Innholdsfortegnelse for April 2021 i Healthy Food Guide

Write to us at ‘Your say’ and you could win a bundle of goodies from Biome, Australia’s leading eco-friendly store. The bundle consists of four stainless steel, leak-proof containers, three silicone pouches, six silicone lids, a roll of 20 reusable ‘unpaper’ towels made from organic cotton, and a set of stainless steel cooking utensils. For more waste-free, toxin-free, ethical products, visit www.biome.com.au. * Congratulations to Judith Caine, this month’s Your Say winner, who wins a Panasonic microwave valued at $549. Have your say at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590…

→ Aids digestion, including breast milk. → Helps with the absorption of nutrients, including calcium and magnesium. → Produces important nutrients, such as energy-boosting vitamin B and vitamin K, which is important for blood clotting and osteoporosis prevention. → Produces short-chain fatty acids (SCFAs) that protect and maintain the gut lining. → Metabolises cholesterol and bile acids. → Produces brain chemicals such as serotonin, which influences wellbeing. → Supports immunity.…

→ 1 Choose an oat-based cereal for breakfast or make your own muesli. → 2 Add oats to home-baked goodies. → 3 Swap out wheat flour for chickpea or lentil flour. → 4 When served hot, swap out regular potato for sweet potato or serve regular potato cold. → 5 Stock up on frozen green peas to add to meals easily. → 6 Incorporate more vegies into your breakfast, lunch and dinner. → 7 Eat more cashews, because these have more resistant starch than other nuts. → 8 Thicken soups and stews with barley or red lentils (or both!) → 9 Make salads using barley as a base. → 10 Include legumes in meals at least four times a week.…

MYTH Gout only affects overweight men FACT: Men are more likely to develop gout than women, until women hit menopause and the incidence of new cases tends to even out. Although being overweight is a risk factor for gout, people of all sizes can develop the disease. Genes play a bigger part than what you weigh. If your parents had gout, you’re more likely to have it as well. MYTH Cherry juice is effective for treating gout FACT: Vitamin C has been shown to help lower levels of uric acid, however the role of cherry juice is overstated. Instead, aim to eat a wide range of colourful fruit and vegetables to help meet your daily vitamin C needs. MYTH There’s a strict gout diet people should follow…

Chilli con carne with avocado salsa Make this gluten free by serving with gluten-free tortillas or corn chips Serves 2 Time to make 1 hr 5 mins Cost per serve $5.25 ✔diabetes friendly ½ brown onion, finely chopped ½ red capsicum, finely chopped ½ yellow capsicum, finely chopped 1 garlic clove, finely chopped 250g beef mince 2 teaspoons Mexican chilli powder 1 x 400g can no-added-salt chopped tomatoes 200g no-added-salt red kidney beans, rinsed, drained 2 tablespoons reduced-fat sour cream Fresh coriander leaves, to serve 1 soft wholemeal tortilla, warmed until crisp, cut into quarters, to serve Lime wedges, to serve Avocado salsa ½ small ripe avocado, diced ½ small Lebanese cucumber, diced Sprig coriander leaves, finely chopped 1 tablespoon lime juice 1 Lightly spray a large non-stick frying pan…

Choc-dipped almond dates Serves 4 Makes 12 Time to make 15 mins plus 1hr chilling Cost per serve $5.30 ✔gluten free ✔vegan 100g good-quality dark chocolate 12 Medjool dates 100g natural almond butter ¼ cup roasted almonds, crushed 1 Break up chocolate into a microwave-safe bowl. Place in microwave and melt on high for 30 seconds at a time, stirring in between, until fully melted. 2 Using a sharp knife, make a cut down long side of each date, cutting just through to pit. Remove and discard pit. Fill insides of each date with a teaspoon of almond butter. 3 Line a baking tray with baking paper. Working with one date at a time, use a fork to dip on an angle most of date into melted chocolate, then place…

White wonder Once upon a time, cauliflower was considered bland and boring, and was usually served boiled and smothered in cheese sauce. These days there are so many interesting ways to cook and eat this nutritious vegetable. Blitz it into crumbs in a food processor to use as a base for pizza, as a replacement for rice or mash, to sprinkle on top of pies and lasagnes, and to include in stir-fries. Or try cutting it thickly into ‘steaks‘ to pan-fry, grill or barbecue. You can even roast it whole covered with a balsamic or miso glaze. Full of goodness Cauliflower is a member of the cruciferous family of vegetables, which includes Brussels sprouts, broccoli and kale. It’s packed with folate, fibre and vitamins C and K. It’s also a…

White Refined white flour, high GI and low in fibre. It’s not as filling or nutritious as wholegrain types. Low-GI or high-fibre white Refined white flour with fibre added. A good option for kids who won’t eat wholemeal. Wholemeal Often made from wholemeal and refined white flour. Can be just as good as wholegrain bread. Choose high-fibre options. Multigrain Refined white flour with grains added. The more visible the grains, the better! Wholegrain Made from wholemeal flour with grains added. Low GI and high in fibre, it contains more nutrients, especially B vitamins, vitamin E and fibre, than those made with only white flour. Soy & linseed Refined white or wholemeal flour with either soy flour or whole soy beans and fibre-rich linseeds added. Usually has a low GI, making…

IS YOUR DIET KEEPING YOU AWAKE? Godos J et al. 2019. Adherence to the Mediterranean diet is associated with better sleep quality in Italian adults. Nutr. 11(5): 976. ScienceDaily. 2017. Blue light emitted by screens damages our sleep, study suggests. Available at www.sciencedaily.comAccessed February 2021. Mayo Clinic. 2019. Mediterranean diet: a heart-healthy eating plan. Available at www.mayoclinic.org Accessed February 2021. Medical Daily. 2019. How diet may lead to insomnia. Available at www.medicalnewstoday.comAccessed February 2021. Oregon State University. 2016. Soy isoflavones. Available at lpi.oregonstate.edu Accessed February 2021. University of Adelaide. 2016. Fatty diets lead to daytime sleepiness, poor sleep. Available at www.adelaide.edu.auAccessed February 2021. YouGov. 2019. One in three Australians not getting enough sleep. Available at au.yougov.com Accessed February 2021. BOOST GUT HEALTH Baker Institute. 2020. Dietary Fibre factsheet. Available at…

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. 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’. 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. 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…

Inflamed interest The March issue of HFG was a goldmine of information, especially the article ‘Ways to reduce inflammation’. With the COVID virus threat ever present, never has it been more important to keep our immune system strong. Chronic inflammation can have a devastating effect on one’s health. This is a must-read article with wise advice on foods to eat to help reduce inflammation (and foods to avoid). Thank you HFG for helping us make positive changes not only to our diets, but also to our lives. Judith Caine, VIC…

Two out of three Aussies aren’t getting enough sleep, and only one in seven of us sleeps through the night without waking. While there’s a long list of potential sleep-stealing habits – from using screens too close to bedtime to sleeping in too long on the weekends – studies have found a clear link between diet and the quality and quantity of sleep. Read on to discover the foods to eat – and avoid – if you want a better night’s sleep. What to eat Sticking to a Mediterranean-style diet rich in vegetables, fruits, whole grains, legumes, nuts, seeds and healthy fats is a good start to sleeping well. A 2019 study revealed people who have this type of diet consistently sleep better as a result. But the following specific…

To stay regular, the recommended daily amount of fibre is 25g for women and 30g for men. Most Australians don’t consume this much fibre due to a preference for eating refined carbs over wholegrain ones, and relatively low intakes of fruit, vegies and legumes. Increase your fibre intake gradually to allow time for your digestive system to adapt and therefore avoid bloating, wind or constipation. Add one new high-fibre food to your diet every two or three days and don’t forget to increase your water intake as this will help with digestion.…

These days, socioeconomic status has little bearing on gout, a painful form of arthritis caused by a build-up of uric acid in the blood. High levels of uric acid cause crystals to form in the joints, particularly the big toe. These crystal deposits cause swelling, heat, pain and stiffness, and flare-ups can last for days or weeks. The condition affects men more than women, but some people have a genetic predisposition to developing gout, where they either overproduce uric acid or their kidneys cannot properly eliminate it. The good news is that gout is one of the most treatable forms of arthritis, and what you put on your plate can make a difference. The word ‘gout’ is a combination of the Greek and Latin words for joint and inflammation Did…

Almond-crusted fish & sweet potato chips Sweet potato chips and a nutty fish crust put a modern spin on an old favourite Serves 4 Time to make 35 mins Cost per serve $6.40 ✔gluten free ✔diabetes friendly 1 large sweet potato, cut into thin wedges ½ cup roasted almonds 4 x 150g firm white fish fillets 2 cups snow peas, shredded 1 cup cooked peas 2 cups alfalfa sprouts ¼ bunch fresh mint, leaves picked and roughly chopped 50g reduced-fat feta, crumbled Juice of 1 lemon, plus lemon cheeks, to serve 1 Preheat oven to 200°C. Line two baking trays with baking paper. Spread sweet potato evenly over one tray and lightly spray with olive oil. Bake for 25–30 minutes or until golden. 2 Meanwhile, blitz almonds in a food…

Full of fibre Support your digestive system with Carman’s Goodness & Grains Cranberry & Vanilla Flakes. Each serve has 7g fibre. Per 100g: 1470kJ (352cal), 10.5g protein, 0.9g sat fat, 52.3g carbs, 13.1g sugars, 17.3g fibre, 113mg sodium Burger heaven Looking for a yummy vegetarian burger? Fry’s Quinoa & Brown Rice Protein Burgers are low in calories and saturated fat. Per 100g: 833kJ (210cal), 8.3g protein, 2.3g sat fat, 8.2g carbs, 2.5g sugars, 5.5g fibre, 681mg sodium Oils ain’t oils Boost your heart health by using Plenty’s Heart Smart Safflower Cooking Oil. It has the lowest amount of saturated fats and the highest amount of omega-9 fats. Per 15ml: 540kJ (122cal), 0.75g sat fat Nuts to that! Mayver’s Probiotic Super Peanut Butter is just as tasty as the original, but…

‘This seven-day menu is choc-full of tasty treats!’Brooke Delfino, Dietitian MONDAY Breakfast • Peanut butter & sliced banana on toast 2 slices soy-linseed toast topped with 1 tbs peanut butter & 1 sliced banana • 1 x 170g tub reduced-fat fruit yoghurt (2500kJ/600cal) Lunch • Tuna corn cakes 4 corn cakes topped with 2 tbs hoummos & 1 x 95g can tuna in oil (drained), served with 2 slices cheese, 10 cherry tomatoes & ½ cucumber (2500kJ/600cal) Dinner • Satay chicken noodle stir-fry (p42) (2100kJ/500cal) Snacks • 6 Vita-Weat 9 Grains crispbreads topped with ¼ avocado & 2 hard-boiled eggs • 1 cup grapes (1700kJ/410cal) Daily total: 8800kJ (2100cal) TUESDAY Breakfast • Choc hazelnut oats ½ cup rolled oats, 200ml milk, 2 tbs plain yoghurt, 2 tbs chopped hazelnuts, 2…

Q My teenage daughter wants to become vegan. How can I support her and still ensure she gets what she needs nutritionally? Annabelle, via email Q& ABeing vegan means eating no animal products, including dairy and honey, so make sure your daughter is getting enough vitamins B12 and D, iron, calcium and omega-3s from other food sources. As she is still growing, iron should be a priority. She can get this from wholegrain cereals and breads, paired with a vitamin C-rich food such as tomatoes or oranges. Encourage her to drink a vitamin B12-fortified plant milk, otherwise she should take a B12 supplement. Soy and almond milk are also fortified with calcium, which will benefit her bones. At around 300mg calcium in a 250ml glass, this is on a par…

Dinner delights At my work we always have copies of HFG magazine, and they are such a joy to read because they provide so much useful information. I love learning about living well, eating well and feeling good. The recipes are awesome, too! I made the Vietnamese-style dinner crepes from the March issue and they were delicious – my partner and I loved them. I can spend hours looking at HFG just for the dinner recipes, so wanted to say thanks for that. Arunee Broadbent, QLD Easy inspiration Thank you for a colourful, compact and easy-to-read health magazine. It’s been a long time since I have wanted to read and re-read a magazine like HFG. What I like best about the recipes is that the ingredients are mostly straight from…

Toddler alert! They may be marketed as healthy, but many store-bought foods aimed at toddlers may not be as they seem. A review of toddler-specific foods and milk drinks found only 10 per cent aligned with dietary guidelines. Many were highly processed, sweetened snack foods or readymade frozen meals. Toddlers need a range of textures and tastes to prepare them for a varied diet as they grow. The best toddler foods are therefore homemade meals made from fresh, minimally processed ingredients. Public Health Nutrition PORTION PERFECTION Take the guesswork out of healthy portion sizes with our handy guide! 96% That’s how much of a cucumber is actually water. With such a high water content, cucumbers are the ideal portable snack for school excursions, days out at the beach and…

Age, lifestyle and what you eat can affect your level of gut microbiome diversity Essential for digestion, your gut or gastrointestinal tract makes up a large part of your body: mouth, oesophagus, stomach, small intestine, large intestine, accessory digestive organs (gall blader, liver and pancreas) and rectum. The large intestine, or bowel, has the largest number and diversity of gut microbes. These microscopic living organisms, including bacteria, fungi and viruses, are known collectively as the gut microbiome. Bacteria is the most studied of these microbes, and the body actually contains more bacterial cells than human cells with DNA. While some bacteria can be harmful, most are beneficial, and we need to have a balance of both. What is the gut microbiome? There are trillions of live microbes in your gut,…

While we eat roughly the same amount of fibre as other Western populations, bowel cancer is the second most common cancer diagnosed in Australia. Research has revealed that, as a nation, we eat a lot of wheat-based products, so it seems we’re getting enough insoluble fibre. This suggests we should be focusing instead on eating a wider variety of fibres, in particular, more highly fermentable fibres such as soluble fibre and resistant starch. Resistant starch is so called because it resists digestion in the small intestine and moves on to the large intestine, where it ferments and feeds healthy bacteria. Most importantly, its fermentation produces butyrate, the short-chain fatty acid that protects the bowel wall and reduces your risk of developing bowel cancer. It also supports healthy digestion and optimal…

1 Enjoy more meat-free meals Most of us could do with a little less meat and a lot more veg, but if you suffer from gout, there’s even more reason to make a few vegetable swaps. Uric acid is a normal waste product from food, particularly compounds called purines. Purine-rich foods include: → Meat, particularly red meat, liver and kidney → Seafood, such as shellfish, sardines and anchovies → Yeast-based foods, like beer and Vegemite. You don’t have to eliminate these foods from your diet completely, but eating them in moderation may help. Limit red meat to three or four times a week and up your daily intake of anti-inflammatory foods, such as leafy green vegetables, colourful fresh fruit, unsalted nuts, whole grains and olive oil. 2 Cut…

If you want to have more energy, think clearer or even lose weight, eating a healthy breakfast is likely to be of benefit. And while there appears to be a metabolic benefit to eating the bulk of your calories earlier in the day, we’re all nutritionally different, so the only ‘rules’ are those that apply to your unique nutritional experience. To find an accredited practising dietitian for personalised advice, visit dietitiansaustralia.org.au.…

If you’ve been avoiding gluten, then crumbed foods may have been off your menu for a while. Happily, more gluten-free crumbing options are now available. Just be sure to check labels carefully. Try gluten-free varieties of lupin flakes or panko breadcrumbs, or even almond or macadamia meal for added beneficial fats and a nuttier flavour. Crumbed foods are delicious, but can be high in saturated fats. One way to reduce your intake of unhealthy fats (and excess calories) is by using only a small amount of olive oil or macadamia oil when cooking. Baking is ideal, since it requires very little oil. Want that crispy level of crunch? Heat a drizzle of extra-virgin olive oil in a non-stick frying pan, making sure the oil is very hot before you add…

There’s nothing healthier than a homemade meal, but sometimes life gets overly busy, leaving you with no time (or energy) to whip up something to eat for dinner. Then there are the times you might be cooking only for one, which can leave you uninspired in the kitchen. That’s when a store-bought, ready-prepared meal you can just pull out of the freezer and reheat becomes a convenient option. Room to improve The demand for ready-to-eat packaged meals is growing fast. As consumers become more savvy with ingredients and nutritional information, the choice among healthier convenience meals is expanding too. In particular, there’s been a surge in higher-protein and plant-based meals. There’s still a way to go, though, because many convenience foods still contain far more saturated fat, salt and energy…

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…