Innholdsfortegnelse for September 2024 i Healthy Food Guide

Exciting things have been in the works while we’ve been putting together the September issue of Healthy Food Guide . We’ve launched the brand-new Healthy Families with Healthy Food Guide podcast hosted by our resident dietitian Jess Burvill and nutritionist and mum-of-three Kathleen Alleaume. The podcast offers all the trustworthy science-backed practical advice you’d expect from our HFG team, focusing on everything you need to keep yourself and your family thriving from zero to 100. As I write this, we already have four episodes in the can – exploring everything from whether breakfast is still the most important meal of the day and how to instil a love of vegies in your kids to how much protein you really need to be eating each day. You can listen to Healthy…

CHILLI LOVERS BEWARE! Several large-scale studies have revealed a significant association between the frequency of spicy food intake and overall obesity. However, as a standalone food, chillis are highly nutritious, and experts suggest it’s the high-fat, high-calorie foods they’re often consumed with that are the real problem. Watch the oil, cheese and full-fat sour cream, and you’ll be fine. NMCD 1AM Regularly going to bed after 1am was linked with a higher risk of developing mental health issues, a recent study revealed. Surprisingly, this was even more so for night owls, whose individual circadian rhythms align with a later bedtime. Pych Res men & meat GLOBALLY, MEN TEND TO EAT MORE MEAT THAN WOMEN. SURPRISINGLY THOUGH, THE DIFFERENCE IS GREATER IN COUNTRIES WITH HIGHER LEVELS OF GENDER EQUALITY, A STUDY…

Pineapple perfection Pineapples are a tropical delight – their tough, spiky skin concealing a sweet and juicy interior. But beyond their tangy and delicious flavour, pineapples are nutritional powerhouses. SKIN SAVIOUR Pineapples are rich in vitamin C which is important in the formation of collagen, a protein that promotes wound healing and helps keep skin firm and supple. FREE-RADICAL FIGHTER Pineapples contain antioxidant flavonoids and phenolic acids, compounds which help to protect our cells from damage. ANTI-INFLAMMATORY Bromelain is a protein-digesting enzyme found in pineapple which is thought to offer many health benefits, including easing inflammation, aiding digestion and relieving arthritis. ALL-ROUNDER Pineapple is an incredibly versatile fruit that can be enjoyed in a variety of ways – fresh, grilled, juiced, or incorporated into both sweet and savoury dishes. FIBRE-FULL…

We're on the lookout for products with low sodium, low sugar and natural ingredients 1 Coles PERFORM Lemon Pepper Chicken Per 330g serve: 1470kJ (352cal), 32.3g protein, 11.6g fat, <1g sat fat, 23.1 carbs, 7.3g sugar, 12.9g fibre, 462mg sodium. 2 Sunrice Brown Rice & Quinoa Cups Per 125g serve: 845kJ (202cal), 4.5g protein, 2.9g fat, 1.2g sat fat, 37.6g carbs, 1.2g sugar, 2.9g fibre, 6mg sodium. 3 John West Wild Caught Salmon Bowls Per 170g serving: 1150kJ (275cal), 16.5g protein, 16g fat, 2.7g sat fat, 14.1g carb, 3.1g sugar, 4.9g fibre, 573mg sodium. 4 Edgell Edamame Beans 4 Pack Per 70g serving: 351kJ (84cal), 7.1 protein, 4.3g fat, <1g sat fat, 3.2g carbs, 0.7g sugar, 2.4g fibre, 131mg sodium. 5 Woolworths Green Goodness Salad Kit Per 240g serve: 1890kJ…

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…

peri weight management | essentials for GF diets | down with food waste It may come as a surprise, but getting your wallet out might actually help you save money. A study found that when using cashless methods of payment, individuals tend to spend more. The Australian research suggests the ‘cashless effect’ leads people to spend more when purchasing products that are typically used to signal status, such as jewellery, but not when donating or tipping. The research team say consumers should be mindful of the payment method they use, as this could act as a form of self-control and help them spend less – especially important in the current cost-of-living crisis. Journal of Retailing…

We can have the best of intentions to form healthier habits, but lofty goals and willpower won’t cut it if temptation is all around. Here’s how to create a no-fail environment to help make healthy food choices the default. Out with the old The more easily available foods are, the more likely we are to eat them. Store less-healthy options like alcohol or chips and biscuits out of sight. ➜ Keep beer and wine in the garage or out of the fridge so it’s not chilled and ready to go on a whim. ➜ For foods like biscuits, chips or cakes, place them in opaque airtight containers and store out of reach on your highest shelves. In with the new Next, make it easier to access the food and drinks…

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. Last month we featured the winners in our Heart-healthy, Diabetes-friendly and Plant-based categories. This month we present 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 THE…

ASK AN EXPERT p9 Queensland Health. 2024. Nutrition for wound healing.Available from health.qld.gov.au. Accessed June 2024 WHAT TO EAT FOR PERIMENOPAUSE WEIGHT MANAGEMENT p16 Herber-Gast and Mishra. 2013. Fruit, Mediterranean-style, and high-fat and –sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. Am J Clin Nutrition. 97(5):1092-1099. Li, Q. 2021. The association between sleep duration and excess body weight of the American adult population: a cross-sectional study of the national health and nutrition examination survey 2015-2016. BMC Public Health. 21,335. Salari et al. 2023. Global prevalence of sleep disorders during menopause: a meta-analysis. Sleep Breath. 27(5):1883-1897. Smith-Ryan et al. 2021. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 13(3):877. HOW TO STORE FRESH PRODUCE FOR LESS WASTE…

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…

I’m a school teacher in the north of New Zealand. Many students have painful skin infections. Can diet help prevent these? We’re still funded to provide school lunches; is there anything we can include that might help? Sam, via email Q & A Skin infections and boils, often called school sores, are common bacterial infections. While diet alone cannot fully prevent them, a healthy and nutritionally balanced diet helps the body to heal existing infections and prevent new ones forming. Including high-energy, protein-rich foods such as meat, chicken, fish, dairy, eggs and legumes provides important amino acids needed for the formation of collagen, which helps with skin healing. Many of these foods are also rich in zinc and vitamin E, which are essential for healthy skin and for strengthening the…

Slow-cooked capsicums with horseradish and balsamic Serves 4-6 Prep 15 mins Cook 1 hour 15 mins ✓vegetarian ✓dairy free ✓gluten free 4 red capsicums, halved, seeds and membrane removed, then quartered1 teaspoon sea salt1 teaspoon freshly ground black pepper4 fresh thyme sprigs3 tablespoons olive oil2 tablespoons balsamic vinegar1 teaspoon freshly grated horseradish, or 2 tablespoons horseradish cream 1 Preheat the oven to 160°C. Place the capsicums in an ovenproof dish, making sure they fit fairly snugly. Sprinkle in the salt, pepper and thyme and pour in ¼ cup (60 ml) water. Cover with a lid or foil and bake for 45 minutes. 2 Remove the cover, toss everything around and return to the oven for 30 minutes or until the capsicums are completely soft and have shrunk down quite a…

Fermentation is a natural process where live microorganisms such as natural bacteria or yeast break down sugars and other components in food. It not only helps preserve the food, but also creates unique flavours and textures. Some fermented foods contain friendly bacteria known as probiotics that are beneficial for health when consumed in adequate amounts. 3 REASONS TO INCLUDE FERMENTED FOODS IN YOUR DIET 1. IMMUNE FUNCTION: The gut is home to 70-80 per cent of our immune cells. Probiotics in fermented foods help to stimulate immune cells to produce compounds that help fight off pathogens and reduce the risk of infections. 2. EASIER TO DIGEST Fermentation breaks down certain nutrients in foods, like the lactose in yoghurt and kefir, making them easier to digest. 3. DIET VARIETY Including fermented…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance• A variety of gluten-free whole grains 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 an array of vitamins, minerals and antioxidants For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • GF Weet-Bix 3 Weet-Bix Gluten Free, 1 cup reduced-fat milk, banana, 1 tbsp chia seeds• Regular skim flat white coffee (2100kJ/500cal) Lunch • Chicken salad rice bowl Small tin tuna in oil (drained), 1 cup coleslaw mix, 1 cup cooked brown rice, 1 tbsp sesame seeds, 1tbsp mayo and a drizzle of chilli sauce (2500kJ/600cal) Dinner…

1 Fermentation breaks down certain nutrients in foods, for example the lactose in yoghurt and kefir, making them easier to digest (p84). 2 Almost half of all women in the perimenopausal years have trouble with sleep (p21). 3 Teff is the smallest of grains, is gluten free and has a slightly earthy flavour (p27). 4 The more easily available foods are, the more likely we are to eat them (p24). 5 Xanthan gum or guar gum added to baking helps improve elasticity and crumb structure (p29). 6 Bromelain is an enzyme found in pineapple which is thought to offer many health benefits, including easing inflammation (p78). 7 Mushrooms contain a potent antioxidant called ergothioneine, which helps to protect our cells and DNA from damage (p77). 8 The menopausal years are recognised as a…