Innholdsfortegnelse for September 2018 i Healthy Food Guide

Ever wondered what a team of dietitians and foodies eat for lunch at work every day? Well, sorry to disappoint, but most days it’s leafy salads with an array of tasty toppings, from toasted nuts and roasted veg to marinated feta (my favourite). However, I’ll admit that our team is the first to run to the kitchen when cake is on offer… it’s all about balance, right? One thing we do find tricky is sitting at a desk all day. Around 80 per cent of Aussie workers have to do some sitting at work, so we’re not alone. For this reason, we take regular stand-and-stretch breaks, and it’s not uncommon to find one of us running up and down the stairwell to get the oxygen pumping! Turn to page 38…

Tempting toasties The toastie recipes in the July, 2018 issue look very similar to toasties in a cafe close to me, but the ingredients are healthier and they work out at half the cost! Toasties are always so popular with our family and now, with these new recipes, we can move beyond the usual ham and cheese option. Sonja Matla, VIC Fact vs fiction I loved the article on what to eat for a healthy gut (June, 2018). I find this a difficult area to source really reliable information at the moment, as there are so many fad related products out there. Thank you for clearing up all the nutrition nonsense! Demi Faulkner, NSW Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia Note: ‘Your say’ letters…

Q I’ve heard a lot lately about plant-based milks, especially almond milk. Should I make the switch to them? Melanie, via email Your question is a timely one, given the popularity lately of plant-based milks. Made from ground almonds, almond milk is low in carbs, protein and kilojoules, and has a pleasant nutty flavour that makes a nice milky coffee (think almond latte). If unsweetened, it can be used as a substitute for regular milk in many recipes. However, most commercial almond milks have vanilla flavour added, accompanied by a little sugar or a sweetener like agave. Compared to full-fat cow’s milk, almond milk has almost no protein or fat, twice as many carbs, and little calcium, unless it’s been fortified. Think of it as skim milk but without the…

7 TIPS TO SUCCESSFUL INTERMITTENT FASTING 1 Be realistic You might not want to fast on a day when you have a social event, or visitors are coming. 2 Find a routine You don’t need to fast on the same days every week, but doing so can make it easier to get yourself into a routine. 3 Always drink enough water Aim to drink at least 8–10 glasses every day. 4 Add lean protein …like eggs, beans and legumes, to meals, to fill you up and help build muscle. 5 Tune into your hunger Consider whether you’re snacking because you’re actually hungry, or because you’re bored. 6 Try not to rely on coffee …for a quick energy hit. 7 Don’t try to overcompensate …on non-fasting days by bingeing on high-kilojoule…

PRUNES Why … They contain nutrients that inhibit bone resorption — the breakdown of bone minerals that contributes to osteoporosis. When scientists in the US tested the prune theory on a group of postmenopausal women, they found those who ate 10 prunes a day had significantly higher bone mineral density after 12 months. Prunes are also known to work as a prebiotic, encouraging the growth of beneficial gut bacteria, which may help to protect you against bowel cancer. BRAZIL NUTS Why … A 20g serve triggers an immediate improvement in cholesterol levels that lasts for at least nine hours. They’re also a rich source of selenium, a mineral that may provide some protection against bowel and prostate cancer. Just two Brazil nuts delivers your daily recommended selenium intake. COOKED RED…

Chances are you spend a significant chunk of your time at work. This can be a good thing, as work can often provide you with important mental stimulation, challenges and camaraderie. But it can also be bad for your health. There’s a lot of research documenting the links between following a sedentary lifestyle and negative health outcomes — which is a worry if you’re desk-bound. Stress and anxiety are also becoming bigger issues in today’s ‘always switched on’ work culture. So, if you’re an employee who wants to be healthier at work, or an employer wondering what you can do for your staff, here’s what you should know. Tips for EMPLOYEES To help strike a more viable work-health balance, follow these 10 workplace tips: 1 Break up long periods…

Chilli, tuna & avocado open sandwich Serves 2 Cost per serve $4.00 Hands-on time 10 min Cooking time 5 min diabetes friendly 1 x 180g can tuna in spring water, drained ²/ ³ medium avocado 1 shallot, finely sliced 2 tablespoons reduced-fat plain yoghurt 1 tablespoon lemon juice ½ teaspoon chilli flakes 2 slices wholegrain bread (or gluten-free bread of choice) 30g rocket 1 Place the tuna, avocado, sliced shallot, yoghurt, lemon juice and chilli flakes in a bowl, then mash well to combine. 2 Toast the bread and spread it evenly with the mashed tuna and avocado mixture. Top with rocket leaves and serve. Niçoise salad open sandwich Serves 2 Cost per serve $4.50 Hands-on time 10 min Cooking time 15 min 1 teaspoon Dijon mustard 2 tablespoons reduced-fat…

1 Sweet potatoes have the lowest Glycaemic Index (GI) of all the root vegetables. Enjoy them as part of your lunch, or as a mid-morning snack to keep your energy levels steady. 2 Sweet potatoes are higher in vitamin A and C than white potatoes. Mix sweet potatoes in with your usual white potato mash or roast — they’ll promote immune, eye and skin health. 3 Because they contain natural sugars, sweet potatoes are the perfect addition to healthy cakes, muffins and brownies. Simply boil and mash, then add them to batter before baking. • For more information and recipes, you can visit australiansweetpotatoes.com.au…

SUGAR SLEUTH Kick-start your morning with a bowl of Jordan’s Low Sugar Almond & Hazelnut Granola ($6.99 per 500g) — it’s nutritious and delicious! Per 45g serve: 844kJ (201cal), 7.2g protein, 7.2g fat, 1.1g sat fat, 25.1g carbs, 1.3g sugars, 3.6g fibre, 5mg sodium SUPER SLICE Are you struggling to find a tasty gluten-free bread? Helga’s Gluten Free 5 Seeds ($6.99 per loaf) is a good source of gut-friendly fibre, and has a soft and springy texture. Per 2 slices: 920kJ (220cal), 4.2g protein, 9.4g fat, 1.2g sat fat, 27.6g carbs, 2.3g sugars, 3.7g fibre, 350mg sodium MILK IT GOOD! Emma & Tom’s No Added Sugar Milk Chocolate (from $3.60+GST per 350ml bottle) is a healthier alternative to sugar-filled flavoured milks when you’re in the mood for something a little…

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 that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au…

Enjoy a lifetime of healthy cooking and reduce your exposure to harmful toxins with a non-stick Solidteknics 28cm Sauteuse Wok. It’s fast-heating, and when seasoned adequately, Solidteknics cookware will be non-stick, without resorting to synthetic coatings, like those made using polytetrafluoroethylene and other harmful toxins. Leading eco store, Biome, is helping to break the cycle of disposable synthetic imports that end up in landfill. Visit biome.com.au Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 * Congratulations to Sonja Matla from VIC — our winner this month — who has won a Delicake non-bake premium cakeware prize pack, valued at $240.…

FODMAP Friendly by Georgia McDermott $34.99, Pan Macmillan Australia Georgia McDermott shares more than 90 of her favourite low-FODMAP salads, hearty dinners, savoury bites and baking extravaganzas, all designed to go easy on sensitive tummies. The Nourishing Cook by Leah Itsines $34.99, Macmillan Australia Promoting wholesome, basic food, self-taught cook and blogger Leah Itsines offers 100 recipes, five tailored ‘days on a plate’, plus tips on shopping and how to set up your kitchen. Fear-Free Food by Nicola Jane Hobbs $24.99, Green Tea Subtitling her book ‘How to ditch dieting and fall back in love with food’, nutritionist Nicola Hobbs prefaces her recipe book with 70 pages that dispel nutritional myths and offer science-based, practical food advice.…

Once the preserve of religions, fasting has become the latest nutrition buzzword. You’ve probably heard of the 5:2 diet — and now there are fasting protocols like 16:8 or 18:6 popping up. Yes, there’s lots of numbers! Healthy Food Guide is no fan of diets where food is drastically restricted to lose weight. However, no single approach suits all. Intermittent fasting offers a different way of eating that can work for some. So, with adherents claiming fasting can spur weight loss, help prevent diseases and promote heart health, what does the latest science actually say? Not what, but when Fasting for health rather than religion started as a way to increase longevity. Enter intermittent fasting, the ‘diet’ you’re on when you’re not on a diet. That’s because rather…

Intermittent fasting is an exciting new area of research. It has the potential to positively affect your health — but it’s important also to acknowledge that the long-term implications are still unknown. You may also need to consider if fasting and excessive hunger have negative consequences on your mood, energy levels and ability to concentrate. Intermittent fasting is not a magic bullet. What’s important is that you find a way of eating that works for you as an individual — and if that’s fasting, so be it. But rest assured, a multitude of health benefits are associated with other eating patterns, too.…

Sugar-free diets encourage people to avoid table sugar (sucrose), sweeteners such as honey and maple syrup, refined flours, condiments, soft drinks, sweets, and fruits such as bananas. Some sugar-free diets also encourage eliminating or restricting dairy products. The advocates of today’s sugar-free diets rightly note that excessive sugar consumption may lead to obesity and therefore increase the risk of heart diease, type 2 diabetes and some cancers. And it’s true that Australians are eating too much of the sweet stuff, with 35 per cent of an adult’s total daily kilojoules coming from discretionary foods, which includes lollies, chocolates and soft drinks. But you don’t need to quit sugar to lift your game on healthy eating. Quitting sugar is unlikely to improve your health any more than cutting down on ultra-processed…

• Talk to your staff to find out exactly what they need. Australian company Lendlease, for example, surveyed its employees and found mental health issues were a big worry for construction workers. • Increase connectedness through team activities. But watch out for inconsistencies that can contradict a healthy message — such as having a Wellness Day, but serving just cakes and sausage rolls. • Incorporate activities that focus on a variety of aspects of wellbeing, such as nutrition health consultations, exercise and stress management. • Make it easy to for staff to be workplace healthy. Want more people to exercise at lunchtime? Provide storage for bikes, or introduce changing rooms. Review and improve the food options and kitchen facilities to make it easier for employees to eat well at work.…

2 serves of VEGIES Beef burger with tomato & asparagus salsa & sweet potato wedges Serves 4 Cost per serve $5.20 Time to make 45 min dairy free diabetes friendly 400g sweet potato, scrubbed, cut into wedges 1 teaspoon paprika 500g lean beef mince 1 small carrot, finely grated 1 small red onion, finely grated 2 teaspoons Dijon mustard 1 bunch asparagus 100g cherry tomatoes, halved 2 tablespoons chopped flat-leaf parsley 2 wholegrain bread rolls, halved, toasted 60g baby spinach, to serve 1 Preheat oven to 180ºC. Line a large baking tray with baking paper. Place potato wedges on the tray. Lightly spray wedges with oil and sprinkle them with paprika. Bake for 35–40 minutes, turning once, or until they are golden and tender. 2 Meanwhile, combine mince, carrot, onion…

Coconut curry soup with carrot ‘noodles’ Serves 4 Cost per serve $4.60 Time to make 25 min dairy free vegetarian 1 tablespoon olive oil 1 medium brown onion, chopped 3 garlic cloves, crushed 1 x 2cm piece fresh ginger, grated 1 tablespoon red curry paste 2 kaffir lime leaves 2 teaspoons turmeric powder 300g firm tofu, cut into cubes 1 large potato (300g), peeled, cut into small cubes 1 cup light coconut milk 2 cups reduced-salt vegetable stock 1 medium red capsicum, thinly sliced 1 cup frozen peas 1 cup chopped baby spinach 2 large carrots, spiralised 1 cup shredded red cabbage Coriander leaves, to serve Lime wedges, to serve 1 Heat olive oil in large saucepan over medium heat. Sauté onion, garlic and ginger for 5 minutes, or until…

Coriander hoummos with honey-roasted cashews Make base hoummos according to recipe above. Top hoummos with 2 tablespoons chopped coriander leaves, 2 tablespoons honey-roasted cashews and 1 teaspoon chilli flakes. Drizzle with olive oil and serve hoummos with pita crisps and/or vegies. Hoummos with pomegranate molasses & pistachios Make base hoummos according to recipe above. Top hoummos with 2 tablespoons pomegranate arils, 1 tablespoon pomegranate molasses, plus 1 tablespoon chopped pistachios. Drizzle with olive oil and serve hoummos with pita crisps and/or vegies. Hoummos with fire-roasted capsicum, feta & smoked paprika Make hoummos according to recipe above. Top hoummos with 2 tablespoons fire-roasted capsicum strips, 40g crumbled feta, along with ¼ teaspoon smoked paprika. Drizzle with olive oil and serve hoummos with pita crisps and/or vegies.…

EXTRA-VIRGIN OLIVE OIL As the base of marinades, the star of salad dressings, or even drizzled over roast vegies, ‘EVOO’ adds healthy fats to any meal. CANNED LEGUMES Drained and rinsed, canned lentils, chickpeas and beans are convenient nutritional boosters that give a protein punch to no-fuss salads. DRIED HERBS & SPICES To take any meal from zero to hero without salt, sugar and fat, stock your pantry with flavourful seasonings. ROLLED OATS You can’t go past muesli or porridge for a nourishing breakfast. Simply pair oats with milk, yoghurt and fruit. UNSALTED NUTS For a hunger-busting snack on the go, enjoy a handful of heart-healthy nuts.…

Short on time? We show you how to make fast food healthy! 1 There’s no excuse to not eat your vegies with Heinz SteamFresh Broccoli, Carrots & Sugarsnap Peas — you’ll have the veg on your plate in less than three minutes. Per 75g: 105kJ (25cal), 2.1g protein, 2.6g carbs, 2.3g fibre, 17mg sodium 2 For a tasty protein boost with no cooking required, keep a couple of cans of Macro Organic No Added Salt Chick Peas in the pantry. Per 100g: 495kJ (118cal), 6.6g protein, 2.2g fat, <1g sat fat, 14.9g carbs, 0.3g sugars, 5.7g fibre, 21mg sodium 3 Drizzle Cobram Estate Garlic Infused Australian Extra Virgin Olive Oil over your salads or vegetables for a speedy hit of flavour and healthy antioxidants. Per 15ml: 516kJ (123cal), 13.7g fat,…

PROS • High in fibre, thanks to nuts, dried fruit and seeds• Low in highly refined or processed carbohydrates• Less sweet than traditional treats, so they can help retrain your taste buds• Offer an alternative for vegans, or people who need to follow gluten-free or dairy-free diets CONS • High in concentrated sugars from dried fruit and syrups• Unexpectedly high in kilojoules from coconut oil, nuts and dried fruit• ‘Health halo’ effect — you eat more because you think it’s good for you• Often expensive, due to trendy ‘superfood’ ingredients…

‘Reach your five-a-day with this delicious menu!’ Melissa Meier, Accredited Practising Dietitian Each day’s menu gives you … • about 8700kJ (about 2100cal) for weight maintenance • over 50g fibre to help keep you full & for good gut health • 2–3 low-GI snacks for at home or on the go • 5 serves of vegetables & 2 serves of fruit MONDAY Breakfast • Overnight oats made of ½ cup rolled oats, ½ cup reduced-fat milk, 1 mashed banana, 2 tbs reduced-fat plain yoghurt, 1 tbs chia seeds & 1 tbs peanut butter, chilled overnight • 1 regular skim latte (2800kJ/670cal total) Lunch • Herbed mushrooms & spinach on toast (p57) • 1 cup diced rockmelon (1400kJ/340cal total) Dinner • Chicken enchiladas (p52) • 2 squares dark chocolate (2700kJ/650cal total)…

INTERMITTENT FASTING: DOES IT WORK? p20 Dietitians Association of Australia. 2017. Hot Topics: Intermittent fasting. Available at www.daa.asn.au Accessed June 2018. Dietlicious. 2018. Is the 5:2 Diet Worth Trying? Available at www.dietlicious.com.au Accessed June 2018. Saxelby, C. 2018. Complete Food and Nutrition Companion: The Ultimate A-Z Guide. Hardie Grant Books (Australia). Sports Dietitians Australia. 2017. How Intermittent Fasting Affects Your Performance. Available at www.sportsdietitians.com.au Accessed June 2018. The Biting Truth. 2018. Intermittent Fasting: A Dietitian’s Review. Available at www.thebitingtruth.com Accessed June 2018. 15 THINGS TO DO AT 50, p26 Abdel-Aal et al. 2013. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 5(4): 1169–85. Australian Government Department of Health. 2018. Prostate cancer screening position statement. Available at www.cancerscreening.gov.au Accessed June 2018. Better Health Channel. 2017. Bowel Cancer Screening.…

Perfect snack size Cobs Multipack Natural Popcorn comes in perfectly portioned single serve snack packs. Try their three delicious flavours; Lightly Salted Slightly Sweet, Sea Salt, and Cheddar Cheese. Flavour your day Emma & Toms No Added Sugar Milk is naturally high in calcium and protein, is gluten free, and has a 5-star health rating. It’s an Australian first – and delicious without added sugar. Terrific tuna The new Safcol Tuna Pouches keep tuna fresher for longer, with no need to drain the product. Available at Woolies, the responsibly-fished tuna comes in several great flavours. Naturally sweet Chocolate and raspberry make a perfect pair. Find out for yourself when you try new Well Naturally No Sugar Added Milk and Dark Chocolate. Every square is packed full of real raspberry pieces.…

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…

Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising Dietitian; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian; Dr Sue Shepherd, Advanced Accredited Practising Dietitian and Senior Lecturer, Department of Dietetics and Human Nutrition at La Trobe University, Melbourne. Note: The advisory-board members do not necessarily review every article in Healthy Food Guide magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.…

Raised in Switzerland, we mostly ate fresh, homemade food, often Indian but local European favourites too. The food there is particularly good quality, which is the best way to eat — so I feel really lucky. Even today, I like my kids to eat the same way — healthy, homemade fresh food. My earliest food memory is making meatballs with my mum. I remember dropping them into the simmering hot curry, and being nervous I’d be splashed by the sauce. I learned the technique really quickly! My breakfast is always very simple. I’ll have a cup of warming and stimulating homemade masala tea, and wholemeal plain toast. Lunch is my biggest meal of the day, and in my ideal world it’s a pot of lentils, some vegetables and freshly made…

We believe that the best way to have a happy, engaged staff is to genuinely care about each employee as a person, not just as a worker. To us, that means being socially connected and also fostering a culture of helpfulness in the workplace, which means caring about people’s physical, mental and emotional health. Our Wellness Program activities include: • Optional daily meditation for 10 minutes every morning • Optional 40–50 minute weekly walks at lunch around the city • A site where we share articles on health and nutrition • In-house training that helps build team resilience as well as healthy team habits • Our leadership team have all taken part in a Mindful Leadership program • An annual Wellness Day offers optional health checks, seated massage, Pilates and…

Labelled one of nature’s ‘superfoods’, turmeric has proven anti-inflammatory properties and is also full of disease-fighting antioxidants. Here are our top turmeric tips: • Find root turmeric at most supermarkets, often sitting beside fresh ginger and garlic. • Store fresh turmeric in the fridge, loosely wrapped or packaged. • Wear gloves when preparing turmeric to avoid bright yellow stains on your hands. • Prepare turmeric as you would fresh ginger — simply peel away the skin, then grate. • Replace 1 tablespoon of fresh turmeric with 1 teaspoon dried turmeric.…

Honey-glazed salmon with roasted vegies Serves 1 Cost per serve $7.50 Time to make 30 min gluten free dairy free 2 teaspoons honey 1 tablespoon gluten-free, reduced-salt tamari ½ teaspoon sesame oil ½ teaspoon sesame seeds 100g skinless salmon fillet ½ small red capsicum, finely sliced 1 small zucchini, sliced 1 x 125g tub microwavable jasmine rice, heated as directed Coriander leaves, (optional) Lime wedges, to serve (optional) 1 Preheat the oven to 180°C. Combine the honey, tamari, sesame oil and sesame seeds in a small shallow bowl. Add the salmon and toss to coat. Set aside for 10 minutes. 2 Line a baking tray with baking paper. Place the capsicum and zucchini on tray and spray lightly with olive oil. Top with salmon and drizzle over the marinade. Bake…

Asparagus is in season from spring to early summer, so load up your basket with these versatile, tasty spring spears! NOW SPEAR THIS! Nutrient dense Asparagus brims with nutrients. Five spears give you a quarter of your daily immunity-boosting vitamin C needs, one-fifth of your daily folate and 10 per cent of your thiamin requirements to boost energy. Low in energy With five raw spears coming in at just 70kJ (17cal) and close to 2g of satisfying fibre, asparagus is a great ingredient to bulk up your meal. So, pile those plates up high with these pretty green spring vegetables. Super versatile Asparagus lets you get creative in the kitchen because it works well in a range of dishes. Roasted, barbecued, stir-fried or fresh in salads, it’s super delicious! Or…

Ginger It has been acclaimed for having antioxidant properties and the ability to prevent nausea, but nutrition aside — ginger is plain delicious! Add this bold flavour to a stir-fry, or pair it with chicken or fish, and you’ll have happy tummies all around the table. Citrus Brimming over with vitamin C to promote immunity, citrus adds a nutritious and delicious twist to any meal. Divide an orange into segments and toss it through a fresh salad, bake fish in a bag with lemon slices, or squeeze lime on your stir-fry for burst of flavour. Za’atar This pungent Middle Eastern blend of herbs, spices and sesame seeds can really help transform a savoury dish. As a bonus, the herbs in za’atar add a dose of immunity-boosting antioxidants to your meal.…

Emma & Tom’s Cherry & Goji Life Bar A filling, high-fibre fruit and nut bar with a sweet and tart flavour. Per bar: 656kJ (157cal), 3.9g protein, 0.5g sat fat, 18g sugars, 3.7g fibre Kez’s Kitchen Free & Naked Raw Choc Nut Cookies Perfectly portioned snack and relatively low in sugar. Per cookie: 585kJ (140cal), 4.6g protein, 1.9g sat fat, 5.6g sugars, 2g fibre Tasti Smooshed Peanut Butter & Caramel Wholefood Balls A delicious sweet-salty combo made with just four ingredients! Per 2 balls: 427kJ (102cal), 3.2g protein, 1.2g sat fat, 8.5g sugars, 1.7g fibre The Bar Counter Raw Chocolate This sweet and fudgy chocolate bar is made with dates, nuts and cocoa. Per bar: 610kJ (146cal), 2.7g protein, 1.4g sat fat, 19.5g sugars, 2g fibre…

• Banish tummy bloat! We explore the cause of uncomfortable bloating, and the best foods to feel healthy and happy! • Break the diet cycle Find out the real reason why diets fail, and why you don’t need willpower to shift the weight for good • No more boring salads! We show you how to pack flavour into spring salads. ... and much more! OCTOBER ISSUE ON SALE 17 SEPTEMBER! All our recipes are developed with dietitians to optimise your health!…