Innholdsfortegnelse for June 2024 i Healthy Food Guide

Many years ago, we would never print the words ‘gut health’ on the cover of Healthy Food Guide. This wasn’t because we didn’t cover the topic, rather it was that the words didn’t mean much to readers. They would, generally, be interpreted as denoting normal digestion or, perhaps, gluten intolerance or irritable bowel syndrome. These days, if we write about gut health, gut flora or the microbiome, most people know what we’re talking about. Research on the effect the trillions of microorganisms living in our digestive tract have on our wider health and well-being has exploded in the past two decades and well and truly made it into the mainstream. With each study we’re finding out more about how the health of our internal eco-system of microbes can affect everything…

2 CUPS US yoghurt manufacturers are now allowed to claim on their packaging that yoghurt may help reduce the risk of type 2 diabetes. Two to three servings of yoghurt per week is considered to be the minimum amount to meet the qualified health claim. US FDA MINDSET MATTERS Older women who are optimistic are more likely to maintain some of their physical abilities in older age, according to international research. The authors say it's possible this means changing your mindset could improve your chances of maintaining mobility in old age. JAMA Psychiatry MOVE IT Consistently exercising 2-3 times a week over the long term is linked to a lower current risk of insomnia, and could help boost the ability to clock up the recommended 7-9 hours of shut-eye every…

That unpleasant sensation when acid spills back up from our stomach into our oesophagus is a form of indigestion known as heartburn. It's very common; many people will experience it at some point in their lives. Hot or spicy food, eating too quickly, or bending over or lying down soon after a meal can all play a part. However, heartburn isn't considered a health problem unless it’s happening at least twice a week. This could lead to a diagnosis of gastro-oesophageal reflux disease (GORD) or reflux, which over time can cause damage and inflammation to the lining of the oesophagus. The oesophagus is the long tube that joins your mouth and stomach. Food and drink move down the oesophagus using gravity and peristalsis (or muscle waves). Pressure on the lower…

Be patient with fussy eaters – it can take time to get comfortable with new foods 1 Cheese & crackers Per 2 x crackers + cheese: 414kJ (100cal), 5g protein, 5.5g fat, 3g sat fat, 7g carbs, 0.2g sugar, 1.4g fibre, 148mg sodium 2 Fruit skewers Per serve: 170kJ (40cal), 0.7g protein, <1g fat, <1g sat fat, 8g carbs, 8g sugar, 2g fibre, 2mg sodium 3 Munchme Cashew Sesame Per serve: 394kJ (94cal), 3.2g protein, 5.1g fat, 0.9g sat fat, 7.2g carbs, 3.5g sugar, 3.7g fibre, 34 mg sodium 4 Slice of grainy toast with peanut butter Per serve: 770kJ (185cal), 7.5g protein, 11g fat, 1.4g sat fat, 1 2g carbs, 1g sugar, 4g fibre, 142mg sodium 5 Smooshed Cacao Brownie Wholefood Balls Per 34g serve: 576 kJ (138cal), 2.3g protein, 3.9g fat, 1.5g sat…

7-DAY GUT RESET CHALLENGE p16 Bermingham et al. 2021. Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health in the ZOE PREDICT 1 cohort. Eur J Nutr. 62(8):3135-3147. Better Health Channel. Gut health. Available at: betterhealth.vic.gov.au Bourdeau-Julien et al. 2023. The diet rapidly and differentially affects the gut microbiota and host lipid mediators in a healthy population. Microbiome 11, 26. CSIRO. 2021. Resistant starch. Available at csiro.au Dietitians Australia. 2021. Australian Dietary Guidelines Scoping Survey. Available at dietitiansaustralia.org.au Deakin University. 2023. Eating too much ultra-processed food could make us depressed. Available at deakin.edu.au Dietitians Australia. 2023. Mediterranean diet. Available at dietitiansaustralia.org.au Harvard Health Publishing. 2019. A 20-minute nature break relieves stress. Available at health. harvard.edu Leeming et al. 2019. Effect of diet on the gut…

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…

BASIC RECIPE Green goodness buttermilk dressing Serves 12Time to make 5 mins ½ cup buttermilk¼ cup reduced-fatGreek yoghurt2 tablespoons reduced-fat mayonnaise2 teaspoons Dijon mustard½ cup mixed fresh herbs (we used sage, mint, basil, oregano and chives)1 lime, juice 1 Place all ingredients in a small blender and blitz until combined. 2 Refrigerate until ready for use (dressing will thicken slightly). PER SERVE 100kJ/25calProtein 1gTotal fat 0.5gSat fat 0.2gCarbs 2g Sugars 1.8gfibre 0.4gSodium 50mgCalcium 31mgIron 0.1mg Green goodness potato salad Serves 8 (as a side)Time to make 10 mins ✔ gluten free ✔ vegetarian 800g baby potatoes, boiled and cooled, halved if large½ cup frozen peas (defrosted)½ cup frozen corn (defrosted)1 small stalk celery, sliced¼ cup Green goodness buttermilk dressing2 teaspoons honey2 teaspoons wholegrain mustard4 hard-boiled eggs½ cup roughly chopped fresh…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance• A variety of whole grains and legumes for fibre and digestive health• 100% of your daily calcium needs for strong teeth and bones• At least 40g of fibre to support gut and digestive health• An array of colourful fruit & veg for optimum health For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Porridge ½ cup rolled oats, reduced-fat milk, chia seeds and cinnamon• Banana• Regular flat white coffee (2600kJ/630cal) Lunch • Sweet potato, coconut and lentil soup (p62)• Grainy dinner roll (2300kJ/550cal) Dinner • Chicken, prune and olive bake (p59)• Small tub reduced-fat Greek yoghurt (2700kJ/650cal) Snacks • Apple• 30g raw almonds (1100kJ/270cal) Daily total 8700kJ / 2100cal TUESDAY Breakfast •…

Q I always feel like my energy levels drop when winter approaches. Is it because I’m eating heavier foods like stews and roasts? Is there something I can do with my diet to help? Sheila, Palmerston North & A Feeling more tired in winter is common due to several factors. The shorter days disrupt our sleep cycles, altering melatonin levels and impacting our mood. And our bodies need sunlight to produce vitamin D, so reduced sunshine hours can lead to a deficiency. Changes in diet during colder months can also play a role. We tend to crave comforting (but often less healthy) foods in winter, which can leave us feeling more tired and sluggish. To boost your energy in winter, try to let in more daylight by opening curtains in…

Our gut health influences our general health extensively. We know more about this than ever before, so if you’re keen to whip yours into shape – good thinking. A healthy gut microbiome – the collection of bacteria, fungi and yeast that live in the gastrointestinal tract – can do everything from helping improve immunity and sleep quality to protecting against depression and bowel cancer. A study released last year showed that when your gut is in good shape it can even make it easier to make healthier food choices. The good news is it’s possible to start improving your gut microbiome in a matter of days – and this 7-day gut reset challenge will show you how to begin. The first thing to know is that a healthy gut is…

This is an extract from A Plant-Based Farmhouse – Wholefood recipes from my house on the hill by Cherie Hausler. Published by Murdoch Books. RRP$49.99 Almond ricotta with toasted almonds, lavender and coconut syrup Serves 4Time to make 12 mins ✔ gluten free ✔ dairy free ✔ vegetarian 40g raw slivered almonds40g pistachios200g Almond ricotta (recipe follows)2½ teaspoons vanilla bean paste40ml coconut nectar syrupUnsprayed fresh lavender flowers, to garnish 1 To toast the nuts, place them in a single layer on a baking sheet under a moderately hot grill for 5–8 minutes, watching them the entire time so they don’t burn. 2 In a small bowl, mix the almond ricotta with the vanilla paste and half the coconut syrup. 3 Spoon into a shallow bowl and drizzle with remaining coconut…

Fabulous fennel Fragrant fennel has served as a medicinal herb and culinary staple vegetable since ancient Greek and Roman times. With a flavour reminiscent of licorice or aniseed, the seeds, bulb and fronds can be eaten. DIGESTIVE AID Pleasant tasting fennel seeds are known for their digestive properties, providing relief from indigestion, bloating and constipation. They can be chewed as a natural breath freshener. BONE BOOSTER Fennel contains nutrients important for bone health like calcium, phosphate, manganese, vitamin K, iron and zinc. HEART HEALTH Rich in fibre, potassium and other heart-healthy nutrients, fennel can help to lower blood pressure and cholesterol, and protect against heart disease. CULINARY CHAMPION Enjoy it raw in salads or roasted, grilled or sauteed to flavour soups, stews or roasted vegies. The seeds can make a…

When the temperature drops outside, nothing beats a bowl of comforting, nourishing soup. Nowadays, supermarket shelves are stocked with a wide array of convenient soup options, from instant sachets through to long-life cans, pouches and even freshly made pots. Given the extensive selection available, there can be significant differences in the nutritional quality among different types and flavours of soup. Follow our dietitian’s tips to find the healthiest choices. DIETITIAN'S tip For a more substantial meal, pair your soup with some grainy bread or crackers. Shop like a dietitian: Here’s what to look for on the label on the back of the pack: 1. More than 5g of protein per serve 2. Less than 1000mg of sodium per serve 3. Less than 3g sat fat per serve 4. At least…

1 Replacing butter, margarine, mayonnaise and dairy fat with olive oil has been linked to a lower risk of early death (p34). 2 Habitually sleeping for fewer than seven and three-quarter hours is associated with a higher body mass index (p25). 3 Drinking coffee can prompt acid secretion in the stomach (p33). 4 Dietary changes can create significant shifts in gut health – both for better and for worse – within as little as 48 hours (p27). 5 Research shows that lower water temperatures can help extract more antioxidants from green tea (p30). 6 Over time, reflux can cause the lining of the oesophagus to become damaged. (p30) 7 Fish may be more satiating than beef or chicken, according to Australian research (p24). 8 High-glycaemic index (GI) foods give a…

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…