Innholdsfortegnelse for August 2023 i Healthy Food Guide

As a parent of a daughter who has just left her teens behind, I found this month’s feature (p16) on how to instil healthy attitudes towards food, fitness and body image particularly poignant. The adolescent and teen years are a stormy time in anyone’s life, but seem to be particularly tough for Gens Z and Alpha, most of whom have never experienced life before social media. For parents or caregivers, competing with TikTok and Instagram to get across sensible messaging about health, body image and wellbeing, can be extremely challenging. It’s quite scary how much influence social media platforms have in shaping our kids’ thinking, and very telling that many tech moguls don’t allow, or at least limit, their own kids to access them. I know very well I didn't…

49% How much high-income countries could reduce their net emissions of greenhouse gases if their populations shifted to plant-based eating, a review found. And in doing so, their populations could be lowering their LDL cholesterol levels by as much as 14 per cent. European Heart Journal Greens with that? Encouraging healthier fast-food choices could be as simple as rejigging the menu, a UK study showed. In a delivery app, where lower- kilojoule foods and restaurants were more prominent, smaller portion sizes were the pre-selected default and nutritional labels were displayed, there was a reduction in the overall kilojoule count of up to 15 per cent in the orders of participants. European Congress on Obesity HALF BAKED The popularity of sourdough has surged in recent years, but a study suggests bought…

Practical cooking knowledge is a great gift to give your teens — especially if you want them to be able to look after themselves when they leave home. Search healthyfood.com for these basic dishes to teach them that’ll mean they’ll always be able to feed themselves. Scrambled eggs/omelette Eggs are a perfect meal in a hurry, and a scramble or omelette is a fantastic quick and healthy meal. Stir-fry Some vegetables, some protein and a pan: it’s all you need for an easy meal. Master this and you have an almost infinite array of dinner solutions at your fingertips. Salad Done right, salads are a full meal, not just a pile of leaves. Knowing how to make a good dressing and the ideal components to make a salad satisfying will…

LATTICE PASTRY To make lattice pastry pie lids, take half a sheet of pastry and cut 18 1cm-wide strips and 18 shorter (approx 9cm x 1cm) strips. On a sheet of baking paper, lay the long strips side by side about 1cm apart. Starting at one end, place the shorter pastry strips perpendicular to the long ones and weave under, over, under and over the long strips. Repeat with the rest of the short strips, spaced about 1cm apart, alternating whether you start over or under each time. Using an 8-9cm round cookie cutter or glass, cut six rounds out of the completed lattice pattern. Mini apple pies Serves 6 (six mini pies)Prep 20 mins Cook 30 mins ✓ vegetarian 2 large Granny Smith apples, cored, peeled if you prefer,…

Dumplings, dim sims and gyoza have made their way out of Chinese and Japanese restaurants and into our supermarket freezers — so whipping up Asian-style meals at home has never been easier. With so many varieties available, there’s a lot to consider in terms of nutrition. Here’s what you need to know. HFG TIP Dumpling soup is perfect when it's cold — just don't forget your vegies! Head to healthyfood.com for recipes. What's on the shelf? There’s a vast array of fillings on offer in supermarket dumplings, from meaty options such as beef, pork or chicken, to seafood and vegetables. There are plenty of exotic flavours on the market too, like ginger, chive, honey soy and Szechuan. Dumplings, gyoza and dim sims all contain a relatively similar nutritional profile, regardless…

HFG TIP Look for pickles with less than 400mg sodium per 100g Zingy pickled veg packs a tasty punch without adding a ton of kilojoules 1 Sandhurst Whole Artichoke Hearts In Brine Per 100g: 160kJ (38cal), 2g protein, 0g fat, 0g sat fat, 7g carbs, 3g sugar, 290mg sodium 2 Always Fresh Cucumbers – Bread & Butter Per 100g: 410kJ (98cal), 1g protein, 0.2g fat, 0.1g sat fat, 21.8g carbs, 20.2g sugar, 377mg sodium 3 Fehlbergs Gin & Tonic Flavoured Cucumbers Per 100g: 52kJ (12cal), 0.6g protein, <0.1g fat, <0.1g sat fat, 1.9g carbs, 1.1g sugar, 220mg sodium 4 Spring Gully Sweet Spiced Gherkins Per 100g: 745kJ (186cal), <0.5g protein, 0.5g fat, <0.1g sat fat, 42.2g carbs, 35g sugar, 110mg sodium 5 Lake Prespa Extra Hot Cucumbers Per…

POSITIVE HEALTH MESSAGES TO SHARE WITH YOUR TEENS, p16 Balance is better. Meeting the needs of youth. Available at www.balanceisbetter.org.nz. O’Reilley M. 2020. Social media and adolescent mental health: the good, the bad and the ugly. J Ment Health. Apr;29(2):200-206. Rounsefell K. et.al. 2019. Social media, body image and food choices in healthy young adults: A mixed methods systematic review. Nutrition & Dietetics. Vol. 77 (1):19-40. Sleep Health Foundation. 2019. Aussie teens forgo sleep for screens. Available at www.sleephealthfoundation.org.au THE LINK BETWEEN HEART DISEASE AND DEPRESSION, p22 The Conversation. 2021. Heart disease risk and depression: a new study explores whether the two may be linked. Available at www.theconversation.com. Carney, R., Freedland, K. Depression and coronary heart disease. Nat Rev Cardiol 14, 145–155 (2017). https://doi. org/10.1038/nrcardio.2016.181 Hyde, Janet S. PhD; Mezulis,…

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 (or more) iron. Amount of vegetable serves per recipe…

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…

For generations, people have been fascinated by the link between mind and body. For example, do people really die of a broken heart? Does a healthy mind indicate a healthy body? Scientists have been studying the association between mental and physical health for some time. Research has shown that depression is more common among people with heart disease compared to the general population. In people who are physically healthy, when followed over many years, those with elevated depressive symptoms are more likely to develop heart disease than those who don’t have depression. We also know that in people with acute heart disease, having depression is associated with increased risk of further heart attacks and death, not only from heart disease, but from any cause. Fewer studies have investigated whether these…

Cherry tomato, onion & herb focaccia Serves 8 Prep 10 mins plus 60 mins proving Cook 35 mins 2 cups gluten-free plain flour (see flour blend, p61)¾ teaspoon salt¾ teaspoon gluten-free baking powder2½ teaspoons instant dried yeast1½ cups buttermilk or water2½ teaspoons rice syrup or raw caster sugar2 tablespoons olive oil, plusextra for drizzling3 large cloves garlic, cut into slivers½ onion, thinly sliced1 cup (150g) mixed cherry tomatoes, halved2–3 sprigs oregano, leaves picked and finely chopped2 sprigs thyme, leaves pickedSea salt flakes 1 Grease a 24cm round cake tin or a 32 x 18 x 3cm brownie tray with olive oil. 2 In the bowl of a stand mixer with the paddle attachment (or into a large bowl if using a hand mixer), sift the dry ingredients. Mix on low…

When there’s no time for cooking, a heat-and-eat ready-made meal can be a much healthier choice than takeaway. Some options however, can send your sodium intake soaring. Here’s how to zap your way to a dietitian-approved, salt savvy dinner. Convenient cuisine criteria Sodium isn’t the only consideration when you’re on the hunt for a nutritious microwave dinner. Here’s what you’re looking for in a healthier, ready-made meal: ✓ Less than 700mg sodium✓ Around 1700kJ (400cal)✓ A minimum of 15g protein✓ Less than 7g saturated fat Salty situation The recommended daily maximum intake of sodium is 2000mg, but most of us eat more than this. Regularly exceeding 2000mg of sodium per day can increase your blood pressure which, in turn, increases your risk of heart disease, kidney disease and stroke. To…

Each day’s meal plan gives you… • Around 8700kJ (about 2080cal) for weight maintenance• Over 45g fibre to support your gut health• Less than 23g saturated fat to keep your ticker healthy• Less than 1900mg sodium with heart health in mind• 2-3 dietitian-approved snacks to enjoy at home or on the go For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • PB & banana toast2 slices wholegrain toast, 1 tbs natural peanut butter, 1 banana & a drizzle of honey• Regular flat white(2700kJ/650cal) Lunch • Egg & lettuce wrap1 wholemeal pita bread, 2 hard-boiled eggs, 1 cup lettuce & a drizzle of mayo• 1 cup crudités & 1 tbs hummus(1900kJ/450cal) Dinner • Quick chicken meatballs with crispy chickpeas (p51)(1800kJ/430cal) Snacks • 30g walnuts & 2 kiwifruit•…

I’m in my early 30s and recently diagnosed with very high cholesterol. It has me worried! I don’t smoke or drink and I’ve had a ‘healthy’ BMI all my life. I’m reluctant to immediately start medication without first exploring dietary changes. What foods are best at lowering cholesterol? What foods should I absolutely avoid? And what should I be paying most attention to on nutrition labels? Rowan MacDonald, Tasmania Q & A Exploring dietary changes is a great way to modify your risk, however if you do have a family history of high cholesterol, a healthy lifestyle and diet alone may not be enough to reduce your cholesterol levels. Best to speak to your doctor about this. Whether you have a family history or not, it’s important that you eat…

Those of us who grew up in the 70s, 80s and 90s did so immersed in a culture of dieting. And if you’re anything like me, you can probably recall messages you absorbed back then about your body and being healthy. Nutritionist Claire Turnbull says those messages stay with us and can be hard to disconnect from when we’re parenting. “Even in our 40s and 50s it can be hard to break the relationship that we’ve had with food and our bodies, based on what we got from our parents … when dieting was very, very normal and encouraged, and commenting on your body was completely acceptable. And those conversations from our childhood are still very much ingrained in us,” she explains. Our inherited attitude and behaviour, combined with the…

1 GET MORE SHUT-EYE Sleep deprivation heightens the risk of heart attack — one study found people who slept less than six hours a night had a 20 per cent higher chance of heart attack. Lack of sleep can trigger overeating and boost desire for high-fat, high-sugar foods. Keep a regular bedtime routine and aim for eight hours every night. 2 UP YOUR STEPS Walking is perhaps the simplest form of exercise. It can help you lose weight, lower blood pressure and cholesterol levels, and reduce your risk of heart disease. Walking for two-and-a-half hours a week — less than 30 minutes a day — can cut your risk of heart disease by 40 per cent. If you can’t fit in a 30-minute walk, try three 10-minute sessions — it's…

We’ve all been there. Whether it’s down to jet lag or a crying baby, shift work or a late night, when we miss out on quality sleep the next day isn’t pleasant for anyone. We’re usually cranky and short-tempered, and find it difficult to function, stay motivated or focus on work. Our circadian rhythm is the natural 24-hour cycle regulating our sleep/wake pattern. This cycle also regulates our bodily functions: growth, appetite, blood pressure, hormones, body temperature and when we feel alert or sleepy. While we sleep, our pituitary gland is still busy controlling the functions of other glands. This ‘master’ gland secretes growth and thyroid-stimulating hormones as we slumber, which help maintain a healthy metabolism. If we miss out on sleep, levels of these hormones drop, affecting the production…

MONDAY Piri piri pork with grilled corn, avocado & rocket salad Serves 4 ✓ dairy free✓ diabetes friendly 15 mins 4 x 125g pork loin steaks, fat trimmed1½ teaspoons piri piri seasoning3 corn cobs, husks and silks removed400g can no-added-salt four-bean mix, rinsed, drained1 small avocado, diced250g punnet cherry tomatoes, halved100g baby rocket1 tablespoon lime juice, plus extra lime wedges, to serve (optional) 1 Preheat barbecue hotplate or chargrill pan over medium-high heat. Sprinkle pork evenly with piri piri seasoning. Lightly spray pork and corn with olive oil. 2 Cook corn cobs, turning, for 10–12 minutes, until lightly charred and tender. Cook pork for 3 minutes each side, until cooked to your liking. Transfer the pork to a plate and loosely cover with foil. Set aside to rest for 5…

BRUSSELS SPROUTS Beautiful Brussels It’s prime time to load up on Brussels sprouts — while they sometimes get a bad rap, there are plenty of good reasons to put them on your winter menu. FIBRE FILLED There’s 4.2g of satisfying fibre in a cup of Brussels sprouts — that’s about 15 per cent of your recommended daily intake. WELLNESS WARRIOR Brussels sprouts are a type of brassica vegetable. Research has linked consumption of these veg to reduced risk of cancer. IMMUNE SUPPORT Vitamin C plays a key role in a healthy immune system and you’ll get twice your entire day’s needs in just one cup of Brussels sprouts. KITCHEN WIZ Roast them, shred and toss them through a salad or throw them on the barbie — there are plenty of…