Innholdsfortegnelse for February 2023 i Healthy Food Guide

My mother turns 80 next year. She doesn’t want a fuss, but I’m trying to convince her otherwise. I think it’s a birthday worth making a big deal of, especially because she has just come through serious emergency surgery that, frankly, would probably have killed a less fit and healthy person of her age. Mum is the poster child for taking good care of your health. At 79 she has been completely independent, managing her home and an acre of beautiful gardens in rural NZ. She drinks occasionally, has never smoked and eats plenty of seasonal fruit and veg from her garden. This recent health event was her first and caused by a perfect storm of age-related factors. If anything could have prevented it, she was already doing it. There’s…

K is king Eating your 5-plus-a-day veg may help reduce the likelihood of fractures in later life, a new study finds. Women who eat more than 125g of vitamin K-rich dark leafy veg per day, or consume one-to-two serves of veg, are 31 per cent less likely to suffer fractures than those who eat just 75g. Hullo kale, spinach, avo broccoli and kiwifruit! Food & Function TIME FOR A CUPPA A daily cup of tea or three can promote good health in later life by helping counter calcification of the arteries, Perth’s Edith Cowan University has found. The secret is the flavonoids in tea. Not a big fan of tea? The good news is you can fill up on flavonoids by enjoying apples, nuts, citrus fruit and berries. Arteriosclerosis, Thrombosis…

Q Does exercise affect our gut bacteria? We all know that exercise is important in keeping us physically and mentally well, but regular physical activity gives gut bacteria a workout too. Recent research shows exercise can positively impact gut health by increasing the diversity of the microbiome and enriching the microflora of the gut. This helps to reduce obesity and gastrointestinal dysfunction and lowers inflammatory action in the gut. Bloating is generally described as a feeling of fullness or discomfort, accompanied by swelling of the stomach. While feeling bloated after eating a large meal is normal, frequent distention that lasts for more than an hour after a meal may be an indicator your gut flora isn’t functioning optimally. Constipation Evidence indicates that an imbalance of bacteria may contribute to constipation…

MONDAY Grilled chicken skewers with hummus yoghurt 30 mins Serves 4 ✔diabetes friendly ✔gluten free 8 wooden skewers1 tablespoon olive oil2 teaspoons dried oregano1 lemon, grated zest and juice600g chicken breast fillets, cut in 2cm chunks1 medium-sized red capsicum, cut in 2cm chunks4 corn cobs400g can chickpeas in spring water, drained, rinsed½ cup low-fat plain yoghurt2 large bunches spinach, trimmed, roughly chopped 1 Soak wooden skewers in cold water for 5 minutes. Mix the oil, oregano and the lemon zest in a large shallow dish. Add chicken to dish and toss to coat. Thread chicken chunks and capsicum alternately onto soaked skewers. 2 Heat a barbecue hotplate to high or spray a large grill pan with oil and set over a high heat. Cook chicken skewers and corn cobs, turning,…

BASE RECIPE Blender muffin $AVER Serves 12 (makes 12 muffins)Cook 25 minsPrep time 5 mins 2 large ripe bananas2 cups rolled oats1 cup reduced-fat Greek-style yoghurt2 eggs4 tablespoons honey1½ tablespoons self-raising flour1 teaspoon baking soda1 teaspoon vanilla essence 1 Preheat oven to 180°C. Spray a 12-hole (¹⁄³-cup capacity) muffin tin with oil, or line with paper muffin cases greased with oil. 2 In a blender, place all ingredients in the above order. Process using the pulse action for 1–2 minutes, or until mixture is smooth and creamy. You may need to give the mixture a stir to move the ingredients around. 3 Pour mixture into prepared muffin tin. Lightly press toppings of your choice into each muffin (see topping ideas next page). 4 Bake for 20–25 minutes, or until muffins…

PANTRY CHILLED/FRESH GREAT FOR kids SPREADS CHILLED/FRESH CHILLED/FRESH…

Each day’s meal plan gives you… • 8700kJ (about 2080cal) for weight maintenance • Over 40g fibre for a happy digestive system • Over 100% of your daily vitamin C needs to support your immune system • Less than 2000mg sodium to keep your ticker healthy • 2-3 dietitian-approved snacks for at home or on–the–go For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Avocado & eggs on toast 2 slices wholegrain toasted topped with ¼ avo, 1 tomato & 20g goats cheese, served with 2 hard-boiled eggs • Regular latte (2600kJ/620cal) Lunch • Hummus & tuna crackers made of 8 wholegrain crispbreads topped with 2 tbs hummus and 1 x 95g can tuna in oil (drained), served with 1 cup crudités • 1 banana (2300kJ/550cal)…

YOUR COMPLETE GUIDE TO THRIVING THROUGH MENOPAUSE, p16 Barnard, Neal D. et.al. 2021. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 28(10): 1150-1156. Gail A et.al. 2019 Changes in body composition and weight during the menopause transition. JCI Insight. 4 (5). Jean Hallis. How to manage the change before ‘The Change’. Available at www.jeanhailes.org. au Accessed November 2022. Yashvee Dunneram et.al. 2018. Dietary intake and age at natural menopause: results from the UK Women’s Cohort Study. J Epidemiol and Community Health. 72(8): 733-740. 5 PROVEN WAYS TO BUILD A HEALTHIER FAMILY, p22 Australian Bureau of Statistics. 2015. Australian Health Survey: Physical Activity, 2011–12. Available at www.abs.gov.au Accessed November 2022. BBC News. Too much…

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…

I have a teenage boy who practically lives off instant noodles. How bad are they for him? What can I give him instead that he will eat and that doesn’t cost too much? Katie Saunders, via email Q & A Instant noodles are cheap and popular with teenagers, but you‘re right to say they aren’t a great everyday choice. Most instant noodles have been deep fried, which is what makes them cook ‘instantly’, and the types of oil used are often high in sat fat. Instant noodles are also low in fibre and protein, meaning they aren’t that filling, plus they’re high in sodium. Some can have as much as 2900mg sodium per serve (nearly 1.5 times as much as the 2000mg we are okay to have in a whole…

As we get older our nutrition needs change, and this will affect what makes a good lunch choice for us. Preschoolers, on-the-go all the time, need small and frequent snacks during the day as they have smaller tummies. As children grow, their physical changes will often determine which nutrients they need more of, such as calcium for growing strong bones, or iron during puberty. At university or work, a healthy lunch depends on what we’re doing. A builder, nurse or fitness trainer will have very different lunch needs to someone who sits in an office or truck all day. And when retirement rolls around, our energy needs are not as great as when we were younger. Taking a lunch to school, uni or work puts you in control of what,…

SHOP LIKE A DIETITIAN ✓ Made with whole grains ✓ More than 5g fibre per 100g ✓ Less than 400mg sodium per 100g ALLERGY FRIENDLY GREAT FOR kids…

SHOP LIKE A DIETITIAN ✓ Around 600-800kJ per serve for adults and 400-600kJ for kids ✓ Less than 10g sugar per serve ✓ More than 3g fibre per serve GREAT FOR kids Find out more Scan the QR code for the full winner’s list All prices were correct at the time of publication but are subject to change. Many products are also available at stockists additional to those specified.…

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 analysis is provided for…

If you’re a woman in your 40s or 50s, chances are you’re becoming a whole lot more aware of the world of ‘peri’ — the name given to the years preceding menopause when pronounced hormonal changes start to affect your life. Finally, a whole lot more attention is being paid to what women of these ages go through, with more evidence becoming available to help us manage symptoms and to thrive through this life phase. So, if you’ve noticed you’re gaining weight in areas you’ve never gained weight before, or are constantly hot, or are simply not feeling great, here’s what you need to know about taking control of your diet and health through these years. The phases of menopause The menopausal years of a woman’s life can be broken…

There’s something going on in our homes. Our children are less active and eat more fast or ultra-processed food than ever. So how do we help our children stay healthy and active, and set them up for lifelong good habits? We share some simple health routines you can incorporate into your day-to-day lives. 1 MOVE TOGETHER, EVERY DAY Children spend an average of three hours per weekday and almost four hours per weekend day using screens. A recent survey found kids with screens in their bedroom take 1000 fewer steps per day than those without. With extensive research finding long periods of sitting and excessive screen time are linked to increased rates of obesity, it’s important to get your kids up and active. Allocate time for this every day. It’s…

Chicken & avo pasta salad Serves 4 Prep 10 mins ✓ diabetes friendly 2 cups (310g) cooked farfalle pasta250g shredded cooked skinless chicken breast (see tip) 1 green capsicum, finely chopped½ red onion, finely chopped1 large Lebanese cucumber, chopped1 serve (70g) Creamy avo sauce (see opposite)1 teaspoon finely grated lemon zestFresh basil leaves, to serve1 grainy roll, to serve 1 Place pasta, chicken, capsicum, onion and cucumber in a large bowl. Add Creamy avo sauce and stir to combine. 2 Divide among 4 reusable containers or jars. Sprinkle with lemon zest and basil leaves. Serve with a grainy roll straight away, or drizzle a layer of lemon or lime juice over the surface, cover with plastic wrap, then lid and refrigerate. Drain off the juice before serving. To refrigerate:…

A good eggplant There are stacks of reasons to adore luscious, purple-skinned eggplant — a veg that adds a nutritious flavour twist to any meal from breakfast to dinner. ANTIOXIDANT ACE Eggplants get their glorious purple hue from compounds called anthocyanins, which have powerful antioxidant properties. LIGHTER CHOICE Like most vegetables, eggplant contains very few kilojoules. A whole small eggplant provides just 296kJ (71cal). GOOD FOR YOUR GUT A small eggplant boasts 7.6g of fibre. That’s at least a quarter of your daily gut-loving fibre requirements. VITAMIN BOOST You’ll get a small hit of vitamin C when you enjoy eggplant, with 20 per cent of your daily needs per small veg. PURPLE POWER Eggplants contain potassium, which is important for nerve and muscle function. A small eggplant offers up to…

SHOP LIKE A DIETITIAN ✓ More than 120mg calcium per 100g ✓ Less than 10g sugar per 100g (no added sugar, if possible) ✓ Added probiotics ALLERGY FRIENDLY GREAT FOR kids…

Summer food safety Don’t let your picnic creations spoil in the sun – follow these savvy steps to summertime food safety. ➜ EYES ON THE CLOCK Consume food within four hours of taking it out of the fridge. If you plan to take leftovers home to finish after your picnic, don’t keep them out of the fridge for more than two hours. ➜ KEEP IT COOL Transport cold food items in an esky with ice and ice bricks. Avoid packing warm food in the esky – if you’re planning on taking cooked food, cook it the day before and chill it in the fridge overnight. ➜ SEPARATE RAW & READY-TO-EAT If you’re barbecuing, keep raw foods like steak and sausages separate from ready-to-eat foods like salads and desserts. Use dedicated…

1 A small eggplant boasts 7.6g of fibre. That’s at least a quarter of your daily gut-loving fibre needs (p80). 2 Despite the rumours, a moderate intake of one or two serves of soy-based food is not associated with an increased risk of developing breast cancer (p21). 3 There are over 100 trillion micro-organisms living inside our body, with the vast majority residing inside our digestive tract (p31). 4 As you get older, eating protein at every meal is essential to keep your muscles strong and prevent falls (p29). 5 A fibre-rich diet, including lots of vegies, fruit, whole grains, nuts and legumes will help support your gut health (p34). 6 Perimenopause or ‘peri’ refers to the years prior to menopause and can last anywhere between four and 10 years…