Innholdsfortegnelse for May 2025 i Healthy Food Guide

If you haven’t seen Netflix series Apple Cider Vinegar yet, in a nutshell, it dramatises the scandal surrounding ‘wellness’ influencer Belle Gibson who, in the 2010s, amassed a huge online following, launched a meal-planning app and scored a cookbook deal. Impressive achievements for one so young. But to get there she faked having terminal brain cancer and told her followers she had rejected traditional medicine and was surviving through 'clean' eating and lifestyle. The story is sad and maddening for many reasons, but it’s also a reminder we need to be judicious about who we turn to for health advice. Anyone can make a social media account. They're not bound by codes of ethics, practice or conduct, like those in healthcare, journalism or professional fields are. People can and do fabricate content…

ZOOMING IN ON FAULTS As we have had to adapt to more meetings online, we are now experiencing more 'Zoom fatigue' and may feel less happy with how we look. A US study showed participants who attended frequent online meetings tended to be more dissatisfied with their looks as they grew increasingly exhausted by the meetings. This meant greater use of tools to adjust the way they looked in the calls, and made them less keen to use Zoom-like tech . PLOS One GP or GPT? One in 10 Australians may have already used ChatGPT to ask medical questions, according to research, while a further 39 per cent were considering doing so in the next six months. People who face barriers to healthcare access, such as those with limited English…

Persimmon power! Fragrant persimmons are a sweet fruit with a rich orange hue. Less common than apples or bananas, their unique flavour is reminiscent of mango, apricot and pumpkin. Packed with nutrients and antioxidants, persimmons add indulgence and a health boost to any meal. HEART HEALTH Persimmons are rich in both fibre and bioactive flavonoids and tannins, which help reduce cardiovascular risk factors including blood pressure and ‘bad’ LDL cholesterol. ANTI-INFLAMMATORY Packed with antioxidants like vitamin C, beta-carotene and polyphenols, persimmons help combat oxidative stress and inflammation to support overall health and reduce the risk of chronic diseases. TASTE SENSATION Their unique blend of honey-like sweetness and delicate texture makes persimmons a versatile addition to recipes. Blend them into smoothies, bake them into cakes and muffins, or pair them with…

SHOPPING NEWS - PERSIMMON, P80 Butt et al. 2015. Persimmon (Diospyros kaki) fruit: hidden phytochemicals and health claims. EXCLI J. 14:542-61. CAN YOU BE ADDICTED TO FOOD? P16 DiFeliceantonio et al. 2018. Supra-Additive Effects of Combining Fat and Carbohydrate on Food Reward. Cell Met. 28(1):33-44.e3. Gordon et al. 2018. What Is the Evidence for “Food Addiction?” A Systematic Review. Nutrients. 10(4):477. Schulte et al. 2015. Which foods may be addictive? The roles of processing, fat content, and glycemic load. PLoS One. 18;10(2):e0117959. 10 FOOD ALLERGY AND INTOLERANCE MYTHS BUSTED, P22 Allergy & Anaphylaxis Australia. 2024. Food allergy. Available at allergyfacts.org.au Anaphylaxis UK. 2024. Allergy research & healthcare news roundup: key highlights and breakthroughs. Available at anaphylaxis.org.uk ASCIA. 2019. Food allergy. Available at allergy.org.au ASCIA. Eczema and food allergy – Fast…

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…

In a great example of turning a negative into a positive, researchers are calling on blood services worldwide to follow Australia’s lead and allow blood donations from people with haemochromatosis. People with the inherited disorder store too much iron in their bodies which can damage joints and organs and lead to cancer if untreated. Treatment involves removal of about half a litre of blood, typically every 12 weeks. This is often done at medical practices, with the blood being thrown away. Australian Red Cross Lifeblood is the first in the world to allow people with the disease to donate both blood and plasma, and the donations can be used to save lives, rather than being binned. Transfusion…

Gluten is a protein found in wheat, barley and rye, which helps bread rise, giving it elasticity, softness and texture. While most people can easily digest gluten, it can cause digestive issues for some, especially those with coeliac disease or gluten sensitivity. For those following a gluten-free diet, finding a nutritious bread that also tastes good can be challenging. The good news is that gluten-free bread choices have grown, and there are now plenty of satisfying options available. Shop like a dietitian Dietitians Jess Burvill and Jess Moulds give their top tips for choosing healthier gluten-free breads: READ LABELS Gluten can be hiding in different ingredients and under different names, so always read labels carefully. Look for bread that is certified gluten free and avoid products with a ‘contains gluten’…

1 About 80 per cent of kids who develop an allergy to cow’s milk, soy, wheat or egg outgrow it (p27). 2 Food additives are more likely to trigger reactions linked to an intolerance, rather than allergic reactions that involve the body’s immune system (p26). 3 The most desirable foods have a combination of fat and sugar or fat and salt (p19). 4 Carb and fat-rich foods that have their flavours enhanced, can lead us to overeat (p35). 5 Research shows that food intolerance can bump up the risk of anxiety (p27). 6 The ideal post-workout snacks contain carbohydrates to replenish glycogen and protein to help muscles recover (p84). 7 Japanese and Korean cooks figured out boiling dried fish and seaweed produces stocks that effectively enhance the flavour of dishes…

Q I’ve decided to try cutting out alcohol this year, after reading about potential links to cancer. What can I drink instead that’s not boring and is healthy and not too sugary? Abby, NSW & A As interest in health and wellness grows, more people are embracing a sober-curious or alcohol-free lifestyle. Alcohol is a Group 1 carcinogen, meaning even small amounts can increase the risk of certain cancers. Cutting back certainly offers plenty of health benefits – and with a growing range of alcohol-free alternatives, making the switch has never been easier. The quality of alcohol-free wine, beer and spirits has come a long way, with many closely mimicking the taste of their alcoholic counterparts. There are plenty of low-sugar options too – just be sure to check the label,…

Can a craving for food, especially when not hungry, really be considered an addiction? The idea of food addiction is a controversial one. When the term ‘food addiction’ is used, it usually expresses the desire for certain types of foods – normally ones that are not the healthiest of choices. Is it possible then to elevate what someone calls a food addiction to the same level as a drug or gambling addiction? Sugar addiction. Fast food addiction. Carb addiction. It seems we are in the middle of a food addiction epidemic. But everyone is addicted to food to some degree; just try going without eating for 24 hours and you’ll be craving it. But this is no different to the ‘craving’ we have for oxygen if we stay underwater for…

It’s dinner time. You’ve worked hard to prepare a nutritious and tasty meal. But after taking your first bite you feel something is missing. Perhaps you should have added more salt? Pepper? Or maybe even something more exotic like monosodium glutamate, better known as MSG? There are many food additives used in both home cooking and commercial products. These ingredients improve the flavour, smell, texture, appearance and longevity of foods. Salt and MSG are two well-known food additives. Both contain sodium, but there are plenty of other differences between the two which you can use to your benefit. MSG was first extracted from seaweed in 1908 by a Japanese scientist to re-create the flavour of his wife’s broth What is a salt? Salts are made of positively and negatively charged…

Try to time your snack within 90 mins of your workout 1 Rokeby Protein Smoothie Dutch Chocolate Per serve: 1200kJ (290cal),30g protein, 6.4g fat, 4.7g sat fat, 27.2g carbs, 25.1g sugar, 106mg sodium 2 Fresh fruit salad with ½ cup Greek yoghurt Per serve: 1200kJ (290cal), 12g protein, 3.5g fat, 2g sat fat, 47g carbs, 42g sugar, 7g fibre, 150mg sodium 3 Wholegrain toast with smashed egg Per serve: 1100kJ (265cal), 17g protein, 14g fat, 3g sat fat, 16g carbs, 1g sugar, 3g fibre, 310mg sodium 4 Obela Hommus To Go Classic with Sakata Crackers Per 125g serve: 1510kJ (350cal), 10.2g protein, 21.1g fat, 2.7g sat fat, 25.4g carbs, 1g sugar, 7.6g fibre, 586mg sodium 5 Small bowl Carman’s Granola with milk Per 45g serve: 1500kJ (360cal), 12.5g protein, 15g fat,…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance • 100g of your protein to keep you feeling satisfied • 100% of your daily calcium for strong, healthy teeth and bones • At least 30g of fibre to support gut and heart health • An variety of colourful fruit and veg for an array of vitamins, minerals and antioxidants For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • Weet Bix 3 Weet-Bix Gluten Free, reduced fat milk, ½ cup blueberries, 1tsp chia seeds • Regular flat white coffee (2600k /620cal) Lunch • Tuna Salad Small tin tuna in oil, 2 cups mixed salad, microwave cup brown rice/quinoa mix, drizzle of mayo and sprinkle sesame seeds (2350kJ/560cal) Dinner • Vegan bolognese (p65)…

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…