Innholdsfortegnelse for July/August 2024 i Healthy Food Guide

Regular readers will know HFG doesn’t recommend fad weight-loss diets. We’ve seen many come and go that are variations of similar themes involving rules about avoiding certain food groups, the ratio of carbs to fat or protein, or portion sizes. They tend to have short-term results, but are hard to keep up and dieters often end up back where they started. The thing is, people who try dieting and ‘fail’ end up feeling worse about themselves, as though it’s a problem with their willpower, not the fact our bodies are designed to fight weight-loss attempts. It’s an inbuilt system, passed on from our ancestors, to protect us from famine, not a character flaw! As much as our nutrition experts would love everyone to adopt an enjoyable, sustainable healthy eating and exercise pattern,…

74% Shifting from red meat to forage fish has the potential to dramatically decrease death rates from noncommunicable diseases, a new study shows. Forage fish such as herring, anchovies and sardines are a rich source of omega 3s and other essential nutrients and are also more environmentally sustainable than red meat, researchers say. Noncommunicable diseases are responsible for more than 74 per cent of all deaths worldwide. BMJ Global Health PALEO (MOSTLY) PLANT-BASED Fad diet fans may be disappointed to hear that the real Paleo diet might not have been what they think. After analysing Moroccan remains dating back to the Later Stone Age, a research team said while the hunter gatherers did eat some meat, they mainly ate plants, probably starchy nuts and cereals. Nature Ecology & Evolution Money…

Most risk factors for heart disease are lifestyle related. They are a result of the everyday choices we make: what to eat, how much to exercise and whether to smoke. About one in 20 Australians and one in 23 Kiwi adults have heart disease, and cardiovascular disease (CVD) – a group of disorders of the heart and blood vessels – is the number-one killer of women globally. There’s no single cause of heart disease, but lifestyle tweaks, like a healthy diet, can help reduce your risk of developing it. HEART ATTACK signs Heart attacks don't always manifest as chest pain, signs may include: NECK Discomfort in your neck, or a choking or burning feeling in your throat which may spread from your chest or shoulders. JAW An ache or tightness…

Slow-braised lamb with fennel, rosemary and lemon Serves 6 Prep 20 mins Cook 4 hours ✓dairy free ✓diabetes friendly 1½ tablespoons olive oil 6 French-cut lamb shanks, fat trimmed 2 brown onions, diced 1 large fennel bulb, trimmed, diced 4 celery stalks, diced 2 cloves garlic, chopped 1 tablespoon chopped fresh rosemary 1 lemon, zest and juice ½ cup white wine 1 cup reduced-salt chicken stock 400g can cannellini beans, rinsed, drained 1 large bunch kale, trimmed, chopped 1 Heat 2 teaspoons of olive oil in a large non-stick frying pan over high heat. Cook lamb, turning, for 2–3 minutes. Transfer to a 4.5-litre (18-cup) slow cooker. 2 Heat another 2 teaspoons oil in the same pan over medium…

Shopping for healthy food is tricky, but if you have an allergy, intolerance or specific health concerns, knowing what to buy to keep yourself and your family well and happy is even more of a challenge. That’s why Healthy Food Guide is excited to present our first-ever Special Diet Awards! Our dietitians have analysed hundreds of supermarket products to bring you our top picks. All winners meet Healthy Food Guide nutrition criteria and were selected under the guidance of an expert advisory panel specialising in all of the categories. This month, we’re featuring the winners in our Heart-healthy, Diabetes-friendly and Plant-based categories. Tune in next month for our Gluten-free, Dairy-free and Nut-free winners! Look out for the logo on supermarket shelves to find winning healthy products you can trust. MEET…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance• A variety of whole grains and legumes for fibre and digestive health• 100% of your daily calcium needs for strong teeth and bones• At least 40g of fibre to support a healthy heart• An array of colourful fruit & veg for optimum health For more about your individual nutrition needs, turn to p111 MONDAY Breakfast • Weet Bix 3 Weet-Bix, reduced-fat milk, banana, 1 tbsp chia seeds• Regular skim flat white coffee (2700kJ/650cal) Lunch • Tuna wrap Small can tuna in oil (drained), ½ avocado, mixed salad, reduced-fat spread, wholegrain wrap (2200kJ/530cal) Dinner • Fish with tartare sauce, fennel slaw and crushed potatoes (p89)• Small tub reduced-fat plain Greek yoghurt• 2 kiwifruit (2200kJ/530cal) Snacks • Vegie…

1 Leeks are particularly rich in vitamin K, which plays an important role in building strong bones to reduce the risk of fractures (p94). 2 There is evidence that low-carbohydrate diets, particularly those high in animal foods, can worsen insulin sensitivity (p29). 3 Buckwheat is actually a seed, not a type of wheat (p93). 4 There is no evidence fasting leads to more or longer-lasting weight loss than traditional kilojoule-restricted diets (p17). 5 New research suggests fasting may positively impact anxiety and depression symptoms. (p18). 6 Some experts suggest syncing fasting periods with your circadian rhythm can optimise metabolism (p19). 7 Carbs are one of the main sources of energy we need for pretty much everything our bodies do (p29). 8 Foot problems are a common complication in people with…

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 ingredients you…

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…

intermittent fasting traps | reversing insulin resistance | protect your ticker How much time should we spend sitting, sleeping, standing and being physically active each day? The answer may surprise you. An international research team says for optimal health the ideal daily balance is associated with six hours of sitting, five hours and 10 minutes of standing, eight hours and 20 minutes of sleeping, two hours and 10 minutes of light-intensity physical activity, and two hours and 10 minutes of moderate-to-vigorous intensity physical activity. That’s the ‘Goldilocks zone’ that strikes a balance between various health outcomes, they say. Ultimately it all comes down to less sitting and more standing, moving and sleeping. Diabetologia…

Fish with tartare sauce, fennel slaw and crushed potatoes Serves 2 Time to make 40 mins ✔diabetes friendly 160g waxy potatoes ½ fennel bulb, thinly sliced 1 carrot, julienned or grated 6 Brussels sprouts, thinly sliced 1 lemon, zest and juice 2 tablespoons low-fat plain yoghurt 2 tablespoons reduced-fat mayonnaise 1 tablespoon roughly chopped capers 1 teaspoon Dijon mustard 1 teaspoon white wine vinegar Freshly ground black pepper 2 x white fish fillets (300g) eg tarakihi 1 Preheat oven to 200°C. Place potatoes in a pot and cover with water. Bring to the boil, then simmer for about 10 minutes, until just cooked through. Drain and pat dry, then place in a lined roasting dish. Crush lightly with a…

LEEKS Lovely leeks Leeks are the largest vegetable of the allium family, which includes onions, shallots, chives and garlic. Resembling giant spring onions, they were one of the first cultivated vegetables to be used as food. Offering a more delicate flavour and creamier texture than their relatives, leeks are rich in essential nutrients. DISEASE DEFENDER Leeks are a good source of antioxidant compounds including kaempferol, a flavonoid which is thought to protect against some types of cancer. FOLATE-FILLED Folate is an essential B vitamin which our body needs to produce DNA and healthy blood cells. BONE BUILDER Leeks are rich in vitamin K, which plays an important role in building strong bones, helping to reduce the risk of fractures. KITCHEN STAR Sauteed leeks are a flavourful addition to soups and…

Q I had a concussion a year back and am still struggling with some of the effects. I read an article saying keto is good for brain injuries. Is there any truth to it? Sam, via email & A Concussion, a mild traumatic brain injury, can cause ongoing symptoms like headaches, fatigue, anxiety, depression and cognitive impairment. Diet is important for brain health, but little research has been done on its role in concussion recovery. High-fat, very low-carb ketogenic (keto) diets have become popular. Carbohydrates are the preferred fuel for our body and brain. When carbs are restricted, the body enters ketosis where it uses fat and compounds called ketones for energy. A small 2020 trial suggested a keto diet may help with concussion symptoms, but the results were not conclusive…

Handy hints for slow-cooker freezer bags • Make sure you use proper freezer bags • Remove all air from the bags once they are filled • Label each bag clearly including the date of freezing • Freeze recipe bags in a group together • Keep bags as flat as possible when freezing • Remove bags from the freezer at least two hours before placing in the slow cooker or crockpot. Or remove the bags from the freezer the night before, store in the fridge and reduce the amount of boiling water added to them by half • Preheat slow cooker before adding the bag contents • Always add meat portion to the cooker first • Always add liquid bag last • Add boiling water to the cooker as the last…

Non-alcoholic drinks can be lower in calories and offer health benefits like hydration 1 Giesen 0% New Zealand Sauvignon Blanc Per 250ml serve: 152kJ (40cal), <1g protein, 0g fat, 0g sat fat, 8g carbs, 5.5g sugar, 0mg sodium 2 Remedy Kombucha Ginger & Lemon Per 250ml serve: 30kJ (7cal), <1g protein, <1g fat, <1g sat fat, <1g carbs, 0g sugar, <5mg sodium 3 Virgin Mojito Per cup sparkling water, 30ml zero alcohol rum, 1tsp sugar, 10 mint leaves, juice of 1 lime: 250kJ (60cal), <1g protein, <1g fat, <1g sat fat, 16g carbs, 8g sugar, 3g fibre, 5mg sodium 4 Heaps Normal Quiet XPA Per 375ml can: 262kJ (63cal), <1g protein, <1g fat, <1g sat fat, 15g carbs, 5.25g sugar, 1.9g fibre, 4mg sodium 5 Next Destination Barossa Valley Shiraz…

INTERMITTENT FASTING TRAPS p16 Berthelot et al. 2021. Fasting Interventions for Stress, Anxiety and Depressive Symptoms: A Systematic Review and Meta-Analysis. Nutrients. 13(11):3947. Dietitians Australia. 2023. Intermittent Fasting. Available at dietitiansaustralia.org.au/ Erlangga et al. 2023. The effect of prolonged intermittent fasting on autophagy, inflammasome and senescence genes expressions: An exploratory study in healthy young males. Human Nutr & Metab. 32:200189. Gu et al. 2022. Effects of Intermittent Fasting in Human Compared to a Non-intervention Diet and Caloric Restriction: A Meta-Analysis of Randomized Controlled Trials. Front Nutr. 9:871682. Gudden et al. 2021. The Effects of Intermittent Fasting on Brain and Cognitive Function. Nutrients. 13(9):3166. Health Direct. 2023. Caffeine. Available at healthdirect.gov.au/caffeine Healthline. 2023. Autophagy: What you need to know. Available at healthline.com/health/autophagy EAT YOUR HEART HEALTHY p22 Aldana et al. 2008.…