Innholdsfortegnelse for November 2023 i Healthy Food Guide

Japan Japan has one of the highest life expectancy rates and some of the lowest rates of overweight and obesity in developed countries. The traditional Japanese diet and the way the Japanese eat are likely big contributors. STAPLE FOODS IN A JAPANESE DIET: ➜ Rice The Japanese get through over seven million tonnes of rice a year. ➜ Fresh noodles Mainly soba, udon and ramen. ➜ Fish and seafood The Japanese eat a variety of fish, squid, octopus, eel and shellfish, which all appear in a range of dishes from sushi to tempura. ➜ Soy products Tofu, soybeans and other fermented soy products. ➜ Green tea Hot and cold. HOW THEY EAT Japanese people have a great respect for food, taking the time to sit down and enjoy it. Their…

One of the most common pieces of nutrition advice we hear is that we need to drink eight glasses of water every day. But you might be surprised to hear this is actually a bit of a myth, based on the misinterpretation of older guidelines. Of course our bodies need water to avoid dehydration, but the amount needed is extremely variable and dependent on a person’s body size, physical activity levels, environment and types of food consumed. Water makes up about 60 per cent of an adult’s body weight and is an essential nutrient, more important to life than any other. Water helps regulate body temperature, carries nutrients and waste products throughout the body, makes up a high proportion blood volume and is necessary for many metabolic reactions. It also…

MONDAY Warm asparagus, pea & salmon rice Serves 4 ✔diabetes ✔friendly ✔gluten free ✔dairy free 10 mins 2 bunches asparagus, trimmed, sliced1½ cups frozen baby peas2 x 250g packages microwaveable brown rice415g can salmon, drained (or 2 x 210g cans)130g baby spinach1 lemon, zest and juice1 tablespoon olive oilPinch sugar 1 In a large saucepan, cook asparagus and peas in boiling water until just tender. Drain well. 2 Cook rice according to packet directions. In a large bowl, place rice, cooked vegetables, salmon and baby spinach. 3 In a small bowl, place lemon zest, 1 tablespoon lemon juice, oil and a pinch of sugar. Whisk to combine. Add to warm rice and gently toss to combine. Season with pepper and serve. you’ll need … plus + lemon zest+ lemon…

Niçoise salad Serves 4 Time to make 30 mins ✓dairy free ✓gluten free ✓diabetes friendly 600g baby new potatoes, halved400g tuna steaks1½ cups green beans, trimmed4 hard-boiled eggs400g can no-added-saltchickpeas, drained and rinsed250g cherry tomatoes, halved2 tablespoons capers or caperberries8 cups baby spinach leaves¼ cup extra-virgin olive oil 1 In a large saucepan of cold, salted water place potatoes. Bring to the boil then simmer for 15-20 minutes, until tender. Add green beans in the last 2 minutes. Refresh under cold water and drain. Peel eggs and cut into quarters. 2 Set a large frying pan over high heat. Spray tuna with oil, season with a pinch of salt and pepper and place in hot pan. Cook for 30 seconds to a minute each side, until cooked to your liking.…

Monosodium glutamate (MSG, additive code 621), quietly pervades our snack foods, discreetly working its magic on our palates – but is it safe to use? And why is it used? WHAT IS IT USED FOR? MSG is a taste enhancer, adding a depth and richness to savoury and Asian dishes by intensifying flavours. IS IT SAFE TO USE? MSG is an approved food additive in Australia and New Zealand and most of us gobble it up without any fuss! As long as food manufacturers stick to good practices, they can sprinkle just the right amount in their products. Glutamic acid (the active component in MSG) occurs naturally in significant quantities in tomatoes, mushrooms, seaweed, shellfish and cheese.…

Portable, versatile and budget-friendly, wraps are a fantastic substitute for sandwiches. But some options lack dietary fibre and whole grains to keep you satisfied. So grab a dietitian-approved, fibre-forward option to add some extra goodness to your day. Fibre deficiency The recommended daily intake of fibre is 25g for women and 30g for men*, but most of us do not achieve this. Adequate dietary fibre is essential for proper gut function, and lowers the risk for a number of chronic diseases including heart disease, certain cancers and type 2 diabetes. Look for whole grain Wraps offer a chance to boost gut health with added whole grains and seeds, fostering a diverse gut microbiome. To choose wisely, check the ingredients for terms like whole, whole grains and wholemeal. Ideally these will…

1 Fasting can cause headaches and these may be exacerbated by caffeine withdrawal (p24). 2 Your stomach takes roughly 20 minutes to feel full, so eating slower can help you avoid overeating (p19). 3 It’s estimated that the body gets around 20 per cent (between one and two cups) of its total water requirement from solid food alone (p34) 4 A recent study found women with low dietary folate intakes had more frequent migraines (p25). 5 Excessive use of some herbal supplements can lead to dehydration (p35). 6 On the islands of Sardinia and Okinawa, meat is reserved for Sundays and other special occasions (p18). 7 The brain is about 80 per cent water, so a telltale indicator that you’re dehydrated is a subtle headache…

How capable are we at assessing the strength of our own immune system? Maybe more than you'd think! A German study examined how freshly vaccinated people assess the strength of their immune response to the bug they were immunised against. Participants' self-assessments were compared with the actual number of antibodies in their blood and their predictions corresponded surprisingly well to their antibody levels, according to lead researcher Stephanie Dimitroff. “Our findings support the idea that patients' self-perceptions provide valuable clues about their state of health. Physicians should listen to them more," she said.…

Last week I had a headache. Two hours in a traffic jam, hot day, no water, plans thrown into chaos. That day I was one of the five million people in Australia affected by headache or migraine. Over the course of a year, one person in two will experience a headache. Mine was a tension-type headache, the most common headache category. Migraines are less prevalent, but about one person in eight will experience one in any given year. Globally, headaches are one of the most prevalent health complaints Five ways to avoid a pounding head Headaches are really common, so here are five things the research evidence indicates are worth trying to help manage or avoid them. 1 Water A study was conducted in people who got…

Cruising toward Christmas, light and fresh is the way to go. Try our tasty diabetes-friendly lunches, vegie barbecue winners and fresh and fruity desserts. And one of our faves any time of the year – banh mi. To make life easier, we’ve done the healthy eating hard yards for you! Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 94 showing how they fit daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our recipe badges, see p99. ✔gluten free ✔dairy free ✔diabetes friendly ✔vegetarian…

Tofu & sweet potato fritters with mango salsa $AVER Serves 4 Prep 25 mins Cook 15 mins ✓vegetarian ✓diabetes friendly ¾ cup self-raising flour¼ teaspoon ground pepper1 egg2 tablespoons olive oil½ cup reduced-fat milk300g firm tofu, roughly chopped into small pieces100g sweet potato/golden kumara, grated130g bag mixed salad greens130g bag rocket100g mixed bean sprouts1 ripe mango, peeled, diced1 bunch spring onions, finely sliced1 avocado, diced1 lemon, juicedLow-fat plain yoghurt, to serve (optional) 1 In a large bowl, combine flour and seasoning. Make a well in the centre, add egg and oil and mix gently while adding milk. Mix in tofu and sweet potato. 2 In a separate large bowl, toss salad leaves and sprouts. 3 To make salsa, in a medium bowl, combine mango, spring onions and avocado. Squeeze over…

PER SERVE 1830kJ/436calProtein 12gTotal fat 24gSat fat 7gCarbs 40g Sugars 6gFibre 12gSodium 380mgCalcium 200mgIron 2mg Your individual daily nutrition intake will vary depending on age, gender, height, weight and your level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to healthy eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au or dietitians.org. nz/ to locate an accredited practising dietitian near you. SODIUM If you…

Type 2 diabetes, the most common form of diabetes, is one of the fastest growing preventable health conditions in Australia and New Zealand. It happens when there is a problem with the way the body regulates and uses sugar as a fuel. This is called insulin resistance. The condition usually develops in adults over the age of 45 but it is increasingly being diagnosed in younger people – including children, teenagers and young adults. What is pre-diabetes? Glucose intolerance, where people experience higher than normal blood sugar levels, starts before type 2 diabetes develops. In this phase, commonly termed pre-diabetes, people are often unaware of being pre-diabetic, but without intervention, one in three of these people will progress to type 2 diabetes within a span of five to 10 years.…

Chicken banh mi Serves 4 Prep 10 mins Cook 10 mins 500g chicken tenderloins200g ready-made slaw mix1 cup fresh coriander leaves1 tablespoon apple cider vinegar½ cup low-fat plain yoghurt2 tablespoons sriracha4 long crusty rolls1 Lebanese cucumber, thinly sliced1 red chilli, sliced1 bunch watermelon radish, thinly sliced Marinade 1 tablespoon each fish sauce and reduced-salt soy sauce2 shallots, coarsely chopped2 cloves garlic, coarsely chopped1 teaspoon lemongrass paste1 teaspoon honey1 lime, zest and juice 1 Add marinade ingredients to a small food processor and process until combined. Transfer to a large bowl and add chicken. Toss to coat. 2 Heat a large grill pan over medium heat. Cook chicken for 4 minutes each side until cooked. Transfer to a plate and cover loosely with foil. 3 In a medium bowl, combine the…

Pawpaw & strawberry cheesecake jars $AVER Serves 4 (makes 4 x 250ml jars) Time to make 30 mins ✓vegetarian ✓diabetes friendly 3 gingernut biscuits, crushed115g Philadelphia Light spreadable cream cheese1¼ cups low-fat plain yoghurt2 tablespoons icing sugar1 teaspoon vanilla paste1 cup finely diced fresh or frozen strawberries1 tablespoon reduced-sugar strawberry jam1 small ripe pawpaw, finely diced 1 Crush biscuits in a food processor or smash with a rolling pin. Divide crumbs among four jars, small bowls or glasses. 2 In a large bowl, mix together cream cheese, yoghurt, icing sugar and vanilla paste. 3 Mix strawberries and jam with 1 tablespoon water and heat for a few minutes until juices of berries begin to run. 4 Roughly swirl strawberries into cream cheese mix. Spoon half the mix onto crumbs. Layer…

Chicken & cucumber Caesar $AVER Serves 1 Time to make 10 mins 120g shredded cooked chicken1 hard-boiled egg, halved1 Lebanese cucumber, thinly sliced1 cup rocket¹⁄³ cup edamame beans, cooked and cooled1 slice toasted wholegrain bread, torn into chunks2 tablespoons low-fat plain yoghurt1 teaspoon mustardSqueeze lemon juicePepper to taste 1 In a bowl, toss to combine chicken with the other salad ingredients. 2 In a small bowl, combine yoghurt, mustard and lemon juice. 3 Add half of the dressing to salad and toss to coat. Garnish with pepper. Spoon over remaining dressing to serve. PER SERVE 2424kkJ/577calProtein 46.7gTotal fat 26gSat fat 6.7gCarbs 35.7gSugars 6.2gFibre 8gSodium 567mgCalcium 305mgIron 6mg Tuna avocado poké bowl Serves 1 Time to make 5 mins ✓dairy free 100g fresh tuna, in 2cm chunks1 teaspoon reduced-salt soy sauce1…

Elevate your party nibbles by including whole grains, nuts, vibrant fruits, wholesome vegies and tantalising dips! + LEGUMES Health-giving legumes like beans, chickpeas and lentils contain heart healthy fats and gut-loving fibre. Add: 100g of hummus gives roughly 10g less sat fat, 5g more fibre and roughly 2g plant-based protein compared with a creamy dip. + MORE HEALTHY FATS Good-for-you fats are found in olive oil, avocado, nuts, seeds and oily fish, while saturated fats are found in creamy dips, fatty meats and pastry. Swap: fatty meats for smoked salmon, crisps for nuts and butter for avocado for an extra boost of healthy fats. + EAT THE RAINBOW To help reach your 7-plus serves a day, include your pick of vegie sticks and seasonal fruit to boost your intake of…