Innholdsfortegnelse for October 2024 i Healthy Food Guide

When trying to lose weight, it’s natural to want to see quick results. So when the number on the scales drops rapidly, it seems like we’re on the right track. But, as with many things related to weight loss, there’s a flip side – rapid weight loss can result in a significant loss of muscle mass as well as fat. So how can you tell if you’re losing too much muscle, and what can you do to prevent it? Why does muscle mass matter? Muscle is an important factor in determining our metabolic rate – how much energy we burn at rest. This is determined by how much muscle and fat we have. Muscle is more metabolically active than fat, meaning it burns more calories. When we diet to lose…

Whether you’re trying to stick to a healthier eating pattern or you’re just sick of grabbing a sandwich on the go, meal prep can really help you to eat better, save money and regain a little control over the foods you’re eating. Although it might seem overwhelming at first – especially when you see stacks of perfectly prepared food on Instagram – meal prep is as simple as making a few packed lunches ahead of time and discovering the art of batch-cooking. I’ve put together my top five tips for beginners, so you can get busy in the kitchen and cook up some delicious meals for the week ahead! A little planning can save you time and money, and even reduce food waste ! Be organised Allocate a few hours…

Cauli, capsicum and tofu stir-fry Serves 4 Time to make 30 mins ✓vegetarian ✓dairy free Crispy tofu 2 tablespoons cornflour1 teaspoon smoked paprikaPinch salt½ teaspoon ground turmeric300g tofu, drained, patted dry and cubed For the sauce 1 teaspoon grated fresh ginger1 red chilli, deseeded and finely chopped1 teaspoon honey1 tablespoon hoisin sauce1 teaspoon reduced-salt light soy sauce¼ cup cold reduced-salt vegetable stock1 tablespoon cornflour combined with2 tablespoons cold water Vegies 1 tablespoon canola oil1 head cauliflower, broken into florets1 red capsicum, deseeded and sliced1 cup snow peas, trimmed50g toasted cashews, to garnish1 spring onion, finely sliced, to garnish2 cups cooked brown basmati rice 1 Place crispy tofu ingredients in a lidded container and shake well to coat evenly. 2 Meanwhile, heat a splash of oil in a large non-stick frypan…

20 mins MONDAY Crispy fish tacos $AVER Serves 4 4 light flour tortillas400g can reduced-salt diced tomatoes400g can chilli beans, medium spice1 teaspoon Mexican seasoning2 x 185g cans tuna in spring water, drained4 cups salad such as lettuce, tomatoes, cucumber4 teaspoons reduced-fat sour cream (optional) 1 Preheat oven to 180°C. Lightly spray 4 small pie tins with oil. Place a warmed tortilla in each tin to mould into cases. Spray with a little oil and cook for 5 minutes in the oven. 2 In a non-stick pan, place canned tomatoes, chilli beans and spice mix. Bring to a simmer. Add tuna and mix through. 3 Spoon tuna mixture into warm tortilla shells. Top with salad and sour cream, if using. Cook’s tip Try adding chopped herbs, grated cheese, salsa…

Incorporate strength training into your exercise plan While a broad exercise programme is important to support overall weight loss, strength-building exercises are a surefire way to help prevent the loss of muscle mass. A meta-analysis of studies of older people with obesity found resistance training was able to prevent almost 100 per cent of muscle loss from calorie restriction. Relying on diet alone to lose weight will reduce muscle along with body fat, slowing your metabolism. So it’s essential to make sure you’ve incorporated sufficient and appropriate exercise into your weight-loss plan to hold onto your muscle mass stores. But you don’t need to hit the gym. Exercises using body weight such as push-ups, pull-ups, planks and air (bodyweight) squats, are just as effective as lifting weights and using strength-building…

salads for springtime | super single-serve tuna | home-baked goodness Rain or shine, spring is a great time for healthy living. From Meat-free Monday to Salad Sunday, we're going lighter and fresher, and looking forward to all the colourful new-season fruit and veg. 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 95 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 p95. ✓gluten free…

Marinated tuna and avocado bowl Serves 1 Time to make 10 mins ✓diabetes friendly ✓dairy free 90g fresh tuna (or other fish suitable for serving raw, such as kingfish), chopped into bite-sized pieces½ teaspoon reduced-salt soy sauce1 teaspoon mirin (see cook’s tip)½ teaspoon sesame oil½ teaspoon sriracha or other chilli sauce¼ cup edamame2 stalks broccolini, chopped1 carrot, peeled in ribbons2 tablespoons avocado¼ cup cooked brown rice Shichimi togarashi (to serve, optional) 1 In a bowl, toss tuna with soy sauce, mirin, oil and sriracha to coat. In a pot or microwavable dish, blanch or microwave edamame and broccolini. Set aside to cool. 2 In a bowl, arrange all vegetables, tuna and rice. Garnish with any extra marinade and a little shichimi togarashi, if desired. Make it gluten free Check soy…

Carrot cake Serves 16 Prep 20 mins Cook 1 hr ✓ vegetarian 1 cup raisins or sultanas1 orange, zest and juice, plus extra zest to garnish1 cup wholemeal flour1 cup self-raising flour1 teaspoon baking soda1 teaspoon ground cinnamon1½ teaspoons baking powder1 teaspoon mixed spice2 eggs, separated1 cup dark brown sugar½ cup canola oil2 cups grated carrots1 small or ½ medium-sized ripe banana, mashed Icing 150g reduced-fat cream cheese150g reduced-fat sour cream4 tablespoons icing sugar2 tablespoons orange juice 1 Preheat oven to 160ºC. Spray a 24cm square cake tin with oil. In a small bowl place raisins with orange zest and juice. Set aside while preparing cake mixture. 2 In a bowl place flours, baking soda, cinnamon, 1 teaspoon baking powder and mixed spice. 3 In a large mixing bowl whisk…

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 heart disease or are at high risk of this condition, aim to consume less than…

As we look forward to longer lives, we also need to consider how we can ensure these extra years are spent in good health. The answer lies in the choices we make every day. By adopting smarter lifestyle habits today, we set the scene for a healthier tomorrow. The healthspan revolution While modern medicine has greatly extended the human lifespan, the duration of relatively healthy old age hasn't always kept pace. With average life expectancies of 84 and 82 years respectively, Australians and New Zealanders face challenges including increased rates of chronic and often preventable conditions, such as obesity, type 2 diabetes and cardiovascular disease, which can play a significant role in reducing quality of life. Many of us would like to increase our lifespan, but just as important is…

Inner-thigh lift Lie on your right side with your head on your outstretched arm, both legs straight. Bend your left knee and place your left foot on the ground over and beside your right knee. Slowly lift your right leg using your inner thigh muscle, rather than swinging the leg up. Lower your leg but don’t let it touch the ground. Repeat eight to 12 times, then lie on your left side and lift your left leg eight to 12 times. Tricep dips Place your hands on the seat of a sturdy chair or bench behind you. Keeping your heels on the floor, bend your elbows as you lower your bottom towards the floor. Stop when your shoulders are level with your elbows. Raise yourself up again, then repeat eight…

Falafel salad Serves 4 Time to make 30 mins ✓vegetarian Falafels 1 small onion, quartered1 clove garlic½ bunch fresh flat-leaf parsley400g can no-added-salt chickpeas in water, drained¼ cup almonds1 tablespoon plain flour1 teaspoon ras el hanout spice mix2 tablespoons extra-virgin olive oil (or canola oil) Salad 200g beetroot hummus100g mixed rocket and watercress or baby spinach1 cucumber, thinly sliced1 cup snow peas, trimmed and thinly sliced1 cup halved cherry tomatoes4 small radishes, thinly sliced½ red onion, thinly sliced2 tablespoons balsamic vinaigrette (½ olive oil, ½ balsamic vinegar)4 tablespoons reduced-fat tzatzikiHandful fresh mint leaves, to garnish2 tablespoons shelled, roughly chopped pistachios, to garnish (optional)Pomegranate arils, to garnish (optional)1 large wholemeal Lebanese bread, toasted, roughly broken into pieces 1 To make the falafels, in a small food processor, blitz the onion, garlic…

Zucchini slice $AVER Serves 4 Prep 15 mins Cook 40 mins ✓vegetarian ✓diabetes friendly 6 eggs¾ cup wholemeal plain flour2 large zucchinis/courgettes, grated2 large carrots, grated½ cup corn kernels½ cup peas½ bunch chives, chopped50g reduced-fat cheese, grated Canola oil 1 Preheat oven to 180ºC/160ºC fan. Spray a 20cmx30cm baking dish with oil and line with baking paper. 2 In a large bowl, beat the eggs and flour until smooth. 3 Add the zucchini, carrot, corn, peas and chives. Mix thoroughly to combine. 4 Pour mixture into prepared dish. Sprinkle with cheese. 5 Bake for 40 minutes until set and golden on top. PER SERVE 1400kJ/335calProtein 19gTotal fat 13gSat fat 4gCarb 32gSugar 10gFibre 6.8gSodium 265mgCalcium 198mgIron 3.2mg Nutrition tip Corn and carrots provide folate, which supports your immune system. These recipes…

mango magic | healthy food guide awards | your low-kJ lunch gets an upgradeTREND ALERT White tea, one of the most delicate tea varieties, has a rich history dating back to ancient China. Harvested from the same plant as black and green tea, white tea leaves are picked before they fully open and are quickly dried, preserving their natural qualities. This minimal processing results in a tea packed with antioxidants and renowned for boosting immunity, promoting healthy skin and aiding weight management. With subtle floral flavours and a hint of sweetness, white tea is a soothing and healthy beverage. It has a low caffeine content, making it perfect for enjoying at any time of the day.…