Innholdsfortegnelse for January 2024 i Healthy Food Guide

1 SWITCH OFF FOR MEALS Create a peaceful and distraction-free environment when you eat. Sit down at the table, away from electronic devices, and savour each bite mindfully. This practice promotes awareness of your body’s hunger and fullness signals to prevent overeating and increase mealtime satisfaction. 2 MAKE FRIENDS WITH SALAD Bye-bye boring salads! Make your healthy salad as delicious as possible so you actually want to dig in. Think toasted nuts, crumbled feta, roasted pumpkin, caramelised onions, fried shallots, wasabi peas and of course flavour-packed dressings. Fun fact: olive oil-based dressings actually help your body absorb the nutrients in salad vegies. 3 START THE DAY RIGHT Do you reach for your phone to doom scroll or hit the snooze button the minute you wake? Research suggests a consistent morning…

At last, summer's in full swing! Whether chilling on holiday or relaxing after work, enjoy the balmy nights and make the most of the barbecue weather with light meals, sensational salads and even a healthier ice cream! To make life easier, we’ve done the healthy eating hard yards for you! Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 94 showing how they fit daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our recipe badges, see p99. ✓ gluten free ✓ dairy free ✓ diabetes…

Katsu chicken with slaw & rice Serves 1 Time to make 30 mins 1 fresh or frozen crumbed chicken schnitzel1 tablespoon low-fat plain yoghurt1 teaspoon reduced-fat mayonnaise1 teaspoon mustard1 cup ready-made coleslaw, dressing omitted (see Cook's Tip)Single-serve pottle microwaveable rice (or rice and quinoa)1 tablespoon kimchi or relish, to serve 1 Cook chicken according to packet instructions. Meanwhile, in a medium bowl, combine yoghurt, mayonnaise and mustard. Remove ½ tablespoon and reserve for serving. Add slaw to the remaining dressing and toss to coat. 2 When chicken is cooked, cut into thick slices. Heat rice according to packet instructions. 3 Top chicken with remaining dressing and serve with rice and slaw, and kimchi on the side. PER SERVE 2000kJ/480calProtein 14.1gTotal fat 13gSat fat 2.3gCarbs 70g Sugars 20.2gFibre 8gSodium 445mgCalcium 104mgIron…

Teriyaki pork noodle bowl Serves 2 Time to make 20 mins ✓ dairy free 90g soba noodles 3 teaspoons teriyaki sauce225g lean pork fillet½ cup frozen edamame, podded1 Lebanese cucumber, roughly chopped1 small carrot, grated or shredded2 teaspoons roasted seaweed and sesame seed sprinkles, to serve (optional)2 tablespoons pickled ginger, drained, to serve 1 Cook noodles according to packet instructions. Drain, then transfer to a large bowl. Add teriyaki sauce, tossing to combine. Cover to keep warm. 2 Meanwhile, season pork with freshly ground black pepper. Lightly spray a non-stick frying pan or chargrill pan and set over over high heat. Add pork and cook for 3-4 minutes on all sides, until cooked to your liking. Transfer to a plate, cover with foil and allow to rest before slicing thinly.…

PER SERVE 1830kJ/436calProtein 12gTotal fat 24gSat fat 7gCarbs 40g Sugars 6gFibre 12gSodium 380mgCalcium 200mgIron 2mg Your individual daily nutrition intake will vary depending on age, gender, height, weight and your level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to healthy eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au or dietitians.org.nz/ to locate an accredited practising dietitian near you. SODIUM If you have…

Charring or browning food through baking, frying and barbecuing has been known for some time to produce problematic chemicals for our health, called Advanced Glycation End-products (AGEs). But now researchers have discovered AGEs not only cause inflammation and oxidative damage that contributes to conditions such as cancer and heart disease, they also affect our eating behaviour. A US study has shown AGEs make food more appetising and harder to resist, increasing hunger and testing our willpower. The researchers have reportedly changed their own diets since beginning the study, eating more whole grains and steaming food rather than frying or grilling it.…

Both men and women go through natural hormonal changes over their lifetime. While women experience a relatively abrupt drop in oestrogen and progesterone levels during menopause, testosterone levels will generally peak in men when they’re in their 20s and gradually decline with age. Unlike women, men can continue to reproduce well into their senior years. This is where terms such as male menopause and manopause can be misleading. While menopause is a natural and inevitable process for ageing women, a reduction of testosterone production doesn’t necessarily happen to every ageing man. So, what’s manopause and who gets it? If a man’s testes aren’t producing enough testosterone for the body to function normally, this is known as manopause (colloquially), andropause, testosterone deficiency or low T. Testosterone is one of the most…

Tropical coconut smoothie bowl Serves 1 Time to make 5 mins ✓ gluten free ✓ dairy free ✓ vegetarian Smoothie 1 frozen sliced banana100ml unsweetened almond and coconut milk½ cup frozen diced mango1 teaspoon coconut flakes Toppings Handful of pineapple chunksPulp of 1 passionfruitHandful of fresh raspberriesHandful pink grapefruit segments1 teaspoon coconut flakes 1 In a blender or food processor, blend all smoothie ingredients with a handful of ice cubes. 2 Pour smoothie into a bowl and add toppings. Variations Use whatever combinations you like! Try mango, kiwifruit, avocado, baby spinach and mint for a zesty green smoothie bowl. PER SERVE 1130kJ/269calProtein 5.5gTotal fat 4.6gSat fat 2.1gCarbs 44g Sugars 40gFibre 13gSodium 50mgCalcium 133mgIron 1.6mg COOK’S TIP Dairy-free smoothies are often low in saturated fat – just don't go overboard with…

MONDAY Salmon & zucchini skewers with white bean purée Serves 4 ✓ diabetes friendly ✓dairy free 400g salmon fillet, skin-off, cut into 3cm cubes2 zucchini/courgettes, cut into2cm thick slices2 tsp za'atar spice2 tsp extra-virgin olive oil425g cannellini beans, drained and rinsed1-2 cloves garlic1 lemon, juice1 tsp tahini1 tsp white miso paste60g leafy mix salad2 tbs sesame seeds, toasted 1 In a large bowl, combine salmon, zucchini, za'atar spice and 1 tsp of extra-virgin olive oil. Thread 1 slice of zucchini followed by 1 cube of salmon onto your first bamboo or metal skewer and repeat this step once more. Continue with the remaining skewers. 2 To make the purée, in a small food processor, place beans, garlic, 2 tablespoons of lemon juice, tahini, miso and 2 tablespoons of warm water…

1 Plant compounds called polyphenols have been associated with boosting brain health (p80). 2 When we undereat for extended periods of time our body slows down our metabolic rate to protect our organs (p17). 3 Filling half your plate with colourful fresh salad will provide around 2 serves of vegetables (p87). 4 Research suggests a consistent morning routine is key for building healthy habits and long-term weight management (p18) 5 The suggested dietary fibre target for reducing chronic disease risk is 28g for women and 38g for men (p29). 6 Hungry shoppers without lists buy more than shoppers with lists and a full belly (p18). 7 Severely calorie-restricted diets may end up in weight-loss plateau or even weight gain over time (p19). 8 Obesity appears to be the most significant…

The most basic weight-loss advice usually boils down to the fewer calories we consume, the more weight we will lose. But for most people who have tried calorie-restricted diets, seeing the number on the scales not budging is frustratingly common. For many, the instinct is to get even stricter, continually cutting calories. But this isn’t the answer for your health or for weight management. In fact, it can backfire badly. There are many mechanisms behind why restrictive dieting doesn’t work, but one important factor is our body adapts to less energy intake by slowing down our metabolism. The idea that there is an ideal amount of energy to be getting from food for optimal metabolic function is behind an emerging trend called reverse dieting. While reverse dieting isn’t new on…

We all have times when we don’t feel like cooking, or simply can’t summon up the energy to do more than very basic tasks in the kitchen. This might apply if you’re sick, if you’re somewhere with limited cooking facilities, or even when life gets in the way and you’re super busy with very little time to shop for fresh food. Here are a few basics to keep in your store cupboard, along with some healthy dinner ideas you can throw together with minimal effort and one pan (or less!). Noodle & vegie soup Keep packets of instant ramen and miso on hand and you’ve got a quick meal base. Use just a little of the flavour sachet – they're packed with sodium – or toss it and use miso…

Pork & tofu laab Serves 4 Time to make 30 mins 1 cup brown rice2 spring onions, finely sliced2 cloves garlic, finely sliced400g pork mince400g tofu2 large carrots, grated or julienned2 cups sliced green beansSmall head cos lettuce, sliced2 tablespoons sweet chilli sauce1 lime or lemon, zest and juice4 teaspoons fish sauce4 tablespoons roughly chopped roasted peanuts½ cup fresh coriander½ cup fresh mint½ cup fresh basil (optional)2 chillies, thinly sliced (optional) 1 Set aside 1 tablespoon of the rice. Cook remaining rice following packet instructions. 2 Meanwhile, heat a pan over medium and add reserved rice. Toast rice in pan, moving it around so it doesn’t burn, until it is just beginning to turn golden. Remove pan from heat and set aside to cool for 5 minutes. 3 When rice…

Fish tacos with pink pickled onions & tomato salsa Serve 4 (2 tacos each) Prep 20 mins Cook 30 mins ✓ diabetes friendly 450g battered or crumbed small fish fillets (we used Birds Eye lightly battered NZ whiting)3 cups finely shredded iceberg lettuce8 small corn tortillas For the pickled onion 1 small red onion, finely sliced1 cup boiling water¹⁄³ cup apple cider vinegar½ teaspoon sugar For the sweet chilli sauce 2 tablespoons reduced-fat Greek yoghurt2 teaspoons reduced-fat mayonnaise1 clove garlic, finely chopped1 teaspoon finely grated fresh ginger3 teaspoons sweet chili sauce For the salsa 2 tomatoes, finely chopped1 small onion, finely chopped½ red capsicum, deseeded, finely chopped2 tablespoons chopped fresh coriander or basil (optional)1 lime, juice (plus wedges to garnish, optional) 1 Preheat oven and cook fish on a lined…

Have you tried your hand at quick pickles yet? This time-honoured method of preserving foods is easy to do at home – simply add your favourite sliced vegetables to a clean jar, cover with a solution of vinegar, salt, sugar and spices, and refrigerate for a few hours. Pickling extends the life of vegetables, so it’s a great way to use up any surplus, and cut down on your food waste at the same time. Try adding them to salads, sandwiches and burgers for a tangy, tasty kick, and top up your daily veg intake while you’re at it. The added salt and sugar in quick pickles means they are best enjoyed in moderation and complement rather than replace the fresh vegetables in your diet.…

Create your own heathier version of this chip-shop classic in your kitchen at home by changing up the cooking method and adding some fresh fruit and salad. + GRILLED SEAFOOD Battered fish is submerged in hot oil during cooking, so it soaks up plenty of cholesterol-raising saturated fat. By comparison, grilled fish needs much less fat and any excess drips away during cooking. Swap: your battered fish for snapper, salmon or calamari grilled on the barbecue. + TZATZIKI Condiments such as tartare sauce can push the sat fat and salt boundaries. Tzatziki is a simple Greek dip made from yoghurt and is a delicious accompaniment to fish ‘n’ chips. Swap: tartare sauce for tzatziki dip to reduce the sodium, sat fat and kilojoules in your meal. + OVEN-BAKED CHIPS Takeaway…