Innholdsfortegnelse for August 2022 i Healthy Food Guide

Two years ago, I wrote my last Editor‘s letter before going on maternity leave to have my gorgeous daughter, Lila. I’m now happy to share that a little baby boy will be arriving… any day now! So, it’s time to introduce you to new members joining the HFG team. Jen de Montalk will be taking the reins as the managing editor in my absence. She brings with her a wealth of knowledge, having been the New Zealand print and digital editor for many years. Nutritionist Kathleen Alleaume also joins the team — some of you might recall her name from HFG’s 30-Day Reset program. One thing that won‘t change is our commitment to helping you make every meal healthier. There‘s no denying that food prices are on the rise, so…

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…

Agave nectar Brown sugar Caramel Coconut sugar Fructose Fruit juice concentrate Glucose Golden syrup High fructose corn syrup Honey Invert sugar Maltodextrose Maple syrup Palm sugar Raw sugar Rice malt syrup GET SAVVY WITH SUGAR CLAIMS Three common marketing claims to be sceptical about: 100% natural sugar This is confusing since all sugars (unless they’re artificial sweeteners) are ‘natural’ because they are all sourced from plant extracts. For instance, white sugar is derived from the sugar cane plant, but this doesn’t mean it’s healthy for you. No added sugar This usually means no refined, white sugar has been added. It does not mean there is no sugar naturally occurring in the product (as is the case with fruit juice), or that other forms of sugar, such as rice malt syrup…

Eating for good health and optimal happiness is, in fact, no secret at all. The same food groups that appear time and time again for encouraging good physical health also support your mental health. “[Focus on] whole grains, vegetables, fruits, legumes, nuts and healthy fats,” says Dr Dawson. “In particular, you want the fibre. That seems to be really good for your gut.” Jean Hailes naturopath Sandra Villella recommends the Mediterranean diet, with its focus on plant foods and healthy fats from olive oil, fish, nuts (especially walnuts) and seeds, for good mental health. While the Mediterranean diet has a significant amount of published research backing it, other cuisines like the traditional Costa Rican and Japanese diets, also follow principles that are similar to the Mediterranean diet. A ‘good-mood diet’…

Some cuisines offer a large selection of naturally gluten-free dishes, but always double check with wait staff before ordering. If in a big group, try to be the last person who places their order, as your request will be front of mind among wait staff and more likely to be relayed correctly to the kitchen. Dietitian Melissa Meier suggests choosing the following coeliac-safe options: Gluten-free pizza or pasta  Grilled meat or seafood with vegetables or salad  Meat/seafood & vegie stir-fries with gluten-free sauces  Tacos or nachos made with meat/ seafood & beans  Curry or dhal served with rice…

Spicy chicken & tomato stew Serves 4 Prep 30 mins Cook 2 hrs 20 mins Cost per serve $4.10 ✔dairy free ✔diabetes friendly 1 tablespoon olive oil 8 skinless chicken drumsticks 1 brown onion, thinly sliced 3 garlic cloves, crushed ½ teaspoon chilli flakes 4 tablespoons fresh rosemary 4 anchovies (optional), drained, finely chopped 1 x 700g bottle tomato passata 2 bay leaves 2 tablespoons balsamic vinegar ¼ cup pitted Kalamata olives 150g wholemeal spaghetti 2 bunches broccolini 120g baby rocket 1 fennel bulb, thinly sliced ½ small red onion, thinly sliced ¼ cup fresh flat-leaf parsley leaves, to serve 1 Heat oil in a large flameproof casserole dish with fitted lid over medium-high heat. Add drumsticks and cook, turning, for 3–4 minutes or until browned all over. Remove chicken…

Cans, pouches and tubs of ready-made soup make for handy work lunches and no-fuss dinners, but some store-bought varieties can be eye-wateringly salty. Here’s what to consider. Hold the salt Eating too much salt (sodium) can spike your blood pressure, so it’s wise to keep your intake to a minimum. Aim to cap it at 2000mg per day — the less sodium, the better for your heart health. While it’s true your body needs some sodium to function properly, you don’t need to add extra salt to a cooked meal. The sodium in the ingredients used to make the meal will more than cover your bases. Portion wise A packet of store-bought soup rarely contains just one serve — those small-ish cans, pouches and tubs are often labelled as containing…

Each day’s meal plan gives you … • 8700kJ (about 2000cal) for weight maintenance • More than 100g protein to keep pesky hunger pangs at bay • At least 35g fibre for a healthy gut • Healthy fats to boost heart & brain health • Two to three satisfying snacks for home or out and about For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Avo & tomato toast made with 2 slices wholegrain toast topped with ¼ avo, 2 slices cheese & 1 tomato • 1 regular flat white (2600kJ/620cal) Lunch • BBQ chicken roll 1 small wholegrain roll with 100g BBQ chicken, 1 tsp mayo, 1 tomato, ½ carrot, ½ cucumber & shredded lettuce • 1 apple (2400kJ/570cal) Dinner • Butter chicken (p56) (2000kJ/480cal)…

LETTER OF THE MONTH Heart of the matter I’ve been buying HFG magazine for years because the information you provide is always well-researched and not full of gimmicks. Having recently discovered I have coronary artery disease, the April and June editions were extra relevant, particularly the articles on the Mediterranean diet and the foods to beat cholesterol. Thank you for inspiring me to make beneficial changes. Helen Renney, NSW Delicious inspo! Being a fussy eater makes eating healthy meals a whole lot harder, but your magazine has helped me find and cook tasty and affordable meals that suit my needs and wants. Often when I’m craving junk food, I take a look through my latest copy of HFG and I’m inspired to get back on track. I’ve even planted vegetables…

Paw patrol Own a dog and aged between 65 and 84? You’re 50 per cent less likely to develop a physical disability than non-owners. As well as getting you outdoors for daily exercise, caring for a lovable, loyal dog boosts your mood. PLOS One HEALTHY BONES ACTION WEEK 23—29 August Encourage good calcium habits with fun activities and craft projects you can do with your kids that highlight the link between dairy foods and strong, healthy bones. Visit www.dairy.com.au/our-programs/healthy-bones-action-week for resources and further information. 30 grams The amount of nuts (a small handful) to eat every day and reap a range of health benefits. Full of healthy fats and filling fibre, nuts also provide vitamins E and B, plus magnesium and selenium. Pick ‘n’ mix! HARSH REALITY DEATHS…

Most of us think of sugar as the white stuff we add to coffee or the sweet stuff that makes cakes taste so good. But sugar comes in many forms and is often hiding in seemingly healthy foods, too. Sugar is basically a carbohydrate. As well as the refined, processed sugar you buy for baking, healthy foods like fruit, milk and even some vegetables (corn, potatoes, peas) are also sources of natural sugars. With so much noisy ‘talk’ out there about sugar, we give you the facts. Not all sugars are created equal Fruit, vegetables and whole grains are an important part of a healthy diet, so the natural sugars in these foods are not the ones you need to worry about. That’s because whole natural foods are also a…

1 LEEKS The prebiotics in leeks can positively influence gut bacteria and mood. Use leeks in place of onions. 2 HERBAL TEA Dehydration affects your mood, concentration and energy. Herbal teas are an antioxidant-rich beverage. 3 LEGUMES Lentils boost serotonin, a feel-good hormone. Add them and other legumes to winter soups and curries. 4 FERMENTED FOODS Sauerkraut and kimchi foster good gut bacteria diversity. This can improve your sense of wellbeing. 5 DARK CHOCOLATE The mood-boosting effects of this food is likely due to its high antioxidant content. Another reason chocolate makes you smile! 6 YOGHURT Probiotics in yoghurt boost good gut bacteria. Yoghurt is low GI too, which balances blood sugar levels to stop that ‘hangry’ feeling. 7 NUTS All tree nuts boost your brain function and mood, but…

Even the smallest amount of gluten (one hundredth of a slice of bread) can cause gut damage for someone with coeliac disease. This is why it’s essential food venues prevent gluten-free foods from coming into contact with gluten-containing foods. Known as cross-contamination, this can easily occur if just a few breadcrumbs come into contact with a peanut butter jar via a knife, or the same chopping board or serving tongs are used for both gluten and gluten-free foods. Separate cookware/utensils is one way to prevent cross-contamination, as is clear labelling and separate storage areas.…

Lovely leeks Hearty stews, creamy soups, piping hot pies… versatile leeks offer wholesome nutrition with subtle sweet flavour. Here’s why you should fill your shopping trolley with this veg in winter. GUT FRIENDLY One leek gives about a fifth of your day’s gut-loving fibre needs. Leeks also contain a type of prebiotic fibre (fructooligosaccharides) that feeds the good bacteria in your gut. PREGNANCY GOODNESS You can get about 20 per cent of your daily folate needs from just one leek. Folate is a vital nutrient for mums-to-be. 20/20 VISION Leeks contain beta-carotene, which converts to vitamin A to support good eye health. ENERGY BOOST The humble leek offers eight to 18 per cent of your daily needs of energising iron, along with more than 100 per cent of your daily…

1 Vitasoy Soy Milk Calci-Plus Per 250ml serve: 673kJ (160cal), 8g protein, 1g sat fat, 14.5g carbs, 8g sugar, 1.5g fibre, 400mg calcium 2 Yumi’s Spinach Dip Per 20g serve: 346kJ (83cal), 0.5g protein, 0.7g sat fat, 1.2g carbs, 74mg sodium 3 Abbott’s Bakery Gluten Free Mixed Seeds Per 83g serve (2 slices): 1020kJ (244cal), 5.3g protein, 0.9g sat fat, 34.4g carbs, 4.5g fibre, 280mg sodium 4 Olina’s Bakehouse Seeded Snackers Sour Cream & Chives Per 25g serve: 474kJ (113cal), 5.5g protein, 0.8g sat fat, 7.6g carbs, 5.1g fibre, 86mg sodium 5 San Remo Pulse Pasta Chickpeas Per 125g serve: 1850kJ (443cal), 22.5g protein, 0.6g sat fat, 71.3g carbs, 11.3g fibre, 15mg sodium 6 Dolmio Tomato, Onion & Roast Garlic Reduced Salt Pasta Sauce Per 125g serve: 238kJ (57cal), 2.3g…

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…

Write to us at ‘Your say’ and you could win an Organic Merchant gift pack worth $230! This homegrown, award-winning range uses certified organic ingredients and is sustainably produced for optimal wellbeing. The gift pack includes two bath soaks (Vivifica and Aurum), three tea jars (Chamomile, Australian Outback Chai, Lemongrass & Ginger) and a tea infuser. For more details visit www.organicmerchant.com.au * Congratulations to Helen Renney, this month’s Your say winner, who wins a Saltwater picnic rug, worth $149. 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.…

Visit our healthy reads page by scanning the QR code below. Simple Wholefoods by Sophie Steevens. (Allen & Unwin, RRP $44.99) Use ingredients as close to their natural state as possible and discover the effortless deliciousness of whole foods. There are 100 family-friendly, tasty recipes to try in this cookbook, and all are plant-based, gluten-free and refined sugar-free. Your Daily Veg by Joe Woodhouse. (Hachette Australia, RRP $45) Celebrate everyday vegies in a fresh and modern way! Each chapter focuses on one veg or group of veg to create satisfying recipes that use minimal ingredients for maximum flavour. The tips for eliminating kitchen stress and saving time are handy, too.…

Imagine you served up last night’s dinner to a hunter-gatherer ancestor. Would they recognise it as food? If they did the same to you, would you be willing to take a bite? The modern-day diet has changed considerably in the last few decades, with much of it passing through a manufacturing plant, rather than just the farm gates. This increase in processed food consumption is among the many factors fuelling our rates of obesity, type 2 diabetes and heart disease, but what effect is it having on our mental health? Is there a link between food and mood? Deakin University’s Food & Mood Centre’s Dr Hajara Aslam and Dr Samantha Dawson, plus Jean Hailes for Women’s Health naturopath Sandra Villella, have been researching the best foods for health and happiness.…

Forget food trends and fad diets. For the one in 70 Australians who are living with coeliac disease, the importance of following a strict gluten-free diet is a very real thing. People living with coeliac disease have an immune system that reacts abnormally to gluten, causing damage to their small bowel. If left undiagnosed, serious health consequences can result. Currently, the only treatment for this medical condition is to follow a life-long gluten-free diet. Understandably, people living with coeliac disease can get nervous about eating food prepared outside their own kitchen. But there are ways to safely and confidently enjoy restaurant and cafe meals on a gluten-free diet. Read on to discover more. THE FOLLOWING RESTAURANT & CAFE FOODS HAVE GLUTEN:! → Wheat flour in sauces & gravies → Breadcrumbs…

Happy gut! Full of live cultures to support a healthy gut, Vaalia Probiotic Kefir Plain Yoghurt is a smart option from the yoghurt aisle. Per 150g serve: 495kJ (118cal), 8.1g protein, 2g sat fat, 13.4g carbs, 10.2g sugar, 2.5g fibre, 295mg calcium Full of flavour Tassal Infusions Tassie Salmon Garlic & Herbs is a delicious way to add protein to salads. Per 150g serve: 1560kJ (373cal), 30.8g protein, 4.8g sat fat, 2.4g carbs, 401mg sodium Dinner, plus! Boost curries, soups and stews with McKenzie’s Pulse Plus Peas, Lentils + Brown Rice. One serve has around one fifth of your daily fibre needs. Per 70g serve: 1040kJ (249cal), 11.4g protein, <1g sat fat, 44g carbs, 5.1g fibre, <5mg sodium Winter warmer Warm up with low-kilojoule, high-fibre Campbell’s Real Soup Immunity Pumpkin…

The many trillions of bacteria living in your digestive system play an integral role in overall good health, so keeping the balance of ‘good’ and ‘bad’ gut bacteria is vital. HFG gets to the bottom of all the pre- and probiotic products now found in supermarkets. Probiotics WHAT ARE THEY? Probiotics are the ‘good’ bacteria that, when consumed in the right amount, have a beneficial impact on gut issues, including constipation and diarrhoea. There are many different types of probiotics (or strains), such as Bifidobacterium BB-12® or Lactobacillus rhamnosus, LGG®. Only a handful of these have been studied in detail and proven to offer a health benefit. Before you buy any supplement, it’s therefore wise to speak to a doctor or dietitian to help you match the right probiotic strain…