine, via email A It’s true that all low-carb diet plans are not the same! Some severely restrict carbs, while others eliminate all carbs, which may leave you feeling tired. The CSIRO Low-Carb Diet recommends limiting your total carbs to 50-70 grams per day, and making sure they come from good-quality, low-GI and high-fibre sources. The CSIRO Low-Carb Diet was developed using the latest scientific evidence and nutrition principles for health and weight management. Compared to a traditional high-carb, low-fat diet that typically recommends consuming 200-300 grams of carbs per day, research shows the CSRIO diet has a similar effect…

Recipes per serve contain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid Recipes per serve have at least: • 20g protein per main meal • 5g protein per side dish or dessert Recipes per serve 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 per serve have at least: • 6g fibre per main meal • 3g fibre per side dish or dessert Recipes per serve contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish Recipes per serve have at least 250mg calcium Recipes per serve have 4.5mg…

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 they’re always accurate and up to date. We also publish our references in the magazine and online at healthyfood.com. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our…

1 Eat your greens Include plenty of dark, leafy green vegies such as broccoli, spinach and bok choy in your diet because they’re rich in iron and folate — two nutrients vital for supporting a healthy pregnancy. Try blending some raw spinach leaves into your morning smoothie. 2 Be smart about carbs Swap highly processed carbs like white bread, muffins and biscuits for high-fibre, wholegrain carbs, such as oats, soy and linseed bread and brown rice. 3 Drink plenty of fluids In combination with a diet rich in fibre, drinking plenty of water can help reduce constipation. 4 Move daily Aim for 45—90 minutes of moderate-impact exercise a day. This could be brisk walking, swimming or taking a pre-natal Pilates class. 5 Snack on nuts Nuts are rich…

1 Be aware of your searching Don’t just search on autopilot. Take note of when, where, how often and what you are searching about. Keep track of this for several days so you can spot the warning signs and high-risk times for when you’re more likely to get stuck in excessive searching. That way, you can make a plan to do other things at those times. 2 Develop replacement activities Once you have identified your high-risk times for excessive searching, schedule a different activity to do at this time instead. This could be an absorbing hobby that consumes your focus and can distract you, or you could use relaxation techniques, such as yoga or knitting, to calm your mind and body. 3 Understand how web searches are designed to work…

Easy vegie boost Birds Eye Veggie Rice Carrot, Cauli & Broccoli makes adding more veg to your meals easier. Per 75g serve: 99kJ (24cal), 1.3g protein, 0.1g sat fat, 2.3g sugars, 2.2g fibre, 30mg sodium Spud lovers Baby Spud Lite (750g pack) are lower-carb, all-rounder potatoes. We love them in a potato salad. Per 100g serve: 208kJ (50cal), 1.4g protein, 8.9g carbs, 1.1g sugars, 1.4g fibre, 10mg sodium Greener pasta-eurs Keep It Cleaner Gluten Free Green Pea Penne Pasta is made from green pea flour. Compared to wheat-based pasta, it’s higher in protein and fibre, and lower in carbs. Per 100g serve: 1565kJ (374cal), 22g protein, 63g carbs, 5.5g sugars, 10g fibre, 40mg sodium Flavour twist S. Pellegrino Essenza mineral water comes in three refreshing flavours: Lemon & Lemon Zest,…

Fully engaged The February issue of HFG had so much great content! I was immediately drawn to the article ‘Are superfoods real?’ and particularly enjoyed the super-cheap swaps, which makes it easy for me to choose the healthiest, affordable foods when shopping. It really sparked my interest to try new products. The story ‘Eat to help your skin’ was also really interesting – who knew diet had such an important role to play? Your articles are all so engaging – I love reading them. Patricia Roberts, ACT New beginnings I’m big fan of HFG, having bought it for many years. I kept all my issues so I could refer back to the recipes. Unfortunately, we lost our home in the bushfires, so it’s just another small thing I miss. We’re…

Kelp help This seaweed is having a moment! Its popularity is due to its sustainability and superstar nutrition qualifications. Packed with vitamins A, B1, B2, C, D and E, as well as the minerals zinc, iodine, magnesium, iron and calcium, kelp can help protect against cardiovascular disease and cancer. You’ll find seaweed products in Asian grocery stores or in the international food aisle of main supermarkets. Fast fact! Botanically speaking, bananas are berries and raspberries are not. But we still love them both! Stanford University, 2013 50% The number of people who don’t process beta-carotene in carrots and other plants food efficiently. Beta-carotene converts to vitamin A, which is essential for healthy vision and skin. Vitamin A is also linked to reduced levels of ‘bad’ cholesterol and a reduced risk…

Inflammation is a sign that the immune system is fighting infection The human body comes equipped with the most amazing immune system that gives it the ability to heal itself from everyday ailments. Get bitten by a mosquito or twist an ankle and you’ll notice a bit of swelling as blood flow increases to the area so that infection-fighting cells and nutrients can help with repair. A similar response happens when you get an infection, cold or the flu. While you may notice symptoms such as a runny nose, redness, swelling and pain, these all subside before too long as you heal. But sometimes inflammation doesn’t end when it is supposed to, and the body doesn’t return to its usual healthy state. Instead, the swelling stays around in a low-grade,…

Foods to avoid → Trans fatty acids, which appear in the ingredients list of processed foods as ‘partially hydrogenated’ oils. → Deep-fried fast foods. → Processed meats and grain-fed meat. → Foods with a high saturated fat content, such as fatty cuts of meat and skin on chicken. → Refined and processed foods such as readymade or store-bought meals. → High-GI foods such as white bread, jasmine rice, pastries, biscuits, cakes and other refined sugary foods. → Alcohol, including red wine in large amounts. → Foods containing additives such as preservatives, emulsifiers, stabilisers, colourings and flavourings. The bottom line While it’s good to be mindful of making better food and lifestyle choices, remember it’s what you eat and do most of the time that has the biggest effect on your…

SAUERKRAUT TWO WAYS You will need: Chopping board, sharp knife, large mixing bowl, mixing spoon and a large sterilised glass jar with lid. Makes 1 litre (4 cups) Time to make 20 mins plus 5 days fermentation ✔gluten free Beetroot & ginger 1 large green cabbage, finely shredded, reserving 2 large leaves 3 large beetroot, peeled, grated 1 tablespoon peeled and grated ginger 80g (¼ cup) good-quality salt Apple & dill 1 large green cabbage, finely shredded, reserving 2 large leaves 4 large green apples, peeled, grated 40g (¼ cup) fresh dill, finely chopped 3 tablespoons caraway seeds 80g (¼ cup) good-quality salt 1 Sterilise a chopping board, sharp knife, large mixing bowl, wooden spoon and 1 large glass jar with hot, soapy water. Rinse clean before drying. 2 Choose…

1 Carman’s Super Crackers Ancient Grain & Cracked Pepper Per 27g serve: 647kJ (155cal), 4.6g protein, 1.1g sat fat, 9.5g carbs, 0.5g sugars, 3.3g fibre, 116mg sodium They can be high in salt, so choose a snack with less than 200mg of sodium per serve 2 Fine Fettle Chipotle Toasties Per 20g serve: 477kJ (114cal), 4.1g protein, 0.9g sat fat, 0.3g sugars, 2.7g fibre, 96mg sodium 3 Pilpel Hummous (add carrot sticks) Per 20g serve: 216kJ (52cal), 1.9g protein, 0.6g sat fat, 1.7g carbs, 0.2g sugars, 1g fibre, 101mg sodium 4 Walnuts  Per 30g serve: 871kJ (207cal), 4.3g protein, 1.3g sat fat, 0.9g carbs, 0.8g sugars, 1.9g fibre, <1mg sodium 5 Honest to Goodness Tamari Roasted Almonds Per 25g serve: 620kJ (148cal), 5.6g protein, 1.4g sat fat, 5.6g carbs, 0.9g…