Innholdsfortegnelse for October 2023 i Healthy Food Guide

I’ll never tire of the shiny new fruit and veg that arrives each spring. After a long, wet winter, made less gloomy with a regular rotation of steaming bowls of pumpkin soup, earthy mushroom stews, nutty roasted brassicas and comforting apple crumbles, I’m more than ready for the fresh flavours the new season brings. As the weather warms up, crisp salads and luscious berries return as regular features on my dinner table and every meal starts to feel lighter and brighter. Best of all is the arrival of locally-grown asparagus. Its season always feels short compared with other veg, so I try to make the most of it while it's here. We’ve included recipes dedicated to asparagus in this issue (p38), so you can do the same. But my favourite…

70% of our total energy intake should come from carbohydrates, according to new dietary guidelines released by the World Health Organization, while fat should make up no more than 30 per cent of intake, with a limit of 10 per cent saturated fat. New Zealand researchers who contributed to the new advice say many popular diets seek to radically cut carbs but suggest fat needs no restriction. Scimex 23% of respondents in a recent poll expressed an interest in lab-grown meat. Many Australians do choose to go meat-free for health, budget and environmental reasons, with one in four opting for vegetarian meals for lunch and dinner at least a few times a week. MyGov PRETTY GOOD TREATMENT Could the next weapon in the fight against diabetes be … a flower?…

SCIENCE UPDATE While around one in 10 people in Australia and New Zealand are vegetarian or vegan, many more have recently decided simply to eat less meat. Going plant based, it seems, is more popular than ever. A range of factors from health and environmental concerns to cost-of-living pressures can provide the motivation to reduce meat consumption, but how effective is making the change in addressing those issues? And does it only provide benefits if you go plant based full time? The latest research is revealing. How healthy are plant-based diets? In the past decade, research has linked plant-based diets with improved heart and gut health, immunity, mood and even dental health. The results of a study published in 2022 has more good news. Investigating the characteristics of the best…

STAR FRUIT Starstruck by star fruit … Are you ready to embark on a cosmic taste adventure? Look no further than star fruit! This quirky and exotic fruit, also known as carambola, will delight your taste buds. CELESTIAL DELIGHT Native to Southeast Asia, the star fruit got its name from its unique shape. It has a grape-like texture and blend of sweet and tangy notes with a hint of citrus. PERFECT PICK A ripe star fruit will be firm to the touch, have a bright yellow colour, and may have slightly browned edges. If it’s green, it’s not ripe. HYDRATION HERO With its high water content, star fruit helps keep you hydrated to support healthy, glowing skin. It’s also naturally low in kilojoules for a refreshing snack. ANTIOXIDANT-RICH Star fruit…

Each day’s meal plan gives you… • Around 6300kJ (about 1500cal) for weight maintenance• Over 30g fibre to support your gut health• Between 80-100g protein to keep you feeling full• An array of colourful fruit & veg for optimum health• 2-3 dietitian-approved snacks for at home or on the go For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Mixed berry overnight oats (p49)(1600kJ/400cal) Lunch • Vegie frittata with spinach salsa verde (p63)• 1 cup grapes(1800kJ/430cal) Dinner • Easy vegie rice scramble (p67)(2300kJ/550cal) Snacks • 2 kiwifruit• 2 cups plain air-popped popcorn(600kJ/140cal) Daily total 6400kJ/1520cal TUESDAY Breakfast • Yoghurt & muesli1 x 170g tub low-fat plain yoghurt, ½ cup natural muesli, 10 strawberries & 1 tbs chia seeds(1600kJ/380cal) Lunch • Chicken & salad wrap1 wholemeal pita…

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…

MONDAY Warm chicken, pumpkin & feta salad with hummus Serves 4 ✓diabetes friendly ✓gluten free 30 mins 1 butternut pumpkin, peeled and diced into cubes (around 850g flesh)1 teaspoon olive oil, plus oil sprayPepper1 teaspoon cumin seeds500g skinless chicken breast, diced4 cups mesclun salad1 red capsicum, finely sliced2 carrots, cut in thin strips4 tablespoons pumpkin hummus100g fetaFresh coriander, chopped (optional, to serve) 1 Preheat the oven to 200°C. In a microwave-safe bowl place diced pumpkin with a dash of water. Cover and cook for 5 minutes on high. Drain the pumpkin and spread evenly onto an oven tray with olive oil and pepper. Cook in the oven until soft and golden. 2 Preheat a non-stick frying pan on high heat. Add the cumin seeds and fry for a minute. Spray…

The annual Healthy Food Guide Awards are back! We awarded food products across 50+ categories, here are some of the highlights. With new and exciting food products hitting supermarket shelves almost weekly, we’re spoiled for choice. Bright and bold packaging covered in ticks and health claims may be attractive, but what do they all mean? And how do you choose not just what’s healthy, but also what tastes good? We’ve analysed hundreds of products, selected finalists, taste-tested (the best part!) and picked a winner for each product category based on: Nutrition profile – they meet Healthy Food Guide’s strict nutritional criteria. Value for money – not always the cheapest, but the best nutritional value for your buck. Taste – appealing and delicious. Innovation – the products made it easier for…

I’m 46 and pretty sure I’m in perimenopause. I have put on about 10kg in the past 10 years. I was naturally slim before and I haven’t changed my diet or exercise, but I’m gaining weight, especially around my waist. Is this a normal part of ageing? I’m now almost overweight, according to BMI. Should I be concerned? Abby, Vic Q&A Perimenopause is the period leading up to menopause when the ovaries gradually produce less oestrogen. It usually occurs in the late 30s to early 50s, and it can bring about physical and emotional changes. Weight gain is a common concern. It’s due to hormonal fluctuations, particularly declining oestrogen levels, which can lead to changes in fat distribution, especially around the abdomen. As women age, they experience a decline in…

When it comes to weight loss, a common complaint is that the kilos return almost as quickly as they left. Losing kilos is only one part of the challenge of reaching a healthy weight range – maintaining that loss is where most of us come unstuck, and this can lock us into a cycle of yo-yo dieting. Diet culture permeates almost every aspect of media and culture. For many, dieting has become a way of life. We may have grown up seeing family members, friends and colleagues go on diets, or tried one (or several) ourselves. The usual story is we start out with the best of intentions but end up in a vicious circle of weight loss in the short term, only to regain it further down the track.…

Massaman skewers Serves 6 Prep 15 mins Cook 15 mins ✓dairy free ✓vegetarian 1 teaspoon curry powder2 teaspoons garlic powder1 teaspoon fine salt½ teaspoon crushed makrut (kaffir) lime leaves2 tablespoons extra-virgin olive oil750g kent pumpkin, cut into 3cm wedges, skin on, seeds removed1 red onion, cut into six wedges2 cups cooked rice2 tablespoons toasted salted peanuts, crushed, plus extra for garnish1 lime, cut into six wedges Satay ⅔ cup crunchy no-added-salt peanut butter1 tablespoon white miso paste1 teaspoon tamarind paste1 tablespoon honey¼ teaspoon garlic powder1 tablespoon soy sauce⅔ cup hot water Optional ingredients Chilli flakes, chilli oil, coriander, Thai basil 1 Preheat the oven to 240°C. Line a baking tray with baking paper. In a large bowl, combine the curry and garlic powders, salt, lime leaves and olive oil, and…

HEALTHY WAYS TO EAT MORE AND WEIGH LESS, p16 CSIRO. Is breakfast protein the secret to weight loss? Available at csiro.au Greenway FL. 2015. Physiological adaptations to weight loss and factors favouring weight regain. Int J Obes. Aug;39(8):1188-96. Harvard Health. There’s no sugar coating it: all calories are not created equal. Available at health.harvard.edu Leibel RL. et al. 1995. Changes in energy expenditure resulting from altered body weight. N Eng J Med. Mar 9;332(10):621-8. Muller JM. et al. 2010. Is there evidence for a set point that regulates human body weight? F1000 Med Rep. Vol. 2(59). Rutgers. Take control of portion sizes. Available at njaes. rutgers.edu Schumacher L M. et al. 2019. Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers. Obesity. 27(8):…

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…