Innholdsfortegnelse for March 2024 i Healthy Food Guide

Cost of living pressures have most of us looking for ways to keep a lid on household spending. It can be tough trying to stretch your hard-earned money further and further each week. So, it’s welcome news to discover the healthiest way to nourish yourself and your family can also be the cheapest. Just brilliant! The evidence for the benefits of a wholefood plant-centred diet for our health and the environment is mounting. Plant-based diets come in many forms, ranging from completely vegan (no animal-derived foods) or vegetarian (eggs and dairy okay) through to pescatarian (fish allowed) and flexitarian (mostly vegetarian but occasional meat). The Mediterranean style of eating the Healthy Food Guide team are big proponents of is a great example of focusing on plant foods, with meat treated…

19.8 million people died around the world as a result of heart disease in 2022, according to an international report. The researchers also say the number one environmental contributor to heart-disease-related lower quality of life is ambient particulate matter air pollution. And the single biggest behavioural contributor? A poor diet. J Am Col Cardiol 4 HOURS If your teen is spending more time than this on their phone, it might be worth addressing. Korean researchers investigating the smartphone habits of more than 50,000 kids have found more than four hours scrolling away to be linked with adverse mental health and substance abuse. Strangely, the team found there might be a sweet spot, with the teens who restrained their use to one or two hours a day encountering fewer problems than…

A healthy lifestyle is a journey and an accumulation of daily habits. Even when we have great intentions, some of our behaviours get in the way of improving our diet quality and enjoying the rewards, like more energy and better weight management. Here are some of the most common food traps that can sabotage our efforts, and simple ways to avoid them. TRAP 1 Skipping breakfast There are many reasons for skipping breakfast, but your morning meal can ensure you meet daily targets for essential nutrients and may even help with weight management. Skipping brekkie reduces memory, concentration and problem-solving skills, making us less productive. It can slow metabolism and increase the risk of unwanted weight gain. Breakfast skippers are also more likely to overeat later in the day. Solution…

Cocktails can be fun, tasty and refreshing drinks to enjoy on a night out with friends. Many though, are surprisingly high in kilojoules, sugar and alcohol which can undermine your health goals. Healthy Food Guide dietitian Jess Burvill delves into the kilojoule content of some popular cocktails. HIGH ALCOHOL Most cocktails are made from a combination of one or more different spirits or liqueurs, meaning a single cocktail can equal several standard drinks. Alcohol is high kilojoules, with 290kJ in every standard drink from the alcohol alone. Excess alcohol consumption is also linked to increased risk of chronic disease. It is recommended to limit your intake to no more than two standard drinks per day for women and three for men, and no more than 10 standard drinks a week.…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance• Around 90-100g plant-based protein for muscle repair and growth• 100% of your daily calcium needs for strong teeth and bones• Around 40-50g fibre to support gut health• An array of colourful fruit & veg for optimum health For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Scrambled eggs on toast 2 eggs, 2 slices soy & linseed toast, reduced-fat spread• Regular flat white coffee (2000kJ / 480cal) Lunch • Herby lentil salad (p65)• Banana (2900kJ / 690cal) Dinner • Mexican rice cups (p53)• 2 squares dark chocolate (2500kJ / 600cal) Snacks • 2 peaches• Small tub reduced-fat plain Greek yoghurt• 2 cups air-popped popcorn (1300kJ / 310cal) Daily total 8700kJ / 2100cal…

1 Glycoalkaloids are compounds in nightshade plants that help them defend themselves against insects, disease and some plant-eating animals (p31). 2 Flexitarian diets, which incorporate small amounts of meat, can lower your food bill by about 14 per cent (p26). 3 Once you allow yourself to eat when you’re hungry and have the foods you enjoy, you free your brain to think about other things. (p19). 4 If we diet, undereat, restrict our intake of food or overeat, we can be consumed by thoughts about food (p19). 5 Men are more likely to overeat in social situations than women (p32). 6 Canned fish can provide just as much marine-sourced omega-3 as fresh fish (p29). 7 There is evidence that eggplants have anti-inflammatory properties (p33). 8 One in three people skip…

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…

This is an extract from The Complete Air Fryer Cookbook: 140 super-easy, everyday recipes and techniques Sam Milner, Dom Milner. Published by White Lion Publishing. RRP$29.99 Ultimate balsamic chicken bowl Serves 4 Prep 12 mins, plus marinating Cook 22 mins ✓ gluten free ✓ dairy free ✓ diabetes friendly 1 red capsicum1 orange capsicum1 medium zucchini/courgette250g button mushrooms3 medium skinless, boneless chicken breasts12 cherry tomatoesHandful rocketSalt and black pepper For the balsamic marinade 1 tablespoon balsamic vinegar1 tablespoon clear honey1 tablespoon extra-virgin olive oil1 teaspoon dried basil1 teaspoon dried oregano¼ teaspoon garlic powder 1 De-seed peppers and cut into bite-sized cubes. Slice the zucchini into 6mm thick slices, then cut into quarters. Clean mushrooms and slice in half. 2 Cut each chicken breast into eight bite-sized pieces, then season with…

SWEET CHOICE Due to their natural sweetness, figs can add a rich, sweet flavour without the need for additional sugar Fig-tastic Enjoyed by humans since ancient times, plump, ripe figs are now in season, in stores and ready for eating. BONE-BOOSTER Figs are rich sources of calcium and magnesium, both essential nutrients for healthy bones and helping prevent osteoporosis. FIBRE-FULL Fresh and dried figs are high in gut-friendly fibre including prebiotic pectin, which promotes the growth of good bacteria in our digestive systems. ANTI-INFLAMMATORY Figs are packed with antioxidant polyphenols that help stop toxic free radicals from damaging our cells and causing inflammation. TIMELESS CLASSIC Versatile figs are delicious fresh on their own, paired with goat’s cheese or as a sweet addition to salads, desserts, baked goods, jams and chutney.…

Try to time your snack 1-2 hours before exercising 1 Small bowl (45g) of granola with milk Per serve 1540kJ (368cal), 13g protein, 14g fat, 6.7g sat fat, 45.4g carbs, 24.5g sugar, 3.4g fibre, 94mg sodium 2 Yog’n oats Mango & Passionfruit Per serve 988kJ (236cal), 9.3g protein, 6.4g fat, 3.2g sat fat, 34.2g carbs, 23g sugar, 3.3g fibre, 105mg sodium 3 Up & Go 250ml Choc Ice Per serve 820kJ (196cal), 8.3g protein, 4.2g fat, 0.6g sat fat, 28.8g carbs, 16.1 sugar, 4g fibre, 168mg sodium 4 Handful (50g) dried apricots Per serve 560kJ (134cal), 1.4g protein, <1g fat, <1g sat fat, 29g carbs, 15g sugar, 4.2g fibre, 10mg sodium 5 Banana smoothie Per serve 1110kJ (265cal), 10g protein, 9g fat, 5.6g sat fat, 35g carbs, 28g sugar, 2.2g…

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 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 serve. $AVER Costs $5 or less per serve ✓ gluten free ✓ dairy free Contains no ingredients that usually contain gluten or dairy, but always check the…

Q Hi, do you have any advice on what to eat if you have chronic fatigue syndrome? I’ve had it for years, since I had glandular fever, and I really want to start getting my health back on track. Lorna, via email A Chronic fatigue syndrome is a complex, long-term health condition which results in unexplained tiredness, exhaustion and other symptoms. There is currently no known cure for chronic fatigue syndrome, however management of symptoms typically involves a combination of quality sleep, light exercise, medications, diet, supplements and therapy. Good quality research into the role of nutrition in the treatment of chronic fatigue syndrome is still very limited. While there is not enough evidence to support any particular diet, elimination of specific foods or nutritional supplements, a balanced intake of…

“Food noise” or thinking about food constantly is not helpful to anyone’s mental health or well-being. When we become obsessed with any one line of thought, we can become consumed by it and feel like we can't think about anything else – and that can become quite distressing. Some people taking the diabetes drug Ozempic for weight loss have reported a sudden silencing of food noise and cravings. But there are other ways to maintain a healthy balance when it comes to our internal food monologue. One-track thinking Thinking about food constantly is a common feature of an eating disorder. Indeed, one of the main criteria in the diagnosis of eating disorders is a preoccupation with the weight, shape and size of one’s body. A person may use the control,…

Gone are the days when all ice cream was made from dairy. With many people choosing to avoid dairy foods due to intolerances, allergies or ethical and environmental reasons, the number of dairy-free ice creams and frozen desserts has really grown. You can now buy dairy-free ice cream and frozen desserts made from a range of plant-based ingredients including soy, coconut, fruit, nuts and even vegetable protein. What to look for in a dairy-free frozen treat Despite some marketing claims, dairy-free ice creams and frozen desserts are not always healthier than their dairy counterparts, and are often more expensive. With so many options, it pays to look at labels before you buy. SATURATED FAT & SUGAR Coconut milk is a popular base for dairy-free ice cream, but some coconut-based ice…

ASK AN EXPERT p8 Campagnolo et al. 2017. Dietary and nutrition interventions for the therapeutic treatment of chronic fatigue syndrome/myalgic encephalomyelitis: a systematic review. J Hum Nutr Diet. 30(3):247-259 PLANT-BASED DIET: IS IT BETTER FOR YOUR POCKET? p16 ABC; Rising food costs cause people to skip meals, avoid dairy, alcohol, meat to cope financially. Available at abc.net.au. Better Health Channel. 2023. Calcium. Available at: betterhealth.vic.gov.au. Bond University. 2021. Not always greener: vegetarian diet quality influences mental health. Available at bond.edu.au. Canstar NZ. 2023. Canstar NA Consumer Pulse Report 2023. Available at canstar.co.nz. CHOICE. 2021. Plant-based eating. Available at choice.com.au. Compare the Market. 2023. Aussies ditching meat and sweet treats as cost-of-living crisis rages on. Compare the Market. 2023. Rising grocery costs having the biggest impact on budget for a third…