Innholdsfortegnelse for April 2024 i Healthy Food Guide

Women, for better or worse, are very good at looking after other people. In Australia, seven out of 10 primary carers are women; and New Zealand stats are similar, with women making up about three quarters of Kiwi caregivers. This is all while still comprising around half the paid workforce. Looking after loved ones is a beautiful thing. Humans have only survived as long as we have, by taking care of each other, working together for mutual benefit and safety. But getting the balance right can be tricky. Women are often told we’re no good to anyone if we don’t look after ourselves first. The thing is, encouraging us to attend to ourselves just so we’re better able to care for others, kind of misses the point. We need to…

Eight A little compassion can go a long way. Just eight weeks of a compassion and mindfulness-based group program has made a world of difference to participants with post-traumatic stress, seeing their symptoms move from clinical to non-clinical in severity. Mindfulness and compassion are known to be helpful for regulating emotions, the research supervisor said. Clin Psychol Psychother MMMM … BACTERIA European researchers say a combination of tiny bugs is responsible for the lovely flavours of cheddar cheese. The team spent a year doing what most of us dream about – making and eating cheese. They added different combinations of certain starter bacteria to their cheese, and found which ones created a cheddar's buttery, nutty, fruity and creamy flavours. It's not really a picture we want in our head when…

Dr Tim Crowe is a is a career nutrition research scientist and educator, and a credentialed Advanced Accredited Practising Dietitian. Read more of his work at thinkingnutrition.com.au What if you were told that all it took to lose weight, boost energy and prevent diseases such as arthritis, osteoporosis and cancer was to eat the right foods to keep the pH of your body in the alkaline zone? Hopefully, as a Healthy Food Guide reader you’d say: “Show me the science”. If you’ve spent much time online you may already have come across the celebrity-endorsed alkaline diet and probably wondered if there’s anything to it, or whether it belongs firmly in the pseudoscience basket. Let’s unpack it here and see what the evidence – and some basic understanding of how the…

This is an extract from Italian Coastal - Recipes and stories from where the land meets the sea by Amber Guinness. Published by Thames and Hudson (Aust) Pty. RRP$60 Sea bass with pistachios, pine nuts & sun-dried tomatoes Serves 4 Time to make 25 mins ✓gluten free 50g unsalted pistachios2 tablespoons olive oil, plus extra for brushing4 large sea bass fillets, pin-bonedSea salt and freshly ground black pepper6 large sun-dried tomatoes in oil, drained and finely chopped2 tablespoons pine nuts 1 Preheat the oven to 180°C fan-forced. Line a roasting tin with baking parchment and brush with a little olive oil. 2 In a food processor, blitz the pistachios to a chunky, coarse consistency. Set aside. 3 Place the fish fillets into the prepared tin skin-side down and season with…

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 • Poached eggs on toast 2 slices toasted rye with reduced-fat spread, 2 poached eggs• Regular flat white coffee (2000kJ/480cal) Lunch • Falafels & salad wrap Multigrain wrap filled with 2 falafel, 2 tbsp hummus, 1 cup mixed salad (2800kJ/670cal) Dinner • Mediterranean beef & eggplant bake (p70)• 2 squares dark chocolate (2600kJ/620cal) Snacks • 2 kiwifruit• Small tub reduced-fat Greek yoghurt• 2 dried figs (1300kJ/310cal) Daily…

ASK AN EXPERT p8 Jianqin et al. 2015. Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows’ milk. Nutr J. Vol 15, 35. THE TOP 5 WOMEN’S HEALTH ISSUES YOU CAN FIGHT WITH FOOD p16 AIHW. 2023. The health of Australia’s females. Dementia in Australia. What puts someone at risk of developing dementia. Available at aihw.gov.au Alzheimer’s Society UK. 2023. Why is dementia different for women? Available at alzheimers.org.uk Australian Menopause Centre. 2022. Why is dementia more common in women? Exploring the link with menopause. Available at menopausecentre.com.au Australian National University. 2023. Eating more magnesium each day keeps dementia at bay. Available at anu.edu.au/…

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. 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. 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’. 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…

Watching someone else get the ick over certain food might put you off too, according to international researchers. The team asked 200 young women to watch a video containing clips of people eating raw broccoli with smiling, neutral or disgusted expressions, then looked at whether the observer was encouraged or discouraged from reaching for the same vegetable. They found that others eating broccoli with a negative expression didn’t stop people from reaching for the vegie, but did seem to reduce the observers’ liking of it. The researchers say more could be done to find out how this might translate to our eating habits, and how it works with kids. Front Psychol…

You may have heard on social media that seed oils are toxic and responsible for all manner of health conditions from infertility to cancer. At Healthy Food Guide we don’t tend to demonise foods and when rumours start to run wild about a particular ingredient or food group our Spidey senses awaken. Let’s break down some of the claims about seed oils and examine the evidence behind them. What are seed oils? Seed oils are made from the seeds of different plants including canola, sunflower, safflower, grapeseed and sesame. CLAIM Seed oils cause inflammation Seed oils are naturally rich in healthy unsaturated fats, including essential omega 3 and omega 6. While the ratio of fats varies greatly between seed oils, a defining feature is most are high in omega 6.…

PRESSURE DOWN Pomegranates are high in potassium, which clinical trials have shown can reduce blood pressure levels. Ruby rewards With a rich history dating back to ancient times, these vibrant red fruits are now at their juiciest and ready to be enjoyed. FIBRE FIX The jewel-like seeds in pomegranates – called arils – are rich in dietary fibre, which can help to lower cholesterol and regulate blood sugar levels. ANTI-INFLAMMATORY Pomegranates have been described as a superfood, thanks to their high concentration of antioxidants which is greater than that of red wine or green tea. TIMELESS CLASSIC Versatile pomegranates work equally well in both hot and cold dishes. Their sweet, tart seeds can be tossed through salads or added to desserts and drinks for a pop of ruby colour. PERFORMANCE-ENHANCING…

YOUR GUIDE TO Ready meals can be a quick and convenient alternative to home cooking when time is short. In response to increasingly busy lifestyles, supermarkets now offer a wide range of chilled and frozen meals to suit different tastes and dietary preferences. Most can be heated in the microwave and ready to eat in just a few minutes. Easy! But are they healthy? Shop like a dietitian: Here are our top tips for choosing healthier ready meals at the supermarket: ENERGY APPROPRIATE The meals we reviewed varied considerably in their energy content, with some coming in at under 1000kJ (240cal), through to substantial meals with over 2500kJ (600cal). Always check labels and choose meals with the right amount of kilojoules for your needs. For most people, a meal containing…

1 Mostly we associate animal foods as being rich in protein, but plant foods, such as bread, grains and legumes, provide valuable sources of protein too (p30). 2 While what we eat can change the pH level of urine, it has not been shown to cause a sustained change in blood pH levels (p25). 3 Several studies have found higher omega 6 is linked to reduced inflammation in humans (p26). 4 Our body uses protein as building blocks for new cells, muscles and hormones (p33). 5 Most seed oils have a high smoke point and can be safely heated to temperatures used in home cooking (p29). 6 The normal pH of human blood is slightly alkaline and kept in a very tightly controlled range of 7.35 to 7.45 (p24). 7…

Q My adult daughter doesn’t have a dairy allergy or lactose intolerance but does seem to get an upset stomach when she drinks milk, so she’s now avoiding it altogether. I’ve heard A2 milk might be easier on the stomach than regular milk. Is this a good option? She’s not a fan of plant milks and I’m worried she’s missing out on calcium. & A Cow’s milk is a rich source of many essential nutrients including calcium, protein, magnesium and vitamins A, B12 and D, making it a valuable part of a balanced diet. Unfortunately, some people experience tummy discomfort when drinking regular milk. This may be due to a dairy allergy or an intolerance to lactose, a type of sugar found naturally in milk. Another potential cause may be…

Rather than reaching for more caffeine or chocolate, try these nutritious snacks to help you power through the afternoon. 1 Trail mix Per 30g serve 620kJ (150cal), 5g protein, 9g fat, 1.3g sat fat, 11g carbs, 7g sugar, 2g fibre, 4mg sodium 2 Fancy Plants Chocolate Protein Pud Per 160g serve 848kJ (203cal), 10.9g protein, 10.1g fat, 1g sat fat, 16.2g carbs, 13.4g sugar, 1g fibre, 111mg calcium, 2.4mg iron, 44mg sodium 3 Slice of grainy toast with peanut butter Per serve 770kJ (185cal), 7.5g protein, 11g fat, 1.4g sat fat, 12g carbs, 1g sugar, 4g fibre, 142mg sodium 4 Greek yoghurt with fresh blueberries Per serve 750kJ (180cal), 24g protein, 0.5g fat, 0.3g sat fat, 18g carbs, 16g sugar, 3g fibre, 83mg sodium 5 Tasti Fruit & Vege Wholefood…

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…