Innholdsfortegnelse for January 2022 i Healthy Food Guide

Summer is my favourite time of year. Not only is the weather perfect for enjoying lazy days at the beach, but I find it so much easier to eat fresh, healthy food! In winter I crave stodgy carbs, but in summer, a light salad for dinner suffices. In fact, I’d rather not turn the oven on at all, especially when on holidays! This month, you’ll find quick and easy (almost) no-cook dinners (p56) that are a breeze to make and leave you feeling light and healthy! Think fresh prawn salads, falafel wraps and barbecued chicken nachos — yum! You’ll also love our frozen summer desserts under 100 calories (p73), brekkie muffins (p68) and vegie-packed kebabs (p38) — perfect for a weekend barbecue with friends! Seeing as it’s the January issue,…

New approach Thank you for your informative article ‘Can you really be healthy at any size?’, which appeared in the November issue of HFG. The part about BMI really resonated with me because over the past two years I was always disappointed when the scales showed my BMI to be slightly beyond the healthy range. Taking care of my health is important to me and your article has helped me to understand there are other factors to consider when defining a healthy body. Sharon Cain, VIC…

How To Bake Anything Gluten Free by Becky Excell. Published by Quadrille, RRP $39.99 Discover the easy tips for baking gluten-free versions of all your favourite bakes, ranging from breads and pastries to cakes and doughnuts. There’s even a chapter dedicated to enjoying a gluten-free Christmas. Perfect for kids and entertaining. CSIRO Low-Carb Diabetes Every Day by Prof Grant Brinkworth and Dr Pennie Taylor. Published by Pan Macmillan, RRP $39.99 This lower carb, higher protein and healthy fats eating plan helps to prevent and manage type 2 diabetes. The book features 80 delicious recipes, an exercise plan, plus useful background information.…

With its parties, feasts and frivolity, the festive season can prove challenging when it comes to sticking to your new health goals. Try these tips for navigating the holidays: → Stock up on fancy, non-alcoholic liquors or flavoured sparkling waters so you can enjoy a drink with friends without any of the downsides. → Pick your treat. Focus on enjoying just one or two favourite foods, such as chocolate and Christmas cake, so you can hold off on indulging across the board. → Instead of constant, mindless snacking and refilling of half-empty glasses, keep track of how much you’re eating and drinking. → On days when you don’t have any social events, maintain your intake of healthy fruit, veg and whole grains to balance out those party days.…

Regular exercise is a potent remedy for anxiety & stress, two leading causes of insomnia & other sleep disorders. Sleep may be a simple need but getting it right can be complicated, with a recent survey by the Australian Sleep Health Foundation revealing one in three regularly struggle with their slumber. A number of factors contribute to poor sleep, including stress, anxiety and too much screen time before bedtime. It’s no secret that regular physical activity is good for both body and mind, but did you know it can also encourage better sleep habits? Sweet slumber When you sleep, you experience different cycles or phases. The slow-wave or ‘deep sleep’ phase is the most physically restorative phase. Regular physical activity has been shown to increase the time spent in this…

✔Control portions Choose the smallest size available and refrain from upsizing. Bigger is rarely better for your waistline. ✔Add colour Choose the meal with the most colour. More colour means more vitamins, minerals and antioxidants. ✔Know what’s in your food Read the nutrition information of your favourite takeaways and choose the best option. Most fast-food outlets have this information in-store or online. ✔Choose fatter chips If you want some sort of fried potato, choose wedges or thick-cut chips because thinner fries absorb more oil. ✔Up the veg Vegetables are a simple way to lighten up any meal. Plus, extra vegies crowd the plate, making less room for other things. Where possible, ask for salad in your burger, extra veg in stir-fries or on pizza, or add a side salad to…

Cheese & bacon breakfast loaf Serves 8 Prep time 15 mins Cook time 45 mins Cost per serve $1.60 1 large zucchini, grated 1 brown onion, finely chopped 1 red capsicum, finely chopped 150g short-cut bacon, fat trimmed, finely chopped 30g grated parmesan 1 tablespoon dried mixed herbs 1/3 cup chopped fresh flat-leaf parsley, plus extra leaves to serve ½ cup self-raising flour 8 eggs, lightly beaten 1 Preheat oven to 180°C. Lightly spray a 22 x 12cm loaf pan with oil, then line with baking paper, extending paper 2cm above edge of pan. 2 Place zucchini in a clean tea towel. Gather ends of tea towel together, then twist and squeeze over sink to remove as much liquid as possible. Transfer zucchini to a large bowl. Add remaining ingredients,…

Roast beef & mustard rolls Serves 2 Prep time 10 mins Cost per serve $3.50 ✔dairy free 2 tablespoons orange juice 1 tablespoon wholegrain mustard 150g leftover roast beef, thinly sliced 2 wholegrain panini rolls 30g baby spinach leaves 1 tomato, sliced 1 small Lebanese cucumber, peeled into ribbons 100g sliced beetroot, drained ¼ cup mixed fresh herbs (flat-leaf parsley and chives), roughly chopped 1 Place orange juice and mustard in a bowl, whisking to combine. Add beef slices, tossing to coat. Set aside to marinate for a few minutes. Cut rolls in half lengthways. 2 Drain beef of excess mustard mixture. Top roll bases with spinach, beef, tomato, cucumber and beetroot. Sprinkle over fresh herbs, then sandwich with roll tops. Serve immediately.…

On a hot day, there’s nothing better than digging into the freezer and pulling out an icy treat to cool down. From small, simple sticks to decadent pops, tubs and cones, there’s a lot on offer these days — and you might be surprised at how quickly some options escalate your kilojoule intake. Read on to discover what you need to consider when buying ice-cream. Portion perfection With supermarket freezers full of ice-creams that can put a serious dent in your daily kilojoule quota, it pays to wade through the options to find one that’s sensibly portioned at around 600kJ (150cal) per serve. For context, the average daily intake for an adult is 8700kJ (2000cal), and if you’re watching your waistline, that should be around 6300kJ (1500cal). To cut back…

ARE YOUR HEALTH GOALS BEING UNDERMINDED? Cleveland Clinic. 2018. Orthorexia: when a commitment to healthy eating goes too far. Available at http://health.clevelandclinic.org Accessed October 2021. Eat for Health. 2019. Vegetables and legumes/beans. Available at www.eatforhealth.gov.au Accessed October 2021. Hills et al. 2013. ‘Small changes’ to diet and physical activity behaviors for weight management. Obes Facts. 6(3): 228–38. Hooker et al. 2018. Encouraging health behavior change: eight evidence-based strategies. Fam Pract Manag. 25(2): 31–36. The Conversation. 2021. Women are drinking more during the pandemic, and it’s probably got a lot to do with their mental health. Available at www.theconversation.comAccessed October 2021. EXERCISE & SLEEP: WHAT’S THE LINK? Chtourou et al. 2012. The effect of training at a specific time of day. J Strength Cond Res. 26(7): 1984–2005. Dolezal et.al. 2017. Inter…

How do I manage late-night dinner bookings over the festive season? I hate turning up to a restaurant starving, but don’t want to ruin my appetite by eating beforehand Olivia, via Instagram A Dinner bookings after 8pm can be tricky to manage if you usually eat your evening meal by 7pm. To avoid turning up to a restaurant ravenous, have a small bite to eat before you leave the house, but not too much that you spoil your appetite. If your goal is weight loss, eating two meals is definitely not ideal! Instead, a small, protein-rich snack 30 or 60 minutes before you leave the house will help you manage your hunger. A 170g tub of Greek yoghurt, a handful of nuts, a boiled egg or a single serve packet…

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’ and you could win a Crumble Dutch Oven in the colour of your choice, valued at $349. Made from enamelled cast iron, the 26cm Classic Round Crumble Cookware Dutch Oven is built to last a lifetime. With its 5.2L capacity, this multifunctional dish is ideal for serving six and comes in five stylish colours. Visit www.crumble.co for details. * Congratulations to Sharon Cain, this month’s Your say winner, who wins a Gingerbread Folk gift pack valued at $150.92.…

All types of physical activity can set you up for solid slumber, including aerobic (cardio) activity and resistance training. Current guidelines recommend 150 to 300 minutes of ‘moderate-intensity’ physical activity a week, or 75 to 150 minutes of ‘vigorous’ physical activity a week. This could be a brisk walk for 30 minutes a day, five days a week; a high-intensity 45-minute spin class one day a week, plus a half-hour jog another day of the week; or some other combination of moderate and vigorous activity throughout the week. One way to determine moderate-intensity activity is by exercising at a pace where you can comfortably talk but not sing. Examples include brisk walking, dancing and digging in the garden. Vigorous-intensity activity, such as running, requires more effort so you breathe harder…

These days, all the large fast-food chains display their menus’ nutrition information both in-store and online. So, finding a healthier takeaway meal has never been easier. This is HFG’s criteria for a healthy, balanced meal: ENERGY Less than 2500kJ (about 600cal), or if you’re trying to lose weight, less than 1700kJ (about 400cal) PROTEIN More than 20g FAT Less than 20g total fat and less than 5g saturated fat FIBRE More than 6g SODIUM Less than 600mg Unfortunately, few takeaway meals meet all our criteria. Most options are much too low in fibre and far too high in saturated fat and salt (sodium). To offset this, aim to keep the kilojoules in check. Second, look for ways to add fibre — order extra salad or vegies. Finally, reduce fat and…

Mango magic A sweet and juicy mango on a hot summer’s day is simply divine! Here are five fantastic reasons to make the most of this tropical fruit that’s now ripe for the picking. IMMUNE BOOST One mango contains almost twice your daily requirements of vitamin C to help support a healthy immune system. HEALTHY PREGNANCY Mangoes contain folate, an essential nutrient for mums-to-be because it protects against neural tube defects in utero. FIT AND ALERT Potassium is important for keeping your muscles moving and your nerves firing, and mangoes are good source of it. SOURCE OF FIBRE You’ll get more than 10 per cent of your daily needs of gut-loving fibre from one mango. SUN-KISSED The bright orange colour of mangoes reflects the presence of beta-carotene, an antioxidant that…

1 Whip up an omelette using leftover Christmas ham, a sprinkle of cheese and some sliced tomato for a delicious Boxing Day brekkie. 2 Grate all the leftover cheeses from your entertaining platter and scatter over a tuna pasta bake before popping in the oven. 3 Put a spin on classic hoummos by adding leftover roasted vegies to a food processor and blitzing along with a can of chickpeas, a squeeze of lemon juice, a dollop of tahini and a clove of garlic. 4 Shred roasted leftover lamb and toss with fresh mint leaves, peas, onion, wholemeal breadcrumbs and egg, then wrap in filo pastry and bake to create a healthier sausage roll. 5 Blitz up leftover crackers in a food processor to make breadcrumbs for homemade chicken schnitzel or…

Each day’s meal plan gives you… • About 6300kJ (about 1500cal) for gradual weight loss • Over 30g fibre to support a healthy gut • 90g protein to keep hunger pangs at bay • Under 2000mg sodium for a healthy heart • 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 • Summer smoothie 1 cup reduced-fat milk, 1 tbs reduced-fat plain yoghurt, ½ banana, ½ mango, ¼ cup berries & ¼ cup rolled oats (1500kJ/360cal) Lunch • Egg & salad sandwich 2 slices wholegrain bread with 2 sliced hard-boiled eggs, 1 tsp reduced-fat mayo & 1 cup shredded iceberg lettuce • 1 cup raw vegie sticks (1500kJ/360cal) Dinner • Air fryer miso…

Delicious start I had been struggling for months to get up in the mornings, which I put down to a depressed mood and low energy as a result of Covid lockdown. Visiting pharmacies and speaking to different GPs in an attempt to remedy this, I was offered various vitamins and prescription medicines, none of which helped much. But things changed greatly with your October issue and the fast and filling breakfast ideas! The raisin toast with ricotta, fruit and seeds turned out to be so delicious that it’s now my biggest motivator for getting up in the mornings. I don’t even need an alarm clock anymore! My mood has improved greatly and I can’t thank you enough. Tatiana Samokhina, NSW Healthy investment I’ve just finished reading the latest issue of…

SMART SWAPS Suggesting alternatives to unhealthy foods selected by online supermarket shoppers could be a way of helping consumers cut calories. A UK experiment encouraged food product swaps by emphasising health benefits, lower cost or popularity, with one in eight swaps accepted. PLOS ONE 1 in 3 Australians who are eating a more ‘flexitarian’ plant-based diet compared to three years ago. Just over half said this move from meat-based meals was for health reasons, while just under half said it was for environmental reasons. YouGov/Fancy Plants “It’s not selfish to take care of yourself & make your happiness a priority. It’s a necessity.” Author Mandy Hale Glass half full DRINKING A GLASS OF MILK MIGHT BE A DISTANT CHILDHOOD MEMORY FOR SOME, BUT A RECENT STUDY FOUND…

Setting healthy eating goals is usually a positive act. But if your behaviour becomes obsessive and you start avoiding social events, or it negatively impacts your mental or physical health, it may be time to see your GP. Accredited practising dietitian Caitlin Reid says balanced eating is important. “It supplies the nutrients, vitamins and minerals your body and mind need to function at their best. Without proper nutrition, you’re more prone to illness, disease, poor performance and fatigue.”…

MONDAY Prawn poke bowls with spicy mayo Serves 4 Cost per serve $6.20 ✔gluten free 15 mins 500g large cooked prawns 2 x 250g packets microwavable brown rice 1 tablespoon sesame seeds 2 cups white and red cabbage, shredded 1 cup shelled edamame beans, fresh or frozen, thawed 2 small avocados, sliced 1 bunch radishes, cut into quarters 1/3 cup pickled sushi ginger 1/3 cup gluten-free, spicy mayonnaise, to serve Lime wedges, to serve 1 Peel and devein prawns, keeping tails intact. Store in fridge until ready to serve. 2 Heat rice according to packet instructions. Stir through sesame seeds, then divide rice among four serving bowls. 3 Arrange prawns, shredded cabbage, edamame beans, avocado, radish and pickled ginger over rice in each bowl. Drizzle over a spicy mayonnaise, then…

Strawberry shortcake pops Enjoy naturally sweet strawberries paired with creamy vanilla yoghurt & crunchy malt biscuits Makes 10 Prep time 15 mins plus overnight freezing Cost per pop $0.70 1 x 250g punnet fresh strawberries, hulled 1 tablespoon caster sugar 500g reduced-fat vanilla yoghurt 6 malt biscuits, crumbled 1 Place strawberries and sugar in a food processor and process until smooth. Pour mixture evenly into ten 1/3 cup (80ml) capacity iceblock moulds. Freeze for 1 hour, turning moulds every now and then so mixture drizzles inside each mould. Freeze for a further 1 hour or until firm. 2 Place yoghurt and biscuits in a small bowl or jug, mixing well to combine. Spoon or pour mixture evenly over strawberry layer in iceblock moulds. Freeze moulds overnight before serving. COOK’S TIP…

Packed with protein With more than 10g of protein per slice, Bürgen Lower Carb High Protein Sunflower & Linseed keeps you satisfied. Per 2 slices: 959kJ (229cal), 21.4g protein, 1.4g sat fat, 2.5g carbs, 12.8g fibre, 297mg sodium Berry-licious Frulato Mixed Berry contains no added sugar, so is a perfect treat for hot summer days. Per 54g serve: 262kJ (62cal), 0.1g fat, 0g sat fat, 16.1g carbs, 11.7g sugars, 2.7g fibre, 17mg sodium Top that! Carman’s Sourdough Super Seed Crispbread contains more than 10 per cent of your daily fibre needs per serve. Per 24g serve: 415kJ (99cal), 2.9g protein, 0.7g sat fat, 12.6g carbs, 1.9g sugars, 3.1g fibre, 231mg sodium Dip in Made with tomatoes, corn, black beans and jalapeños, Black Swan Corn Salsa is a fiery way to…

A summer barbie isn’t the same without a few sausages on the grill, but you’ll need to choose them carefully. While snags are convenient and tasty, some can send your intake of harmful saturated fats and sodium soaring. To help you enjoy a healthier fry-up, here’s what you need to know about meat-based sausages. Sizzle it! Snags come in many different shapes and sizes, but they usually fall into two main categories: Plain sausages Made from beef, pork, lamb or chicken, plain sausages usually come out on top nutritionally when compared to their flavoured counterparts. Better-for-you sausage brands are made with a high percentage of lean meat, herbs, spices and a natural casing. Less healthy choices, on the other hand, contain fattier cuts of meats and long lists of additives…