Innholdsfortegnelse for July 2022 i Healthy Food Guide

Is it just me, or does it feel like everyone we know is sick at the moment? As well as keeping ahead of the latest COVID outbreaks, winter is now in full swing, so there are colds and flu to dodge, too! Thanks to social distancing and vigilant hand hygiene, flu cases hit an all-time low last year, but health experts fear this year’s cold and flu season could be back with a bite! The simplest — and tastiest — way to rev up your immune system is through the food you put on your plate. Read our feature (p16) to discover which foods are best, and more practical tips and tricks for keeping winter sickness at bay. Plus, don’t miss this month’s eight–page special on type 2 diabetes. Almost…

Write to us at ‘Your say’ and you could win a Saltwater Picnic Co. rug worth $149! Made from recycled plastic water bottles using the latest techniques, these seam-free, luxury picnic rugs contain a super comfy 150gsm filling so you can enjoy quality time with friends and family outdoors. They’re also machine washable and waterproof. Winners can choose any design (except the Peacock Picnic design).Visit www.saltwaterpicnic.co/collections/picnic-rug-collection-one for details. * Congratulations to Sandra Rogers, this month’s Your say winner, who wins a Nutribullet XXL digital Air Fryer, worth $279.95. Have your say at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590…

Age blamelessly Heading for the big 5-0 and want to prepare for menopausal symptoms like hot flushes, night sweats and weight gain? Well, the outlook for weight gain is looking surprisingly good. A new study reveals no metabolic difference between the sexes, so being middle-aged and female no longer means inevitable weight gain. A drastically slowing metabolism is also not a sure thing. Metabolism peaks in infancy, declines until the age of 20, then holds steady up to 60, when it slows very gradually (0.7 per cent a year) until the age of 95. So, forget about ageing bodies and eat well and get activity instead.…

Oranges Citrus fruits are bursting with vitamin C and other beneficial antioxidants that support a healthy immune system. Just one orange provides an entire day’s worth of your vitamin C requirements. Nuts & seeds Filled with healthy fats — plus immunity-boosting zinc and vitamin E — nuts and seeds really satisfy hunger and are an easy snack to enjoy on the go. Garlic A staple of slow-cooked winter casseroles and stews, crushed garlic releases a powerful compound called allicin, which has proven anti-bacterial properties. Garlic seems to be most effective when used as a preventative measure. Tea Green and black teas are high in disease-fighting antioxidants, and a cuppa will also keep you warm and top up your fluid intake. Leafy greens They’re packed with a mixture of health-boosting antioxidants,…

Many of us like to unwind with a glass of wine on a weeknight or a beer on the weekend. And raising a toast with a flute of champagne is all part of celebrating. As a nation, we have a pretty relaxed approach to drinking, but the tide is slowly turning as more and more people are putting down their glasses to tune into their health. Sales of low and no-alcohol drinks are also on the rise, with this previously ‘soft’ market experiencing a recent boom, thanks to the current ‘sober curious’ trend. Being the designated driver is no longer considered a bore since, these days, there are plenty of ways to celebrate without a sore head. If you want to enjoy the occasional tipple, we weigh up the risks…

Foods like turmeric, quinoa and avocados have attained nutritional stardom in the last decade, thanks to the popular new label of ‘superfoods’. Universally understood to mean ‘extra-healthy’, these foods often have a high price tag to match. But many dietitians and health experts remain sceptical about this trendy term. Supercharge your diet Becoming too fixated on just one antioxidant or just one nutrient in a food can make you lose sight of a really important point: nutrients in a combination of foods work together to benefit your health. Known as food synergy, this is a simple way to approach healthy eating: consume a variety of foods each day for optimal health, instead of only the ‘food of the moment’. With the rising cost of groceries, here are five low-cost foods…

myth #1 Eating too much sugar causes diabetes REALITY Not always. The cause of type 1 diabetes is unknown, but it’s not linked to lifestyle. For type 2 diabetes, while diet does play a role, this isn’t the entire picture. One of the major risk factors for type 2 diabetes is being overweight, which can be caused by an over-consumption of any food type, not just sugar. myth #2 People with diabetes need a low-carb diet REALITY Not entirely true. Evidence from a recent Australian study shows that a diet lower in carbohydrates and higher in healthy fats can help reduce glycated haemoglobin (HbA1c) for up to 12 months in people with type 2 diabetes. Yet carbohydrates are your body’s main source of energy, and wholegrain choices are a great…

Squeeze the day! Sweet and juicy oranges are at their finest in the cooler months. Here are five great reasons to fill your fruit bowl with this versatile winter fruit. IMMUNE SUPPORT One orange provides almost double your daily needs of vitamin C to help stave off winter colds and flu. LONG-LASTING ENERGY Oranges have a low glycaemic index. This means their energy is slowly released, so you feel full for longer after eating one. GUT GOODNESS With around 15 per cent of your day’s fibre needs per fruit, oranges are a smart choice for a healthy digestive system. MUMS-TO-BE Just one orange contains a quarter of an adult’s daily folate needs, a nutrient essential for pregnant women. LIGHT & LOVELY A single orange contains just 280kJ (67cal), so enjoy…

Packed to go I’ve recently changed my eating habits to include more protein in my diet, and your magazine has really helped me with my meal planning. I’d love to see more lunchtime meal prep ideas because I do tend to struggle with fresh ideas that are healthy and can be made in advance to take to work. Nut-free options in particular would be much appreciated as I’m a preschool teacher who, due to allergy guidelines, can’t take nuts into my workplace! Loretta Davis, QLD Editor’s note: Keep an eye out for our work lunches & snack special in our September issue! Mind over matter As a busy working mother who runs a restaurant, ‘The ultimate women’s health handbook’ article in your April issue was a godsend. I loved the…

305 million The number of wearable fitness devices, capable of tracking steps, other exercise, sleep and heart rate, that were shipped globally last year. New models of smart watches can also detect blood pressure, oxygen saturation and body fat composition. Know your health at the flick of your wrist! University of South Australia NATIONAL DIABETES WEEK 10–16 July Almost two million Australians live with diabetes, a condition where the body doesn’t respond properly to a hormone called insulin, which keeps blood sugar levels stable. Help raise awareness and funds for research into this complex condition that can be managed but, as yet, has no cure. Visit www.diabetesaustralia.com.au for details. What we love THIS MONTH 0% alcohol wine We know what you’re thinking… alcohol-free wine tastes just like…

MYTH #1 Will chicken soup cure my cold? Probably not, but it’s certainly comforting. A homemade version with lots of vegies and pulses has many useful nutrients, so it’s a good food to eat when you’re feeling poorly. Load your favourite recipe with anti-inflammatory ingredients,such as garlic, turmeric, leafy greens and olive oil. MYTH #2 Does vitamin C stop a cold sooner? Taking an orange to work each day or chewing a daily vitamin C supplement may cut the duration and severity of your cold. But taking a vitamin C supplement when you’re already sick is not likely to make a big difference. MYTH #3 Will the flu jab give me the flu? No. The vaccine doesn’t contain any live viruses. Some people experience mild side effects, such as muscle…

Without sounding like the fun police, the risks of drinking still outweigh any potential benefits. Which is why, if you do enjoy a drink, try to stick to the National Health and Medical Research Council’s guidelines. So how much is too much? Following an extensive four-year review of the evidence, guidelines were updated in 2020 and recommend healthy men and women shouldn’t drink more than 10 standard drinks per week, and no more than four drinks on any day.…

Whole foods, with a high concentration of nutrients, are superfoods. Since they’re purchased and consumed as close to their natural state as possible, with minimal processing, they’re rich in beneficial compounds known as antioxidants. These protect against the harmful effects of free radicals, which damage human DNA and cells, and contribute to the ageing process. Free-radical damage is also linked to heart disease and cancer. But all foods offer a varying degree of different nutrients, so focusing only on one food’s antioxidant level overshadows this. As nutrition and exercise scientist Kathleen Alleaume says, “We eat food, not nutrients. Gone are the days when we demonise nutrients like fat or carbs. If you choose to eat wholesome foods in your eating pattern, then the nutrients will look after themselves.” So, while…

Tex-Mex egg tortilla pockets Serves 4 Prep time 15 mins Cook time 15 mins Cost per serve $3.85 ✔vegetarian 5 eggs 2 tablespoons milk 3 tablespoons chopped chives 1 tablespoon olive oil 2 baby gem lettuce, large outer leaves separated 1 small carrot, grated 1 cup reduced-fat grated tasty cheese 4 tortilla pockets Guacamole and mild salsa, to serve 1 Place eggs, milk and chives in a mixing bowl, whisking to combine. Heat oil in a non-stick frying pan over medium heat. 2 Working in four batches, add egg mixture to pan, tilting pan so egg is evenly distributed over base. Cook for 1–2 minutes or until just set, then flip over and cook for a further 30 seconds. Transfer to a plate, then repeat to make four omelettes. When…

When there’s no time for cooking, a ‘heat and eat’ frozen dinner can be a real kitchen hero. Here’s how to zap your way to a perfectly portioned microwave meal. Portion perfection From calorie-controlled and plant-based to classic pub-style meals, there’s a good range of frozen dinners on offer these days. But while there are plenty of healthy choices, many miss the mark in terms of total kilojoule content. Some offer far too little kilojoules, which can leave you feeling unsatisfied and hungry again in no time. Others go overboard and contain more kilojoules than you need. Ideally, a healthy frozen meal should contain between 1500 to 2000kJ (360 to 480cal). For context, consuming 8700kJ (2000cal) per day is recommended for weight maintenance. That target drops to 6300kJ (1500cal) a…

Cocoa-based hot drinks can be a hidden source of sugar, so try these clever swaps! 1 Kintra Foods Dandy Chai Blend Per 2.8g serve: 3kJ (0.8cal), 0.02g protein, 0.07g fat, 0.02g sat fat, 0.13g carbs, 0.04g sugar 2 Flat white  Per regular takeaway cup: 657kJ (157cal), 8.6g protein, 7.9g fat, 5g sat fat, 13.5g carbs, 13.5g sugar 3 Eloments Vitamin Tea Citrus Boost Per 2g serve: 4kJ (1cal), 0g protein, 0g fat, 0g sat fat, 0.2g carbs, 0g sugar 4 Milo 30% Less Added Sugar Per 20g serve + 200ml reduced-fat milk: 720kJ (170cal), 10g protein, 4.3g fat, 2.9g sat fat, 21.4g carbs, 18.2g sugar, 3.1g fibre 5 Gloria Jean’s Turmeric Latte Skim Per small takeaway cup: 431kJ (103cal), 6g protein, 0.3g fat, 0.1g sat fat, 18.5g carbs, 17.3g sugar…

FOODS TO FIGHT COLDS & FLU, p16 ABC News. 2021. Influenza cases hit an all-time low in Australia in 2021 — that could be a problem when it returns. Available at www.abc.net.au Accessed April 2022. Australian Government Department of Health. 2022. Australian Influenza Surveillance Report and Activity Updates. Available at www.health.gov.au Accessed April 2022. Australian Government Department of Health. 2022. Influenza (flu) vaccine. Available at www.health.gov.au Accessed April 2022. Centers for Disease Control and Prevention. 2021. The difference between flu and COVID-19. Available at www.cdc.gov Accessed April 2022. Collins, C. 2020. 5 ways nutrition could help your immune system fight off the coronavirus. The Conversation, March 17. Available at www.theconversation.com Accessed April 2022. Health Direct. 2022. Flu vaccine FAQs. Available at www.healthdirect.gov.au Accessed April 2022. ALCOHOL: HOW MUCH IS HEALTHY,…

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 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 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…

Trusty advice I’ve been subscribing to your magazine for many years now and am still pleasantly surprised by how much new health information there is to learn each month. My husband has type 2 diabetes and I’m trying to keep my cholesterol levels down naturally, so we enjoy reading the easy-to-understand information focusing on these topics. We have always loved good food but, with so much conflicting information from different sources, we find it much easier to have just one trusted publication to follow as we age. Sandra Rogers, NSW…

1 Buy local & seasonal It’s cheaper to buy fruit and veg that’s grown and harvested in season, and also doesn’t require overseas shipping. 2 Stock the freezer with frozen vegies such as peas, cauliflower and corn, plus frozen berries. They’re packaged at source, so retain the same nutrients as fresh produce. 3 Avoid food waste by storing fresh produce for maximum longevity in your fridge crisper drawer. Use all parts of the veg, too: broccoli stalks can bulk up bolognese; cauliflower leaves can be roasted and used as dippers for soup; and so on.…

A healthy balance of ‘good’ & ‘bad’ gut bacteria ensures your immune system works in harmony to fight infection. Your body has layers of defence mechanisms, one of which is your skin. This is a physical barrier that protects internal organs and blood from infection and damage. The mucous layer coating the inside of your nose is another physical barrier, keeping out dust, pollen and other irritants. The lion’s share of your immune system is located deep in your digestive system. A whopping 80 per cent of your immune system resides in your gut, making it the largest single immune organ in your body. Think about it: your gut is one of the key places where your immune system encounters lots of foreign objects, and whatever you put into your…

COLD What is it? Colds are mild, infectious diseases caused by more than a hundred different viruses. Rhinoviruses and coronaviruses are responsible for 50 to 70 per cent of colds. Who gets it? Cold viruses are the most infectious disease, with adults catching two to four colds a year, on average. Children catch six to 10 on average, depending on their age. Symptoms: Scratchy or sore throat, sneezing, coughing, runny nose and fatigue. Duration: Some last for less than 24 hours; others can continue for up to 10 days. INFLUENZA (FLU) What is it? An acute respiratory illness that is caused by the influenza virus. Who gets it? Influenza affects every age group, but children and adults over the age of 65 are most likely to develop flu. Symptoms: Being…

Enjoy a drink without the hangover! We round up the most delicious alcohol-free alternatives. Seedlip Spice 94 Non-Alcoholic Spirit, 700ml bottle Enjoy a warming, aromatic take on the classic gin and tonic Giesen 0% Sauvignon Blanc, 750ml bottle Crafted with care, this alcohol-removed wine retains a delicious mouth-feel and flavour. Yes You Can Alcohol Free Spritz, 250ml can This Tuscan-inspired zesty mocktail is a fun party drink that’s low in calories. Great Northern Zero, 330ml bottle Sip on a refreshing, crisp beer without the alcohol.…

The benefits of low-GI We’ve all experienced the frustration of a meal that doesn’t satisfy hunger — you polish off everything on your plate, but soon find yourself back in the kitchen in search of another bite to eat. The simple way to keep lingering hunger at bay is by paying attention to the glycaemic index (GI) of foods. The GI is a number between 1 and 100 that measures how quickly or slowly a food containing carbohydrates affects blood sugar (or glucose) levels. The carbs in rolled oats, for example, are digested slowly, leading to a gradual rise and fall in levels. They therefore have a low-GI rating. By comparison, carbs in high-GI foods are broken down quickly. The effect high-GI foods have on blood glucose is similar to…

Each day’s meal plan gives you… • 6300kJ (about 1500cal) for gradual weight loss • Almost 40g fibre for a healthy gut • More than 1000mg calcium for strong bones and teeth • Less than 2000mg sodium to encourage a healthy heart • Two hunger-busting snacks to enjoy at home or on the go For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Berry porridge made with ½ cup rolled oats, 1 cup reduced-fat milk, 1 cup frozen mixed berries & 1 tbs pepitas (1600kJ/380cal) Lunch • Ricotta & tomato toast 2 slices wholegrain toast topped with ½ cup reduced-fat ricotta & 1 sliced tomato • 2 kiwifruit (1700kJ/410cal) Dinner • Honey-soy glazed pork with broccolini & egg noodles (p49) (1800kJ/430cal) Snacks • 10 almonds &…

Go Dry this July! Wondering what Dry July is all about? This fundraising event encourages you to go alcohol-free for the month of July in aid of people affected by cancer. Having a couple of weeks off from alcohol comes with great health benefits, so you’re not only helping others, you’re helping yourself, too! Visit dryjuly.com to learn more. 1 Rethink your social calendar Does the thought of socialising without a drink send you into a mild panic? Swap Friday night drinks for a morning walk with friends, then a nice cafe stop afterwards. Or do a yoga class or another class activity. Change your social activities so they don’t revolve just around drinking alcohol — you might even discover healthy new hobbies you enjoy far more than drinking! 2 Keep…