Innholdsfortegnelse for September 2022 i Healthy Food Guide

It’s a pleasure to take over the helm of Healthy Food Guide magazine while Brooke Delfino is on maternity leave. Some Kiwi readers may remember me from the New Zealand edition, before it went digital. So much has happened since then, from lockdowns to cost-of-living hikes and gloomy economic forecasts. But one thing that remains constant is the importance of good health and sharing nourishing meals with the ones we love. In fact, in uncertain times, this is what keeps us resilient and able to weather whatever storms we face. Despite news stories of exorbitantly priced lettuces and other inflated grocery costs, at HFG we want to make sure you can stay on track with healthy eating. So, in every issue, we’ll provide you with affordable recipes that use seasonal…

5 million The number of bananas eaten by Aussies every day, according to the Australian Banana Growers Council. This fruit is a great source of energy and potassium, a nutrient essential for good nerve and muscle function. Bananas also make a handy portable snack, as they come in their own natural packaging! TAKE THE PRESSURE DOWN Prolonged high blood pressure among the 60-plus age group increases the risk of dementia and early death, so getting blood pressure under control, mid-life, is essential for keeping your brain in top condition and reducing this risk. J Am Coll Cardiology EAT TO BEAT DEPRESSION AUSTRALIA HAS ONE OF THE HIGHEST RATES OF MALE SUICIDE GLOBALLY. BUT A NEW STUDY REVEALED MEN AGED BETWEEN 18 AND 25 WITH POOR DIETARY HABITS REDUCED THEIR…

Bloating happens when your gastrointestinal tract — your digestive system running from your mouth down to your anus — fills with air or gas. If you’re among the 30 per cent of people who sometimes feel bloated after a meal or whose trouser buttons pop apart by the end of the day, you’ll know just how uncomfortable and frustrating this is. For most people, the occasional belly tightness or build-up of gas is normal, albeit unwelcome. But for one in seven, bloating and digestive issues can be severe and frequent enough to affect their quality of life. Why am I bloated? A number of factors can lead to bloating. These include eating or drinking too fast so you also gulp down air. Chewing gum can have a similar effect. Stress,…

Step 1 TWEAK YOUR PLATE If you’ve been addressing your food intake over a significant period of time, it’s likely your body has become more efficient at burning calories, so now requires more kilojoules to support ongoing fat loss. If your intake is relatively low — less than 6000kJ (1400cal) a day — you may actually need to increase your intake by between 800 and 1200kJ (200–300cal) a day to adequately fuel your muscles and support ongoing weight loss. This may also work in reverse, so if you’ve been eating more liberally, you may find that reducing your intake by the same amount may help to induce weight loss. ➜ Make it work for you In practical terms, this small tweak to your overall kilojoule intake could be as simple…

The occasional pantry inventory stops you from running out of the basics 1 Barilla Whole Grain Spaghetti Per 85g serve: 1238kJ (296cal), 11.1g protein, 53.1g carbs, 8.5g fibre 2 Cobram Estate Australian Extra Virgin Olive Oil Classic Flavour Per 15ml serve: 517kJ (124cal), 2.1g sat fat, 0mg sodium 3 Carman’s Fibre Rich Australian Oats Per 50g serve: 720kJ (172cal), 5.5g protein, 0.6g sat fat, 26.6g carbs, 0.5g sugars, 7.8g fibre 4 Mayver’s Dark Roasted Unsalted Peanut Butter Smunchy Per 20g serve: 486kJ (116cal), 5.2g protein, 1.2g sat fat, 1g sugars, 1.6g fibre, <5mg sodium 5 McKenzie’s Dried Whole Green Lentils Per 50g serve: 719kJ (172cal), 13.8g protein, <1g sat fat, 21.6g carbs, 8.7g fibre 6 MasterFoods Mixed Herb Blend 0kJ (0cal), 0g sat fat, 0mg sodium 7 Lucky…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH Timely advice While at home with Covid-19, my sister contactlessly delivered to me the July issue of HFG magazine. Imagine my surprise to find the ‘Best Foods To Fight Cold & Flu’ article as part of your Ultimate Winter Immunity Guide. I immediately ordered groceries online, stocking up on the recommended goodies. Thank you for always knowing what readers need, and delivering it every time! Elly Bousles, NSW Worth celebrating The June issue of Healthy Food Guide magazine was the 200th birthday collector’s issue. Happy 200 big, bold and bright issues! Your magazine is jam-packed with reliable facts and figures, practical tips and delicious recipes for households all across Australia and New Zealand, enabling us to…

Tomato & chickpea salad Serves 4 (as a side) Prep 10 mins ✔ gluten free ✔ vegetarian ✔ diabetes friendly ✔ dairy free 1 tablespoon olive oil 1 tablespoon lemon juice ½ teaspoon ground cumin 60g baby spinach leaves 2 large tomatoes, sliced 1 x 400g can no-added-salt chickpeas, rinsed, drained 200g mixed cherry tomatoes, halved 1 eschalot/shallot, thinly sliced ¼ cup small fresh mint leaves 1 Place oil, juice and cumin in a small bowl, mixing to combine. 2 Arrange spinach on a serving platter, then top with tomato slices. Scatter over chickpeas, cherry tomato halves, eschalot and fresh mint leaves. 3 Serve tomato and chickpea salad drizzled with dressing and seasoned with freshly ground black pepper. PER SERVE 689kJ/165cal Protein 7.3g Total fat 6.7g Sat fat 1g Carbs…

Go, go, garlic! From pasta dishes and soups to salads and stir-fries, a myriad of meals can be brought to life with a good hit of garlic. With its anti-cancer and anti-bacterial properties, be sure to add bulbs of this nutritious goodness to your shopping trolley. Need more ideas to incorporate this aromatic all-rounder into meals? Try these delish ideas. 1 Take roast vegetables to the next level by adding a halved garlic bulb with fresh rosemary and thyme before baking them. 2 DIY healthier garlic bread by drizzling a thick slice of wholegrain toast with extra-virgin olive oil, then rubbing the cut side of a halved garlic clove all over the surface. 3 Place ricotta, cooked peas, peeled garlic, fresh basil leaves and pasta cooking water in a food…

Around 10 per cent of the average adult’s daily energy intake comes from sugar — despite the World Health Organization’s guidelines to keep it under five per cent (or six teaspoons per day). Sugar often hides in unexpected places, with packaged snacks a prime culprit. We show you how to spot sugar and snack smarter. Keep it natural Sugar is either natural or added. Natural sugars are in fruits and dairy foods like yoghurt and milk. Added sugars are found in foods like soft drinks, chocolate and cakes. Added sugars can be white or brown sugar, honey, maple syrup, rice malt syrup and even fruit juice concentrate. The natural sugars in whole foods are wrapped in essential nutrients such as gut-loving fibre and bone-strengthening calcium. Processed foods with added sugars,…

Each day’s meal plan gives you… • 6400kJ (about 1530cal) for gradual weight loss • 100 per cent of your daily vitamin C needs to support your immunity • 36g fibre for a happy gut • Less than 1500mg sodium to keep your heart healthy • Two to three satisfying snacks for home or out and about MONDAY Breakfast • Cereal & fruit 3 Weet-Bix, 1 cup reduced-fat milk, 10 strawberries & pinch cinnamon • 1 regular skim latte (1800kJ/430cal) Lunch • Pesto, roasted pumpkin & spinach pizza (p65) • 1 orange (1600kJ/380cal) Dinner • Homemade traybake made with 1 small fillet salmon, ½ small sweet potato & 1½ cups cauliflower, cooked in drizzle olive oil (1900kJ/450cal) Snacks • Dukkah eggs (p73) • 1 cup raw vegie sticks & 1…

OVEREATING EXPLAINED p16 Butterfly Foundation. Available at https://butterfly.org.au/ Accessed June 2022. Chao A. 2015. Food cravings mediate the relationship between chronic stress and body mass index. J Health Psych 20:721–729. Fahrenkamp AJ. 2019. Food cravings and eating: The role of experiential avoidance. Int J Env Res Public Health. 16:1181. Hill et al. 2020. Stress and eating behaviours in healthy adults: a systematic review and meta-analysis. Health Psychology Review. 16 (2): 280-304. Marci E. et al. 2001. Night eating syndrome is associated with depression, low self-esteem, reduced daytime hunger, and less weight loss in obese outpatients. Obesity Research 9 (4):264-267. Yau et al. 2013. Stress and eating behaviours. Minerva Endocrinol. 38 (3): 255-67. BLOATING 101 p22 CSIRO, 2019. Gut health and weight loss: An overview of the scientific evidence of the…

Q & A Despite my decades of dieting and poor body image, how can I encourage my 14-year-old daughter to have a healthy relationship with food and her body? Nikita, via email The most powerful thing you can do for your daughter is to work on your own relationship with food, as this will allow you to lead by example. Children are sponges in the way they listen to everything you say. So the way you talk about your body — and other people’s appearances — really matters. Even if you feel uncomfortable in your own body, don’t call yourself fat or tell your child how much you hate your appearance. Be aware, too, of the language you choose to use when describing food. Avoid saying ‘good’, ‘bad’, ‘crap’ or…

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. 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’. 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. 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 analysis is provided for…

If the thought of meal planning, grocery shopping and cooking every night of the week puts you off, consider meal delivery kits. Most work on a subscription model where you receive a set number of dinner packs each week. As long as your kitchen is stocked with pantry basics like oil, vinegar and seasonings, all you have to do is follow the step-by-step, easy instructions using the supplied portioned and prepared ingredients, and dinner is served! Are meal kits healthy? If you’re pressed for time or not confident in the kitchen, meal delivery kits can be a game changer. But are they healthy? On the plus side, research reveals popular meal delivery kits provide two to three serves of vegetables, and some have a high proportion of health-giving whole grains.…

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…