Innholdsfortegnelse for December 2021 i Healthy Food Guide

Please tell me I’m not the only one putting the Christmas tree up a little early this year? It seems many of us are keen to get into the festive spirit and cheer up, following a strange and somewhat exhausting year. After much of the country spent weeks on end in lockdown, you can be forgiven for wanting a headstart on the silly season! But if the thought of Christmas celebrations sends your blood pressure soaring, that‘s okay too. Planning, shopping, cooking and eating can be equally enjoyable and stressful, so we share four simple, stress-free tips to keep your cool and avoid burnout over the festive period (p22). Plus, dietitian Susie Burrell plates up the best foods and snacks to give you all-day energy (p28)! Finally, you‘re in for…

Fasting made easy Thank you for the informative ‘To fast or not to fast’ article that appeared in HFG’s October issue. I always thought fasting was about drinking liquids for days. To find out you can safely fast intermittently, eat real food, feel healthier and lose weight seemed too good to be true. So, I decided to give it a try. I selected fasting meal plan option two (eating window 10:30am—6:30pm) as this fits perfectly with my lifestyle. I was surprised at how easy it was to do and how good I felt not eating after 6:30pm. The added bonus was losing some weight. Thank you HFG for bringing this to my attention and re-educating me about the benefits of fasting. Karyn McDonald, NSW…

1 Buy ahead of time Stone fruits need time to ripen so buy them a few days before you need them, then leave to ripen at room temperature. Once soft, keep stored in the fridge. 2 Dress with citrus If you’re cutting them up to make a fruit salad, add a squeeze of fresh lime or lemon juice as this prevents the cut fruit from oxidising (going brown). 3 Boost flavour Fresh herbs like mint and basil are not only great as a garnish, they add flavour when paired with fresh fruit. Try adding toasted coconut, honey and cucumber, too.…

1 Cook with extra-virgin olive oil, using it abundantly rather than sparingly. 2 Consume more healthy omega-3 fats, found in oily fish and walnuts, and enjoy a wide variety of fruit and vegetables. 3 Take a really good pre-natal vitamin — a fertility dietitian can recommend one that’s right for you.…

SWEAT MORE When it’s hot and humid, the body sweats more as a way to cool down. This means we need to drink more water, even if our level of physical activity remains unchanged. MOVE MORE Warm weather draws us outdoors, which means we’re often moving more. This could involve planned exercise, or simply taking part in more leisurely activities, such as a game of backyard cricket and dips in the pool or ocean. MIGHT DRINK MORE ALCOHOL With a summer calendar packed full of festivities and social gatherings, it’s easy to end up drinking more alcohol than usual. Alcohol leads to frequent urination, which accelerates dehydration. TEND TO EAT SALTY FOODS Chips, cheese and savoury crackers are common party fare. These foods are high in sodium, which causes water…

Sweating, urinating and even breathing all cause significant water loss, which is why it’s so important to drink water every day to avoid dehydration. By the time you start to feel thirsty, your body is probably already dehydrated. But there are plenty of other telltale signs that indicate dehydration. Keep an eye out for the following: DARK YELLOW URINE If you’re drinking enough water, your urine should be a very pale, straw-yellow colour, not dark. FREQUENT HEADACHES Instead of reaching for a painkiller, a glass of water might be all you need to ease headache pain. DRY AND FLAKY SKIN The more you drink, the better the blood supply to your skin, resulting in a glowing complexion. MOOD CHANGES & FEELING IRRITABLE, TIRED OR LETHARGIC…

COELIAC DISEASE Affecting one in 70 people, coeliac disease is when the gut gets damaged after gluten is consumed. As a result, your body is unable to properly absorb many of the nutrients in food, iron being one of them. If you cannot properly absorb nutritional goodness from food, extreme tiredness may result. DIABETES Having high blood sugar levels can cause extreme tiredness, and fatigue is a common symptom of undiagnosed diabetes. Visit diabetesaustralia.com.au to find out if you’re at risk. CHRONIC FATIGUE SYNDROME This is serious, ongoing tiredness that affects everyday life and doesn’t go away with sleep or rest. The exact cause is unknown, but a history of viral infections, immunity issues and hormonal imbalances can be a factor. If this sounds like you, talk to your GP. UNDERACTIVE…

FORGET COFFEE & CHOCOLATE! GET A NATURAL ENERGY HIT WITH THESE NUTRITIOUS SNACKS. → NUT-BASED SNACK BAR Packed with protein and healthy fats, nut bars combine a little carbohydrate with a portion-controlled serve of nutrient-rich, assorted nuts and seeds. → CHEESE & CRACKERS This savoury snack offers the perfect mix of protein for fullness and carbohydrate for energy. Opt for wholegrain crackers for a fibre boost. → PROTEIN BLISS BALLS For those who prefer a homemade snack, a blend of oats or dates and protein-rich nuts and seeds creates a tasty, energy-rich snack. → PEANUT BUTTER SANDWICH For a satisfying snack, team a 100 per cent nut spread with wholegrain or wholemeal bread for the perfect blend of tasty protein and good-quality carbs. → BANANAS Packed full of carbohydrates, vitamin…

A marinade of lime, chilli & garlic gives fresh, low-kJ flavour to chargrilled squid Barbecued calamari with watercress & pea salad Serves 8 Prep time 20 mins plus 10 mins marinating Cook time 10 mins Cost per serve $3.50 ✔dairy free 800g large calamari hoods (squid tubes), cleaned Zest and juice of 2 limes 3 tablespoons extra-virgin olive oil 2 garlic cloves, crushed 1 long green chilli, finely chopped 1 bunch watercress, washed 500g frozen broad beans 350g frozen peas 1 small red onion, finely sliced 1 bunch fresh mint, leaves picked 2 teaspoons honey 3 teaspoons Dijon mustard 1 tablespoon white wine vinegar Crusty wholegrain sourdough, sliced, to serve 1 Split calamari hoods and score underside of flesh in a cross-hatch pattern. Cut into thick strips and place in…

Supermarket shelves these days stock a wide range of plant-based meat replacement products. Meat-free sausages and burger patties dominate — and certainly come with a health halo. But are they really a better choice for your summer sizzle? We fire up the nutrition facts. Worth throwing on the barbie? The ingredients list is your number one tool for determining whether a meat-free sausage or patty is truly better for you. Ingredients are listed in order of weight, so what appears at the start of the list is far more important than what’s at the end. Better-for-you barbecue choices are made with real, whole food ingredients, such as vegies, tofu, chickpeas, lentils and nuts. These meat-free products usually contain less saturated fat and sodium, too, both of which you want to…

Each day’s meal plan gives you… • About 8700kJ (about 2000cal) for weight maintenance • 40g fibre for a happy gut and to keep hunger pangs at bay • Plenty of seasonal fruit & veg for a hit of disease-fighting antioxidants • 100% of your daily vitamin C & calcium needs to support immunity and strong bones • 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 • Berry smoothie bowl 1 cup milk, 1 cup frozen berries & 1 small banana blended, then topped with ½ cup natural muesli & 10 macadamias (2700kJ/650cal) Lunch • Open tuna sandwich 2 slices wholegrain bread topped with 1 x 95g can tuna (drained), 1 tsp…

Q Everyone talks about the health benefits of extra-virgin olive oil, but I always thought it was best for salad dressings only. Can I cook with it too? Gaye, via facebook A Extra-virgin olive oil (EVOO) is incredibly good for you because it’s jam-packed with healthy monounsaturated fats and powerful, disease-fighting antioxidants. This combination supports a healthy heart by improving your cholesterol profile and reducing blood pressure. What’s more, the beneficial compounds in EVOO can help to lower inflammation and even fight ageing. You might have heard of the term ‘smoke point’ in the context of choosing suitable cooking oils. However, research shows smoke point is not the best measure. Although other oils have a higher smoke point, EVOO is one of the most stable oils thanks to its unique…

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…

Thrifty Cooking by CWA Victoria (RRP $24.99, Murdoch Books) Imagine having 170 favourite recipes from your parents and grandparents collated in one book! Full of collective wisdom, the Country Women’s Association of Victoria shares its secrets for eating well and saving money, helping you revolutionise the way you shop, cook and eat as a family. Together by Jamie Oliver (RRP $49.99, Penguin) Welcome your friends and family with easy, delicious dishes from Jamie’s latest cookbook. Inspirational yet practical, each recipe takes the stress out of cooking with hacks to get ahead with prep. That way, you spend less time in the kitchen and more time sharing memorable meals.…

MINDSET → Seeing a psychologist was an important step, both emotionally and mentally. I learnt about perspective, and that meditation is necessary for me to calm self-sabotaging thoughts. NUTRITION → When I saw an endocrinologist, she gave me a really helpful food guide. It outlined whole foods and how to pair proteins with complex carbohydrates. This was the biggest game changer in terms of how I prepared meals. I also used the ‘My Fitness Pal’ app, which helped me understand how calorie-dense certain foods were. I realised I needed to fill my plate with fresh vegetables and portion-control my proteins and carbs. EXERCISE → For a long time, I was afraid to be seen in public. But once I found something enjoyable — yoga, walking and ocean swimming — I…

Christmas is the most magical time of year but equally busy and stressful, with plenty of planning, shopping, cooking and eating! If you find yourself wishing you could curb some of the excesses, practise these four mindful habits for the ultimate stress-free holiday season. MINDFULNESS TIP #1 Eat consciously Let’s face it. It’s almost impossible to celebrate Christmas without pudding, champagne and crackling. But you can still eat healthily by practising mindful, conscious eating. This involves learning to experience food more intensely, especially the pleasure of it. Take small bites and really pay attention to the taste and texture of foods. Use all your senses: look at the meal, admire the colours and aromas, and savour every moment. Conscious eating also means eating when you’re hungry and stopping when you’re…

1 Carry a water bottle  Packing a reusable water bottle in your bag that you can top up when you’re out and about is a convenient, environmentally friendly and inexpensive way to stay rehydrated. Freeze it the night before or add some ice cubes to help keep it cool all day long. 2 Spice it up Want to give plain water a little healthy flavour? Add some fresh herbs, such as mint or basil, or some fresh fruit, such as lime and orange slices or fresh whole raspberries. Combinations of fresh mint and lime or raspberry and fresh basil work a treat! Alternatively, make a big pot of fruit-infused herbal tea, then cool overnight. 3 Have a reminder When you’re busy at work, it’s easy to forget to drink enough…

What we eat on a daily basis has a big impact on how we feel, and many of us don’t get the minimum daily serves of nutrient rich-foods we need to support good mood. To help boost energy and feelings of wellbeing, aim to include plenty of the following foods in everyday meals: → A good range of colourful fruits & vegetables → Oily fish, such as sardines, mackerel & salmon → Lean red meat → Nuts & seeds → Extra-virgin olive oil → Fermented foods such as yoghurt, kefir & miso. Enjoying a healthy diet, with a focus on fresh, nutrient-rich whole foods, with minimal amounts of processed or fried foods, is an important step towards finding your energy again. A key part of eating well is planning. When…

Whether it’s surviving a hectic week with the kids, nailing a work deadline or hitting a weight-loss goal, it’s common to turn to food for a feel-good reward. While celebrating big (and small) wins with a glass of wine or a night off cooking is a great way to stay motivated, constantly using food as a reward can be a slippery slope to sabotaging your healthy habits. Try these 10 alternative reward ideas instead. 1 Go for a scenic coastal walk or bushwalk with a friend. Walking and talking is a great way to unwind mentally from the stresses of the week. 2 Buy a new kitchen appliance that will make cooking and eating healthy meals easier, such as a blender, slow cooker or air fryer. 3 Book in for…

Golden fish tacos with the lot Serves 4 Prep time 25 mins Cook time 30 mins Cost per serve $10.20 ✔gluten free ✔diabetes friendly 2 teaspoons extra-virgin olive oil 4 corn cobs, husk and silks removed, kernels cut off (see Cook’s tip) 1½ teaspoons smoked paprika 4 small gluten-free corn tortillas 300g cherry tomatoes, quartered 2 Lebanese cucumbers, halved lengthways, seeds removed, thinly sliced into half moons 1 bunch radishes, bulbs halved 1 head butter lettuce, leaves separated, torn Lime wedges, to serve Avocado whip 1 small avocado 3 tablespoons reduced-fat Greek-style yoghurt Juice of 1 lime Golden fish 3 teaspoons extra-virgin olive oil 800g skinless, boneless white fish fillets (such as snapper or barramundi) 2 teaspoons ground turmeric 1 To make avocado whip, scoop avocado flesh into a bowl…

Adorable apricots What’s better than sweet and juicy apricots on a hot summer’s day? Here are five terrific health reasons to eat more of these delicious, in-season stone fruits. IMMUNE SUPPORT Two large apricots give about a third of your daily vitamin C needs to help boost immunity. ANTIOXIDANT ACE They contain beta-carotene, a disease-fighting antioxidant the body also converts into vitamin A to support healthy vision. GUT-LOVIN’ GOODNESS You’ll get more than 10 per cent of your daily fibre requirements from two large apricots. EYE HEALTH HERO Apricots contain lutein and zeaxanthin, two impressive compounds that prevent age-related macular degeneration. ENJOY FRESH OR DRIED Fresh is best, but a handful of dried apricots is also perfectly healthy. Ten dried apricot halves have more than 1mg of energising iron, about…

Gram for gram, alcohol has almost double the kilojoules of carbs or protein 1 Mojo Activated Kombucha Mango Lime Per 330ml serve: 184kJ (44cal), 7.8g carbs, 6.7g sugars 2 Seedlip Distilled Non-Alcoholic Spirits Grove 42 Citrus Per 50ml serve: 0kJ (0cal), 0g carbs, 0g sugars 3 Cococoast Natural Coconut Water Passionfruit Per 250ml serve: 230kJ (55cal), 13.8g carbs, 12.5g sugars 4 Woolworths Lightly Sparkling Spring Water With Lemon Per 250ml serve: 5kJ (1cal), 0g carbs, 0g sugars 5 McGuigan Zero Sauvignon Blanc Alcohol Free Per 150ml serve: 150kJ (36cal), 9g carbs, 3.6g sugars 6 V8 Power Blend Healthy Greens Per 250ml serve: 403kJ (96cal), 21g carbs, 16.4g sugars 7 Mount Franklin Lightly Sparkling With Lime Per 250ml serve: 5kJ (1cal), 0g carbs, 0g sugars 8 Nexba Classic Tonic Water Per…

Renewed spirits At 79 years of age and being on my own, the lockdown blues quickly set in and I lost interest in so many things — including cooking. During one of my rare trips to the shops I picked up a copy of HFG magazine and it was a revelation. The recipes and colourful plates of food were inspirational. I immediately started trying out recipes and enjoyed reading the interesting articles. I soon came to realise I was actually enjoying the isolation and, after I started eating better, found the energy to spring clean! Thank you for lifting me from my blues and expanding waistline, and helping me feel energised and positive about the Covid-19 future. Shirley Crampton, NZ Planning ahead Your weekly meal plans are great! It would…

Q Want to make changes to how you eat? First of all, you’re in the right place! HFG is packed with expert advice to help you get healthier and stay that way. But if you’re looking for personalised advice, it might be worth making an appointment to see an accredited practising dietitian. Many people think dietitians only help people who want to lose weight. While they do deal with weight loss, dietitians help all kinds of people — of all ages, genders, nationalities and financial circumstances — with a range of goals. This could be having more energy, coping with uncomfortable tummy issues, preventing or recovering from illness, having a healthy baby or just growing old gracefully. To find a dietitian, visit dietitiansaustralia.org.au or ask your GP for recommendations.…

Let’s face it, drinking enough water every day can be a challenge. But as the temperature outdoors starts to soar, keeping your body hydrated becomes even more important. Read on to discover the best ways to up your H2O intake. Every drop counts The human body is made up of almost 80 per cent water, but there’s a catch. It can’t store water for use later on, so we need to constantly replenish its supply. That’s the reason why water is considered an essential nutrient. We need water for multiple bodily functions: it gives structure to our cells, aids digestion and helps to remove waste. It also plays a role in helping to ensure our bloodstream stays fluid, as well as keeping our joints healthy. Plus, water is vital for…

Sleep is complex cycle of different stages, so just because you’re getting plenty of shut-eye doesn’t mean you’re getting the right type of sleep. Sleep apnoea is a surprisingly common condition that causes sufferers to wake many times a night without ever realising it. Snoring can be a sign of sleep apnoea, but this is not always the case. If your iron and vitamin D levels are okay and you’re getting plenty of sleep, but still don’t wake up feeling refreshed, it may be time for a formal sleep assessment. Talk to your GP for advice.…

6.30am Time to move Drink a big glass of water to rehydrate upon waking, then get a head start on the day by doing 30–45 minutes of exercise, such as brisk walking or some yoga. 7.30am Balanced breakfast A combination of protein, carbs and healthy fats gives you the energy to power through your morning and also keeps you feeling full for longer. Recharge with muesli, yoghurt and fruit or eggs and avocado on wholegrain toast. 9.30am Pit stop Skip the muffin or biscuit with morning coffee, and drink a big glass of water instead. 10.45am Morning munchies Snack on fruit and a handful of nuts. Rich in energising B vitamins and fibre, nuts will keep you satisfied until lunchtime. 12.30pm Light lunch Avoid a heavy meal as it will…

Eating certain foods and drinks can increase the brain’s levels of dopamine, a feel-good hormone that gives us that ‘high’ feeling. Research shows dopamine plays an important role in reward-seeking behaviours, such as eating ‘treat’ foods, by rewarding our anticipation. Because of this, the anticipation often feels better than eating the food itself. Enter: food cravings! The good news is that, by setting up a system of non-food rewards, you can gradually retrain your brain to anticipate these rewards instead of food-based ones.…

Layered berry trifle Serves 4 Prep time 30 mins plus 4 hrs chilling Cost per serve $3.10 ✔gluten free 1 x 9g sachet low-sugar strawberry jelly 375g fresh strawberries, roughly chopped 1 x 125g punnet fresh raspberries 4 fresh dates, pitted, finely chopped 2 tablespoons pecans, toasted, finely chopped 2 tablespoons blanched almonds, toasted, finely chopped 1¹/ ³ cups thick, reduced-fat vanilla bean yoghurt 4 mini meringues, crumbled, plus extra to serve Berry or vanilla Persian fairy floss, to serve 1 Make jelly according to packet instructions, then pour evenly into four 350ml-capacity glasses. Refrigerate for 4 hours or until set. 2 Meanwhile, place 250g strawberries and half the raspberries in a food processor and process until smooth. Strain berry mixture through a fine sieve, discarding solids. Refrigerate sauce until…

Cranberry & pistachio biscotti Makes 26 slices Prep time 15 mins Cook time 50 mins plus 15 mins cooling Cost per serve $0.20 ✔dairy free 3 egg whites ¹/ ³ cup caster sugar ½ cup plain flour ¼ cup wholemeal plain flour 80g pistachio nuts, shelled 75g dried cranberries ½ teaspoon fresh orange zest 1 Preheat oven to 180°C. Grease a 19 x 9cm (base) loaf pan, then line with baking paper. 2 Using electric beaters, whisk egg whites in a large bowl until soft peaks form. Gradually add sugar, beating until incorporated. Add both flours, pistachios, cranberries and orange zest, folding to combine. Spoon mixture into prepared pan and smooth down top. Bake for 25–30 minutes or until firm and top is golden brown. 3 Remove pan from oven.…

Snack o’clock Satisfy your sweet tooth with perfectly portioned Tasti Banana Fruit Bars, made from real fruit and dark chocolate. Per 28g bar: 394kJ (94cal), 1.1g protein, 0.9g sat fat, 15.2g carbs, 14.6g sugars, 2.4g fibre Salmon on the barbie Put a healthier spin on Friday night burgers with Tassal Tassie Salmon Burgers. Their patties are rich in heart-healthy fats. Per 100g serve: 628kJ (150cal), 18.6g protein, 1.5g sat fat, 1.5g carbs, 591mg sodium Gluten-free treats Gingerbread Folk Gluten Free Christmas Minis not only suit those who can’t eat gluten, they’re also vegan and nut free. Per 5g serve: 67kJ (16cal), 0.1g sat fat, 3.5g carbs, 1.4g sugar Summer sip Quench your thirst with a glass of Woolworths Lightly Sparkling Spring Water With Berry. It’s a refreshing sugar-free drink. Per…

HOW TO STAY HYDRATED ALL SUMMER LONG! Better Health Channel. 2018. Exercise — the low-down on hydration. Available at www.betterhealth.vic.gov.auAccessed September 2021. National Health and Medical Research Council. 2018. Australian drinking water guidelines. Available at www.nhmrc.gov.auAccessed September 2021. Sports Dietitians Australia. 2016. Hydration: how much should you drink during exercise? Available at www.sportsdietitians.com.auAccessed September 2021. WHY AM I SO TIRED? Australian Psychological Society. 2014. Stress and wellbeing in Australia survey 2015. Available at www.psychology.org.auAccessed September 2021. Better Health Channel. 2020. Iron deficiency — adults. Available at www.betterhealth.vic.gov.auAccessed September 2021. Diaz et al. 2017. Patterns of sedentary behavior and mortality in US middle-aged and older adults: A national cohort study. Ann Intern Med. 167: 465–75. Meat & Livestock Australia. 2021. Are you getting enough iron? Available at www.mla.com.au Accessed September 2021.…