Innholdsfortegnelse for September 2025 i Healthy Food Guide

Falls are the leading cause of injury-related death and hospitalisation in older people. Preventing frailty as we age is the key to living well and independently for as long as possible. It really doesn’t matter if we have a wrinkle-free complexion in our 60s – if our bones and muscles are weak, our chances of living healthily to 100 are slim. It’s human nature to take for granted what we have, until we lose it; and our physical strength is no exception. I would argue that building and maintaining our muscle and skeletal strength is just as important as the chronic disease prevention, weight management and anti-ageing that dominates most health and wellness discussions. While debates are raging about cutting out food groups, ‘biohacking’, carb-to-fat/protein ratios, seed oils, supplements, processed…

Caffeine fix Your morning coffee might make you feel more alert, but that could be the exact reason it keeps you up at night. A small study into the effects of caffeine on the sleeping brain showed it increases the complexity of brain signals during sleep, potentially interfering with its ability to relax and recover. The effects were more pronounced in young adults aged 20-27. Nature MORE FOR STROKE PREVENTION Subarachnoid haemorrhage, the third most common type of stroke, could be drastically reduced through health and lifestyle changes, according to researchers. The team say subarachnoid haemorrhages can be largely attributed to risk factors we can change such as smoking and high blood pressure. JAMA Neurology ALL IN THE COOKING? THERE HAVE BEEN A FEW RUFFLED FEATHERS AFTER A STUDY SUGGESTED…

If you’ve noticed that protein is having a moment right now, you’re not imagining it. As a nutrient that’s recently – and very publicly – been linked to more muscle mass, healthy weight management and controlling hunger, protein-rich versions of everything from pasta to bread, pizza and even ice-cream have hit supermarket shelves. At the same time though, one food group that’s naturally rich in protein has fallen out of favour, with one in six Australian adults now choosing to avoid milk and other dairy foods, many without a medically diagnosed reason. It’s a similar story in New Zealand, where 1.2 million fewer glasses of cow’s milk are now consumed every year. Why does bone health matter? Your bones provide structure for your body, protecting your organs and anchoring your…

Head to healthyfood.com for hundreds of delicious, healthier baking recipes and tips Mindfulness is beneficial to well-being. In our tech-focused world, finding an activity that requires you to put down your phone and get creative and hands-on can be really beneficial to your mental health. By leaving stressful thoughts behind, you ease up space in your mind to be creative, so experiment with recipes and be adventurous with decorations. Nourishment feels good Baking and cooking are fundamentally about nourishing ourselves, so the process of making something wholesome from scratch can be incredibly satisfying – even sweeter than the treat itself. Sharing is caring Another great benefit of baking is sharing the product at the end. Making other people happy is a great way to boost your own mood too. Exercising…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance • More than100% of your daily calcium for strong, healthy teeth and bones • More than 50g of fibre to support a healthy gut and digestive health • An array of colourful fruit and veg for an array of vitamins, minerals and antioxidants • More than 100g of protein for muscle growth and repair • A variety of whole grains and legumes for fibre and digestive health For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • Muesli 45g untoasted muesli with small tub reduced-fat Greek yoghurt • Banana • Regular flat white coffee (2200kJ/530cal) Lunch • Salmon rice salad Small tin salmon in oil, 3 cups mixed leaf salad, 125g cooked brown…

1 Mindfulness practice can increase life satisfaction, p32. 2 One in six Australian adults avoid milk and other dairy foods and in New Zealand 1.2 million fewer glasses of cow’s milk are now consumed every year, p22. 3 Fortified soy milk is the plant-based milk that comes closest to the nutritional profile of cow’s milk in terms of protein and calcium, p25. 4 Scientists only reach consensus when a large body of high-quality evidence points in the same direction, p18. 5 Australian researcher Barry Marshall swallowed a pathogen to prove ulcers were caused by bacteria, p21. 6 When we’re younger, exercise helps build strong bones. When we’re older, it helps maintain bone strength and reduce bone loss, p26. 7 Kaempferol is an antioxidant which may help protect cells from damage…

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. 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. 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’. 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…

Feeling moody, bloated or blah before your period? Research reveals a daily handful of nuts might be the smartest snack. A study has found that women who experience painful PMS symptoms could be making their symptoms 33 per cent worse by giving in to their sugar cravings. Instead, a handful of nuts (33g) a day, was associated with reduced PMS symptoms – by 41 per cent! The combination of dietary fibre, omega-3 fatty acids and anti-inflammatory phytochemicals found in nuts potentially work to balance hormone levels, ease inflammation and reduce premenstrual pain, the researchers suggested. The small study relied on self-reporting, and more investigation is needed into the potential benefits of specific foods and PMS symptoms. Nutrition…

To exercise fasted or fed? It’s a controversial topic with strong views coming from both camps. Exercising in a fasted state is frequently endorsed as essential for those promoting weight loss, to ensure the most ‘fat burning’ possible. Then there is the opposing view that you want to be well-fuelled before exercise so you can power the length and duration of your exercise. But reality is more complicated than both arguments. Exercise for weight management We exercise for all sorts of reasons. General health and fitness, training for competitive sport, or to help shed a few kilos are all common reasons. If your aim is to lose weight, then are you better off exercising on an empty stomach? A common stance on exercise for weight loss is driven by the…

Jess Burvill is an accredited practising dietitian, and passionate about sharing evidence-based nutrition advice to help make healthier food choices. Connect on instagram @dailyservenutrition What is raw milk? Raw milk is milk that hasn’t been pasteurised – a process that heats milk to a specific temperature for a set period of time to kill harmful bacteria, making it safe to drink. All milk sold over the counter in Australia and New Zealand is legally required to be pasteurised. Claim: Raw milk has more nutrients While pasteurisation slightly reduces levels of some nutrients – such as vitamins B1, B2, C and folate – these changes have little impact on the overall nutritional value of milk. Pasteurised milk remains a good source of B vitamins, and since milk isn’t a major source…

Choriatiki - Greek salad Serves 2-4 Time to make 20 mins ✓ vegetarian 2 ripe tomatoes (about 400g) or cherry tomatoes)Pinch of sugar (optional)½ cucumber or1 small cucumber½ large green capsicum (about80g, or 1 small), deseeded and thinly sliced½ large onion (or 1 small)6–7 good-quality black olives (such as Kalamata)60ml olive oil1 tablespoon vinegar (optional)1½ teaspoons dried oregano150g xinomizithra or feta1–2 tablespoons capers, rinsed and driedSea saltFresh crusty bread, to serve 1 Cut the tomatoes into bite-sized pieces (or halve cherry tomatoes) and place in a bowl. If the tomatoes are not very sweet, sprinkle them with a pinch of sugar, mix well and let them sit for 10–15 minutes. 2 Peel the cucumber (unless it is very fresh). Cut the cucumber in half lengthways and slice it into chunks…

Shopping for healthy food is tricky, but if you have dietary requirements 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 created the 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 guidelines for health and nutrition claims. This month we’re featuring the winners in our free-from categories. Look out for the logo on supermarket shelves to find winning healthy products you can trust. Gluten free Old Time Bakery Gluten Free Buckwheat & Sorghum Wraps Wholesome wrap that’s high in fibre and protein Sanitarium Weet-Bix Gluten Free 96 per cent wholegrain sorghum with added…

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…

Q & A My four-year-old grandson experiences lack of impulse control and sometimes lashes out. How soon after eating corn (for example, if he's sensitive to the glutamates), might his behaviour be affected by the corn? Susan, Canada While we can’t comment on an individual‘s health concerns or provide individual medical advice, broadly speaking, for some children, food intolerances or sensitivities to naturally occurring food chemicals such as salicylates, amines and glutamate, may contribute to incidences of negative behaviour or make behavioural disorders worse. Reactions can vary widely from child to child, and may appear anywhere from 30 minutes up to 48 hours after eating the trigger food. In sensitive children, this can show up as hyperactivity, irritability, aggression, sleep disturbances or poor impulse control. Corn contains naturally occurring glutamates, although in…

Check these out! Brussels sprouts are small, leafy brassicas resembling mini cabbages. In season from autumn through early spring, they thrive in cooler climates and need up to 120 days to mature. SATISFYING IMMUNE SUPPORT Nutritionally, Brussels sprouts are a powerhouse. They’re packed with vitamin C and folate to support immune health, vitamin K for healthy bones and blood clotting, and fibre to promote gut health and keep you feeling full. INFLAMMATION BUSTERS They also contain antioxidants such as kaempferol, which may help protect cells from damage and reduce inflammation. IT’S ALL IN THE PREP While they sometimes get a bad rap, Brussels sprouts can be incredibly delicious when prepared well. Try roasting them with olive oil and garlic until golden and crispy, tossing them into stir-fries or salads, or…

Boost Juice promotes itself as a healthier alternative to soft drinks and fast food, but not all smoothies and juices are created equal. Many popular menu items are made with fruit juice, sorbet or frozen yoghurt, which can bump up the sugar and kilojoule content without offering much in the way of fibre or protein to help you feel full. The good news? You don’t have to ditch your favourite takeaway drink. With a few clever tweaks, you can pick a nutritionally ‘boosted’ juice and enjoy a balanced, satisfying option that still tastes delicious. + SWITCH THE BASE Fruit juice is high in natural sugar and low in fibre. Swap Choose reduced-fat milk, almond milk or coconut water instead. This lowers the glycaemic load and adds extra nutrients like calcium…

4 WAYS TO SPOT A DODGY ‘EXPERT’, P16 Hosseini & Staab. 2023. Emotional Framing in the Spreading of False and True Claims. Proc ACM Web Sci Conf. 96-106. Martel et al. 2020. Reliance on emotion promotes belief in fakenews. Cogn Res Princ Implic. 5:47 Watts G. 2005. Nobel prize is awarded to doctors who discovered H pylori. BMJ. 331(7520):795. WHY CALCIUM MATTERS SO MUCH FOR YOUR HEALTHSPAN, P22 American Academy of Orthopaedic Surgeons – OrthoInfo. Exercise and bone health. American Academy of Orthopaedic Surgeons – OrthoInfo. Smoking and musculoskeletal health. Available at orthoinfo.aaos.org Animals Australia. Opinion: Data shows major rise in veganism among young people. Available at animalsaustralia.org Better Health Channel. Calcium. Better Health Channel. Menopause and osteoporosis. Better Health Channel. Osteoporosis. Better Health Channel. Osteoporosis and exercise. Available at…