Innholdsfortegnelse for April 2025 i Healthy Food Guide

Attention deficit hyperactivity disorder (ADHD) impacts the ability to maintain attention to tasks. Often, it also involves impulsive behaviour – saying or doing things without stopping to think first – as well as hyperactivity. ADHD is the most common developmental disorder in childhood, affecting 5–8 per cent of children worldwide. Not all children and adolescents with ADHD need medication, particularly if they are functioning well at school and at home. Children with ADHD can also be supported with behavioural and educational strategies, as well as by working on the associated problems that commonly occur alongside ADHD, such as learning difficulties, emotional problems like anxiety, social challenges and autism spectrum disorder. However, around four in five children with ADHD are prescribed medication. One of the most common concerns parents have about…

This autumn weather may be changeable, but we've got you covered! Whether you're craving something light and fresh or rich and hearty, our recipes bring a delicious mix of flavours and textures to your table. To make life easier, we’ve done the healthy eating hard yards for you! Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 95 showing how they fit daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our recipe badges, see p99.…

Chicken and cucumber Caesar Serves 1 Time to make 10 mins 120g cooked chicken1 hard-boiled egg, quartered1 Lebanese cucumber, thinly sliced1 cup rocket¹⁄³ cup edamame beans, cooked and cooled1 slice toasted wholegrain bread, torn into chunks2 tablespoons low-fat plain yoghurt1 teaspoon mustard Squeeze lemon juice Pepper to taste 1 Shred chicken. 2 In a bowl, place chicken with the other salad ingredients. Toss to combine. 3 In a small bowl, combine yoghurt, mustard and lemon juice. 4 Add half of the dressing to salad and toss to coat. Garnish with pepper. Spoon over remaining dressing to serve. PER SERVE 2080kJ/496calProtein 49gTotal fat 21gSat fat 5gCarbs 25gSugars 5gFibre 8gSodium 530mgCalcium 250mgIron 5mg…

Peach and berry tart Serves 6 Prep 15 mins Cook 45 mins ✓ diabetes friendly 5 sheets filo3 tablespoons reduced-fat spread, melted2 tablespoons brown sugar½ cup almond meal200g reduced-fat custard3 peaches, sliced (or use 1 can peaches in juice, drained)½ cup fresh berries (raspberries or blueberries work well) Dollop reduced-fat Greek yoghurt, to serve (optional) 1 Preheat oven to 180 °C. Line a 20cm loose-bottomed tart tin or shallow-side baking tin with baking paper. 2 Place the first filo sheet with edge hanging over sides of tin. Brush with melted spread, then layer another filo sheet over the top so the overhang lies below the first sheet’s overhang. Brush with melted spread. Continue with the remaining 3 sheets of filo, until the overhang is generally even over the entire rim…

Maintaining healthy bones and reducing the risk of osteoporosis starts with the right food choices. Boost your intake of bone-supporting nutrients by swapping white toast and refined cereals for wholegrain or seeded options, and pair them with calcium-rich dairy, protein and leafy greens. + SPINACH Spinach is a nutritious addition to your brekkie, offering calcium, magnesium and vitamin K to support healthy bones. Add A serve of baby spinach. + COTTAGE CHEESE Dairy foods such as cottage cheese are a great choice for bone health, providing essential calcium and protein. Add A serve of cottage cheese. + EGGS Eggs are a good source of high-quality protein and are among only a small number of foods naturally containing vitamin D, which is needed to help absorb calcium. Add A serve of…

We all know some foods are more nutritious than others, but did you also know that some foods love each other more than others? When certain foods are paired up, their nutrients and plant chemicals interact to enhance each other and provide more nutritional bang for your buck. The Mediterranean diet is perhaps one of the best examples of how well certain foods combine for our overall nutritional good. Sardines, for example, give you an easily available form of iron for energy, but if you finish your meal with cheese, the vitamin D in the sardines will help your body absorb the calcium from the cheese. Serve wholegrain bread with a tomato and onion salad and the insoluble fibres in the bread will assist with absorption of plant nutrients (such…

Daikon salad with wasabi dressing and teriyaki baked salmon Serves 2 Time to make 20 mins ✓dairy free 200g salmon fillet1 teaspoon reduced-salt soy sauce1 teaspoon mirin (see Cook's tip)50g soba noodles160g daikon, julienned (about 2 cups)1 carrot, julienned1 zucchini/courgette, spiralised½ cup frozen broad beans, defrosted and pods removed Toasted sesame seeds, to garnish (optional) Dressing 2 tablespoons sesame oil1 teaspoon wasabi paste, to taste1 teaspoon apple cider vinegar2 teaspoons reduced-salt soy sauce 1 Preheat oven to 200°C. Line a baking dish with baking paper. Place salmon in a prepared dish. In a small bowl, whisk soy sauce and mirin. Spoon half of the soy mixture over salmon and bake for 10 -15 minutes. Remove salmon from oven and spoon over remaining soy mixture. When cool enough to handle, gently…

If you're a coffee lover, you've likely spotted cold brew coffee at your local café. Unlike traditional coffee, which uses heat to extract coffee, cold brew is made by steeping coarsely ground beans in cold water for 18-24 hours. The slow extraction process produces a more concentrated brew with higher caffeine levels, a smooth, chocolatey flavour and lower acidity. Usually served over ice, cold brew offers a refreshing, milder flavour without the bitterness of hot coffee, making it the perfect choice for a smooth caffeine boost in warmer weather.…

Q Hi, I am a huge fan of HFG and never miss an issue! My GP has told me I'm showing signs of insulin resistance. He's thinking it could be a sign of type 2 diabetes and I'm thinking it could be PCOS. Is there something I should do with my diet to lower the chances of either? Emily via email & A Insulin resistance happens when your body doesn’t respond properly to insulin, causing blood sugar levels to rise. If untreated, this can lead to type 2 diabetes. Insulin resistance is also linked to polycystic ovary syndrome (PCOS), a common hormonal condition in women. Since type 2 diabetes and PCOS are separate conditions, getting an accurate diagnosis from your doctor or specialist is crucial to ensure the right treatment and…

When it comes to men and women's health ‘women are sicker, but men die quicker’, the rather grim saying goes. Women do tend to live longer than men, but we are overrepresented when it comes to some of the more challenging conditions, including autoimmune diseases and Alzheimer’s. We’re also around three times more likely to have a fatal heart attack than men and twice as likely to suffer from chronic pain conditions. So while women are generally better at taking care of our health and well-being, we still need to arm ourselves with accurate information on the issues that affect us the most. Here are five common nutrition-related questions about women's health answered, according to science. Q Do some foods aid period cramps? Period pain is no fun! It’s a common…

Tunisian tuna salad $AVER Serves 4Time to make 35 mins ✓dairy free 200g kipfler or salad potatoes50g pitted black olives2 tomatoes, cut into wedges1 Lebanese cucumber, chopped3 tablespoons coarsely chopped fresh coriander, plus a few sprigs for garnish3 soft-boiled eggs250g canned tuna, drained Dressing2 tablespoons red harissa (see below)3 tablespoons olive oil3 tablespoons red wine vinegar 1 In a large saucepan of boiling water, cook potatoes until tender. Drain and cool, then peel and cut into chunks. 2 In a large bowl, place the potato chunks, olives, tomato, cucumber and coriander and mix to combine. 3 To make the dressing, in a small bowl place harissa, oil and vinegar. Season with salt and freshly ground black pepper and mix together until combined. 4 Carefully break open the eggs and arrange them…

MONDAY Chickpea and tofu yellow curry $AVER you’ll need… plus+ light olive oil, garlic+ reduced-salt gluten-free vegetable stock, peanuts+ brown rice, broccoli florets+ yellow capsicum Serves 4 ✓ gluten free ✓ vegetarian ✓ dairy free 2 tablespoons light olive oil1 brown onion, chopped2 cloves garlic, crushed450g firm tofu, cut into cubes400g can chickpeas, drained and rinsed2 tablespoons gluten-free yellow curry paste200g can light coconut milk200ml reduced-salt gluten-free vegetable stock1 yellow capsicum, thinly sliced1 head broccoli florets Cooked brown rice, to serve (optional) Roasted peanuts or dried shallots, to garnish (optional) 1 In a large saucepan, heat oil, onion, garlic and tofu over high heat for 6 minutes, stirring often, until caramelised. 2 Add the chickpeas to the pan and cook for a further 2 minutes. Add the curry paste and…

Water is always the best option for children, followed by milk. But occasionally kids might like to switch things up. From juices and flavoured milk to sports drinks, there’s no shortage of options, but many can be high in sugar, contributing to dental issues and empty kilojoules. PRIORITISE WATER Water is sugar-free and essential for keeping kids well hydrated throughout the day. LIMIT SUGAR Terms like ‘no added sugar’ don’t always mean sugar-free — natural sugars can still contribute to the overall intake. Look for drinks with reduced sugar or unsweetened varieties. MILK AND MILK ALTERNATIVES Flavoured milks can pack a sugar punch, but plain milk is a great choice for growing kids. The naturally occurring sugar in milk, called lactose, is paired with essential nutrients which support bone growth,…

PER SERVE 1830kJ/436cal Protein 12g Total fat 24g Sat fat 7g Carbs 40gSugars 6g Fibre 12g Sodium 380mg Calcium 200mg Iron 2mg Your individual daily nutrition intake will vary depending on age, gender, height, weight and your level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to healthy eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au or dietitians.org.nz/ to locate an accredited practising…