Innholdsfortegnelse for May 2022 i Healthy Food Guide

Are you, like me, among the small number of people who enjoy grocery shopping? I love strolling the aisles, spotting new and exciting products. Nine times out of 10, I hit the shops with a list, but I’ll admit I often sneak in a few impulse buys (hello, Easter eggs!). You see, shopping is the ultimate lesson in psychology. Supermarkets are meticulously designed to influence the way we shop, and food manufacturers use clever marketing techniques and packaging to make their products enticing. The end goal is to make shoppers spend more, which ultimately leads us to eat more! But, armed with our expert shopping tips (p22), you can spot some of these sneaky tricks and traps to become savvier at the supermarket. Speaking of shopping, this month is jam-packed…

Write to us at ‘Your say’ and you could win an all-in-one fire pit/grill/barbecue/rotissiere set, valued at $549! The IXL Pit n Grill takes you from summer barbecues to winter fire pits so you no longer have to choose between the two. It comes with a grill plate, flat plate, rotisserie arm (rotisserie motor and mounts not included), plate remover and even a bottle opener! Visit www.ixlappliances.com.au for further details. * Congratulations to Lisa Dishot, this month’s Your say winner, who wins a GreenPan Padova two-piece frypan set, worth $255. 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.…

If you or someone you know is suffering from migraines, you may be familiar with their debilitating symptoms: headache, nausea, vomiting, blurry vision, poor concentration and speech loss. What you may not realise about this condition is that the vast majority of migraine sufferers tend to be women. Dr Amanda Newman, a Jean Hailes specialist women’s health GP, adds that women are three times more likely than men to experience the condition. More than 20 per cent of Australians suffer from migraine and 7.6 per cent of Australians experience a severe form of migraine known as chronic migraine (defined as having 15 or more migraine days a month). Migraine with aura There are two widely recognised types of migraine: migraine without aura, which accounts for 70–80 per cent of reported…

If, like many Australians, you’re trying to reduce your meat intake, lentils make a terrific substitute. A rich source of plant protein, lentils are very filling and also budget friendly. For good health, aim to eat meat free meals a couple of times a week. One of the reasons many people don’t eat lentils is because they can cause excess gas and flatulence. If this is your experience, try rinsing and draining canned legumes before using, as it can reduce this side effect for people with sensitive stomachs.…

Hot potato The humble sweet spud is an incredibly versatile ingredient. Full of nutritional goodness, here are five great reasons to go for gold at mealtimes: SLOW-BURNING ENERGY Sweet potatoes have a lower glycaemic index than their white counterparts, so are a smart choice for people with diabetes. GUT-FRIENDLY FIBRE A small sweet potato has at least 5g fibre for good digestion. The skin is where most of the fibre lies, so try to cook it unpeeled. ANTIOXIDANT POWERHOUSE Sweet potatoes get their orange colour from beta-carotene, an important antioxidant that plays a key role in good eye health. ENERGISING IRON They’re also a source of iron, which transports oxygen around your blood, and they’re high in vitamin C, which helps your body absorb plant-based iron. MUSCLE-BOUND POTASSIUM One small…

KILOJOULES MAPLE SYRUP 306kJ (73cal) HONEY 283kJ (68cal) SUGARS MAPLE SYRUP 16g HONEY 17g GLYCAEMIC INDEX MAPLE SYRUP GI = 54 HONEY GI = 60 DID YOU KNOW? Pure maple syrup and ‘maple-flavoured’ syrup are very different products. Pure maple syrup is just that — 100 per cent maple syrup. Maple-flavoured syrup, on the other hand, contains extra sugars and additives. The bottom line It’s a tie! Pure maple syrup and honey provide virtually the same amount of kilojoules and sugars, and have a similar glycaemic index, so feel free to choose whichever tickles your tastebuds. However, both maple syrup and honey are classified as ‘added sugars’, so try to use them sparingly.…

Collector’s delight Although I am only new to Healthy Food Guide magazine, I have already collected many nutritious and delicious recipes from your magazine that I love to cook for myself and my family. I am on a journey to lose weight, change my habits and feel healthier and happier. I’ve only just started exploring the website but have already found valuable information to support my goals and keep me on track. I’ve also told all my friends about HFG! Casey Millar, TAS Ongoing lessons I was diagnosed with coeliac disease 42 years ago. I also have IBS and am lactose intolerant. Even though I’ve been living with these health setbacks for a long time, I still continue to learn so much about how to manage these conditions by reading…

$1.5 trillion The estimated value of the global wellness market, according to a 2021 report by management consultancy McKinsey & Company. As self-care takes on new meaning in these Covid times, the focus has shifted from quick-fix supplements to a more holistic approach involving sleep, nutrition and stress management. WORLD IBD DAY 19 May Approximately 10 million people worldwide live with painful inflammatory bowel diseases (IBD) such as ulcerative colitis and Crohn’s disease. Symptoms include bloating, diarrhoea, abdominal cramps, rectal bleeding, weight loss, anaemia and fatigue. To learn more about good gut health, read our feature on p16. For more about World IBD Day, visit www.worldibdday.org KITCHEN HACK SHAKY START Salt is a terrific flavour enhancer, but go overboard and your dish is ruined. If you’ve been too heavy-handed,…

$157 The average amount Australian households spend on groceries each week. Are you the type of grocery shopper who strides down the aisle with a shopping list, only picking up the items you need for the meals you’ve planned for the week? Or are you more of a roamer, with a rough idea of what you need, but open to inspiration (and impulse buys)? If you fall into the latter category, then you’re more likely to succumb to supermarket strategies that tempt shoppers into buying on-trend (and often less healthy) food products. Take, for example, those terrific bargains at the end of every aisle. We see the price and say to ourselves, “I need/want that,” which is how bags of chips and blocks of chocolate end up going into our…

Research indicates that many people with sinusitis (inflammation of the sinuses that results in pain) are actually experiencing migraine or another type of headache. Sinusitis (also known as sinus headache) is the most common incorrect diagnosis given to someone who really has migraine. So how can you tell the difference? In a Jean Hailes health professional webinar on the topic of migraine, London-based expert Professor Anne MacGregor says there are three main questions to ask yourself: 1 When you have a headache, does light (both natural and artificial) bother you more than usual? 2 Do your headaches limit your ability to read, work or study? 3 Do you get nauseated or feel sick when you have a headache? If you answered yes to at least two of these questions, you’re…

From traditional white and wholemeal to the more recent legume, spelt and gluten-free varieties, there’s plenty of pasta to choose from these days. But they’re not all made equally. HFG reveals how the fibre content in pasta stacks up. Necessary nutrient Fibre is the indigestible part of fruit, vegetables, legumes and grains that sweeps through your digestive tract. Not only does fibre work to keep things moving, it can help to balance your blood sugars and reduce cholesterol, too. Al dente or cooked-and-cooled pasta also contains a special type of fibre called resistant starch. This promotes the growth of good gut bacteria and keeps the lining of your digestive tract healthy. New research has linked eating enough fibre with a range of health perks, including reduced risk of heart disease,…

Once upon a time, there were only two nut butter options on offer: smooth or crunchy peanut butter. These days, there’s a whole forest of tree nuts and seed varieties to choose from. But are the newer, trendier options better for you? Or does traditional PB triumph in the nutrition stakes? We reveal the facts. What’s in a jar? Here’s a fun fact for your next game of trivia: peanuts are not technically nuts. They’re part of the legume family. Nonetheless, they’re nutritionally similar to tree nuts, so often lumped in the same category as almonds, cashews, macadamias and so on. All nuts and seeds, including peanuts, have: → Good-for-you unsaturated fats, which are the preferred fats for ensuring a healthy ticker. → Hunger-busting fibre, which fills you up and…

10 WAYS TO RESET YOUR GUT HEALTH Better Health Channel. 2014. Fibre in food. Available at www.betterhealth.vic.gov.auAccessed February 2022. Dai et al. 2013. Probiotics and irritable bowel syndrome. World J Gastroenterol. 19(36): 5973–80. Dairy Australia. 2021. Do all yoghurts have probiotics? Available at www.dairy.com.auAccessed March 2022. Fayet-Moore et al. 2018. Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic & Anthropometric Factors. Nutrients. 10(5): 599. Harper et al. 2018. The role of bacteria, probiotics and diet in irritable bowel syndrome. Foods. 7(2): 13. Jacka et al. 2017. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine. 15(1): 23. Kelesidis, T & Pothoulakis, C. 2012. Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders.…

Recipes per serve contain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid. Recipes per serve have at least: • 20g protein per main meal • 5g protein per side dish or dessert. Recipes per serve contain no more than: • 10g fat per main meal • 4.5g fat per dessert • 3g fat per side dish • 3.5g fat per 250ml fluid. Recipes per serve have at least: • 6g fibre per main meal • 3g fibre per side dish or dessert. Recipes per serve contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish. Recipes per serve have at least 250mg calcium. Recipes per serve have 4.5mg…

Healthy habits When I was in my 20s, I tried to lose weight on numerous crash diets, which resulted in me being on the verge of anorexia. Now that I am in my 30s, I only wish I’d come across your magazine sooner because it’s inspired me to adopt a much healthier approach to eating. I love browsing through your website of healthy recipes, selecting new ones to try, and adding these to a cooking folder full of other HFG magazine recipe pages. It’s encouraged me to eat a greater variety of vegies and fruits, too. Your articles are also full of insight. I liked the ‘Happy Snackers’ article in the February issue and knowing which foods to pair up for a good mixture of protein and fibre. It’s great,…

DECIDE ON A MEAL PLAN (or follow our weekly meal plan on p90) Planning ahead saves you time in the supermarket and ensures your pantry is stocked with the right ingredients for making healthy meals. It also stops you from making last-minute, unhealthy takeaway choices. WRITE A SHOPPING LIST If you shop with a list of the ingredients you need to make the meals you intend to eat for the week, you’re less likely to impulse buy. You’ll be buying your groceries according to your weekly meal plan, rather than being swayed by supermarket strategy. For the uber-organised, write down what you need in the categories that mirror your supermarket aisles. That way, you’ll be in and out of the store in a flash. WORK THE AISLES LIKE A PRO…

It’s a well-known fact that men are less likely than women to address their health issues. Consequently, women often become the caretakers of all family-related health matters. Prostate cancer tends to affect older men, with 63 per cent of cases diagnosed in men over the age 65. By 85, one in six men are diagnosed with the condition. Read on to discover the warning signs and what you, or someone you love, can do about it. What is the prostate? Unique to men, the prostate is a walnut-sized gland just below the bladder between the pubic bone and rectum. It wraps around the urethra (the tube carrying urine from the bladder to the penis) and is essential for male fertility. As well as helping to control the flow of urine,…

Heart disease is the leading cause of death in Australia, claiming one person every 12 minutes. Fortunately, it’s largely preventable, and all it takes to reduce your risk is making simple changes to your lifestyle. Eat more veg Aim for 5+ serves a day to reduce your risk of developing heart disease by 17 per cent. Choose low-GI carbs Grainy bread, wholemeal pasta, legumes (lentils, beans and chickpeas) & brown rice are all great choices. Limit saturated fat Swap butter & cream for extra-virgin olive oil, avocado & nuts. Use reduced-fat dairy products when possible.…

Say cheese! For healthier, cheesy goodness, choose products with the following on their packaging: ✔ A simple ingredients list ✔ Less than 20g saturated fat per 100g ✔ Less than 600mg sodium per 100g. 1 Jarlsberg Lite  Per 100g: 1119kJ (268cal), 31g protein, 16g fat, 10g sat fat, 0g carbs, 400mg sodium, 910mg calcium 2 Bega Country Light Tasty Per 100g: 1140kJ (273cal), 34.4g protein, 15g fat, 9g sat fat, <1g carbs, 600mg sodium, 940mg calcium 3 Coles Light Smooth Ricotta Per 100g: 427kJ (102cal), 9.8g protein, 5.3g fat, 4.3g sat fat, 3.8g carbs, 3.8g sugars, 231mg sodium, 107mg calcium 4 Perfect Italiano Mozzarella Per 100g: 1250kJ (299cal), 26.1g protein, 22g fat, 13.2g sat fat, 0.1g carbs, 527mg sodium, 756mg calcium 5 Cheer Classics Mozzarella Slices Per 100g: 1410kJ (337cal),…

MONDAY Breakfast • Chia berry porridge made with ½ cup rolled oats cooked in 1 cup reduced-fat milk topped with 1 tbs chia seeds & 1 cup frozen berries (1600kJ/380cal) Lunch • Falafel roll made with 1 wholemeal roll, 4 store-bought falafels, 1 cup baby spinach & 1 tbs hoummos • 1 cup raw vegie sticks (1800kJ/430cal) Dinner • Lentil, pumpkin & spinach dhal (p71) (1600kJ/380cal) Snacks • 4 wholegrain crispbreads with 1 tsp natural peanut butter • 1 persimmon • 1 regular skim latte (1300kJ/310cal) Daily total 6300kJ/1510cal TUESDAY Breakfast • Egg & vegie toast made with 1 slice wholegrain toast topped with 1 fried egg, 2 cups baby spinach leaves, 10 cherry tomatoes & 1 small zucchini cooked in 2 tsp extra-virgin olive oil (1300kJ/310cal) Lunch • Leftover…

Q I’ve been told I have high cholesterol. I know this can affect my heart health, so what foods should I be eating to help improve this, and what should I avoid? Beverly, via email A There are two types of cholesterol: LDL and HDL. The former can cause plaque in the arteries, which builds up and blocks blood flow to the heart. The latter is the good type, as it removes LDL cholesterol from your arteries. To reduce your LDL cholesterol and, conversely, boost your HDL cholesterol, choose foods that are low in saturated fat and trans fat. This means opting for leaner cuts of meat (or trimming the fat before cooking meat) and limiting your intake of butter, which contains saturated fat, as well as store-bought baked goods…