Innholdsfortegnelse for April 2022 i Healthy Food Guide

As we enter chocolate season — sorry, I meant April — and the weather starts to cool a little, you might be craving sweet foods more than usual. Easter eggs line supermarket shelves, and light summer salads become a distant memory. And I say, embrace it! This issue is loaded with healthy Autumn dishes that will leave you feeling super satisfied. Try our vegie-packed family dinners (p66), cafe-style brunches (p38), hearty meatballs (p64) and decadent chocolate cookies (p74). We also shine the spotlight on women‘s health — a topic many of us are guilty of burying our heads in the sand about. While researching this story, I was surprised to learn that almost a third of women between the ages of 25 and 44 cannot find the time to attend…

Write to us at ‘Your say’ and you could win a GreenPan Padova two-piece frypan set (20cm/28cm), valued at $255! The GreenPan Padova cooking collection features Thermolon™ Infinity Professional coating, a high-quality ceramic, non-stick coating that’s free of harmful PFAS chemicals. Ovenproof and dishwasher-safe, the thick, aluminium base ensures even cooking. Available exclusively from Myer. * Congratulations to Rosa Celestino, this month’s Your say winner, who wins a Shun Classic Knife valued at $349.95. Have your say at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590 Note: Letters may be edited for length and content.…

Whether it’s nagging period pain that doesn’t seem right, an overdue dental check-up or signing up for those yoga classes, chances are you’ve put off looking after yourself lately. According to the latest Jean Hailes Women’s Health Survey, 31.7 per cent of women between the ages of 25 and 44 cannot find the time to attend to their own health checks. We’re so busy looking after everyone else that we often neglect ourselves, so let this be a gentle reminder that there’s no time like the present to put your physical and mental wellbeing first. From the foods you eat and how much you exercise to getting enough sleep, consider the following pages your ultimate health handbook for giving your body — and mind — the TLC it needs. Eat…

This daily target requires incidental and planned activity. Here’s how you can achieve it: ➜ Avoid using the lift in offices, shopping centres and train stations, and take the stairs instead. ➜ On your lunch break walk around the block for at least 15 minutes. ➜ When working from home, set a reminder to get up and walk around every hour. ➜ Take business calls on your mobile phone so you can walk and talk. ➜ Park in the furthest spot from the shops, instead of the closest. ➜ Pace the house while you brush your teeth. ➜ Play with your kids outdoors. A kick of footy or a throw of frisbee in the park can easily add up to 10,000 steps. ➜ Do tricep dips on the kitchen bench…

Bowel habits differ among people: some go once a day, others go three times a day, or perhaps three times a week. As long as you don’t experience any discomfort, pain, the need to strain or the sensation of not being able to empty your bowels fully, you’re bowel habits are probably okay. But if you do experience any of the above, often have hard or lumpy stools, or go to the toilet less than three times a week, then you’re considered constipated. As well as causing discomfort and bloating, this can affect all areas of your life. We usually keep our bowel habits to ourselves, which means by the time we do seek help for problems in that area, we’re usually in a bad state. Read on to discover…

Chicken & mushroom nasi goreng with cauliflower rice Serves 4 Prep time 15 mins Cook time 25 mins Cost per serve $6.50 ✔gluten free ✔dairy free ✔diabetes friendly 60g low-GI long-grain white rice 1 tablespoon sesame oil 200g lean minced chicken 2 golden shallots, thinly sliced 450g Swiss brown mushrooms, wiped clean, sliced 1 bunch fresh coriander, leaves picked, roots roughly chopped 2 garlic cloves, crushed ½ teaspoon dried chilli flakes 2 cups store-bought cauliflower rice or finely chopped cauliflower florets 1 tablespoon reduced-salt tamari or soy sauce Juice of 1 lime 4 eggs 2 Roma tomatoes, cut into wedges 1 Lebanese cucumber, thinly sliced 2 tablespoons unsalted roasted peanuts 4 spring onions, finely chopped 1 tablespoon chilli oil, to serve 1 Place low-GI rice and ²/ ³ cup water…

Greek-style meatballs Serves 1 Prep time 15 mins Cook time 25 mins Cost per serve $7.85 ✔diabetes friendly 125g lean lamb mince Pinch allspice 2 tablespoons fresh flat-leaf parsley leaves, chopped 1 teaspoon dried oregano 1 small brown onion, finely chopped 1 garlic clove, crushed 1 tablespoon no-added-salt tomato paste 1 x 400g can no-added-salt chopped tomatoes ¼ cup risoni 2 tablespoons extra-light smooth ricotta 60g mixed salad leaves, to serve 2 teaspoons balsamic vinegar, to serve 1 Place mince, allspice, half the parsley and half the oregano in a mixing bowl. Using wet hands, mix together ingredients until well combined. Shape teaspoons of mixture into eight small balls. 2 Lightly spray a saucepan with olive oil and heat over medium heat. Add onion and garlic and cook, stirring, for…

Each day’s meal plan gives you… • About 8700kJ (about 2000cal) for weight maintenance • Almost 50g of fibre for a happy and healthy digestive system • 100% of your daily calcium needs to support strong bones and teeth • 100% of your daily iron needs to transport oxygen around your body • 2–3 healthy snacks for home or when out and about on the go For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Baked beans on toast 2 slices wholegrain toast with 1 x 220g can reduced-salt baked beans • 1 regular latte (2300kJ/550cal) Lunch • Falafel salad made of 4 store-bought falafels, 2 cups lettuce, 10 cherry tomatoes, ½ cucumber, ¼ avo & 40g feta, drizzled with olive oil & lemon juice •…

Helping hand Thank you so much for the healthy takeaway guide in the January edition of HFG. I was feeling nervous eating out again after lockdown, and this guide helped me feel more comfortable and confident making fast food choices. I realised I can still have a social life and enjoy takeaway with friends and families. Sora Machida, NSW Diabetes friendly A friend gave me a six-month subscription to HFG magazine as a gift and, having never seen it before, I was really surprised by how much I enjoyed reading it. I particularly liked the articles about diabetes, as well as the low-sugar recipes and healthy shopping tips. It has helped me immensely as a borderline diabetic, and I’m looking forward to future issues. Gwyn Martinov, NSW Meals made easy…

89% The percentage of Australians who want to improve their diet and eat healthier. A quarter of recent survey respondents also confessed to never or rarely exercising, with people spending nearly four hours on devices, on top of daily work demands. Time to switch off? You Gov/Galaxy Poll WORLD IMMUNISATION WEEK 24—30 April Celebrate the life-saving benefits of vaccinations for people of all ages all over the world in the fight to eradicate and limit disease. This week also highlights the need for ongoing, collective global action. A timely reminder during this Covid-19 era. Visit www.who.int/campaigns/world-immunization-week for more details. Strong bones THERE’S SOME TRUTH TO THE ‘GLASS HALF FULL’ SAYING. OLDER AUSTRALIANS WHO INCREASED THEIR INTAKE OF CALCIUM-RICH DAIRY FOODS (MILK, CHEESE AND YOGHURT), FROM TWO SERVES TO THREE AND…

Energising IRON HOW MUCH 18–50 years: 15–18mg (27mg during pregnancy, 9mg for non-menstruating breastfeeding women). 50+ years: 8mg. WHY IT’S IMPORTANT Ensures red blood cells can carry oxygen to cells. It also plays a role in immune function. Iron is the most common nutrient deficiency in menstruating women, causing tiredness and, if left untreated, anaemia. After menopause, a woman’s iron requirements decrease significantly. TOP FOOD SOURCES Red meat, chicken, fish, iron-fortified breads and cereals, legumes and seaweed. Bone-building CALCIUM HOW MUCH 18–50 years: 1000mg 50+ years: 1300mg. WHY IT’S IMPORTANT Forms the structure of bones and teeth. The drop in oestrogen post-menopause puts women at risk of developing osteoporosis. TOP FOOD SOURCES Reduced-fat milk, yoghurt, cheese, calcium-fortified soy milk, tofu, fish with edible bones like sardines and almonds. Gut-friendly FIBRE…

On average, a woman in Australia dies of coronary heart disease (disease in the heart’s main blood vessels) every 80 minutes, according to the Heart Foundation. Read on to discover the facts, as our experts explain everything women need to know about heart health and ways to protect their ticker. This is an edited extract from Jean Hailes for Women’s Health. Visit jeanhailes.org.au for more about this non-profit, national organisation dedicated to improving women’s health. Warning signals Cardiologist and interim CEO of the Heart Foundation Professor Garry Jennings says it’s important women are aware of the possible symptoms of heart problems. While many, such as chest pain, are similar to male symptoms, some are different. “We hear a lot about women having different warning signs of heart attacks compared to…

Blueberry, pecan & banana breakfast slice Cut this slice into 12 bars for a naturally sweet, high-fibre morning or afternoon tea snack Serves 6 Prep time 15 mins Cook time 20 mins Cost per serve $1.45 ✔vegetarian ✔diabetes friendly ½ cup wholemeal self-raising flour ½ cup self-raising flour 2 tablespoons natural granulated sweetener 1 teaspoon ground cinnamon ½ teaspoon bicarb of soda 1 cup mashed banana (about 3 medium, ripe bananas) ½ cup 99% fat-free plain yoghurt 1 egg, lightly beaten 150g fresh blueberries ¼ cup shredded coconut, lightly toasted ¼ cup pecans, roughly chopped 1 Preheat oven to 180°C. Lightly spray a shallow 23cm square cake pan with olive oil. Line base and sides with baking paper, extending 3cm over edges. 2 Sift flours, sweetener, cinnamon and bicarb soda…

On the grapevine More than 8000 grape varieties are grown worldwide, and here in Australia, we‘re spoilt for choice, with 40 different types available. Here are five nutritious reasons to eat sweet and juicy, refreshing grapes. GUT-LOVIN’ Grapes offer a boost of fibre for a healthy digestive system, but how much depends on the variety. Red globe grapes, for example, have 6g fibre per cup. HEART HEALTHY Red grapes contain resveratrol, an antioxidant that has been linked to improved heart health. WORK IT! One cup of green grapes has about 10 per cent of your daily potassium needs to help keep your muscles and nerves firing. SWEET FIX Grapes are a healthy way to satisfy your sweet tooth. Enjoy them as an after-dinner snack. LIGHT & LOVELY With one cup…

Five reasons to go slow Low-GI foods are broken down slowly, so have a gentle effect on your blood sugar levels. On the other hand, high-GI foods are broken down fast, causing blood sugar levels to spike, then fall rapidly. Eating more low-GI and less high-GI foods helps to: → Balance blood sugars → Energise you → Control your hunger and cravings → Manage your weight → Reduce your diabetes and heart disease risk. WHAT IS THE GLYCAEMIC INDEX? Glycaemic index (GI) is a number between one and 100 that measures how quickly or slowly a food with carbohydrates affects your blood glucose levels. 1 Bürgen Wholemeal & Seeds Bread Per 2 slices: 863kJ (206cal), 10.2g protein, 0.7g sat fat, 23.6g carbs, 1.1g sugars, 6.9g fibre, 285mg sodium 2…

New beginnings Your magazine has taught me that you can never be too old to develop new habits. In the past, I could never resist sweet things. But having read the article on sugar cravings in the February issue of HFG, I now understand  the science behind cravings and I’m making a concerted effort to follow the strategies you have provided for taming a sweet tooth. At 84 years of age, let me tell you there is always room for improvement. It has been a good start to my year. Rosa Celestino, ACT…

If your bucket list is getting lengthy, you’ll want to pay close attention to your diet so you live long enough to tick off everything. Computer modelling from Norwegian research revealed a young American adult could add more than a decade to his or her life expectancy by trading a typical Western diet of red and processed meats for a diet with more whole grains, legumes and nuts. The modelling found even an 84-year-old can benefit from this dietary switch, living an extra 3.4 years. Whole grains, nuts and legumes are a key component of the Mediterranean diet, more of which you can read about on p24.…

PLANKS (CORE, UPPER BODY & BUTTOCKS) Start with your forearms, knees and toes on the floor. Keeping your torso straight, your neck relaxed and your face looking down, lift your knees off the floor. Making sure your body is in a straight line, hold this position for 10 seconds to start. Gradually build up the time. SQUATS (LEGS & BUTTOCKS) Stand hip-width apart, then lower your hips back and down. Try not to hunch your shoulders, and make sure your knees don’t extend further than your feet. TRICEP DIPS (TRICEPS, CORE & UPPER BACK) Place your palms behind you on a bench or a chair. Bend your elbows and knees as you lower yourself so your shoulders are level with your elbows. Raise yourself back up again. PUSH-UPS (ARMS, CHEST…

➜ If you’re aged 45 or over, or an Aboriginal or Torres Strait Islander person aged over 30, see your doctor for annual heart health checks. ➜ Eat a heart-healthy diet that contains plenty of vegetables, fruits, legumes (such as beans and lentils) and healthy fats. ➜ Make physical activity a part of your daily life. ➜ Aim to stay at a healthy weight. ➜ Check your cholesterol and blood pressure levels regularly. ➜ If you smoke, try to quit. ➜ For further information, visit heartfoundation. org.au or the Jean Hailes cardiovascular health pages.…

Fish fingers with potato wedges & yoghurt tartare Serves 4 Prep time 25 mins Cook time 50 mins Cost per serve $4.75 ✔diabetes friendly 1½ cups panko breadcrumbs 2 teaspoons paprika 500g red skinned potatoes, cut into wedges 1 egg 1 tablespoon plain flour 600g flathead fillets, cut into 2cm x 12cm long strips 400g frozen peas 25g reduced-fat table spread 100g watercress sprigs 1 small red onion, thinly sliced 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1 lemon, cut into wedges, to serve Yoghurt tartare ²/³ cup reduced-fat Greek-style yoghurt 1 teaspoon Dijon mustard 1 tablespoon drained capers, finely chopped 1 gherkin, finely chopped 1 tablespoon finely chopped dill 1 tablespoon lemon juice 1 Preheat oven to 190°C. Line two baking trays with baking paper. Place breadcrumbs on…

plus + roasted cashews + snow pea shoots + coriander leaves & lime + reduced-fat mayonnaise + wholegrain bread WEDNESDAY White fish, coconut & green bean curry 20 mins Serves 4 Cost per serve $4.20 ✔gluten free ✔dairy free ¼ cup gluten-free yellow curry paste 1 tablespoon brown sugar 1½ tablespoons gluten-free fish sauce ½ teaspoon ground turmeric 1 x 400g can light coconut milk 500g white fish fillets, cut into bite-sized pieces 300g green beans, halved 1 x 250g punnet cherry tomatoes, halved 3 cups steamed basmati rice, to serve 160g bean sprouts, to serve Lime wedges, to serve 1 Heat a wok over high heat. Add curry paste, sugar, fish sauce and turmeric and cook, stirring with a wooden spoon, for 5 minutes. Add coconut milk 100ml at…

Good gravy! With mushroom, pumpkin and sweetcorn, Macro Traditional Vegetable Gravy is a healthier, lower-sodium gravy option. Per 62.5ml serve: 52kJ (12cal), <0.1g sat fat, 2.1g carbs, <1g sugars, 120mg sodium Dinner hack Flavoured with soy sauce, ginger and garlic, Birds Eye Veggie Rice Fried Rice Style Cauli Rice, Peas & Corn is a tasty time saver. Per 250g serve: 676kJ (162cal), 5.8g protein, 1.5g sat fat, 11.5g carbs, 14.3g fibre, 345mg sodium Sweet as honey Wholegrain-packed Carman’s Dark Choc Manuka Honey and Almond Muesli Bars make ideal snacks to keep in desks or bags. Per 32g bar: 592kJ (141cal), 3.9g protein, 2.6g sat fat, 15.6g carbs, 4.7g sugars, 2.1g fibre Sizzle it! Instead of beef or chicken burgers, try Coles Australian Salmon & New Zealand Hoki Thai Style Fish…

Whether as part of your brekkie bowl, a daytime snack or an after dinner nibble, yoghurt is a delicious and versatile kitchen staple. But choosing a ‘healthy’ yoghurt can be a little overwhelming, given the extensive and ever-evolving range of yoghurts now available. If you’re a yoghurt lover, here’s how to pick the best of the bunch. Why yoghurt? Eating dairy foods like yoghurt, milk and cheese has a range of health perks, with research linking dairy consumption to a reduced risk of heart disease and type 2 diabetes. Yoghurt in particular is: → Bone strengthening because it is rich in calcium. Some varieties contain more than 40 per cent of your daily calcium needs in a single serve. → Hunger busting, thanks to its protein content. Some brands offer…

THE ULTIMATE WOMEN’S HEALTH HANDBOOK, p16 10,000 Steps. 2022. Counting your steps. Available at www.10000steps.org.auAccessed January 2022. Australian Bureau of Statistics. 2013. Australian health survey: physical activity. Available at www.abs.gov.au Accessed January 2022. Bangalore et al. 2017. Body-weight fluctuations and outcomes in coronary disease. NE J Med. 376: 1332–40. Beyond Blue. 2022. Women. Available at www.beyondblue.org.au Accessed January 2022. Gleeson, M. 2007. Immune function in sport and exercise. J Appl Physiol. 103(2): 693–9. Jacka et al. 2014. Dietary patterns and depressive symptoms over time: examining the relationships with socioeconomic position, health behaviours and cardiovascular risk. PLOS One. 9(1): e87657. Jean Hailes for Women’s Health. 2021. Mental health & emotions. Available at www.jeanhailes.org.auAccessed January 2022. Kulkarni, J. 2018. Perimenopausal depression — an under-recognised entity. Aust Prescr. 41(6): 183–85. EAT WELL, LIVE…