Innholdsfortegnelse for March 2023 i Healthy Food Guide

One thing I’ve discovered working on Healthy Food Guide is that healthy eating is a surprisingly emotive topic. Food isn’t only fuel for our body, it’s part of our identity. It plays a role in how we give or receive love and hospitality, spend time with friends and family, mark life’s significant occasions, nurture our children, express creativity, gain pleasure, and for some, process emotions and reward or deny ourselves. Because of this, trying to eat healthily can become a complicated affair. This is especially so when so much healthy eating advice is infiltrated by diet culture and weight-loss messaging, particularly in this era of social media, where ‘fitspo’ influencers push their plans, products and supplements onto anyone who follows them. For anyone who has struggled with their…

50% The number of people who achieved diabetes remission and discontinued their medication for at least one year following a course of intermittent fasting — where people eat only within a specific time window. Equally important, 65 per cent of these people had had the condition for more than six years. Journal of Clinical Endocrinology & Metabolism DIETITIANS WEEK 20–26 MARCH Dietitians Week is set to celebrate healthy eating from 20–26 March. The annual awareness event, hosted by Dietitians Australia, is all about acknowledging the ways Accredited Practising Dietitians — the gold standard of dietitians in Australia — help individuals and communities lead healthier and happier lives. NUT IT OUT! Nuts are high in fat and energy dense, so does this mean they’re linked to weight gain? Not at all,…

Many of us are familiar with probiotics, such as certain yogurts and fermented foods, full of ‘good’ bacteria that can keep the gut healthy. You might even have heard of prebiotics, foods rich in complex carbohydrates (dietary fibre) that help foster and fuel good bacteria in the large intestine. Popular prebiotic foods include oats, nuts and legumes. But what about postbiotics? What are they and how do they affect our gut health? What is a postbiotic? Postbiotics are essentially the by-products of our gut microbiota. In other words, your body produces postbiotics after digesting prebiotic and probiotic foods. Examples of postbiotics include the short-chain fatty acids butyric acid (or butyrate), acetic acid (or acetate) and propionic acid (or propionate). These molecules are produced when good probiotic bacteria break down dietary…

Warm brown rice & chicken salad Serves 4 Prep 20 mins Cook 30 mins ✔ gluten free ¾ cup brown rice2 tablespoons extra virgin olive oil400g skinless chicken breast, halved horizontally through the middleZest & juice of 1 lemon1 head broccoli, cut into florets1 zucchini/courgette, coarsely grated2 x 125g cans sweetcorn, drained1 cup roasted red capsicum strips2 tablespoons honey1 bunch chives, finely chopped¼ cup flaked almonds, toasted75g Greek-style feta, crumbled 1 Cook rice in a large saucepan according to packet instructions. 2 Meanwhile, heat 1 tablespoon of the oil in a non-stick frying pan over medium-high heat. Cook chicken breast 4 minutes each side, or until juices run clear and cooked through. Transfer chicken to a plate and drizzle over 1 tablespoon of the lemon juice to rest before slicing.…

One in a melon Nothing is more satisfying than a slice of sweet, juicy watermelon on a hot summer’s day. They’re still in season, so here are five reasons to enjoy a natural watermelon sugar high. H2O HERO At over 90 per cent water, watermelon is a delightful way to keep hydrated in the heat. LIGHT BITE A cup of watermelon contains just 213kJ (51cal) — perfect for a light snack between meals. KITCHEN WHIZ Versatile watermelon is truly delicious in savoury dishes. Try adding watermelon to salads with haloumi or feta cheese for that pop of sweetness. IMMUNE SUPPORT Two large slices of watermelon provide a quarter of your daily needs of vitamin C, a nutrient that plays a key role in immunity. HEART HEALTHY The antioxidant lycopene gives…

A dollop of sauce, relish or mayo boosts flavour — but it can also unnecessarily add to your sugar intake. Here’s what you need to consider when walking down the condiment aisle. Natural vs. added There’s a big difference between natural and added sugar. You'll find natural sugar in fresh fruit and plain dairy foods, and added sugar in soft drink, ice cream, biscuits and the like. Natural sugar is fine, but limit added sugar to six teaspoons a day. Sugar sleuth Sugar pops up in all categories of the supermarket, not just in confectionary and desserts. Condiments can be chock-full of added sugar. Tomato and barbecue sauces, jams and jellies are particularly sweet; mayo and mustards less so. Label lingo Sugar can be listed as many different ingredients, so…

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 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…

‘Spanakopita’ surprise $AVER Serves 6 Prep 15 mins Cook 45 mins ✔ vegetarian 1 medium–large onion, finely diced3 tablespoons olive oil4 cups rainbow chard, leaves & stems roughly chopped2 cups finely choppedTuscan kale leaves1 lemon, zest and juice1 bunch of dill or parsley, roughly chopped2 large eggs1 teaspoon salt flakes¼ cup pine nuts60g feta250g cherry tomatoesPinch of caster sugarToasted sourdough, to serve (optional) 1 Preheat the oven to 190°C. 2 In a shallow, flameproof casserole dish, cook onion in 2 tablespoons of olive oil over medium heat for a minute or so. Put the lid on, reduce the heat to low and let the onion sweat for 5 minutes. Finish with the lid off until the onion is well and truly translucent and has become softened. 3 Add the chard…

Only 7 per cent of adults eat enough vegies — but the good news is that with the rise of bagged salads, it’s never been easier to lift your intake of health-giving greens. They‘re portioned and often washed and ready to eat — so here’s how you can embrace the best they have to offer. DIY HEALTHY DRESSINGS Mix 3 parts olive oil, 1 part vinegar or lemon juice, and fresh or dried herbs What’s in the crisper? Available in single-serve, double-serve or larger family-sized packs, the main bagged salad selections are: LEAVES Rocket, spinach, mesclun, iceberg lettuce, butter lettuce... these plain and simple greens are all winning choices, offering gut-loving fibre and a mixture of essential vitamins and minerals. SLAWS The simple combo of cabbage and carrot is available,…

1 Prepare a nutritious snack plate made of sliced raw capsicum, cucumber, celery sticks and a dollop of hummus. 2 Whip up a vegetable lasagne with capsicum cheeks as one of the layers. 3 To make a speedy pasta sauce, blitz jarred roasted capsicums with passata. 4 Having a barbecue? Throw capsicum halves on the grill for a delicious side dish. 5 Make a meat-free Monday feast by stuffing whole capsicums with a mixture of onions, rice, beans and cheese. 6 Blitz jarred roasted capsicums with cream cheese, walnuts and chilli flakes for a tasty dip. 7 Throw together a salsa for tacos or nachos with diced capsicum, corn kernels and lime juice. 8 Slice capsicum into strips and add to a homemade pizza with olives, cheese and meat. 9…

INTUITIVE EATING 101: CHANGE YOUR RELATIONSHIP WITH FOOD, p16 'ABC news. The Australia Talks survey has revealed 60% of us are trying to lose weight. Let’s unpack why. Available at www. abc.net.au Accessed January 2023. Australian Bureau of Statistics. Dietary behaviour. 2021. Available at www.abs.gov.au Accessed January 2023. Australian Institute of Health and Welfare. Overweight and obesity. Available at www.aihw. gov.au Accessed January 2023. Christoph et al. 2021. Intuitive eating is associated with higher fruit and vegetable intake among adults. J Nutr Educ Behav. Vol. 53(3): 240-245. Markey et al. 2022. A survey of eating styles in eight countries: examining restrained, emotional, intuitive eating and their correlates. Br J Health psychol. Vol. 28(1): 136-155. Van Dyke et al. 2022. Intuitive eating is positively associated with indicators of physical and mental…

Q I‘m in my early 50s and need to lose 20kg for health reasons. I‘ve considered a keto diet (too much food logging) and intermittent fasting, but would like a diet I can stick to without ‘starving‘. Donna Williams,via email A With all the diet trends that come and go, weight management can be confusing. The truth is, there is no one way of eating that works for everyone. It’s about finding one that is balanced, fits your lifestyle and feels realistic to maintain long term. You may find yourself getting caught in the trap of being ‘on’ or ‘off’ the diet, or you end up overeating or bingeing on days you can’t ‘stick to it’. Plus, being hyper-focussed on what you eat all the time can mess with your…

A study from 2022 found intuitive eating resulted in an improvement in self-esteem & a reduction in distress. According to a recent survey, at any one time, six out of 10 Australians are trying to lose weight. And yet, at the same time, the latest statistics show that the nation‘s rates of overweight and obesity continue to rise. Something’s not working as it should. NSW-based dietitian and director of the Centre for Intuitive Eating, Monique Jephcote, says our obsession with weight loss has the turned the equation for good health on its head. “Diets are a poor attempt at a one-size-fits all approach to ‘better’ health,” she says. “They promote short-term weight loss as the only goal — no matter what detriment this causes to your relationship with food, your…

Vegetarianism and veganism are ways of life for many, but it makes sense for all of us to enjoy some healthy meat-free meals — for the sake of our health and the planet. These ingredients make it easier and more enticing for you to cook the vegie way — and get enough all-important protein. 1 FROZEN EDAMAME BEANS Otherwise known as soy beans, edamame provide protein to satisfy hunger, iron to transport oxygen to muscles and calcium to strengthen bones. They’re full of gut-loving fibre, too, providing almost a fifth of your daily fibre needs in just half a cup. Vibrant, green and crunchy — add them to grain or bean salads for extra colour and protein. 2 LENTILS Canned lentils are a convenient and versatile ingredient that…

KIDS IN THE KITCHEN To make these delicious healthy snacks below — and more — for your kids‘ lunchboxes, visit healthyfood.com and be inspired! 1 Meadow Fresh Strawberry Yoghurt Pouch Per 70g pouch: 190kJ (45cal), 1g fat, 0.7g sat fat, 5.2g carbs, 4.2g sugar, 3.5g protein, 105mg calcium, 25mg sodium 2 Mother Earth Better Bars Raspberry Per 30g bar: 537kJ (128cal), 2.9g protein, 4.4g fat, 0.5g sat fat, 17.3g carbs, 2.9g sugar, 3.8g fibre, 39mg sodium 3 Hard-boiled eggs Per 2 eggs: 469kJ (112cal), 11.1g protein, 7.5g fat, 2g sat fat, 0.3g carbs, 0.3g sugar, 0g fibre, 132mg sodium 4 Pop ‘n’ Good Popping Corn Per 25g pack: 425kJ (102cal), 3.2g protein, 1.2g fat, <1g sat fat, 19.4g carbs, <1g sugar, 0.1mg sodium 5 VGood PeaNOT Butter Smooth Per 31g…