Innholdsfortegnelse for September 2023 i Healthy Food Guide

A growing number of adults, particularly women, are being diagnosed with ADHD. There are many reasons for later-in-life diagnosis of this neurodevelopmental condition, which is otherwise usually picked up in childhood. One reason is the trend of people sharing their neurodiversity experiences on social media. This sharing can help people realise their own feelings or behaviours start to make sense under an ADHD lens. Additionally, parents of ADHD children may recognise symptoms in themselves and undergo screening. But in my opinion, the most frustrating reason is ADHD is now thought to have the same prevalence in males and females, but girls are diagnosed at around half the rate. Experts attribute this to girls largely displaying the inattentive traits of ADHD, which differ from the hyperactive-impulsive presentation more commonly seen in…

40 % One essential vitamin may make all the difference in cognitive decline and brain longevity — vitamin D. A study showed older adults who increased their vitamin D intake were 40 per cent less likely to develop dementia. Fatty fish like salmon, tuna and trout are food sources of vitamin D, as are egg yolks and portobello mushrooms. And 20 minutes a day of sensible sun exposure is best of all. Alzheimer's & Dementia MAGIC MUSHROOMS? University of Queensland trials have revealed that the active compound from the edible lion’s mane mushroom – long used in traditional medicine in Asia – may boost brain cell growth and enhance memory. The authors said the discovery potentially has applications in treating and protecting against neurodegenerative cognitive disorders. Journal of Neurochemistry "Your…

If your tummy seems to feel full or stretched and is making weird noises all the time, you’re not alone. Up to 30 per cent of people of all ages experience bloating, with symptoms such as gassiness, pressure and a sense of fullness, with or without distention (a visible increase in abdominal girth). So what's going on that's causing your bloating? The role of gas Bloating is, in fact, a complex condition that can be caused by several direct and indirect factors. Gas often plays a role. Gas production in the digestive system is part of the normal digestion process, and is released through the mouth (burps) or rectum (farts). On average, our gas expulsion is around 600–700 millilitres per day, resulting in around 14 farts daily. That said, there…

If you had to name one thing that contributes most to your ecological footprint, you might say the energy you use at home, or your car’s emissions. But it’s the food we eat that accounts for up to 60 per cent of our personal demand on the planet. Knowing that, it makes sense to want to make your grocery shops more planet friendly. So along with being vigilant about taking those reusable grocery bags, here’s what else you can do ... The five key principles TAKE REUSABLE PRODUCE BAGS Using reusable carry bags to get your groceries home is a great first step, but if you get some reusable produce bags (and remember to use them) you'll cut your consumption of single-use plastic bags even further. AVOID UNNECESSARY PACKAGING Buy…

One-pan sweet potato, spinach & feta frittata $AVER Serves 6 Prep 15 mins Cook 1 hour ✓ gluten free ✓ vegetarian ✓ diabetes friendly 650g sweet potato/kumara, unpeeled, thinly sliced1 medium red onion, cut into thin wedges1 tablespoon finely chopped fresh rosemary leaves1 tablespoon olive oil8 eggs½ cup reduced-fat milk60g baby spinach, chopped¹⁄³ cup oil-free sun-dried tomato strips70g reduced-fat feta, crumbled Mixed salad leaves, to serve 1 Preheat oven to 180°C. Line a baking tray with baking paper. Place potato and onion on prepared tray. Sprinkle with 3 teaspoons of rosemary and drizzle with olive oil. Season with cracked black pepper. Bake for 25–30 minutes. 2 Meanwhile, whisk the eggs and milk together in a bowl or large jug. Season mixture with cracked black pepper. 3 In a large, deep…

Nourishing bites, free from worry and full of flavour 1 Hard-boiled eggs Per 2 eggs: 469kJ (112cal), 11.1g protein, 7.5g fat, 2g sat fat, 0.3g carbs, 0.3g sugar, 0g fibre, 132mg sodium 2 Mixed nuts & seeds Per small handful (30g): 793kJ (190cal), 5.3g protein, 17.5g fat, 2.1g sat fat, 2.1g carbs, 1.1g sugar, 2.7g fibre, 2mg sodium 3 Homemade smoothie Made of 1 cup reduced-fat milk, 2 tbs low-fat plain yoghurt, ½ banana & ½ cup frozen mixed berries: 977kJ (234cal), 12.6g protein, 4.8g fat, 3g sat fat, 32.2g carbs, 28.8g sugar, 3.4g fibre, 119mg sodium 4 Fresh fruit Per cup fresh pineapple: 335kJ (80cal), 1.1g protein, 0.4g fat, 0g sat fat, 15.4g carbs, 15.4g sugar, 3.4g fibre, 4mg sodium 5 Abbott’s Bakery Gluten Free Soy &…

EAT A RAINBOW, p16 What each colour does for your health The Conversation. (2022). We're told to 'eat a rainbow' of fruit and vegetables. Here's what each color does in ourw body. Available at theconversation.com BEAT BELLY BLOAT, p20 Altobelli E. et al. (2017). Low-FODMAP Diet Improves Irritable Bowel Syndrome Symptoms: A Meta-Analysis. Nutrients. Aug 26;9(9):940. American College of Gastroenterology. (2023). Belching, Bloating, and Flatulence. Am J Gastroenterol. Available at gi.org Ferreira H et al. (2021). Benefits of pulse consumption on metabolism and health: A systematic review of randomized controlled trials. Crit Rev Food Sci Nutr. Vol 61(1): 85-96. Ghoshal U et al. (2017). Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut Liver. March 11(2): 196-208. Hasler W et al. (2006). Gas and…

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 (or more) iron. Amount of vegetable serves per recipe…

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 they’re always accurate with up-to-date information. A full list of references is also available on request. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is provided for…

Practice mindful eating and stress reduction to help calm an aggravated tummy. 1 SLOW DOWN WHEN EATING AND DON’T CHAT WHILE YOU CHEW This will help to reduce the amount of air you swallow, which reduces the number of little air bubbles in the gut. 2 DE-STRESS Feeling stressed can lead to us inadvertently gulping air. Find ways to relax to help stop this happening. Drinking chamomile tea is a great natural anti-anxiety aid (its active nutrients affect the same parts of our brains as antianxiety medications). 3 DITCH THE CHEWING GUM Gum introduces unnecessary extra air into our intestines. Instead of chewing gum, suck one or two sugar-free mints after a meal to keep breath fresh. (Don’t have too many though, as they contain sorbitol…

ADHD is a neurodevelopmental condition most effectively managed through a combination of different treatments including medication, psychotherapy and time management training. But lately the effect of nutrition on ADHD symptoms has also been under the microscope – with some promising outcomes. For example, a 2022 study showed that eating more fruit and vegetables reduced inattention issues for children with ADHD. But ADHD doesn’t just affect children. More than three out of four children diagnosed with ADHD will continue to have symptoms in later life, meanwhile some people aren't diagnosed until adulthood. In fact in recent years, growing awareness around ADHD has seen adult diagnoses shoot up by more than 100 per cent in some countries. So in addition to conventional treatment, can dietary choices help adults living with ADHD, too?…

This is an extract from Tekebash and Saba by Saba Alemayoh. Published by Murdoch Books. RRP $45. Hamli (sautéed greens) $AVER Serves 2 (as a side) Time to make 25 mins ✓ diabetes friendly ✓ vegetarian, ✓ gluten free ✓dairy free 2 bunches of Chinese broccoli (gai lan) Sunflower oil, for cooking½ onion, finely chopped4 cloves garlic, finely chopped1 whole green chilli (see note) 1 Wash the Chinese broccoli or silverbeet and chop off the stalk ends. Finely dice the stalks and shred the leafy part. Keep the stalk and leaf parts separate. 2 Heat a small amount of oil in a large saucepan over medium heat. Briefly sauté the onion, then add the garlic. 3 Once softened, add the diced stalks. Once the stalks start to soften, add the…

Peanut butter Per 20g serve: 534kJ (128cal), 5.7g protein, 10.2g fat, 2g sat fat, 3.6g carbs, <1g sugar, 1.6g fibre, <1mg sodium NUT BUTTERS are ... a source of heart-healthy fats, protein, fibre, vitamins and minerals KILOJOULES PEANUT SPREAD  534kj (128cal) ALMOND SPREAD  500kj (120cal) PROTEIN PEANUT SPREAD  5.7g ALMOND SPREAD  4.4g FIBRE PEANUT SPREAD  1.6g ALMOND SPREAD  2.3g Almond butter Per 20g serve: 500kJ (120cal), 4.4g protein, 10.5g fat, 0.8g sat fat, 3.7g carbs, 1g sugar, 2.3g fibre, 0.2mg sodium The verdict? It’s a tie! Nut butters made from 100 per cent nuts – peanut, almond or otherwise – are a nutritious pantry staple. They all have a similar nutritional profile, providing healthy fats, plant-based protein and gut-loving fibre. Opt for those without added oils, sugar and salt.…

Each day’s meal plan gives you… • Around 8700kJ (about 2080cal) for weight maintenance• Over 42g fibre to support your gut health• Less than 22g saturated fat to keep your ticker healthy• Less than 1800mg sodium with heart health in mind• 2-4 dietitian-approved snacks to enjoy at home or on the go For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • PB & banana smoothie1 cup reduced-fat milk, 2 tbs low-fat plain yoghurt, 1 banana & 1 tbs natural peanut butter, blitzed & topped with ½ cup gluten-free muesli(2600kJ/620cal) Lunch • Tuna & rice bowl1 cup microwave brown rice, 1 x 95g can tuna (drained), 1 cup coleslaw mix (no dressing), 1 tbs sesame seeds & drizzle each mayo & chilli sauce (2500kJ/600cal) Dinner • Pesto…

I was recently diagnosed with diabetes and have to keep an eye on the sugar levels in my meals. I noticed some of your savoury recipes can have as much as 14g of sugar but don’t have sweet ingredients in them. Where does the sugar come from, and do I need to be worried about it? Lyn, via email Q & A Sugars are a type of carbohydrate, however not all sugars are created equal. We can separate sugars into ‘naturally occurring’, like in fruit, milk, yoghurt and cheese, or ‘added sugars’ used to increase sweetness in products like baked goods, crisps, soft drinks and biscuits. Foods very high in added sugars are likely to be nutrient poor and high in kilojoules. If you have diabetes or want to eat…

➜ Wholegrain breads and cereals barley, oats, rye, buckwheat, wild rice ➜ Fermented foods: kefir, yoghurt, cheese, kimchi, sauerkraut ➜ Legumes: beans, lentils, chickpeas ➜ Fruit and vegetables: colourful, high-fibre produce like bananas, berries, sweet potato, corn, tomatoes, broccoli ➜ Nuts and seeds: almonds, cashews, walnuts, flaxseeds, chia seeds Recipe inspiration If your bloating is caused by a food intolerance or IBS, head to healthyfood.com/healthy-recipes/ and use the ‘special diets’ navigation to find gluten-free, dairy-free or low-FODMAP recipes.…

GREEN BEANS Cool beans Delightful green beans are coming into season. Here are five dietitian-approved reasons it’s a good idea to pack your menu full of beans this spring. LIGHT AND LOVELY Like most other veg, green beans are low in kilojoules. They’re a nutritious option for bulking up any meal. MUMS N’ BUBS Green beans provide the micronutrient folate, which is important for mums-to-be. One cup of green beans provides around 10 per cent of your daily requirements. ENERGISING IRON You’ll get a small boost of iron with green beans on your plate. Serve them with a hearty squeeze of lemon juice – the vitamin C in the lemon will help your body absorb the iron from the beans. KITCHEN WHIZ Goodbye bland and boring beans ... hello tasty…

Have you noticed the growing number of fresh filled pastas in supermarkets these days? From traditional options, such as veal tortellini or ricotta and spinach agnolotti, to fancier, trendier choices like vegan bolognese ravioli and even pesto-filled gnocchi, there’s something for every taste and budget. Some varieties, though, are better for you than others ... Here’s how to whip up a dietitian-approved bowl of pasta parcels. What’s cooking? MEATY PARCELS often have fillings made from beef, veal or chicken. Some options contain saltier fillings such as ham, bacon or prosciutto. Meat-filled parcels can be higher in hunger-busting protein than their meat-free counterparts. VEGETARIAN PARCELS come in flavours like mushroom, pumpkin, pesto, spinach or mixed veg with cheese. There’s wide variation between brands, so it’ll pay to compare them using the…