Innholdsfortegnelse for June 2022 i Healthy Food Guide

It seems we blinked — and it’s June! Winter is the time for warming soups, cosy traybakes and hearty curries. While I don‘t love the cold weather, I do love cold-weather food, especially when it helps me to stay healthy from the inside out. However, winter dishes are often heavy and stodgy, the kind of food that makes you want to take a nap (not a walk!) afterwards. This can leave you feeling tired and sluggish. With millions of Australians visiting the GP for fatigue each year, our national ‘human energy’ crisis is reaching tipping point. Luckily, this issue is loaded with healthy comfort food, energising snacks, plus a seven-day meal plan to help get the spring back into your step! To celebrate our 200th birthday issue, we asked some…

Voted 2022’s #1 recommended Air Fryer by CHOICE Australia, this all-in-one digital air fryer roasts, bakes, dehydrates, crisps & fries family-sized portions of your favorite foods to perfection. With 8 preset cook modes, reduce cooking time, oil & mess while achieving rich, flavoursome results every time. Visit www.bulletbrands.com.au for more information. * Congratulations to Hayley Butler, this month’s Your say winner, who wins an IXL Pit n Grill set, worth $549. 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.…

1 EAT FOR YOUR ENERGY NEEDS Be mindful that your body size and activity levels will most likely not be the same as your partner’s. Women generally (but not always!) need to eat less than men. People with sedentary occupations also need to eat less than people who have physically active occupations. 2 VISUALISE YOUR PLATE Your plate should look like this: ½ veg, ¼ starchy carbs and ¼ protein. By plating up with this visual reference in mind, you’ll cut out energy density (calories), but boost nutrient density (vitamins and minerals). 3 USE SMALLER SIZED PLATES Take a good look at your crockery. If your plates and bowls are recent buys, they might be on the larger size. Australian dinner plate sizes have gradually upsized from…

There are several risk factors for developing high cholesterol, some of which you can change and some you can’t. The non-modifiable risk factors include your age, sex and family history. The risk factors that you can do something about include: → Unhealthy eating habits, especially diets that are high in saturated fat → Drinking more than 10 standard alcoholic drinks a week → Smoking → Physical inactivity → Being overweight or obese and, in particular, carrying excess weight around your waist.…

We all know the benefits of exercise: improved physical and mental health, better sleep, less stress, increased energy and a more optimistic mindset. But with cold, wintery starts on our doorstep, it’s tempting to ditch the early morning exercise sessions in favour of the snooze button, and replace post-dinner strolls with curling up on the couch. Inevitably, these changes can cause weight gain, which can be hard to shift come springtime. Despite the well-known benefits of exercising, just under 60 per cent of Australian adults do less than the recommended half hour of moderate-intensity physical activity every day. One of the reasons for this is busy modern lifestyles, packed with work and family responsibilities. A 24-hour news cycle and the prolific use of social media also makes it hard to…

Grilled chicken, bacon & avo club with herbed mayo Serves 1 Prep time 10 mins Cook time 10 mins Cost per serve $6.20 100g chicken breast fillet, halved horizontally ¼ teaspoon dried oregano 2 small pieces short-cut bacon, trimmed 2 thin slices sourdough bread, toasted 1 tablespoon store-bought herbed mayonnaise 1 cup butter lettuce, torn 1 small tomato, sliced ¼ small avocado, sliced 1 Season chicken fillets with oregano and freshly ground black pepper. Lightly spray a non-stick frying pan with olive oil and heat over medium-high heat. Add chicken and cook, turning once, for 5 minutes or until light golden and cooked through. Transfer chicken to a plate, cover to keep warm and set aside. Cook bacon, turning once, for 3 minutes or until golden. 2 Spread one slice…

Ready-made Asian sauces are a quick and easy way to add flavour to midweek meals. Unfortunately, they can be excessively high in sodium. Too much salt can raise your blood pressure, which in turn increases your risk of heart disease. Read on to discover ways to rein in the salt (and sugar), but still wok your world. Watch out for hidden… Salt (sodium) Store-bought Asian sauces are particularly high in sodium, which is not good for your heart. National dietary guidelines advise a maximum daily intake of 2000mg sodium — and some sauces have more than triple that in just 100ml, which is less than half a cup! To choose products with lower sodium, compare brands by reading the nutrition information panel on the back of the bottle, and opt…

World’s best advice I pick up a copy of Healthy Food Guide magazine every month, but was particularly excited to see ‘Secrets of the world’s best diet’ on the April cover. I follow the Mediterranean diet myself, and agree we should all get on board to seek longer, healthier lives. Bravo HFG for always looking after your readers. Con Bousles, NSW Class favourite I teach Food Technology and Hospitality, and love using your magazine and website as a resource as it’s full of current research and data. I also use the yummy, contemporary recipes for practical lessons in class. Thanks for making my lesson prep a little easier! Pamela Malone, NSW Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia…

10 mins How long to jog in order to reap the health benefits, including boosting brain function and mood. This Japanese research is good news for exercise newbies daunted by the couch-to-5km challenge. So maybe downscale those lofty ambitions and just see where your run takes you. Scientific Reports RED APPLE DAY 15 June Host an apple-themed morning or afternoon tea to help raise awareness and funding for research into bowel cancer. Despite the rollout of a national program to screen every Australian over the age of 50, bowel cancer is still the country’s second deadliest cancer after lung cancer. Visit www.bowelcanceraustralia.org/red-apple-day for more details. Sleep well, stress less  WORRIES KEEPING YOU UP AT NIGHT? YOU’RE NOT ALONE. ACCORDING TO A MEDIBANK SURVEY, 53 PER CENT OF AUSTRALIANS REPORTED…

Women report feeling tired & low in energy six days out of every 10 With 1.5 million Aussies visiting their GP for fatigue each year, research reveals our national ‘human energy’ crisis is reaching tipping point. On average, Australian women only feel like they have the energy they need on just four days out of every 10 days. Men don’t fare much better, reporting they only have sufficient energy to get through their day 50 per cent of the time. So what’s behind the slump? Sleepless nights One in three of us don’t get the recommended seven to eight hours of sleep a night, and 60 per cent of us suffer from at least one sleep problem, such as difficulty falling or staying asleep, on three or more nights a…

Surprised to hear about 52-year-old cricketing icon Shane Warne, a seemingly fit and healthy ex-professional athlete, suffering a fatal heart attack recently? Then you might be wondering about the state of your own heart health. And men are no longer the primary candidates for heart attack and related high cholesterol. Women are now also just as much at risk of developing these stress-related killers. Environmental factors and changing lifestyles mean the example your parents set may no longer apply. Fast-moving research also means conflicting health advice. Are eggs on or off the menu? Is cheese and full-fat milk recommended or not? With more than 1.5 million Australians now living with high cholesterol, HFG sets the facts straight. Cholesterol 101 Cholesterol is a type of fat that circulates in your bloodstream.…

EAT MORE… Foods that are part of a healthy, balanced diet will improve your cholesterol profile. A heart-healthy diet is based on: ✔ Fresh fruit and vegetables ✔ Whole grains such as grainy bread, wholemeal pasta, brown rice and quinoa ✔ Lean proteins, including seafood, legumes (chickpeas and lentils), nuts and seeds ✔ Reduced-fat dairy products or calcium-fortified soy alternatives ✔ Healthy fats like avocado, olive oil, nuts and seeds. CUT BACK ON… Foods high in saturated fat that it’s wise to minimise are: ✗ Fatty meats, especially meat with visible fat such as lamb chops or roast chicken with skin on ✗ Processed meats such as bacon, pastrami and salami ✗ Takeaway or deep-fried foods such as battered fish and chips or potato scallops ✗ Sweet and savoury pies,…

›› Swap out the minced meat in bolognese sauce, shepherds’s pie or lasagne for legumes instead. Chickpeas, borlotti beans, butter beans, red kidney beans and lentils are all high in fibre and count not only as a source of protein, but also as a vegetable. ›› Load homemade pizza bases with vegie toppings like sliced mushroom, roasted eggplant strips and par-boiled pumpkin cubes. If you don’t want to make your own base, use wholemeal Lebanese bread or a thin, store-bought wholegrain pizza crust base. ›› Instead of mashed or baked potato, use sweet potato with skin on or cauliflower instead. Substitute white rice with brown rice, quinoa or cauliflower rice. ›› Use Greek-style yoghurt as a substitute for creamy dressings and pasta sauces. You can also enjoy it on its…

SPICY BAKED VEGETABLE RISOTTO Serves 4 Prep time 10 mins Cook time 40 mins Cost per serve $3.35 ✔gluten free ✔dairy free ✔vegetarian ✔diabetes friendly 1½ tablespoons extra-virgin olive oil 1 onion, finely chopped 2 celery stalks, finely chopped 2 teaspoons lemon zest 2 teaspoons chopped fresh thyme 2 garlic cloves, crushed ½ teaspoon dried chilli flakes 250g Arborio rice (or other short-grain rice) 1 x 400g can cherry tomatoes 2 cups gluten-free, reduced-salt vegetable stock 200g broccoli, cut into florets 200g button mushrooms 60g baby rocket, to serve 1 Preheat oven to 180˚C. Heat 1 tablespoon oil in a large casserole dish with fitted lid over medium heat. Add onion and celery and cook, stirring, for 5 minutes or until softened. Add zest, thyme, half the garlic and chilli…

Each day’s meal plan gives you… • About 8700kJ (about 2000cal) for weight maintenance • Almost 50g fibre for a healthy gut • Less than 2000mg sodium to support good heart health • At least 1000mg calcium to support strong bones and teeth • Two to three healthy snacks to enjoy on the go or at home For more about your individual nutrition needs, turn to p96. MONDAY Breakfast • Baked beans on toast 1 x 220g can salt-reduced baked beans on 2 slices wholegrain toast, topped with 20g goat’s cheese • 1 regular latte (2500kJ/600cal) Lunch • Pumpkin, feta & chunky pesto toastie (p41) • 1 apple (2000kJ/480cal) Dinner • Salmon balls with slaw & avocado cream (p66) • Fruit salad made with 1 kiwifruit & 2 passionfruit (2100kJ/500cal)…

I love your magazine! I’m in my third year of my Dietetics degree, so I’m obsessed with food and how it nourishes the body. I find HFG so well written and easy to read, encompassing a wide range of interesting topics, and full of considered, unbiased and trustworthy health information. I also love the kilojoule comparisons and Smart Swaps. The What’s Hot products are useful, too. I’d like to know more about nutrition labels, vitamin deficiencies and incorporating fresh fruit and veg into a busy schedule. I’m so glad I discovered this mag! Hayley Butler, QLD…

1 Snack on walnuts full of fatty acids for baby’s brain health. Hazelnuts and pistachios have folate to support nerve development. 2 Drink plenty of water throughout the day. Since you aren’t able to move as much in the last trimester, this will help to relieve constipation. 3 Eat more leafy green veg like spinach, kale and salad leaves to boost your intake of folate and iron, two essential nutrients during pregnancy.…

Load your plate with vegetables and/or salad first. Serve salads and vegies in a large communal bowl or platter so everyone can help themselves and go back for seconds if desired. Add canned and drained legumes, such as lentils, beans and chickpeas, to family favourites like bolognese or taco mince. Get creative with dressings and seasonings for salad and vegies. If they taste good, you’ll eat more of them! A drizzle of balsamic vinegar can be all you need to jazz up a simple salad. Include vegies in breakfast. Eggs, avocado and mushrooms on toast; vegie omelettes; or a four-bean brekkie wrap are tasty and filling ways to start your day. Make a snack platter from nuts, fruit, veg, hoummos, grainy crackers and thin wedges of cheese. This is a…

SEEK OUT PLANT STEROLS Plant sterols are natural compounds found in plant foods. They work to improve your cholesterol levels by blocking the absorption of LDL (bad) cholesterol. Studies prove just 2g of plant sterols a day can lower cholesterol levels by up to 10 per cent. Consuming this amount of plant sterols is quite hard, so seek out milks, spreads and cereals that are plant-sterol fortified. HFG recommends: UP YOUR INTAKE OF SOLUBLE FIBRE Fibre isn’t just good for your gut, it’s also a key component of a heart-healthy diet. Soluble fibre in particular supports heart health, since it binds to cholesterol, which reduces its absorption. Beta-glucan is a special type of soluble fibre that’s particularly effective in lowering cholesterol. One of the best sources of beta-glucan is the…

Crispy tuna & pasta bake Serves 4 Prep time 5 mins Cook time 40 mins Cost per serve $4.40 ✔diabetes friendly 1 cup high-fibre spiral pasta 1½ tablespoons cornflour 1½ cups reduced-fat milk 1 x 420g can no-added-salt sweet corn kernels, drained 2 x 185g cans tuna in oil, drained, flaked 1 cup frozen peas 3 spring onions, thinly sliced 1½ tablespoons lemon juice ²/ ³ cup grated reduced-fat tasty cheese ¹/ ³ cup fresh breadcrumbs 120g mixed salad greens, to serve 1 Preheat oven to 200°C. Cook pasta according to packet instructions. Drain and set aside. 2 Place cornflour and ¼ cup milk in a jug, whisking to combine. Pour remaining milk into a saucepan over medium–high heat and bring to the boil. Whisk in cornflour mixture and cook…

Chocolate caramel nut blondies Serves 10 Prep time 15 mins Cook time 30 mins Cost per serve $1.30 ✔dairy free 12 medjool dates, pitted 1 x 400g can no-added-salt chickpeas, rinsed, drained, liquid reserved 1 cup rolled oats 1 tablespoon cocoa powder 8 hazelnuts, coarsely chopped ¼ cup walnuts, coarsely chopped 20g peanut butter powder 1 teaspoon baking powder ¹/ ³ cup sugar-free maple syrup 2 teaspoons vanilla extract ½ teaspoon caramel essence (optional) 2 tablespoons flaked almonds 20g 98% sugar-free dark chocolate chips 1 Preheat oven to 180°C. Place dates in a microwave-safe bowl and microwave on high for 30 seconds or until softened. 2 Transfer dates to a food processor. Add ¹/ ³ cup of reserved chickpea liquid, oats and cocoa and process until well combined. Transfer mixture…

Moreish mushies Mushrooms may be small in size, but they’re mighty in nutrition. From button and portobello to Asian varieties like shiitake and enoki, we’re spoilt for choice. Here are five great reasons to enjoy the ‘shroom season. STRONG BONES When exposed to midday UV sunlight, mushrooms become carriers of vitamin D, which is essential for good bone health. LIGHT & LOVELY One cup of raw mushrooms has just 73kJ (17cal), so they’re a delicious low-calorie way to bulk up salads and stir-fries. FLAVOUR FIEND Mushrooms are naturally high in glutamate, which contributes to their rich, savoury flavour (also known as umami). ENERGISER BUTTONS Mushrooms provide a raft of energising, stress-relieving B-group vitamins, including niacin and riboflavin. GUT GOODNESS One cup of mushrooms contains just over 1g of fibre, helping…

1 Farmers Union Greek Style All Natural Light Yoghurt & passionfruit pulp Per 125g yoghurt + 2 passionfruit: 522kJ (125cal), 8.4g protein, 5g fat, 3.3g sat fat, 9.6g carbs, 9.6g sugar, 5g fibre 2 Helga’s Gluten Free Soy & Linseed & Mayver’s Dark Roasted Unsalted Peanut Butter Per 1 slice bread + 1 tbs peanut butter: 926kJ (222cal), 7.6g protein, <1.7g sat fat, 18.5g carbs, 2.9g sugars, 3.9g fibre, 170mg sodium 3 Punnet of strawberries Per 250g punnet: 273kJ (65cal), 1.8g protein, 0g sat fat, 9.8g carbs, 9.5g sugars, 6.3g fibre 4 Chris’ Foods Smooth Hommus & carrot sticks Per 1 carrot + 1 tbs hoummos: 422kJ (101cal), 2.3g protein, 0.5g sat fat, 9.8g carbs, 8.1g sugars, 5.7g fibre, 140mg sodium 5 Flat white coffee Per regular takeaway coffee: 657kJ…

BEAT THE WINTER BLUES! p16 Australasian Menopause Society. 2019. What is menopausal hormone therapy (MHT) and is it safe? Available at www.menopause.org.auAccessed April 2022. Better Health Channel. 2011. Thyroid — hypothyroidism. Available at www.betterhealth.vic.gov.au Accessed April 2022. Better Health Channel. 2015. Fatigue. Available at www.betterhealth.vic.gov.auAccessed April 2022. Better Health Channel. 2022. Iron and iron deficiency. Available at www.betterhealth.vic.gov.au Accessed April 2022. Cancer Council. 2008. How much sun is enough? Available at www.rch.org.auAccessed April 2022. Cleveland Clinic. 2021. Perimenopause. Available at my.clevelandclinic.org Accessed April 2022. Davis et al. 2021. Characterizing long COVID in an international cohort: 7 months of symptoms and their impact. eClinicalMedicine. 38: 101019. HEART HEALTH SPECIAL, p28 Better Health Channel. 2014. Cholesterol. Available at www.betterhealth.vic.gov.au Accessed March 2022. Better Health Channel. 2022. Cholesterol — healthy eating tips. Available…

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…