Innholdsfortegnelse for February 2017 i Healthy Food Guide

Healthy makeover I appreciate the makeover recipes — ones where the HFG team has taken a classic recipe, such as Caesar salad or fried rice, and changed it to make it more nutritious. It is really great to know that I can still enjoy my favourite dishes with less fat, sodium and overall energy content. Tara Raupach, QLD GO WITH THE FLOW Your article ‘How to relieve constipation’ in the November 2016 issue was fantastic. It’s hardly ever spoken about, and the first remedy is usually medication. So, it was good to read about what my family can do when we experience constipation to help things flow naturally. Laura Scriven, NSW Note: ‘Your say’ letters may be edited for length and content. Fried rice photo: Mark O’Meara. Talk to us…

QI always keep a tub of dip in the fridge to snack on, but how do I know if I’m making a healthy choice? Angela , via email The supermarket chiller has exploded with tasty dips recently, so you’re spoilt for choice. But we’ve come a long way from plain old French onion. Here are five simple tips to picking a healthy and delicious dip! 1 Slash the salt Dip can be surprisingly high in salt, especially the pesto-based dips. Check the label for one with less than 400mg sodium per 100g. 2 Portion perfection Grazing on dip straight from the tub is an easy way to overeat. Instead, spoon out a healthy serving of about two tablespoons to snack on. 3 Spice it up Salsa is a low-kilojoule choice,…

You just couldn’t have an Aussie pav without the sweet and tangy taste of passionfruit! It’s the key ingredient in iconic warm-weather desserts, and we’re spoilt for choice this summer with this fragrant fruit now at its peak. They don’t just taste good — they’re an excellent source of fibre, with two fruits providing 20 per cent of your daily needs. The tropical colour of passionfruit means it’s also rich in the antioxidant, beta-carotene, for both healthy skin and eyes. Tantalise your taste buds with these delicious ideas using passionfruit: 1 Stir passionfruit pulp through soda water, lime and ice for a thirst-quenching summer drink. 2 Top a slice of fruit toast with ricotta, banana and a drizzle of passionfruit. 3 Use passionfruit as a tangy glaze for meat or…

WHITE SLICED BREAD 2 slices = 718kJ (172cal), 2.1g fibre, high GI It’s a fl op! The low fi bre content and high-GI score gives white bread a lousy track record for long-lasting energy and satisfying hunger. HFG TOP PICKS WRAP IT Goodness Superfoods Better for U! Barley Wraps are low GI and have 7.1g fibre per wrap! Per wrap: 401kJ (96cal), 4.1g protein, 7.1g fibre, 180mg sodium TOAST IT ABE’s Multigrain Bagels have twice the fibre of white bread thanks to added whole grains. Per bagel: 989kJ (236cal), 10.3g protein, 4.3g fibre, 351mg sodium STUFF IT Fill up a Mission Wholemeal Pita Pocket and enjoy three times more fibre than two slices of white. Per pita: 1030kJ (246cal), 9.8g protein, 6.8g fibre, 536mg sodium…

There are things in life, like periods, pregnancy and menopause, that men will just never understand — and in large part, it’s due to our female hormones. The symptoms that women often experience can be uncomfortable, stressful, and even embarrassing at times. But there is good news — the right food and lifestyle can help to alleviate your symptoms. We show you what you can do. “I never have any energy” POSSIBLE REASON: Iron deficiency If your answer to ‘how are you?’ is always ‘tired’, ‘busy’ or ‘exhausted’, then the problem may be more than just a bad night’s sleep. Roughly one in three women is iron deficient, which can leave you feeling tired and lethargic. It can also weaken your immune system so you’re more likely to get sick…

Loaded black bean nachos with sweet potato,feta & jalapeño guacamole Serves 4–6 Cost per serve $3.80 Time to make 30 min gluten free 2 sweet potatoes 3 tablespoons olive oil 3 tablespoons reduced-fat feta Handful of cherry tomatoes, halved 2 tablespoons fresh coriander 1 lime, quartered Spicy Mexican beef 1 tablespoon olive oil ½ large red onion, finely diced ½ red capsicum, finely diced 2 garlic cloves, finely chopped 500g lean beef mince ½ teaspoon ground chili 1 teaspoon smoked paprika 2 teaspoons ground cumin 1 teaspoon ground coriander 1 tablespoon tomato paste 1 x 400g can no-added-salt diced tomatoes 1 x 400g can black beans, rinsed, drained Jalapeño guacamole 2 medium ripe avocados 1 garlic clove, finely grated 2 tomatoes, seeded and diced 1 jalapeño or long red chili,…

10 OF THE BEST … FRUITS FOR SNACKING, p30 Boye J & Liu RH. 2004. Apple phytochemicals and their health benefits. Nutr J. 3: 5. Eat for Health. 2015. Serve sizes. Available at www.eatforhealth.gov.au Accessed October 2016. FoodWorks nutrition software, 2012. LOSE WEIGHT FOR GOOD! 8 DIET RULES YOU NEED TO BREAK, p34 Australian Bureau of Statistics. 2016. Australian Health Survey: Consumption of Food Groups from the Australian Dietary Guidelines, 2011–12. Available at www.abs.gov.au Accessed October 2016. Bolin, TD and The Gut Foundation. Understanding Gas and Bloating. Randwick, NSW: Digestive Diseases Research, 2011. National Health and Medical Research Council. Australian Dietary Guidelines, Canberra: Commonwealth of Australia; 2013. National Heart Foundation. 2015. Healthy Heart Position Statement: Fish and seafood. Available at www.heartfoundation.org.au Accessed October 2016. SCIENCE UPDATE — MEAT:…

Hello HFG readers! After three-and-a-half years wearing my dietitian hat for Healthy Food Guide, I’m very excited to jump into my new role as editor. Working for HFG was a dream of mine, even before I started studying nutrition. I’ve always loved its sensible and practical approach. And, at a time when just about anyone can dispense nutrition advice, it’s based on solid science. I’m very proud to be part of a magazine that is dedicated to making healthy eating easy. But that’s enough about me — let’s talk about you. Here’s what I’ve learnt about you over the past few years: You come to HFG for trustworthy, credible advice on health and nutrition; you don’t want to hear about what you can and can’t eat from celebrities; you look…

‘ I’d find it hard to live without dairy products, fruit & decent bread’ Growing up, I had a cow in my backyard, so it’s no surprise that I really like dairy foods. And I particularly like ice cream. I don’t worry about the fat in dairy as I’m very active. I tend to have the same thing for breakfast each day. I make my own muesli with lots of seeds and nuts, along with fruit from the garden, and Greek yoghurt. I eat four times a day. Living in the country, I’m an early riser. By mid-morning, I’ll have my one coffee for the day made from locally roasted beans. And I’ll also have some lovely fresh, locally made sourdough. Lunch is a bit boring, really. I always have…

Fresh berries are at their berry best this summer. So scatter them over your muesli, toss them into a salad, or bake them into a dessert for a sweet indulgence you can enjoy at any time of the day! BERRY NICE VARIETIES Blackberries Blend low-kilojoule blackberries into yoghurt-based smoothies for a morning antioxidant hit. Raspberries Only wash these delicate berries right before eating so they don’t go mushy. Strawberries One cup of sweet strawberries provides 100 per cent of your daily vitamin C requirements. Blueberries Fresh blueberries can be frozen for up to a year, so you can enjoy some now, and some later! 3 HFG BERRY RECIPES 1 Strawberry shortcake pops, p80 2 Pear & raspberry bread, p89 3 Berry hazelnut tarts, healthyfoodguide.com.au…

Sugar bars can be hiding behind obscure names Muesli bars have long been a lunch box staple. But with so much focus on sugar, making a good choice can be tricky. Here are four tips to buying a low-sugar snack bar. • KNOW YOUR SUGARS Manufacturers use a variety of sugars to bind the grains, seeds and fruit in muesli bars together, such as glucose syrup or sugar (sucrose). But they might also add sugar with obscure names, such as rice malt syrup, invert sugar or maltodextrose. It can be hard to work out how much added sugar is in a product, so always check the ingredients list, which is in order of quantity. Pick snack bars with less than 10g sugar per bar (with fruit), or less than…

WRONG TURN 1 Cutting out all fat If you do the maths, cutting back on fat is a good way to cut back on kilojoules, too — after all, fat has more than twice as many kilojoules per gram as protein or carbs. But trying to go fat free all the time isn’t the best route to good health. Low-fat foods aren’t necessarily healthier, as manufacturers often replace fat with sugar, or artificial sweeteners, to make them taste better. Always check the nutrition label and try comparing a low-fat product to a regular one, to see if extra sugar has been added (yoghurt is an easy product to use for this test). And remember, some fats are essential for our bodies to function properly. For example, omega-3 fats (the type…

It seems harmless at the time — a kick-starting morning coffee, then a refreshing juice with lunch, and perhaps a pre-dinner glass of wine. But the reality is you are sipping down thousands of extra kilojoules, without even realising it. If you’ve been gradually gaining weight and can’t seem to work out why, you might want to rethink your drink. a whole fresh orange has only 220kJ (53cal) and five times more fibre. So, drinking just one glass of orange juice is equivalent to gulping down around five oranges — with all the kilojoules. Snacking on the whole piece of fruit is far healthier. It takes time to peel and eat, and it also has satisfying fibre. This lets your body know that you’re full. Alcohol is another big offender,…

We’ve got delicious summer food that’s quick and easy to prepare, so you’re not stuck in the heat of the kitchen. And cool off with our tasty yoghurt pots or slurp on a homemade icy pop. Enjoy! We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for…

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 that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is…

Lemon detox, juice cleanse … it’s that time of year when a detox seems ideal for clearing the holiday excess. But with barely any carbs, fibre or protein to sustain you, detoxes are not nutritionally balanced, and can do more harm than good. Here are five good reasons why you shouldn’t detox. 1 Short-term fix A detox teaches you nothing about healthy eating. Think of it as a ‘super-extreme diet’, which is more like fasting than dieting. 2 Yo-yo weight loss You may lose weight quickly on a detox, but once you return to your regular eating habits, chances are you will regain the weight, and possible more. 3 Hunger pains A detox can leave you so ravenous that you break out and binge on everything in sight, only to…

The crunch factor Keep an eye out for juicy Modi Apples — a deliciously crisp Italian-born apple that’s now grown in Victoria. Available in Coles supermarkets in Victoria and NSW from mid-February. Exotic nuts Not just for snacking, Harvest Box Flavours of the World spiced nuts ($6.50 per 140g) add flavour and fibre to salads, stir-fries and curries, too! Per 28g serve (Coconut Lemongrass): 647kJ (154cal), 1.8g sat fat, 1.8g fibre, 139mg sodium Cool as a Quke! Give your kids the coolest lunch with Qukes Baby Cucumbers ($3.00 per punnet). They’re just 8–12cm long, compared to their 20cm-long big brothers! Available nationally in Woolworths, Coles and independent supermarkets. Oats & grains Packed with more than 10g of hunger-busting protein, Chobani Greek Yogurt with Steel Cut Oats & Ancient Grains ($2.89)…

  Nutrition and health writer Paula Goodyer has won many prestigious awards for her writing, including the 2016 Excellence in Journalism Award from the Dietitians Association of Australia. The protein in meat helps keep us feeling full until our next meal It feels like we’re caught in a tug ‘o war over red meat. On one side are the meat-loving people from planet Paleo, while on the other are headlines claiming meat causes cancer. As the nation fires up the barbie for summer’s festival of scorched meat and snags, it’s a good time to ask: should we eat more — or less — meat? We investigate both sides of the story to give you the full picture. THE GOOD NEWS... Key iron source Besides being a great source of protein, zinc…

Barley , beetroot & chicken salad with tahini dressing Serves 4 Cost per serve $3.65 Time to make 45 min dairy free diabetes friendly 1½ tablespoons tahini 1 garlic clove, crushed 2 tablespoons lemon juice 3 teaspoons olive oil 500g chicken breast fillets, halved horizontally 1 teaspoon honey ¾ cup (150g) pearl barley 150g snow peas, thinly sliced 2 medium beetroot, peeled, grated 2 large carrots, peeled, grated 120g mixed baby spinach and rocket 1 Combine 2 teaspoons of tahini, the garlic, 1 tablespoon lemon juice and 2 teaspoons olive oil in a glass or ceramic dish. Add chicken, turn to coat. Cover and marinate in fridge for at least 30 minutes. Combine remaining tahini, lemon juice, olive oil and the honey in a small bowl with 1–2 teaspoons of…

3 REASONS WE LOVE YOGHURT! • A 200g tub counts as one of your three daily serves of dairy for strong and healthy bones. • It’s not just a brekkie food! These yoghurt bowls are the perfect after-dinner treat. • Packed with friendly bacteria called ‘probiotics’, yoghurt can help restore a healthy balance of good bacteria in your gut. Banoffee pie Serves 4 Cost per serve $1.20 Time to make 20 min gluten free Roughly chop 4 pitted Medjool dates. Place in a dish, cover with boiling water and set aside for 5 minutes until soft. Blitz dates, ¹/ ³ cup reduced-fat milk and ½ tsp vanilla extract in a small food processor for 1 minute, or until smooth (add more milk if needed). Cook date mixture for 5–10 minutes,…

' Enjoy light & low-fuss meals, perfect for warm weather! 'Brooke Longfield, HFG dietitian Each day’s menu gives you … • 6300kJ (about 1500cal) for gradual weight loss • 30g fibre to keep you feeling full all day long • 5 serves veg so you get a variety of antioxidants • 2 serves fruit that will boost your fibre & vitamin intake • 2–3 low-fuss snacks to eat at home or on-the-go Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Bircher muesli ¼ cup rolled oats, ¼ cup reduced-fat plain yoghurt, ¼ cup milk & ½ grated apple, soaked overnight. Then top with ¼ cup mixed berries & 2 tsp chopped walnuts (1200kJ/290cal total) Lunch • Tomato & avo toast 2 slices soy–linseed toast topped with…

Soft & gluten free The new Abbott’s Village Bakery Gluten Free range is soft, big and tasty, like bread should be. Choose from two delicious varieties: Mixed Seeds; and Soy & Linseed. Go to abbottsvillagebakery.com.au A lighter crisp The Vege Chip Co is proud to introduce their Vege Deli Crisps range – in Lentil, Turmeric and Chia varieties. They’re cooked in 100 per cent sunflower oil and packed with all-natural ingredients. Snack happy The Happy Snack Company’s Roasted Chic Peas and Fav-va Beans are 100 per cent nut and gluten free. They also come with a 5 Health Star Rating. Click on happysnackcompany.com.au Spread the word Mayver’s Cacao Super Spread has absolutely no added sugar or oil, making it nature’s guilt-free, dairy-free, all-natural choccie fix bottled up in a jar.…