Innholdsfortegnelse for November 2021 i Healthy Food Guide

Are you a meal prepper and menu planner, or do you meet our definition of ‘5pm panic’ when the dreaded ‘what’s for dinner?’ conversation starts? I’ll admit I’m a little from column A, a little from  column B. But, when I do take the time to plan meals for the week ahead, my eating habits are always so much better — not to mention the savings on my grocery bill! If you have been struggling with the lack of routine that comes with another week of lockdown and home-schooling, our weekly meal plan on page 90 could be just the thing you need. It’s balanced, realistic and seriously tasty, full of quick and easy recipes from the issue, as well as snacks and treats so you won’t go hungry. Give…

Priceless practical tips I’m writing to let you know how much I appreciated your fantastic article, ‘How to eat well during cancer treatment.’ I’m recovering from breast cancer, having gone through five months of gruelling chemotherapy. I identified with six of the common side effects of treatment mentioned, and wish I’d had the solutions you describe earlier, but better late than never! Your suggestions are concise and informative, and particularly useful when pain is involved in cancer treatment. The article is an invaluable resource for both patient and family/carer when planning meals, as the patient can describe their side-effect symptoms and food can be adjusted accordingly. The September 2021 issue of HFG magazine is definitely a keeper! Maria Birse, SA…

Egg Of The Universe by Bryony and Harry Lancaster (RRP $49.99, Murdoch Books) Recreate at home 100 nourishing dishes from the wholefoods cafe attached to this popular Sydney yoga studio. Recipes include slow-cooked curries, gluten-free eats, gut-friendly ferments and healthy sweet treats. There’s yoga and meditation tips, too. So You Think You Know What’s Good For You? by Dr Norman Swan (RRP $39.95, Hachette Australia) From Australia’s most trusted health journalist of the Covid moment, this book replaces medical myths, half-truths and misconceptions with all the information you need to make better decisions to eat well, put your mind at ease and live a better life.…

One of the key signs of a healthy digestive system is that it’s not causing you any problems. However, if any of the following are a common occurrence, talk to your GP. 1 Burning sensation in your throat after eating might be acid reflux. 2 Regular straining may indicate that you have constipation. 3 Bad breath could be a symptom pointing to chronic reflux. 4 Sudden change to bowel habits such as hard/lumpy stools or watery/ mushy stools could be a sign of IBS. 5 Pain when pooing could signal constipation, haemorrhoids or even something more serious. 6 Excessive gas and cramps may be related to having IBS. 7 Sharp abdominal pain on your left side could be symptomatic of diverticulitis. 8 Frequent bloating or discomfort could be a sign…

A range of factors aside from weight influences our health — from sleep quality and stress levels to alcohol intake, smoking status, physical activity and diet. In fact, the results of a 2020 study designed to identify whether BMI or a Mediterranean-style diet had the bigger influence on the risk of death suggest eating a healthy diet may be more important than how much you weigh. The study researchers discovered that, while eating a Mediterranean diet helped compensate for the negative effect high BMI can have on longevity, people with BMIs in the healthy range who didn’t follow the diet actually had a higher risk of death than people in any other weight category who did follow the diet. A Mediterranean-style diet consists of eating a good variety of fresh…

Tikka cauliflower with mint yoghurt Roasted cauliflower pairs perfectly with tangy red onion pickle & zesty yoghurt dressing Serves 4 Prep time 10 mins Cook time 25 mins Cost per serve $4.55 ✔diabetes friendly ✔vegetarian 1 tablespoon olive oil 2 tablespoons tikka paste 450g cauliflower, cut into 1cm slices ¹/ ³ cup rice wine vinegar 1 small red onion, thinly sliced 100g reduced-fat plain yoghurt 1½ tablespoons lemon juice ¼ cup finely chopped fresh mint 60g baby spinach leaves 250g mixed baby tomatoes, sliced 4 baby cucumbers, cut into thin wedges (or 1 Lebanese cucumber, peeled into ribbons) 4 wholemeal pita pockets, halved 1 Preheat oven to 200°C. Line a baking tray with baking paper. Place oil and tikka paste in a large bowl, mixing to combine. Add cauliflower, tossing…

BERRY MELON FRUIT SALAD Place ¼ seedless watermelon, diced or balled, and 125g punnet each blueberries, blackberries and strawberries, quartered, in a large serving bowl. Pour over juice of 1 lime, tossing to combine. Serve garnished with fresh mint. TROPICAL SUMMER FRUIT SALAD Place 2 large ripe peaches, sliced, 2 large ripe yellow or white nectarines, sliced, 1 large ripe mango, diced, and pulp of two passionfruit in a serving bowl, gently tossing to combine. Serve. GREEN & GOLD FRUIT SALAD Place ½ honeydew melon, diced or balled, 1 small pineapple, cut into small pieces and 3 kiwifruit, diced, into a large salad bowl, tossing to combine. Serve garnished with fresh mint leaves. COOK’S TIP Simply slice, dice & toss together – it’s as easy as that! Each fruit salad…

Cherry on top! Ruby red cherries have a short season in Australia, so here are five great reasons to make the most of them this summer: IMMUNE SUPPORT Just one cup contains around two thirds of your daily vitamin C needs to support a strong and healthy immune system. ANTIOXIDANT POWERHOUSE Cherries are jam-packed with anthocyanins. These disease-fighting antioxidants have anti-bacterial properties and are linked to good heart health. HEART HEALTH Cherries contain vitamin E, which is important for the heart. One cup provides around seven per cent of your daily needs. SLEEP SAVIOUR Cherries are one of only a handful of foods that contain melatonin, a compound that supports good sleep. PERFECTLY PORTIONED Low in kilojoules, cherries make a good snack if you are trying to whittle your waistline.…

2021 WINNER This year’s winners were selected, based on nutritional profile, by our judging panel of accredited practising dietitians. 2021 READERS’ CHOICE Once again, we’ve given you the opportunity to vote for your favourite supermarket products! 2021 FINALIST Every finalist meets our nutritional criteria, so you can trust that the products we reviewed are healthy.…

LIGHT & ZESTY 1 Red Kellys Tasmania Lemon Myrtle Per 20ml: 304kJ (73cal), 0.5g sat fat, 2.5g sugar, 16mg sodium 2 Beerenberg Mango Lime & Chilli Dressing Per 20ml: 159kJ (38cal), 0.3g sat fat, 3.7g sugar, 80mg sodium DIY DRESSINGS 3 Combine 1 tbs Farmers Union Greek Style Protein Yoghurt, 1 tsp Dijon mustard, a handful of chopped parsley and a squeeze of fresh lemon juice. Per serve: 101kJ (24cal), 0g sat fat, 2.2g carbs, 134mg sodium 4 Whisk 1 tbs Cobram Estate Ginger & Lemongrass Meal Starters with a squeeze of fresh lemon juice. Per serve: 523kJ (125cal), 2.1g sat fat, 0.1g sugar, <1mg sodium 5 Blend 1 tbs Grove Avocado Oil with ¼ avocado, a handful of finely chopped coriander and a squeeze of fresh lime juice. Per…

Your individual daily nutrition intake will vary depending on age, gender, height, weight and level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to health eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au to locate an accredited practising dietitian near you. SODIUM If you have heart disease or are at high risk of this condition, aim to consume less than 2000mg of sodium…

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…

Write to us at ‘Your say’ for your chance to win a set of eight Zip Top reusable food storage bags, valued at $249.95. Made from 100 per cent platinum silicone, they stand up, stay open and zip shut, so you don’t need lids. The set includes three sizes of cups, three sizes for dishes and two sizes for snacks or sandwiches. They can also be used in the microwave, freezer and dishwasher. www.ziptop.com.au ❋ Congratulations to Maria Birse, this month’s Your say winner, who wins a Grove Avocado Oil salad gift set valued at $135. Have your say at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590…

1 “Is it normal to strain when doing a number two?” Potential issue CONSTIPATION WHAT IT FEELS LIKE You feel uncomfortably full and have to strain on the toilet. When you do go, it’s painful or difficult and your stools are hard and dry, like pellets. WHAT CAUSES IT Most of the time it’s your diet: consuming too little fibre and not enough water. Or you could be experiencing a big change to your usual eating habits, for example, being on holiday. Certain medications, such as pain meds or iron supplements, can also be the culprit. The fix Prevent or ease constipation with the three ‘f’s: fibre, fluid and fitness. Slowly increase the amount of fibre in your diet from sources like wholegrain bread, high-fibre cereals (wheat bran/oats), nuts, legumes,…

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are a group of sugars in some foods that are poorly digested, causing bloating, wind and discomfort in people with IBS. Onion and garlic are the biggest culprits. A recent study found that eating a low-FODMAP diet was effective in reducing symptoms in about 75 per cent of IBS-sufferers.…

Tri-coloured quinoa salad jars Serves 2 Prep time 15 mins plus overnight chilling Cook time 10 mins Cost per serve $4.90 ✔gluten free ✔dairy free ✔vegetarian ✔diabetes friendly ½ cup tri-coloured quinoa 250g firm tofu, sliced 4 Swiss brown mushrooms, thinly sliced 2 spring onions, thinly sliced ¼ cup currants 2 oranges, segmented, juice reserved 1 celery stalk, thinly sliced ¹/ ³ cup tamari almonds, chopped 2 teaspoons sesame oil 2 teaspoons miso paste 2 teaspoons mirin 1 small garlic clove, crushed Toasted sesame seeds, to serve 1 Cook quinoa in a small saucepan according to packet instructions. Remove pan from heat and allow to cool. 2 Meanwhile, lightly spray a large non-stick frying pan with olive oil and heat over medium heat. Season tofu with freshly ground black pepper,…

Mango fro-yo pops With gorgeous swirls of pureed fresh mango, frozen yoghurt has never looked or tasted better! Makes 6 Prep time 15 mins plus 4 hrs freezing Cost per serve $1.20 ✔gluten free ✔dairy free ✔vegan 250g natural coconut yoghurt 2 teaspoons natural vanilla extract 200g chopped fresh mango 1 Place yoghurt and vanilla in a large bowl. Whisk until smooth. 2 Place mango in a small food processor and process until smooth. Fold into yoghurt mixture to form a ripple effect. 3 Spoon mixture into six ¾–cup (180ml) ice pop moulds. Tap firmly to release any air bubbles. Insert sticks, then freeze for 4 hours or until firm and set. 4 Release from moulds and serve immediately. This is an edited extract from The 3-Day Diet by Victoria…

Brekkie boost Coles Wellness Road Fruit & Nut Toasted Muesli is made from fibre-rich BARLEYmax® and rolled oats, and just one serve has almost one fifth of your daily fibre needs. Per 50g serve: 992kJ (237cal), 7.8g protein, 1.4g sat fat, 21.1g carbs, 6g sugar, 5.1g fibre Gut-loving slice Prebiotics feed good gut bacteria, and Bürgen Prebiotic Whole Grains & Quinoa is full of them! It also provides a huge 10g of plant-based protein in two slices. Per 88g serve (2 slices): 968kJ (232cal), 10g protein, 0.6g sat fat, 33.8g carbs, 8.6g fibre, 326mg sodium Meat-free magic Birds Eye Plant Based Chicken Style Strips are an easy, nutritious, plant-based protein alternative. Per 100g serve: 502kJ (120cal), 18.6g protein, 0.4g sat fat, 0.7g carbs, 7.4g fibre, 547mg sodium Healthy hack Great…

Best PACKAGED SNACK BAR WINNER! and READERS’ CHOICE Carman’s Almond, Hazelnut & Vanilla Roasted Nut Bars Best PACKAGED SWEET SNACK WINNER! Goulburn Valley Orchard Splash Pears in Raspberry Infused Water & Juice READERS’ CHOICE Nutty Bruce Dark Cherry Chocolate Nut Butter Balls Best PANTRY STAPLE WINNER! and READERS’ CHOICE Cobram Estate Garlic & Onion Infused Extra Virgin Olive Oil Best VEGETARIAN FOOD WINNER!  Macro Firm Tofu READERS’ CHOICE Coles Nature’s Kitchen Sweet Potato & Black Bean Burgers “This year I was impressed by the number of back-to-basics wholefood products – perfect for busy families”Dr Joanna McMilan Best BREAD WINNER!  Bakers Delight Cape Seed Loaf READERS’ CHOICE Helga’s Lower Carb Wholemeal & Seed Best MILK/MILK ALTERNATIVE WINNER!  The Complete Dairy High Protein Light Milk READERS’ CHOICE Pauls PhysiCAL High Calcium Skim…

Each day’s meal plan gives you… • About 8700kJ (about 2000cal) for weight maintenance • More than 100g protein to keep you satisfied • 40g gut-loving fibre for a happy digestive system • Less than 1700mg sodium to support heart health • 2 to 3 tasty snacks you can eat on the go or at home For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Tropical smoothie made with 1 cup milk, ½ cup rolled oats, 2 tbs yoghurt, 1 banana, ½ mango & 1 tbs chia seeds (2500kJ/600cal) Lunch • Cheese & tomato toastie made with 2 slices wholegrain bread, ½ avocado, 1 sliced tomato & 40g cheddar (2100kJ/500cal) Dinner • Barbecued salmon & kaleslaw with honey & lime dressing (p59) • Green & gold…

FIT AFTER 40, p16 ABS. 2020. Life expectancy continues to increase in Australia. Available at www.abs.gov.auAccessed August 2021. Australian Government Department of Health. 2015. Serve sizes. Available at www.eatforhealth.gov.auAccessed August 2021. Australian Government Department of Health. 2021. Physical activity and exercise guidelines for all Australians. Available at www.health.gov.auAccessed August 2021. Australian Institute of Health and Welfare. 2020. Causes of death. Available at www.aihw.gov.au Accessed August 2021. Bayram et al. 2016. General practice encounters with men. Australian Family Physician. 45(4): 171–74. Beyond Blue. 2021. Men. Available at www.beyondblue.org.au Accessed August 2021. SHHHH… LET’S TALK TABOOS, p22 Belobrajdic et al. 2018. Gut health and weight loss: An overview of the scientific evidence of the benefits of dietary fibre during weight loss. CSIRO, Australia. Better Health Channel. 2014. Constipation. Available at www.betterhealth.vic.gov.auAccessed August…

Family support The September issue of HFG was perfectly timed for me. After receiving the sad news of a family member’s cancer diagnosis, I didn’t have to search far and wide for the information I needed. I simply picked up the latest issue of my favourite magazine and found exactly what I was looking for. I’ve since purchased a second copy of the magazine and have posted it to other family members with a few notations, so we can all support one another as best as possible. Thank you HFG for intuitively making an incredibly hard time just a little easier for us all. John Stratton, ACT Dinner winners Your ‘5pm panic’ recipes are a real lifesaver. When I come home late and get asked, “What’s for dinner?” I just…

As reflected in the latest life expectancy rates, Australian women seem to do a better job of taking care of their health, living about four years longer than Australian men. The reason for this? While individual health risks and issues are a factor, it’s mainly lifestyle choices — what men eat and drink, whether they smoke and how often they exercise — coupled with a tendency not to seek professional health advice, that contribute to men’s lower rate of longevity. It’s never too late to start making ‘better for you’ choices and develop positive habits that foster a healthy lifestyle. Some may find this daunting at first but, now more than ever, men need to take their health seriously. Consider these simple and effective steps to start on the journey…

FIRST OF ALL, PASSING WIND IS NORMAL. GAS IS A NATURAL BY-PRODUCT OF THE DIGESTIVE PROCESS. ACCORDING TO THE GUT FOUNDATION, THE AVERAGE NUMBER OF EMISSIONS PER DAY FOR MEN IS 12, WHILE FOR WOMEN IT’S SEVEN, DEPENDING ON THE INDIVIDUAL AND THE QUALITY OF THEIR DIET. SOME FOODS PRODUCE MORE-OFFENSIVE GAS THAN OTHERS — THINK SULPHUR-CONTAINING VEGETABLES LIKE CABBAGE, BRUSSELS SPROUTS AND BROCCOLI. SPICY CURRIES, GARLIC AND ONION CAN ALSO RESULT IN STRONG-SMELLING WIND, AS CAN DRIED FRUIT, LONG-LIFE JUICE AND DELI MEATS THAT CONTAIN SULPHITES.…

It’s possible to carry a lot of weight and be free of the health risks associated with weight gain Weight, height, body mass index (BMI), waist circumference, waist-to-hip ratio… With so many measurements to determine if your weight falls within a healthy range, it’s no wonder you might think how much you weigh is the key indicator of good health. But when did the quest for good health and wellbeing become so entangled with having a perfect figure or being a certain clothing size? There’s been a strong push recently towards the ‘you can be healthy at any size’ school of thought. And alongside this is a vocal band of health professionals arguing that the promotion of diets is unethical, and that BMI and weight alone is not enough to…

MONDAY Tandoori chicken skewers Serves 4 Cost per serve $5.40 ¼ cup tandoori curry paste 2 tablespoons lime juice 1 teaspoon grated fresh ginger 600g chicken breast fillets, cut into 3cm pieces 3 small red onions, cut into wedges 4 zucchini, cut into 1cm-thick slices 2 naan breads, halved 75g baby spinach leaves 200g reduced-fat tzatziki, to serve Fresh mint leaves, finely chopped, to serve Lime wedges, to serve 1 Place curry paste, lime juice and ginger in a shallow ceramic dish, mixing to combine. Add chicken, tossing to coat. 2 Thread chicken, onion and zucchini onto eight long metal or pre-soaked wooden skewers. 3 Lightly spray a barbecue hotplate or chargrill pan with olive oil and heat over medium-high heat. Add skewers and barbecue, turning regularly, for 10–12 minutes…

Gone are the days when there were just two choices for items such as milk and bread. Stroll through a supermarket today and you’ll see thousands of products in colourful packaging covered with all sorts of ticks and health claims. But what do they really mean? And how do you choose a product that’s healthy and tasty? Help is at hand! Our dietitians and judges analysed more than 600 products, selected finalists, taste tested (the best part!) and picked a winner for each category based on: Nutrition profile — the products had to meet HFG’s strict nutritional criteria. Value for money — not the cheapest, but the best nutritional value for your buck. Taste — the products looked appealing and tasted delicious, and were not just healthy. Innovation — the…