Innholdsfortegnelse for March 2018 i Healthy Food Guide

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…

Think lentils and chickpeas are only for hippies and vegans? Think again! Legumes — the dried pea, bean and lentil family — are the unsung heroes of the vegie world. While they’re a key part of everyday diets in countries like India and Pakistan, they’re gaining popularity in Australia. Twenty per cent of Aussies ate them in 2010, rising to 28 per cent last year. These tiny nutrition powerhouses are rich in a special type of fibre called resistant starch, which promotes good gut bacteria and helps prevent bowel cancer. Legumes also help lower your cholesterol and manage blood sugar levels, while all that fibre can relieve constipation. Plus, adding them to your meals is an inexpensive way to create that ‘full’ feeling. On page 26 we investigate the part…

If fatigue is a big issue for you, don’t just put up with it — visit your doctor. Other reasons for extreme tiredness that may need to be investigated by your GP include: * Coeliac disease This affects one in 100 people. With coeliac disease, the gut is damaged by eating gluten. As a result, the body is unable to properly absorb many of the nutrients in food like iron. Extreme tiredness may result. * Diabetes Having high blood sugar levels can cause extreme tiredness and is a common symptom of undiagnosed diabetes. To see if you are at risk, check out diabetesaustralia.com.au * Iron deficiency Not enough iron (iron deficiency anaemia) means your cells don’t get enough oxygen, resulting in fatigue. Young women are at greatest risk of iron…

Get moving Aim for 45–90 minutes of moderate-impact exercise a day. Go for an outdoor walk, take a gentle swim or try pilates or prenatal exercise classes. Eat a satisfying breakfast Enjoy a small bowl (1 cup) of Bircher muesli made with oats, fruit and yoghurt. Top with chopped nuts for fibre and healthy fats. Snack happily Skip sweet biscuits if you want a morning pick-me-up. Instead, try topping a piece of wholegrain toast with sliced banana. Have a big drink of water, too. Lunch nutritiously Fill a wholemeal roll with canned tuna, tomato, cucumber, mushroom and baby spinach. If you are breastfeeding, add a handful of almonds or tub of plain yoghurt. Refuel & refresh Beat the afternoon energy slump with a rice cake topped with reduced-fat hoummos or…

claim 1 Fermented foods ease tummy bloating Tummy troubles including gas, bloating, cramps, irritable bowel syndrome, diarrhoea and even constipation may be due to the bacteria growing in your gut. The bacteria in fermented foods can withstand the acid in your stomach and, along with natural fibres, are transported through the whole digestive system. Studies show fermented foods can change bacteria that grow in your gut, reduce ‘bad’ bacteria and counteract tummy troubles. Find it hard to digest cabbage? Don’t worry: fermentation makes cabbage easier to digest, so even the most sensitive tummies can usually manage it. A 2014 study indicated that people who are suffering from chronic constipation might benefit from taking 500ml per day of milk kefir. In the study, stool frequency was significantly increased, stool consistency was…

Tray-baked salmon Serves 1 Cost per serve $7.60 Time to make 30 min gluten free dairy free diabetes friendly 2 small chat potatoes ½ bunch broccolini, trimmed and halved 3 baby yellow squash, halved 1 teaspoon olive oil ½ lemon, cut into four wedges 1 tablespoon pine nuts 1 x 100g skinless salmon fillet 2 teaspoons fresh dill sprigs, plus extra, to garnish 1 Preheat oven to 180ºC. Line a baking tray with baking paper. 2 Microwave the chat potatoes for 2–3 minutes (see Note). Cool and cut into 2–3mm thick slices. Place potato, broccolini and squash on baking tray. 3 Add the olive oil and squeeze over three of the lemon wedges. Toss to coat. Season with cracked black pepper. Bake for 10 minutes. 4 Toss the vegetables and…

We know breakfast is the most important meal of the day — and that it’s especially important for growing kids — but it can often be tough to get them into the habit! After a full night’s sleep it’s very important to refuel the brain and body for the day ahead. Research has shown that a good breakfast improves attention, mental performance and memory throughout the day. It helps ensure kids get their daily intake of essential nutrients, and can help them maintain a healthy weight. A balanced breakfast includes… * A serve of fruit as a source of vitamins, minerals and fibre * Whole grains to produce energy — and for fibre intake * Dairy for calcium and protein, and to help build healthy bones and teeth * A…

Snack o’clock Divide a packet of Sunrice Rice Cake Bites Sour Cream & Chives ($3.50 per 100g packet) among four zip-lock bags for a healthier lunch box alternative to chips. Per ¼ packet: 438kJ (105cal), 2.3g protein, <1g sat fat, <1g sugars, 1.7g fibre, 108mg sodium An apple a day The crunch of an in-season Modi apple is really one to relish! This sweet and juicy fruit sprang from the hills of Italy — but is now grown here! Available at Coles. Fruity fizz Sip the refreshing, low-sugar goodness of Aussie stone fruit with Remedy Organic Kombucha Cherry Plum ($4.50 per 330ml bottle). Per 330ml: 99kJ (23cal), 5g carbs, 0g sugars, <5mg sodium Afternoon delight Kez’s Kitchen Free & Naked Raw Choc Nut Cookies ($5.99 per 5–pack) are each wrapped…

Dairy-free yoghurts have swept into our supermarket cabinet aisles, with coconut, soy and lactose-free varieties entering the mainstream. Is it time to get on board? As more Australians go dairy free due to allergies, ethics or various other considerations, dairy-free yoghurt products have been enjoying a boom. But how do you know which to choose? In fact, the right dairy-free yoghurt for you really depends on the reasons you’re eliminating dairy foods in the first place. IF YOU’RE … lactose intolerant Being lactose intolerant doesn’t mean you have to cut dairy from the menu for good. In fact, regular cow’s-milk yoghurt is usually well tolerated by lactose-intolerant people, because the lactose content decreases each day as the milk’s bacteria use lactose for energy. Still, there are plenty of lactose-free yoghurt…

Each day’s menu gives you … ‘ You’ll love this light & tasty vegetarian menu!’Melissa Meier, Accredited Practising Dietitian • about 6300kJ (about 1500cal) for gradual weight loss • 40g of fibre to beat hunger • 5 serves veg so you get a variety of antioxidants • 100 per cent of your daily iron needs to boost energy • 2-3 satisfying snacks you can eat on-the-go MONDAY Breakfast • Buckwheat, date, coconut & pecan granola (p50) with 1 cup reduced-fat milk & 1 sliced banana (1500kJ/360cal total) Lunch • Asian salad wrap (p60) (1900kJ/450cal total) Dinner • Rigatoni with ratatouille vegetables (p62) (1900kJ/450cal total) Snacks • 1 x 170g tub reduced-fat Greek-style fruit yoghurt • 1 Freedom Foods Crafted Blends with Superfoods Dark Berries & Cacao Bar (1100kJ/260cal total)…

Lunch box heroes Cobs Multipack Natural Popcorn is the perfect size for adding to lunch boxes. Try the classic ‘Sea Salt’, ‘Lightly Salted, Slightly Sweet’ and the kids’ favourite flavour – ‘Cheddar Cheese’. Delicious! Natural goodness Discover the new Jase’s Kitchen Gluten Free Chicken Pesto Mini Pizza in Woolworths. It’s made with pulled chicken breast and mozzarella – just ‘heat & eat’. Enjoy the pizza as a snack or meal. Time to get smooshed Tasti Smooshed Wholefood Balls have only five tasty ingredients and come in four exciting new flavours, with no added sugar. Their handy resealable packs let you choose your portion. Vegan friendly too! A taste of freedom! Freedom Foods Barley+ is a delicious, healthy breakfast muesli and cereal bar range. Its unique ingredient is an Australian whole…

How many hours do you spend sitting down in a day? Apparently the average Aussie sits for 10 hours a day! And we’re not just couch potatoes — we’re car potatoes, too, with nearly three-quarters of us travelling by car to work. Just writing that makes me want to stand up and stretch! Perhaps the most shocking part is that all of this sitting is one of the main reasons we’re tired all the time (p20). This is why I’ve started taking a quick power walk outside at lunch. Research shows that exercising outdoors in the sunshine can help elevate your mood and energy levels for the afternoon. Another way to boost energy is to eat more carbs, and I don’t mean banana bread! This month we’re celebrating legumes and…

Q I’ve heard of the Glycaemic Index before, but what is the Glycaemic Load? Emma P, via email Great question! For those who aren’t up to speed, the Glycaemic Index (GI) is a ranking of how quickly the glucose contained in carbohydrates breaks down and enters the bloodstream. Foods with a lower GI, such as lentils and wholegrain bread, are released slowly, helping you to stay full for longer, compared to high-GI foods like white bread and jelly beans. On the other hand, the Glycaemic Load (GL) considers not just the quality of carbohydrates, but the quantity of carbohydrates in your overall serving, and how this affects your blood sugar levels. In practical terms, this means that if you eat a large portion of low-GI foods in one sitting, your…

Ever feel as if you are running on empty and wish that you had more energy? You’re not alone! Each year 1.5 million Aussies see their doctor about fatigue. But while it’s not too unusual to feel a bit tired and run-down sometimes, particularly when going through stressful times, ongoing extreme tiredness is not normal or healthy. Low energy levels can be directly related to what you’re eating and drinking, how much quality sleep you are (or are not) getting and the amount of rest you take. When life becomes busy, it’s all too easy to grab unhealthy food and drinks on the run — and it can be difficult to unwind and to find time to switch off. All of this can wreak havoc with your energy levels. NO…

Switching to a partial or wholly vegetarian diet usually comes with the promise of a healthy glow. Eating this way is touted as a fast-track way to lose weight and to lower your risk of heart disease, type 2 diabetes and cancer — with a growing body of scientific research now supporting these claims. However, we know diet is not a one-size-fits-all scenario. These days — in the space of one week — you can be a vegetarian, a vegan, a pescatarian (eating fish but not meat) and an enthusiastic meat eater. In other words, you’re a flexitarian, a way of eating that’s becoming increasingly popular. This guide can help you get the nutrition balance right, whichever area of the meat-free spectrum you decide you might like to focus on.…

Men have equal responsibility for healthy baby making. Research shows that what your man eats can impact both the likelihood of conception and your baby's health. Encourage dad-to-be to follow these dietary tips: 1 Lose weight High-kilojoule diets contribute to a reduction in sperm quality. Encourage him to skip takeaway and avoid high-kilojoule sugary snacks. 2 Eat a nutrient-rich diet Micronutrient deficiencies can impact sperm health. Prevent these with a diet rich in vegies, fruit, dairy, meat and meat alternatives, grains and healthy fats. 3 Limit alcohol Alcohol can impact the health of sperm, although this can be improved by avoiding alcohol in the lead-up to conception. 4 Swap to healthy fats Foods that are rich in good fats, such as oily fish, nuts and olive oil, have been found…

* KEFIR Kefir is a traditional fermented milk drink, similar to yoghurt. The milk — fermented by yeast and clusters of bacteria for about 24 hours — is slightly sour and fizzy and virtually lactose free. Twenty or more strains of beneficial bacteria and yeast have been identified from milk kefir. * KOMBUCHA Kombucha, made by fermenting black tea and sugar together using bacteria and yeast, has major anti-microbial and antioxidant properties. These have been shown to reduce diabetes risk, treat gastric ulcers and to bring down cholesterol in animal studies. * KIMCHI & SAUERKRAUT For the best bacteria, you can’t beat these fermented cabbage cousins from Korea and Germany. Bacteria that hide in the folds of cabbage leaves convert natural sugars to lactic acid. The Lactobacillus plantarum in these…

There’s something special about the mouth-watering combination of fresh basil, pine nuts, garlic, parmesan and a generous slurp of extra-virgin olive oil. It really is the flavour that transports you to Italy. Here at HFG, we think there’s more to love about pesto than its delicious taste. In fact, pesto is brimming with nutritional benefits. It has heart-healthy fats thanks to the nuts and olive oil, plus all-important cancer-protective antioxidants found in basil and garlic. Sure, you could try pesto with an Instagram-worthy hipster twist (like kale and walnut or pea and rocket), but we’re pretty sold on the original version. However, pesto does exist beyond just pasta, and pairs beautifully with a range of ingredients for any time of day. Behold, our top three healthy ways to enjoy a…

1 Go Natural Nut Delight Bars (Almond, Cranberry & Pepita) Per bar: 717kJ, 5.1g protein, 6.3g sugars, 3.0g fibre gluten free 2 Freedom Foods Barley+ Bars (Seven Seeds) Per bar: 546kJ, 3.6g protein, 2.6g sugars, 9g fibre 3 Food for Health Bars (Coconut Cacao & Chia) Per bar: 517kJ, 2.5g protein, 3.5g sugars, 3.4g fibre gluten free 4 Carman’s Nut Bars (Almond, Hazelnut & Vanilla) Per bar: 737kJ, 5.7g protein, 5.1g sugars, 2.9g fibre 5 Carman’s Fruit Free Muesli Bars (Original) Per bar: 799kJ, 4.5g protein, 6.1g sugars, 3.3g fibre low FODMAP 6 Freedom Foods Barley+ Bars (Cranberry & Almond)  & Almond) Per bar: 546kJ, 3.4g protein, 4.4g sugars, 8.9g fibre 7 Freedom Foods Crafted Blends with Superfoods (Dark Berries & Cacao) Per bar: 451kJ, 2.1g protein, 4.7g sugars, 3.1g…

The best thing about filo is that you don’t need to use as much as regular pastry, so you can make traditional pastry dishes that are lower in kilojoules. Unlike shortcrust and puff pastry which are made with butter, filo uses flour and water, so each tissue-like sheet has less than 1g of fat. It’s a great swap! Scrunch the sheets into ruffles to make a sweet or savoury pie topping, or use squares to line a small tart tin or muffin tin, overlapping the pieces at angles to make a secure pastry case. Slice into strips to make spring rolls, fold into triangles for samosas or roll up to make a strudel. Although filo pastry is traditionally brushed with melted butter between the layers, a light spray of olive…

Shift work is becoming increasingly popular because of the high and growing demand for workplace flexibility and productivity in modern society. The flexibility of shift work brings with it a downside, however. A swelling pool of research links it with adverse health problems that include obesity and metabolic conditions like diabetes. The latest research A recent scientific review has zeroed in on the strength of the link between shift work and the prevalence of obesity. ‘Shift work’ was said to occur when the employee regularly switched between daytime and overnight schedules, or worked exclusively overnight shifts. The review investigated 28 studies that put the health impact of shift work under the microscope. It found the link between shift work and obesity was strong, with the permanent shift workers experiencing up…

1 You’re dehydrated Staying well hydrated is really important for your body to work at its best and can make a big difference to how you feel. The amount of fluid that you need to drink varies from person to person and is influenced by factors such as how much you sweat, whether you’re working outdoors or in an air-conditioned office, and the time of year. FATIGUE-FIGHTING TIP Drink six to eight glasses of water a day. Water is the best drink, so carry a bottle of water with you at all times, or keep a water glass on your desk as a reminder to top up. If you find water a bit boring, you can always add a squeeze of lemon or lime. As well as boosting your health,…

35 per cent of Aussie women aged 25–35 are overweight or obese Finding out that you’re pregnant is an exciting time, but trying for a baby can often be a source of stress for some. We all know that eating a balanced and healthy diet during pregnancy is important — but the latest research tells us it’s even more important than we thought. What you eat before conception matters too! The first 1000 days There’s a critical time window labelled the ‘first 1000 days’, which runs from before conception until after birth. This is when nutrition can really impact the ‘epigenetics’ of your baby — that is, the way the genes you pass on to your child are expressed (without altering the underlying DNA). But what to eat during the…

Get back to basics this month with old favourites like lamb and lasagne, embark on a daring vegan adventure, shake up healthy brekkie smoothies and give your kids a berry muffin in a mug! 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 your benefit. The…

Baked falafel, roasted carrot & broccoli abundance bowl Serves 4 Cost per serve $4.40 Hands-on time 30 min Cooking time 40 min vegan dairy free 2 x 400g cans no-added-salt chickpeas, rinsed, drained ½ cup chopped flat-leaf parsley ¼ cup chopped mint 1 tablespoon sesame seeds, plus extra 2 teaspoons 2 teaspoons ground cumin ¼ teaspoon bicarb of soda 2 bunches baby carrots, trimmed, scrubbed, halved if large 2 teaspoons maple syrup 300g broccoli, cut into florets 4 radishes, thinly sliced 100g mixed baby spinach and rocket 1 tablespoon lemon juice 2 teaspoons olive oil ¼ cup hoummos, to serve 1 Blitz chickpeas, parsley, mint, sesame seeds, cumin, bicarb of soda and 2–3 tablespoons of water in a food processor until almost smooth. Shape mixture into 16 falafels. Place on…

Berry breakfast muffin in a mug Serves 1 Cost per serve $3.25 Time to make 15 min diabetes friendly 3 tablespoons wholemeal flour 1 tablespoon chopped walnuts 1 tablespoon poppy seeds ½ teaspoon baking powder 1 large egg 1 ripe banana, mashed 1 teaspoon honey ½ cup mixed berries (thawed, if frozen) 2 tablespoons reduced-fat plain yoghurt 1 Combine flour, nuts, seeds and the baking powder in a medium bowl. Add egg and beat the flour mixture with a fork. Stir in banana and honey. 2 Pour into a microwave-safe large mug. Add mixed berries on top of mixture. Microwave for 30 seconds on high. If the centre of the muffin looks wet, microwave another 30 seconds. 3 Set aside the breakfast muffin for 5 minutes to allow it to…

Chilli not only packs a flavour punch — it also delivers some hot nutritional benefits. Hold onto your aprons, Australia, the time has come to turn up the heat! WHAT A HOTTIE! Less is more Chilli is low in kilojoules and fat, and you don’t need much to makeover your meal. Remember, a little goes a long way! Using a bold flavour like chilli also means you can cut back on salt and reap the health benefits. Hot health benefits Aromatic chilli is full of vitamin C, vitamin A and antioxidants to help boost your immunity. Adding a hit of chilli next time you’re cooking up a storm is a great way to increase the meal’s nutritional value. Some like it less hot Can’t handle the heat? There are less…

Wraps are a fantastic sandwich substitute — in fact, you can often get far more satisfying fillings (especially vegies) into a wrap than a sandwich, making them a healthy alternative. But even though they look thin, some have more kilojoules and sodium than you might think. SHAKE OUT SNEAKY SALT A recent review by the University of Newcastle found many top-selling wraps have alarmingly high amounts of salt, with some also containing artificial preservatives. The study found that wraps vary in sodium levels significantly — one wrap brand had six times more salt than others. We recommend choosing wraps that have no more than 320mg sodium each. WRAP YOUR FIBRE A high-fibre wrap will keep you full for much longer than a low-fibre one, so check the ingredients list for…

IS YOUR JOB MAKING YOU FAT? p16 Park, A. 2012. Why shift work and sleeplessness lead to weight gain and diabetes. TIME, April 12, 2012. Sun et al. 2017. Meta-analysis on shift work and risks of specific obesity types. Obesity Reviews. 19(1): 28–40. WHY AM I SO TIRED? p20 Australian Psychological Society. 2014. Stress and wellbeing in Australia survey 2015. Available at www.psychology.org.auAccessed January 2018. Better Health Channel. 2014. Iron deficiency — adults. Available at www.betterhealth.vic.gov.auAccessed January 2018. Diaz et al. 2017. Patterns of sedentary behavior and mortality in US middle-aged and older adults: A National Cohort Study. Ann Intern Med. 167: 465–75. Meat & Livestock Australia. 2014. Are you getting enough iron? Available at www.mla.com.auAccessed January 2018. National Health and Medical Research Council. 2015. Eat for Health — Serve…

Recipes contain no more than: • 1700kJ per main meal• 800kJ per dessert• 600kJ per side dish• 200kJ per 250ml fluid  Recipes contain at least: • 20g protein per main meal• 5g protein per side dish or dessert  Recipes contain no more than: • 10g fat per main meal• 4.5g fat per dessert• 3g fat per side dish• 3.5g fat per 250ml fluid  Recipes contain at least: • 6g fibre per main meal• 3g fibre per side dish or dessert  Recipes contain no more than: • 500mg sodium per main meal or dessert• 200mg sodium per side dish Recipes contain at least 250mg calcium per serve Recipes contain 4.5mg (or more) iron per serve Serves of vegies per serve gluten free dairy free Contains no ingredients that usually contain gluten…