Innholdsfortegnelse for October 2021 i Healthy Food Guide

Many of our lovely readers have written to us recently to share their struggles with motivation during Covid lockdowns. As I write this, I’m about to enter my eighth week of lockdown in Sydney, so I can absolutely relate. Between working from home, home-schooling kids and Zoom calls with friends and family, we’re all feeling the effects of lots of sitting, a little too much snacking and not much of anything else! To be honest, now certainly isn’t the time to embark on extreme fitness goals. Many of us are just doing what we can to survive, let alone thrive during lockdown. But, like me, if you’re wanting to feel lighter, healthier and more energetic, you have come to the right place. This month, you’ll find delicious healthy makeovers of…

1 Be realistic It’s probably not a good idea to fast on days when you are attending a social event or are expecting visitors. 2 Plan ahead, but be flexible You don’t need to fast on the same days every week, but doing so can make it easier to get yourself into a routine. Start by planning a week at a time, and decide how fasting can fit into your schedule. 3 Drink enough water Aim to drink between eight and 10 glasses every day, if not more, to stay well hydrated. 4 Eat lean protein Make sure your meals contain protein sources, such as eggs, beans and legumes, to fill you up and help build muscle. 5 Tune into your hunger signals Consider if…

People with autoimmune disease often test positive for more than one condition. As coeliac disease is also an autoimmune disease, it’s worth getting tested for this condition, especially if you’re experiencing tummy problems or seem to have symptoms caused by gluten-containing foods. Not coeliac and still having gut problems? The culprit may be fructans, a carbohydrate that can also cause digestive upset. In this case, following a low-FODMAP diet may be more appropriate than a gluten-free one. Always consult a dietitian before eliminating specific foods from your diet completely.…

4-6 months Let the fun begin Ideally, you want to start with an iron-rich food because the supply of iron that babies are born with starts to drop at around six months. “Baby rice cereal is a great first food as it’s easy to prepare, low allergenic, affordable and fortified with iron,” explains Bates. You might want to dilute rice cereal with breast milk or formula. Other iron-rich foods include meat, chicken and legumes. “Introduce a variety of different fruit and veg in the first four weeks of starting solids,” suggests Bates. Try one or two teaspoons of a food to start with, then increase according to your baby’s appetite. You can mix first foods together, however it’s advised you only introduce one new allergen at a time. You can…

As a dietitian and editor of HFG, I was enthusiastic about Lila starting solids. Yet, despite my knowledge, I still felt daunted as our solids journey was not as smooth as I was hoping, or expecting. At about five months, Lila started showing the typical signs of readiness: good head and neck control, sitting well and plenty of interest in what we were eating. I did my research and decided to introduce purees, then slowly progress to finger foods. I spent all weekend making batches of fruit and vegetable purees to freeze, set up the highchair and sterilised spoons. We were ready! Or so I thought. Lila’s first taste of pureed pumpkin was typical of how most babies initially react to solids. Lots of funny faces and plenty of mess!…

1 Macro Cacao Craze Almonds Per  30g serve: 770kJ (184cal), 7.3g protein, 1.3g sat fat, 2.5g carbs 2.5g sugars, 3g fibre 2 Cobs Popcorn Lightly Salted, Slightly Sweet Per 20g serve: 406kJ (97cal), 1g protein, 0.4g sat fat, 12.3g carbs, 3.2g sugars, 1.6g fibre, 54mg sodium 3 Dried apricots  Per 10 dried apricots: 310kJ (74cal), 1.5g protein, 0g sat fat, 14.5g carbs, 14.2g sugars, 2.9g fibre 4 MOJO Activated  Kombucha Passionfruit Per 330ml bottle: 194kJ (46cal), 8.3g carbs, 6.8g sugars 5 Macro Hemp Corn Chips Kale & Wasabi Per 25g serve: 507kJ (121cal), 2.1g protein, <1g sat fat, 13.8g carbs, 2.3g fibre, 55mg sodium 6 The Happy Snack Company Roasted Chickpeas Dark Choc & Raspberry Per 20g serve: 419kJ (99cal), 2.3g protein, 3g sat fat, 8.3g carbs, 3g sugars, 2.3g…

Cans of tuna, salmon, sardines and mackerel are convenient, inexpensive pantry staples that are great for including in lunchboxes or turning into quick dinners. Popular among gym buffs, hungry uni students and time-poor adults, canned fish is packed with quality protein. But not all choices are as good as they might at first seem. What’s on the line? TRADITIONAL CANNED FISH There’s a lot of choice when it comes to canned fish. Tuna, salmon, sardines, herring, mackerel, trout… the list continues. You’ll find most of these fish varieties available in spring water or oil, as well as in flavours ranging from traditional lemon pepper or tomato and onion, to the more exotic choices such as laksa or puttanesca. Plain varieties tend to be the most nutritious options as they usually…

TO FAST OR NOT TO FAST? p16 Carter et al. 2016. The effects of intermittent compared to continuous energy restriction on glycaemic control in type 2 diabetes; a pragmatic pilot. Diabetes Res Clin Pract. 122: 106–12. Chambers, JR. 2021. The 16:8 Intermittent Fasting Lifestyle Plan. Pan Macmillan Australia. Fontana L & Partridge L. 2015. Promoting health and longevity through diet: From model organisms to humans. Cell. 161: 106–18. Gabel et al. 2020. Effect of time restricted feeding on the gut microbiome in adults with obesity: A pilot study. Nutr Health. 26(2): 79–85. Headland et al 2016. Weight-loss outcomes: A systematic review and meta-analysis of intermittent energy restriction trials lasting a minimum of six months. Nutrients. 8: 354. Hoddy et al. 2014. Meal timing during alternate day fasting: Impact on body…

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…

Once the preserve of religious orders, fasting is the latest nutrition buzzword. You’ve probably heard of the 5:2 diet, and now fasting protocols like 16:8 and 18:6 are popping up. But do they live up to the hype? HFG is no fan of drastically restricting food intake to lose weight. But no single approach suits all, and intermittent fasting offers a way of eating that can work for some people. With adherents claiming fasting can spur weight loss, prevent disease and promote heart health, we examine the evidence. Not what, but when Fasting for health reasons, rather than for religious beliefs, started as a way to improve longevity. These days, intermittent fasting is gaining popularity as a weight management tool, but it’s not a diet. That’s because instead of dictating…

A big part of being healthy is being organised, since it’s much easier to eat well when there are only good choices in front of you. Your kitchen and pantry staples should encourage a healthy diet, especially when you’re too busy to shop for fresh food. Decluttering the fridge, freezer and pantry might take a few hours, but the long-term health benefits are well worth it. 1 Take stock  Have a good look in all your cupboards, fridge and freezer. You may find food packets well past their best-before dates or items that need to be stored properly in containers. Find a way to incorporate forgotten ingredients into future meals. 2 All equipped Having a food processor or a good set of knives can make a huge difference to your…

Like most things baby-related, there’s plenty of conflicting advice when it comes to introducing solids to your baby. Ask friends and even your mum what they did with their children and, chances are, you’ll receive a raft of differing opinions. Weaning has changed a lot over the past few generations, and it also differs between cultures. This is a pivotal stage in a baby’s development, so new mums can be forgiven for feeling anxious. We’ve sifted through the latest guidelines to help smooth the way. Changing advice Is earlier better? Or is it best to wait? The guidelines have changed a couple of times over the past two decades, but the latest research suggests the best time for introducing your baby to solid foods is at around six months. Starting…

Fish tacos Serves 1 Prep time 15 mins Cook time 5 mins Cost $7.10 150g frozen white fish fillets, thawed ½ teaspoon reduced-salt taco seasoning ¼ teaspoon smoked paprika 2 teaspoons plain flour 1 cup store-bought coleslaw mix 1 x 125g can no-added-salt corn kernels, rinsed, drained ½ red apple, cored, finely sliced ¼ cup loosely packed fresh mint or coriander leaves 2 small wholegrain tortillas ¼ small avocado, sliced 1 tablespoon reduced-fat plain yoghurt, to serve Lime wedges, to serve 1 Pat fish dry with paper towel. Place seasoning, paprika, flour and freshly ground black pepper in a large zip-lock bag. Add fish, seal, then gently shake to coat. 2 Lightly spray a non-stick frying pan with oil. Cook fish for 1–2 minutes each side or until golden and…

Excellent eggplant Also known as aubergine, this beautiful, bold purple veg is deserving of a place in your shopping trolley, as it’s low in kilojoules and jam-packed with essential vitamins and minerals. Plus, it offers a deliciously mild and creamy flavour. FRUIT OR VEGETABLE? Eggplant is technically a fruit, but in culinary terms it’s classified as a vegetable. And a rather large one at that! Just one medium eggplant provides five serves of veg, so it’s great to use when preparing family meals. NO MORE SALTING Traditionally, eggplant was sliced and salted before being cooked in order to remove its bitter juices. New varieties have since been grown to lose this bitterness, so there’s no need for this salting process anymore. HEART HEALTH HERO Eggplant contains a disease-fighting antioxidant called…

Wheat-based bread Abbott’s Bakery Gluten Free Farmhouse Wholemeal Bread Muesli bar made with rolled oats Carman’s Almond, Hazelnut & Vanilla Roasted Nut Bar Crispbreads Olina’s Bakehouse No Gluten Ancient Grains Seeded Crackers Pasta San Remo Penne Pulse Pasta Couscous SunRice Super Grains Gluten Free Active Blend Microwavable Cup Breakfast cereal wheat bricks Sanitarium Weet-Bix Gluten Free DID YOU KNOW? Gluten is a protein in wheat, oats, barley & rye that causes digestive symptoms in people with coeliac disease, due to an immune reaction.…

OMEGA-3 FATS The Heart Foundation advises eating 250 to 500mg of anti-inflammatory marine omega-3 fats a day for good heart health. Oily fish, such as salmon, sardines and some types of canned tuna, can contribute to this daily requirement. Compare brands using the nutrition information found on the back of cans and opt for those with the highest EPA and DHA quantity per 100g. PROTEIN How much hunger-busting protein in canned fish varies depending on the amount of fish in a can. Flavourings and added ingredients usually mean less fish per can, so less protein. The fish content is listed as a percentage of the product, so check nutrition labels and choose cans with the highest percentage.…

I’ve just been diagnosed with PCOS and am struggling to shift excess weight (I have at least 10 kilos to lose). What can I do to lose weight without feeling hungry all the time? Jacinta, NSW Q&A PCOS, which stands for polycystic ovary syndrome, is a hormonal condition that affects between 10 and 20 per cent of women of reproductive age. It can cause irregular periods and is diagnosed when polycystic-appearing ovaries are detected on an ultrasound (they are actually follicles or future eggs, not cysts!). Other symptoms include acne, hair growth on your face and hair loss. About 85 per cent of women who are diagnosed with PCOS also have insulin resistance, which can lead to weight gain and difficulty in losing weight. Research suggests women with PCOS also…

Fuel for the soul Heartfelt thanks for the feature ‘No appetite? How to eat well during cancer treatment,’ which appeared in the August issue of HFG magazine. Receiving a cancer diagnosis is overwhelming and can trigger all sorts of emotions. Aside from the treatment (which can be harrowing to say the least), advice on diet and the foods that aid poor appetites and provide powerful fuel for the body during such testing times is often overlooked. This was a must-read article, not only for cancer patients but also for those folk helping to care for them during their difficult journey back to good health. Judith Caine, VIC (Chef) Hats off! Now that I am home 24/7, I’ve taken over making meals for the household. After 41 years of marriage and…

The CSIRO Gut Care Guide by Dr Michael Conlon, Dr Pennie Taylor, Dr Cuong D Tran and Megan Rebuli (RRP $39.99, PanMacmillan) Discover the changes in your gut microbiome throughout life, and the influence it has on other parts of the body, including your mood. There’s also 60 delicious, fibre-filled recipes to try, plus good fibre buys to stock up on. Raw & Free: Plant-Based Living For Health & Happiness by Sophie Steevens (RRP $39.99, Allen & Unwin) Mum-of-three Sophie Steevens recovered from a serious autoimmune disorder by eating a completely plant-based diet. She shares 100 family-friendly recipes and provides tips for leading a plant-based lifestyle. For these books and more, visit our healthy reads page by scanning the QR code below.…

Equally important is being able to recognise when your baby is not interested in solids or is full. This includes: ➜ Closing their mouth tightly ➜ Turning their head away when food is offered ➜ Crying when food is offered ➜ Pushing the spoon away. If you notice any of this behaviour during your first attempt at feeding solids, relax and try again in a few days. Don’t force it if your baby is not interested or getting visibly upset, as this may trigger a negative association with meal times.…

@lunchbox.of.the.day Dietitian and mum-of-two Jaime Rose Chambers shares daily lunchbox inspiration using healthy and convenient pantry staples, plus plenty of tasty, family-friendly recipes. @solidstarts With comprehensive guides to first foods, food and allergy databases and visual tips on how to serve food to babies, this is your one-stop shop to all things starting solids. @dr_kyla Paediatric dietitian and feeding specialist Dr Kyla Smith has devised a program called ‘Baby Mealtimes’ to give you the confidence to teach your baby to love their food. Follow her on Instagram for recommendations, tips and advice for babies and toddlers. @thebitingtruthkids Dietitians Anna Debenham and Alex Parker share fun and informative infographics about allergens, tips for fussy eaters and smart swaps.…

Lunchbox snack Jalna Pouch Of Purity Organic Whole Milk Blueberry Yoghurt has no added sugar and more than one billion probiotics per serve. Per 100g pouch: 369kJ (88cal), 4g protein, 3.4g sat fat, 6.8g carbs, 5.1g sugars, 156mg calcium Gluten-free cob Genius Wonder-Full Artisan White Cob is gluten free and fortified with bone-strengthening calcium and energising iron. Per 77g serve: 861kJ (206cal), 1.8g protein, 0.4g sat fat, 34.2g carbs, 2g sugars, 4.9g fibre, 321mg sodium Vegan superstar Banana blossom is a vegan substitute for fish, so try using Woolworths Banana Blossom In Water the next time you decide to make tacos or ‘fish’ and chips. Per 75g serve: 51kJ (12cal), 1g protein, <0.1g sat fat, 0.9g carbs, <1g sugars, 1.6g fibre, 9mg sodium Full of crunch Love your peanut butter…

Each day’s meal plan gives you… • About 6300kJ (about 1500cal) for gradual weight loss • More than 30g fibre to keep you satisfied • Less than 1700mg sodium to support a healthy heart • 100% of your daily vitamin C & E needs for good immunity • 2 to 3 low-kJ snacks you can eat on the go MONDAY Breakfast • Raisin toast with ricotta, fruit & seeds (p67) • 1 regular skim latte (2400kJ/570cal) Lunch • Chicken, kale & strawberry salad (p48) (1800kJ/430cal) Dinner • Super-green tofu curry soup with vermicelli (p53) (1500kJ/360cal) Snacks • 1 x 170g tub reduced-fat plain or fruit yoghurt • 2 passionfruit (600kJ/140cal) Daily total 6300kJ (1510cal) TUESDAY Breakfast • Breakfast super-smoothie (p66) (1300kJ/310cal) Lunch • Leftover Chicken, kale & strawberry salad (p48)…