Innholdsfortegnelse for November 2024 i Healthy Food Guide

At the first hint of warmer weather, the aroma of chargrilled delights starts to waft on the breeze above suburban streets, signaling the onset of barbecue season. It goes without saying, Aussies and Kiwis alike love a good barbie. There’s something uplifting about cooking and eating outside, with friends and family all pitching in, bringing along snags, salads, drinks and desserts to share. The quintessential cookout seems to always involve some combination of kids playing noisily, a dog or two patiently waiting around the table legs for dropped morsels, two or three guests howling with laughter between sips of crisp white wine, and a fierce debate taking place at the grill over temperature settings, the merits of charcoal over gas or how best to clean the hotplate. Whatever shape your…

23% Children and adolescents across the world consumed on average 23 per cent more sugar sweetened beverages in 2018 than they did in 1990, a study showed. Over the same period, a corresponding increase was seen in the prevalence of obesity among young people, and researchers say action is needed to curb consumption. The BMJ BAD FOR BABIES A study of baby and toddler foods in supermarkets across Australia reveals a staggering number of unregulated claims that mislead parents into thinking these often sugar-loaded products are healthy. Of the products studied, more than three quarters failed on nutritional requirements due to excess energy and sugar. Maternal and Child Nutrition “Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.” Jack LaLanne, US fitness…

Luscious lychees Small summer stone fruit native to Southeast Asia, lychees have a distinctive reddish-pink skin which peels away to reveal scented, translucent flesh. Their flavour is sometimes described as a blend of grape and pear. PROTECTIVE POLYPHENOLS Lychees contain higher levels of several antioxidant polyphenols than most other fruits, which may help protect against heart disease, diabetes and some types of cancer. IMMUNITY BOOSTER With close to 100 per cent of your daily vitamin C needs in just one serve, lychees are excellent for boosting the immune system. PERFECTLY PINK When shopping for lychees, choose fruit with vibrant pink or red skin, which indicates they are ripe and ready for eating. EXOTIC FLAVOURS Light and fragrant, lychees pair well with a range of sweet and savoury dishes including fruit…

Your friends and family will appreciate having options that are tasty and nutrient-dense 1 Olina’s Bakehouse Simply Seed Crackers Original Per 20g serve: 492kJ (40cal), 4.3g protein, 10g fat, 1.3g sat fat, 1g carbs, 0.3g sugar, 71mg sodium 2 Sandhurst Baby Cucumbers Per 30g serve: 64kJ (118cal), <1g protein, <1g fat, <1g sat fat, 3.4g carbs, 3.4g sugar, <1g fibre, 100mg sodium 3 Hummus and crudités Per 50g serve: 260kJ (62cal), 1.3g protein, 4.7g fat, 0.4g sat fat, 3g carbs, 1.6g sugar, 1.8g fibre, 90mg sodium 4 Tasti Smooshed Berry Cashew & Cacao Wholefood Balls Per 35g serve: 580kJ (140cal), 2.5g protein, 4.3g fat, 1.5g sat fat, 21g carbs, 17g sugar, 3.4g fibre, 6mg sodium 5 Macro Natural Mixed Nuts Per 30g serve: 784kJ (187cal), 5g protein, 17.3g fat, 1.2g…

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…

re-thinking juice | lower your cholesterol | add flavour like a pro Yoghurt ice cream made from mare’s (female horse's) milk could be the next candidate for a delicious dessert, according to international researchers. The team developed four ice creams using mare’s milk, cow’s cream and added probiotics to make a kind of froyo. They found the ice cream was a good carrier for yoghurt and probiotic bacteria, meaning it could probably be beneficial from a health perspective. But importantly, the team found that all four samples also had a pleasant, creamy taste, leading the researchers to conclude that the horse cream could be a good candidate for the next delicious frozen dessert.…

Once hailed as a healthy beverage, fruit juice has faced increasing criticism in recent years. Health experts caution against regular consumption of juice, due to its higher concentration of sugar and lower fibre content when compared with whole fruit. The juicing process separates the natural sugars in fruit from the fibre-rich pulp and skins, turning them into free sugars which are more rapidly absorbed. With growing awareness of how excess sugars contribute to obesity and metabolic diseases, such as type 2 diabetes, in 2015 the World Health Organization (WHO) recommended that free sugars should make up less than 10 per cent of our daily energy intake — about 10 teaspoons (50g) of sugar for a healthy adult, including sugar from fruit juice. A 250ml glass of orange juice contains about…

Ginger soy barramundi with coriander Serves 2 Time to make 25 mins ✓dairy free 5–10 sprigs fresh coriander½ teaspoon cooking salt1 pinch ground white pepper1 teaspoon Chinese cooking wine300g white fish fillets (eg barramundi or snapper)1 teaspoon finely sliced ginger 1 Remove the coriander leaves from the stems; you can chop the leaves or leave them whole. 2 Rub the cooking salt, ground white pepper and Chinese cooking wine onto both sides of the fish. Place in a shallow, heatproof bowl (I use a ceramic one). Place the sliced ginger on top and set aside for 10 minutes to marinate. 3 Add water to a steamer and bring to a boil. Once boiling, reduce the heat to medium. Transfer the fillet (still in its shallow bowl) into the steamer, and…

A summer barbecue wouldn’t be complete without an array of condiments to bring the flavour to your favourite grilled foods. Just a squeeze, dollop or drizzle of these tasty additions can transform a meal. However, it’s important to remember that even small amounts of some condiments can add a lot of kilojoules, saturated fat, sodium and sugar to your plate, so choose carefully. Shop like a dietitian Here’s what to look for on the pack: LOWER SUGAR Some sauces, like barbecue sauce, sweet chilli, tomato ketchup and even ‘light’ mayonnaise, can contain surprisingly high amounts of sugar — packing in as much as 50g of sugar per 100g. Choosing condiments that don’t list added sugar, molasses and fructose syrup at the top of their ingredients list is a great place…

BEYOND THE SCALES – WHY BODY COMPOSITION MATTERS, P16 Australian Government Department of Health and Aged Care. 2021. Physical activity and exercise guidelines for all Australians. Available at health. gov.au Borga et al. 2018. Advanced body composition assessment: From body mass index to body composition profiling. J Investig Med, 66(5), 1. Chaves et al. 2022. Assessment of body composition by whole-body densitometry: what radiologists should know. Radiol Bras. 55(5):305-311. Emamat et al. 2024. The association between the visceral to subcutaneous abdominal fat ratio and the risk of cardiovascular diseases: A systematic review. BMC Public Health, 24, 1-12. Giannos et al. 2023. Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011–2014. Sleep Medicine.105:78-84. Health New Zealand. 2024. Physical Activity. Available at tewhatuora.govt.nz Holmes…

1 Including olive oil in your diet can reduce your risk of developing type 2 diabetes and improve heart health (p28). 2 Studies have shown that consuming 2g of plant sterols each day can lower your cholesterol levels by up to 10 per cent (p25). 3 Lychees contain close to 100 per cent of your daily vitamin C needs in one serve, and only 270kJ (p80). 4 People with a healthier body composition – more muscle and less fat, especially visceral fat – tend to live longer and healthier (p18). 5 Muscle is denser than fat, so a kilo of muscle will look smaller than a kilo of fat (p21). 6 High cholesterol is one of the main risk factors for heart disease (p23). 7 A recent research review showed 100 per cent…

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…

My brother-in-law has been telling me about how combining certain protein foods with other foods helps you absorb it better. Is this true? Do food combinations affect how well we access nutrients? Tessa, via email Q & A Protein is found in both animal and plant-based foods. Plant proteins are often less well absorbed and may be lacking in essential amino acids, so it's important to eat larger portions and a variety of plant foods to get all the amino acids your body needs. For example, combining legumes with grains — like chickpeas with quinoa — provides a more complete amino acid profile than eating either food alone. Food combinations can impact other nutrient absorption. For instance, calcium is better absorbed paired with vitamin D, but hindered in foods also…

Each day’s meal plan gives you… • Around 8700kJ (about 2080cal) for weight maintenance • Over 100g protein to keep you feeling full for longer • 100% of your daily calcium needs for strong teeth and bones • At least 40g of fibre to support digestive health • An array of colourful fruit and veg for plentiful vitamins, minerals and antioxidants For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • Avo Toast 2 slices soy linseed bread, 2 eggs, ½ avocado• Regular flat white coffee (2400kJ/570cal) Lunch • Tuna rice saladSmall tin tuna, drained, 125g portion microwave brown rice, 2 cups mixed salad, 1 tbsp sesame seeds, drizzle mayo • Apple (2800kJ/670cal) Dinner • Lamb kebabs with zucchini salad (p48)• Small tub reduced-fat Greek yoghurt with…