Innholdsfortegnelse for September 2021 i Healthy Food Guide

It feels like just yesterday I wrote my last Editor’s letter before going on maternity leave, but a lot’s changed in 12 months! As I enjoyed slow days at home getting to know my daughter, the world endured the start of a once-in-a-lifetime pandemic. Everything still feels a little mad, but some things have stayed true: there is nothing more important than family and good health. The great news is that looking after yourself doesn’t have to cost a fortune. If lockdowns have taught us anything, it’s the art of thriftiness. Many of us are cooking at home more than ever, and with that comes surprising health benefits — from social connection when conversing around the dinner table, to healthier portion sizes when we eat from a plate (instead of…

Veg success The article about incorporating more vegetables into meals in the August issue of HFG really appealed to me. When my granddaughters came to stay with me during the last school holidays, the youngest one was always unwilling to eat her vegetables. I used several of the creative ideas from your list to encourage her and they worked a treat. Her favourite meal ended up being homemade meat and potato pie with (disguised) grated carrot, onion and zucchini. Sue Daley, NSW…

Use It All by Alex Elliott-Howery & Jaimee Edwards (RRP $39.99, Murdoch Books) With more than 230 recipes, learn how to make the most of ingredients and turn tired produce or off-cuts into something special. Great for anyone wanting to buy less, waste less, but still enjoy delicious, generous meals. Every Night Of The Week by Lucy Tweed (RRP $35, Murdoch Books) The subtitle, ‘Sanity solutions for the daily dinner grind,’ says it all! Written by a busy working mum of three, this book is full of easy hacks and shortcuts for people who don’t want to follow detailed recipe instructions. For these books and more, visit our healthy reads page by scanning the QR code below.…

Why do we crave chocolate and potato crisps, but never salad? What makes these highly processed foods so irresistible? The answer is they are all rich in fat and sugar or salt, and low in fibre. They also have a high glycaemic load, meaning they are rapidly absorbed into the blood stream and create high spikes in blood sugar, which is linked to ‘addictive-like’ eating, according to researchers. Put simply, these foods leave our tastebuds longing for more, and override our innate ‘I’ve had enough’ signals. To help curb cravings, be aware of what’s happening and know that you can override the feeling. Before you indulge your craving, ask yourself whether you are truly hungry or whether the craving is a result of something else — are you actually bored,…

Imagine doing your weekly food shop, only to throw away a whole bag of perfectly good food as soon as you get it home. It sounds ludicrous, but the reality is that one in every five grocery bags ends up in the bin. That adds up to almost $4000 worth of groceries a year! And home isn’t the only place where food goes to waste. Farming, the food manufacturing industry and the hospitality sector (cafes and restaurants) also contribute significantly to food waste in Australia. Not only does household food waste affect your bank balance, it hits the environment hard. “Food waste is a huge contributor to climate change, as it’s responsible for eight per cent of global greenhouse gas emissions — that’s more than the aviation sector,” says OzHarvest…

Frozen meals are an easy way to save time and energy on busy weeknights. But while they may be convenient, not all of them meet the good-for-you criteria. So, if you fancy a handy frozen dinner, here’s what you need to know to enjoy a healthier microwave meal. What’s cooking? From gourmet risottos and Asian stir-fries to traditional meat and three veg meals, you name it, you’ll find it in the freezer section of your local supermarket. HFG takes a look at what’s on offer. → PORTION CONTROLLED If you’re trying to lose weight, you might have sampled the large range of portion-controlled frozen meals available nowadays. While these dinners are light on kilojoules, they can be low in hunger-busting protein and high in sodium, which is bad news for…

WAIT, I CAN EAT THAT?! p16 CSIRO. 2021. New CSIRO tool to combat Australia’s #1 diet issue. Available at www.csiro.auAccessed July 2021. Fayet-Moore, F & Pearson, S. 2015. Interpreting the Australian dietary guideline to “limit” into practical and personalised advice. Nutrients. 7(3): 2026–43. National Health and Medical Research Council. 2017. Discretionary food and drink choices. Available at www.eatforhealth.gov.auAccessed July 2021. WASTE NOT, WANT NOT! 20 WAYS TO FIGHT FOOD WASTE & SAVE MONEY, p22 Department of Agriculture, Water and the Environment. 2021. Tackling Australia’s food waste. Available at www.environment.gov.au Accessed June 2021. Department of Agriculture, Water and the Environment. 2021. Working together to reduce food waste in Australia. Available at www.environment.gov.au Accessed June 2021. Foodbank. 2021. Food waste facts. Available at www.foodbank.org.auAccessed June 2021. OzHarvest. 2019. Fight food waste. Available…

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 with up-to-date information. A full list of references is also available on request. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional…

4 tips to avoid overeating 1 Always ask yourself, “Am I really hungry?” 2 Base your main meals around lean proteins, wholegrain carbohydrates and lots of vegetables. 3 Keep a nutritious snack, such as a high-fibre muesli bar, on hand for when you need to refuel. 4 Don’t keep foods that you tend to eat too much of in the house. Be portion wise TAKEAWAY & FROZEN FOODS CONFECTIONERY SWEET BISCUITS & BARS Most of us can eat 1–3 treat foods a day BAKERY FOODS SAVOURY FOODS & SNACKS DESSERT FOODS ALCOHOLIC BEVERAGES NON-ALCOHOLIC BEVERAGES…

Using wholemeal or spelt pasta makes these meals high in fibre & low GI SATAY TOFU PASTA SALAD WITH SUGAR SNAP PEAS Serves 4 Prep time 10 mins Cook time 15 mins Cost per serve $2.95 ✔diabetes friendly ✔vegetarian 240g wholemeal or spelt pasta 200g sugar snap peas, sliced 1 x 200g packet satay marinated tofu, cut into cubes 200g shredded carrot 100g baby spinach and rocket leaves 1½ tablespoons reduced-salt soy sauce 1 tablespoon mirin 1 tablespoon peanut butter 2 tablespoons roasted unsalted peanuts, chopped, to serve 1 Cook pasta according to packet instructions or until al dente, adding sugar snap peas for the last 2 minutes of cooking time. Refresh under cold running water. Drain. 2 Place cooled pasta and sugar snap peas in a large serving bowl.…

Sweet & juicy Mandarins are available until mid-spring, and there are lots of good reasons to pop them in your shopping trolley! They’re packed with vitamin C to help strengthen your immune system, provide fibre for a healthy gut, and are low in kilojoules, with just 150kJ (36cal) per mandarin. Plus, they come in their own environmentally friendly packaging! Here are three of the most common varieties: IMPERIAL The most popular variety, these mandarins are the first to appear in supermarkets each year. They are super sweet with few seeds, so perfect for lunchboxes. SUMO CITRUS This supersized variety is easy to peel and seedless. You can identify these mandarins by their distinguishable top knot (hence their name). They make an ideal sweet snack. AFOURER This variety has distinct, dark…

Each day’s menu gives you… • About 8700kJ (about 2000cal) for weight maintenance • More than 40g fibre to keep you satisfied • Less than 2000mg sodium to support a healthy heart • 100% of your vitamin A, C & E needs for good immunity • 2 to 3 low-cost snacks you can eat on the go MONDAY Breakfast • Avocado toast 2 slices wholegrain toast with ¼ avocado, 2 slices cheese & 1 small tomato • 1 regular flat white (2600kJ/620cal) Lunch • Tuna & vegie bowl 1 x 125g microwavable brown rice cup, 1 x 150g microwavable steamed mixed veg pouch, 1 x 95g can tuna in oil (drained) & 1 tsp soy sauce (2000kJ/480cal) Dinner • Pumpkin, cauliflower & spinach curry (p52) • ½ papaya (2000kJ/480cal) Snacks…

Savvy shopping Reading about the amount of sugar in bottled sauces in your August issue really helped me to understand what to look for in nutrition labels so I can avoid consuming unnecessary kilojoules. By highlighting the amount of sugar per serve in major brands of bottled sauces, you also did the hard work of researching and comparing products for me. So thank you and keep up the good work. Shanika Perera, VIC All parts equal I really enjoyed your Perfectly portioned plates article last month. After seeing a dietitian early last year, the key learning I took away was the importance of having a good balance of nutrients at every meal. My dietitian even applauded me for my nutrition knowledge, which I credited to my longstanding subscription to HFG…

Do you often turn down a slice of cake or a piece of chocolate, only to find you can’t stop thinking about it? You know what happens next. Not only do you eventually succumb to the craving, you end up overindulging, then feel sick and full of regret afterwards. This common cycle stops you from taking pleasure in foods you’re meant to enjoy. Eating foods purely for pleasure — because they taste delicious — is not a bad thing. And there’s also no such thing as ‘good’ or ‘bad’ foods, either. Instead, it’s all about how much and how often you eat them. Read on to discover how you can make treat foods a part of your healthy diet. How do treats fit into my diet? What’s a birthday without…

Some of us stop eating when we’re sad, lonely or distressed, while some of us eat more. Emotional eating is when you use food to fill an emotional need, rather than your stomach. If this sounds like you, identify your triggers. What situations or feelings make you desire the comfort of food? Next, practise having a ‘time out’ between the trigger and the eating. Call a friend for a chat, get out for a walk or write down your feelings in a journal. Make a list of alternative activities you can turn to for emotional fulfilment. Finally, try to avoid keeping comfort foods in your home.…

Hasselback apple & pecan crumble Serves 8 Prep time 15 mins Cook time 45 mins plus 10 mins cooling Cost per serve $1.25 8 large Pink Lady apples, halved lengthways 1 tablespoon caster sugar 20g reduced-fat table spread, melted ¼ teaspoon ground cinnamon 8 small scoops reduced-fat vanilla ice-cream, to serve Pecan crumble 2 tablespoons caster sugar 40g reduced-fat table spread, melted 2 teaspoons plain flour ¹/ ³ cup (45g) finely chopped pecan nuts ¼ teaspoon ground cinnamon 1 Preheat oven to 180°C. Place one apple half, cut-side down, on a chopping board. Using a sharp knife, make thin, evenly spaced cuts at 5mm intervals to about two-thirds of the way through. Repeat with remaining apple halves, then place in a single layer in a large baking dish. 2 Place…

The slice is right! Supercharge your sandwich with Bürgen Prebiotic Wholemeal & Spelt. Just two slices contain over one-quarter of your daily needs of gut-loving fibre. Per 2 slices: 862kJ (206cal), 9.1g protein, 31.6g carbs, 9.2g fibre, 333mg sodium Gluten-free fuel Made with the goodness of apples, buckwheat and seeds, Fine Fettle Fruitly Apple & Sultana Granola is a nutritious way to start the day when paired with milk or yoghurt. Per 50g serve: 881kJ (211cal), 9g protein, 1.5g sat fat, 11.7g sugars, 6.4g fibre Milk it! Dairy Farmers Bone Active Milk is higher in bone-strengthening calcium than a regular milk. It also contains phosphorous, an important mineral that supports bone health. Per 250ml serve: 575kJ (138cal), 11.3g protein, 2g sat fat, 400mg calcium On the pulse Made with 60…

Satisfy hunger pangs by dipping raw vegie sticks into hoummos 1 Homemade sweet potato chips Per small sweet potato tossed in 1 tsp oil: 747kJ (179cal), 3.7g protein, 4.8g fat, 0.7g sat fat, 27.8g carbs, 11g sugars, 5.1g fibre, 20mg sodium 2 Carman’s Cranberry, Blueberry & Goji Super Berry Muesli Bars Per 45g bar: 818kJ (195cal), 5g protein, 8.6g fat, 1.7g sat fat, 23.1g carbs, 6.8g sugars, 3g fibre, 11mg sodium 3 Kez’s Kitchen Choc Mud Fruit Bars Per 25g bar: 355kJ (85cal), 2.3g protein, 3.3g fat, 0.5g sat fat, 13.7g carbs, 10.3g sugars, 3.3g fibre, 1mg sodium 4 Cobbs Natural Popcorn Sea Salt Per 20g serve: 397kJ (95cal), 1.4g protein, 4.9g fat, 0.5g sat fat, 10g carbs, 0.2g sugars, 2.7g fibre, 72mg sodium 5 Bürgen Wholemeal & Seeds with…