Innholdsfortegnelse for January 2026 i Healthy Food Guide

AI. Intervention An AI-based diabetes intervention program was as good as a human coach-led program, a US study found. Researchers assigned participants to either an AI or a human-led program. They found 31.7 per cent of the AI group and 31.9 per cent of the human group were able to achieve the desired outcome – 5 per cent weight loss, 4 per cent weight loss plus 150 minutes of physical activity per week, or a blood sugar reduction relative to holding off diabetes – after 12 months. JAMA DID YOU KNOW? There’s no need to avoid nuts if you’re on a weight management plan or are worried about weight gain. Naturally satisfying, they’re tasty little nutrient powerhouses, and research has shown that not all of the fat in nuts is…

● WHY EVERY MOVE COUNTS Being active isn’t just about getting fit, it’s about moving your body to boost energy, lift mood and sharpen your mind. Regular movement strengthens muscles and bones, improves sleep, balance and mobility, and helps you feel your best every day. Even small tweaks, like adding intervals or mixing in functional moves can deliver big results and help you break through plateaus. ● BREAKING THROUGH THE BARRIERS Common obstacles don’t have to stop you in your tracks. Busy schedules, tiredness, sweltering summer heat, holiday plans or a stuck-in-a-rut routine are all normal challenges, but with smart planning, strategic swaps in your routine and a focus on what works for your body, you can keep moving and make every session count. ● MAKING ACTIVITY PART OF EVERY…

Bodies naturally come in all shapes and sizes “You look so great! Have you lost weight?” “Wow, you’re looking so healthy now! Good for you.” As fat people, we’ve heard comments like this for most of our lives. At the times when our bodies were smaller, these comments made us feel proud and accepted. We felt like we were finally ‘good enough’. But when we regained the weight, as happens for most people, we felt like our bodies were no longer ‘good enough’ and that these well-intentioned comments were in fact harmful. Through our work as size- and weight-inclusive researchers, we’ve come to understand it wasn’t just us – the extent of harm from comments such as these is far-reaching. Both positive and negative comments about weight can lead to…

Sweet potato salad with hot-smoked salmon and spinach dressing Serves 4 Time to make 20 mins ✓ dairy free ✓ diabetes friendly 800g small sweet potatoes/kumara, peeled and cut into 3cm rounds1 cup baby spinach150g hot-smoked salmon or trout, flaked1 small red onion, thinly sliced6 gherkins, sliced thinly1 cup dill leaves¹⁄³ cup roasted almonds, chopped1 lemon, cheeks Spinach dressing 1 cup baby spinach leaves2 tablespoons olive oil2 tablespoons tahini2 tablespoons lemon juice 1 In a large pot, cover sweet potatoes with cold water and bring to a boil over high heat. Reduce heat and simmer for 10-15 minutes or until sweet potatoes are tender. 2 To make the dressing, place all ingredients in a small blender with ¼ cup water and blend until smooth. 2 Arrange sweet potatoes and spinach in a serving bowl…

MONDAY Creamy tomato and lemon pasta with cottage cheese Serves 4 ✓ vegetarian 400g wholemeal penne2 tablespoons olive oil600g mixed tomatoes, chopped3 cloves garlic, crushed2 egg yolks200g cottage cheese1 lemon, zest and juice, plus extra juice to make up ¼ cup1 cup fresh basil leaves4 cups mixed salad dressed with 1 tablespoon balsamic vinaigrette (half olive oil, half balsamic vinegar) 1 Cook penne according to packet instructions. Drain well, reserving 1 cup cooking water. 2 Heat oil in a large frying pan over medium heat. Cook tomatoes until lightly softened. Add garlic and cook for a further 2 minutes. 3 In a bowl, whisk egg yolks, cottage cheese, lemon juice and reserved pasta water. Season with cracked pepper. 4 Add cooked pasta to the frying pan along with the yolk mixture. Stir mixture…

Ready meals may get a bad rap for not being ‘fresh’, but when you’re on a time crunch they can be a quick and convenient way to nourish your body. From curries to rice bowls or stir-fries, they’re perfect for lunch or dinner without the stress of cooking from scratch. The key is knowing how to pick the right ones. CHOOSING WISELY MATTERS Not all ready meals are created equal. While some are packed with vegetables, lean protein and balanced nutrients, others can be high in sodium, low in protein, or loaded with saturated fat and extra kilojoules from rich sauces and cheese. The good news? With a few simple tips, you can spot the most nourishing meals, so you don’t have to compromise on taste or health. WHAT SHOULD…

Skipping your first meal of the day probably won’t affect your brainpower in the short term, a New Zealand-led study shows. Kids, though, still need their breakfast. Intermittent fasting has become popular in recent years, promoted for potential benefits such as improved insulin sensitivity, cellular repair and weight management. A meta-analysis of 71 studies compared cognitive performance in fasted and non-fasted healthy people, assessing memory recall, decision-making and response speed and accuracy. The study found no meaningful difference in adults, suggesting that most of us need not worry about temporary fasting affecting our mental sharpness or ability to perform daily tasks, and that any mental effects might be due to distracting hunger pangs. There was however, a noticeable reduction in cognitive performance in the fasting children who made up a…

Salads and strawberries – how summery can you get? Make the most of the season’s bounty with fresh and easy dinners and light lunches. Fancy a sweet treat? Try our lush lemon drizzle cake with a secret ingredient. 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 doesnt 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. ✓ gluten free ✓ dairy free ✓…

Vegetarian bento Serves 1 Time to make 30 mins ✓ dairy free ✓ vegetarian 1 cup 2cm-cubed pumpkin1 tablespoon miso paste1 teaspoon brown sugar1 teaspoon ground black pepper½ teaspoon ground white pepper1 tablespoon cornflour100g firm tofu, cut into 2cm cubes¼ avocado1 tablespoon balsamic vinegar3 teaspoons sesame oil½ teaspoon mustard¾ cup prepared coleslaw mix (omit the dressing)1 tablespoon lemon juiceShichimi, to garnish (optional, see tips) 1 Place pumpkin in a steamer or microwave-safe bowl and cook until just tender. In a small bowl, combine miso, sugar and 1 tablespoon water. Add mixture to pumpkin and toss well to coat. Return pumpkin mixture to steamer or microwave and cook for 1 more minute. Set aside. 2 In a bowl, combine ½ teaspoon of the black pepper with the white pepper and cornflour. Add tofu and gently toss to…

Gluten-free lemon drizzle cake Serves 20 Time to make 55 mins, plus cooling and resting ✓ gluten free ✓ vegetarian ½ cup + 3 tablespoons reduced-fat spread, plus extra to grease¾ cup caster sugar4 eggs2 cups ground almonds1²⁄³ cups mashed potato (mashed without milk or spread; see Cook's tip)3 lemons, zest, plus extra to decorate2 teaspoons gluten-free baking powder2 teaspoons icing sugar, to dust (optional) Lemon drizzle 3 tablespoons caster sugar1 lemon, zest and juice 1 Preheat oven to 180ºC/160°C fan. Grease and line a 20x30cm brownie tray with baking paper. 2 In a large mixing bowl, place spread and ¾ cup caster sugar. Use an electric hand mixer to cream together until light and fluffy. Beat in eggs, then fold in ground almonds, mashed potato, zest of 3 lemons and baking powder. 3…

PER SERVE 1500kJ/360calProtein 29gTotal fat 16gSat fat 3gCarbs 9.3gSugar 8.1gFibre 5.8gSodium 850mgCalcium 230mgIron 2.8mg 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 dietitian near you. Look for these nutrition panels…

Last year, three out of four of us set resolutions in January, and if you were one of them, it’s a safe bet that something health related was on top of your list. People resolved to take a holiday, be more environmentally conscious or save money, but it was vowing to live a healthier lifestyle that nearly one in two resolution-setters settled on. Take a look at some stats and it’s not surprising that health is on so many radars when the new year rolls around. In Australia there’s been a shift in how people view diet – increasingly it’s seen as the path to overall wellness rather than just a weight-loss tool. In New Zealand, a ‘healthization’ trend is gaining popularity, with young people viewing health as an all-encompassing…

Chicken and quinoa salad with strawberries Serves 4 Time to make 30 mins ✓ gluten free ✓ dairy free ✓ diabetes friendly 3 tablespoons olive oil1 lemon, zest and juice400g chicken breast, sliced¾ cup uncooked quinoa2½ cups green beans, trimmed2 x 120g bags mixed baby kale and spinachHandful fresh mint leaves, chopped1 cup strawberries, halved or quartered1 avocado, sliced, to serve¹⁄³ cup roughly chopped toasted almonds, to serve 1 In a medium bowl, combine olive oil with lemon juice and zest. Season with freshly ground black pepper and pour half into a small jug for dressing. Place chicken into the bowl and toss to coat, then set aside for 10 minutes. 2 Rinse quinoa and place in a small saucepan with 1½ cups water. Bring to the boil, then cover and reduce heat…

If you’ve ever enjoyed Korean food, chances are you’ve already tasted gochujang. This fermented red pepper paste is at the heart of Korean cooking, loved for its perfect mix of spicy, slightly sweet and savoury umami flavours. Its bold red colour is what gives many Korean dishes their signature look. A little goes a long way and it’s wonderfully versatile – delicious in marinades, stir-fries, soups or dipping sauces. It's the secret ingredient that makes Korean food so irresistible.…

1 Potatoes are a source of potassium, which is essential for heart function, and they also provide vitamins C and B6, p84. 2 No fruit sold for general consumption in Australia and New Zealand is genetically modified, p28. 3 Both positive and negative comments about weight can lead to negative outcomes, p35. 4 Skipping meals can affect cognitive function in children, p15. 5 Daily nut consumption is linked to living a longer life without dementia, p19. 6 Vitamin E, found in nuts and some fruit and veg, helps protect skin, p32. 7 One gold kiwifruit provides around 75 per cent of your daily vitamin C needs, p32. 8 Around 44 per cent of Australian drinkers want to make a change to their alcohol intake, p17. 9 Green tea contains tannins,…