Innholdsfortegnelse for May 2024 i Healthy Food Guide

Food allergies are common. They affect around 10 per cent of infants, 4-8 per cent of children and 2 per cent of adults. Even if you don’t have one, someone you know likely will. Add intolerances and autoimmune disorders to the mix and the percentage of people reacting to trigger foods becomes even larger. Yet, food allergies and sensitivities continue to be widely misunderstood. Stories about these conditions not being taken seriously are ubiquitous. The thing is, for those with an allergy or coeliac disease, even trace amounts of a trigger food can make them seriously ill or, in severe allergy cases, put their life at risk. Whereas people with a food sensitivity or intolerance (non-coeliac) may be able to tolerate small amounts of their trigger food and even build…

Four days Doing tai chi this many days a week may have a big payoff, according to a study comparing different forms of exercise in participants with prehypertension. After 12 months of four one-hour tai chi or aerobic exercise sessions a week, the tai chi group experienced a more significant reduction in blood pressure readings. JAMA LONELINESS A RISK Growing evidence demonstrates that people with obesity experience higher levels of social isolation and loneliness compared with those without obesity. Experts agree that increased socialisation may motivate people to engage in healthier behaviours. JAMA Network Open Eating disorder denial WITH ONLY ONE IN FOUR YOUNG ADULTS SEEKING HELP FOR AN EATING DISORDER, AN AUSTRALIAN STUDY FOUND SELF-DENIAL AMONG THE MAIN BARRIERS. RESEARCHERS SAID YOUNG PEOPLE COMMONLY BELIEVED THEIR PROBLEMS WERE NOT…

Collagen is the most abundant protein in our body. It gives elasticity, strength and stability to many tissues, including skin, bone, ligaments and tendons. Collagen supplements are often promoted as beneficial for joint care or hair, nail and skin care. But what does the science say? What is collagen? The structure of collagen has a triple helix arrangement of long chains of amino acids – like a rope with many fibres intertwined. This gives collagen a lot of strength, so it's no wonder its leading role is as a scaffold, giving structure and strength to tissues such as skin and bones. One of the things that makes collagen different from other proteins is its amino acid mix. Every third residue is a glycine amino acid, and it mostly follows a…

Roasted stuffed mushrooms Serves 4 Time to make 45 mins ✔ gluten free ✔ vegetarian 8 large portobello mushrooms, stalks removed¼ cup olive oil, plus extra for drizzlingBlack pepper, to taste1 shallot, finely diced1 clove garlic, finely chopped1 celery stalk, diced1 red capsicum, diced200g Greek feta, crumbled (or use a combination of your favourite cheeses)1 teaspoon finely chopped fresh parsley leaves1 teaspoon finely chopped fresh thyme leaves½ cup grated parmesan 1 Preheat the oven to 200°C fan-forced. Line a baking tray with baking paper. 2 Place the mushrooms, stalk-side down, on the prepared tray. Drizzle with a little olive oil, season well with pepper and roast for 12–15 minutes, until they begin to soften. 3 Meanwhile, in a frying pan, heat olive oil over medium heat and sauté the shallot for…

Brilliant beets This vibrant red root vegetable with a distinctive earthy flavour and aroma is also known for a multitude of health benefits. WELLNESS GUARDIAN Beetroot is rich in betanin, a powerful antioxidant which helps to protect our cells from damage and reduce the risk of conditions like heart disease and diabetes. SPORTS SUPPLEMENT Research has shown beetroot juice can improve performance in endurance athletes as it contains nitrates which improve blood flow and help muscles work efficiently. NUTRIENT RICH Beetroot is rich in many essential vitamins and minerals including potassium, iron, magnesium and vitamin C. They’e a good source of folate, which helps form the brain and spinal cord in developing babies during pregnancy. CULINARY COMPANION Versatile beetroot can be eaten raw, cooked or pickled and makes a tasty…

Gluten is a natural protein found in wheat, barley and rye, which gives foods elasticity and texture. Although gluten is well tolerated by most people, some may experience difficulties digesting it. For those with gluten sensitivity or coeliac disease, an autoimmune disorder, eating gluten can trigger symptoms like tummy pain, bloating and diarrhoea. Cereal has long been a breakfast staple, but for those with gluten intolerance, finding tasty and nutritious gluten-free options can be a challenge. Thankfully, the number of gluten-free cereals on supermarket shelves is growing, and there are now plenty of choices to satisfy your cereal craving. Shop like a dietitian: Dietitians Jess Burvill and Jess Moulds give their top tips for choosing healthier gluten-free breakfast cereals: 1 READ LABELS Gluten can be hiding in different ingredients and under…

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 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 serve. $AVER Costs $5 or less per serve ✓ gluten free ✓ dairy free Contains no ingredients that usually contain gluten or dairy, but always check the…

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…

exercise by life stage | signs of inflammation | collagen supplements Sustainability could be included in an updated version of Australia’s dietary guidelines. The National Health and Medical Research Council is considering the change, which recognises the impact our food system has on the environment and the unsustainability of its expansion to meet the growing demand for food as the global population heads towards the 9.7 billion predicted for 2050. The proposed change highlights the need for addressing climate change urgently, with a shift toward sustainable healthy diets. If the change goes through, it would align Australia with other countries, including Canada, Switzerland, Sweden, Qatar and Brazil. Food Frontier…

1 Rolled oats Per 40g serve 600kJ (145cal), 5g protein, 3.8g fat, 0.7g sat fat, 20g carbs, 0.4g sugar, 3.8g fibre, 1mg sodium 2 Weet-Bix Cholesterol Lowering Per 36g serve 540kJ (130cal), 4.4g protein, 1.8g fat, 0.3g sat fat, 21.5g carbs, 1g sugar, 3.7g fibre, 93mg sodium 3 Mixed raw nuts Per 30g serve 790kJ (190cal), 10.9g protein, 10.1g fat, 1g sat fat, 16.2g carbs, 13.4g sugar, 1g fibre, 111mg calcium, 2.4mg iron, 44mg sodium 4 Dairy Farmers Heart Active Milk Per 250ml serve 435kJ (104cal), 8.3g protein, 2.5g fat, 1.2g sat fat, 12g carbs, 12g sugar, 113mg sodium, 308mg calcium 5 Vita Weat Crispbreads 9 Grains with ¼ avocado Per serve 500kJ (120cal), 3g protein, 5g fat, 1g sat fat, 14g carbs, <1g sugar, 5g fibre, 106mg sodium 6…

Whether you avoid dairy due to intolerances, allergies or for ethical reasons, it is important to check labels for healthy nutrients found in dairy. Here’s what to look for: Calcium fortified Calcium plays an important role in keeping bones and teeth healthy. Dairy products are all naturally high in calcium. Dairy alternatives are often fortified with added calcium, however the amount can vary greatly so choose those with at least 120mg of calcium per 100ml/100g. Protein Dairy products are an excellent source of protein, which is important for muscle growth and repair. Try to choose dairy alternatives which have higher amounts of protein, such as soy or oat-based products. Skip the added sugar Some dairy alternatives are sweetened with added sugar. Look for products labelled as unsweetened or that don’t…

ASK AN EXPERT p9 Haemochromatosis Australia. What is Haemochromatosis? Available at haemochromatosis. org.au Liver Foundation. 2022. Haemochromatosis. Available at liver.org.au MANAGING FOOD SENSITIVITIES p16 Allergy & Anaphylaxis Australia. Food Allergy. Available at allergyfacts.org.au Australasian Society of Clinical Immunology and Allergy. Cow's Milk (Dairy) Allergy. Available at allergy.org.au Australasian Society of Clinical Immunology and Allergy. Position Paper: Evidence-Based Versus Non Evidence-Based Allergy Tests and Treatments. Available at allergy.org.au BpacNz. Better Medicine. Diagnosing and managing lactose intolerance. Available at bpac.org.nz Coelaic Australia. Coeliac disease. Available at coeliac.org.au Food Authority NSW. Allergy and Intolerances. Available at foodauthority.nsw.gov.au Dietitians Australia. Lactose intolerance. Available at dietitiansaustralia.org.au COLLAGEN: ARE SUPPLEMENTS WORTH THE HYPE? p22 García-Coronado et al. 2019. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 43:531–538. Bruyère O…

Q I’ve just been diagnosed with haemochromatosis, which means I have an iron overload and need to start eating low-iron foods. I don’t really know where to begin. Do I need to avoid meat? Where will I get my protein from? Anon, via email & A Haemochromatosis is a genetically inherited condition which causes your body to absorb too much iron from your diet. Our bodies use iron to make haemoglobin, a protein which carries oxygen to our muscles. If too much iron is absorbed, it can damage our organs and result in serious health conditions including liver disease, arthritis, heart disease and diabetes. Haemotomachrosis is usually treated by removing blood by venesections (similar to donating blood) at regular intervals, until the amount of iron in your blood returns to…

1 Treating yourself after a workout After you’ve finished your workout, it’s tempting to want to reward yourself for your hard work and have that extra glass of wine or a chocolate treat. The problem is, you can end up using physical activity to compensate for unhealthy habits and may end up having far more extra kilojoules in treats or rewards than you have burned off during the exercise. Instead of using food or alcohol as a treat or a reward for doing exercise, at the end of a month of good workouts, book yourself a massage, get your nails done or head out for a nice healthy lunch with a friend. 2 Eating just before exercise If it’s your routine to eat a snack before you head out for…

Vegan laksa with tofu & carrot noodles $AVER Serves 4 Time to make 25 mins ✔ dairy free ✔ gluten free ✔ vegetarian 2 lemongrass stalks (or 2 tablespoons paste)600g firm tofu4 teaspoons olive oil8cm fresh ginger, grated2–4 cloves garlic, crushedBunch broccolini, ends trimmed and thicker stems halved2 teaspoons tamarind paste (check it’s vegan)1¾ cups reduced-fat coconut milk2 low-salt vegan & gluten-free vegetable stock cubes, dissolved in 1¾ cups boiling water600g carrots, peeled into long thin noodles using a vegetable peeler or spiraliser2 tablespoons flaked almonds, to serve2 red chillies, deseeded and finely chopped, to serve 1 Trim the lemongrass stalks, discarding the outer layer, and chop finely. Drain and rinse the tofu, pat dry with kitchen paper and cut into 2cm cubes. 2 Heat 2 teaspoons oil in a large non-stick…

Pumpkin & tomato gnocchi bake with herb crumbs Serves 6 Prep 20 mins Cook 25 mins ✔ vegetarian ✔ diabetes friendly 500g traditional gnocchi3 cloves garlic, minced400g solanato orcherry tomatoes320g mixed tomatoes²⁄³ cup cottage cheese1½ cup pumpkin, steamed¼ teaspoon ground nutmeg150g fresh mozzarella, drained and torn into pieces60g baby spinach Herb crumbs ¹⁄³ cup panko crumbs1½ teaspoon chilli flakes1 lemon, zest2 tablespoon finely chopped fresh parsley 1 Preheat oven to 200°C. Cook gnocchi according to packet instructions. Drain and reserve ½ cup of cooking water. 2 In a large frypan, heat olive oil over low to medium heat. Add garlic and cook for 2 minutes, until fragrant. Add tomatoes and cook, stirring, for 8 minutes or until slightly blistered. 3 Meanwhile, in a blender combine cottage cheese, pumpkin, reserved ½…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance• A variety of gluten-free whole grains for fibre and digestive health• 100% of your daily calcium needs for strong teeth and bones• Between 25-45g fibre to support gut health• An array of colourful fruit & veg for optimum health For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Quinoa porridge with blackberry compote (healthyfood.com)• Banana (2200kJ / 530cal) Lunch • Tuna rice salad Small can tuna, 1 cup brown rice, mixed salad, sesame seeds and a drizzle of mayo.• Small tub high-protein yoghurt (2800kJ / 670cal) Dinner • One-pan vegetable gnocchi (p65)• Healthier chocolate mousse (healthyfood.com) (2800kJ / 670cal) Snacks • Regular flat white coffee• 2 gluten-free wholegrain crispbreads with low-fat cheese…

1 The most common food allergens are cow's milk (dairy), egg, peanuts, tree nuts, sesame, fish, crustaceans, wheat and soy (p19). 2 A 2021 systematic review found eating an anti-inflammatory diet may lead to significantly lower pain in people with rheumatoid arthritis compared with other diets (p35). 3 Your meal or snack after cardio exercise ideally needs to have both carbs and protein (p31). 4 Collagen supplements may be beneficial for movement and strength in joints (p24). 5 If you’re gluten free, products made from naturally gluten-free whole grains are a higher-fibre choice. (p87). 6 Research has shown beetroot juice can improve performance in athletes by improving blood flow. (p80). 7 Inflammation is strongly implicated in the development of neurodegenerative diseases. (p35). 8 Exercise is one of the best ways…