Innholdsfortegnelse for December 2024 i Healthy Food Guide

The festive season is all about spending time with friends and family, eating drinking and celebrating. It can be a magical time of year, especially if you have small children to share in the delight with. But the flip side of Christmas and the surrounding holidays is they can be stressful. Money worries, family dynamics, dietary requirements and even our relationship with food can all feel magnified as we try to jam feasting, gift-giving and quality time into a few short weeks. The good news is there are ways to relieve the pressure at this time of year, so you can enjoy more and stress less. The December issue of Healthy Food Guide is full of practical tools and expert advice to help bring the cheer to your holiday celebrations.…

Laugh your eyes happy Laughter may be as effective as medication in improving symptoms of dry eye disease – a chronic condition affecting around 360 million people worldwide – according to international scientists. They randomly assigned laughter exercise or eye drops to study participants, and found the exercise was no less effective than eye drops. The BMJ PLAYING FOR EMPATHY A video game is being developed that will allow people to experience living as someone who is neurodivergent. Developer Dr Susannah Emery of the University of South Australia says the game challenges players to carry out everyday tasks, such as working in an open plan office, then ‘hijacks’ the player’s ability to stay focused. UniSA One billion More than this many adults worldwide have high blood pressure, making it a critical subject of…

with plant-based diets on the rise, we are seeing more meat-free options available. But are these newcomers really any healthier than traditional meat snags? Dietitians Jess Burvill and Jess Moulds share their expert tips on choosing the healthiest vegetarian sausages for your next barbecue, including the most important ingredients and nutrients to look for! Better than meat? Plant-based sausages are a great option for anyone looking to cut back on their meat intake. Often made from soy, vegetable proteins, tofu or lentils, they're not automatically healthier than meat sausages. Many are highly processed and packed with unhealthy saturated fat, sodium and additives. Look for products with a shorter ingredient list of things you recognise. Shop like a dietitian Here’s what to look for on the pack: INGREDIENT LIST When choosing…

Rice is an affordable and convenient grain, but with so many varieties available, choosing the healthiest option can be tricky. Some rice packs offer more fibre and better nutrition than others, and it’s worth knowing what to look for in the rice aisle. WHY FIBRE? Fibre is a powerhouse nutrient that keeps our heart and digestive system healthy, and protects against chronic disease like type 2 diabetes and some cancers. Many of us fall short of the recommended daily intake of fibre (25g for women and 30g for men), but adding a serving of rice can help. Look for rice mixes with at least 2g of fibre per serve, and ideally more than 4g per serve. WATCH FOR SODIUM Watch out for flavourings that can spike sodium levels. High sodium…

ASK THE EXPERT, P9 Almandoz et al. 2024. Nutritional considerations with antiobesity medications. Obesity. 32(9): 1613-31. HAVE YOURSELF A CHEAP AND CHEERFUL CHRISTMAS, P16 Canstar. 2023. More than one-quarter of Aussies expect to accumulate debt these holidays. Available at canstar.com.au CHOICE. 2022. How are Australians spending money this Christmas? CHOICE releases nationally representative data. CHOICE. 2023. 10 Christmas lunch mistakes and how to avoid them. CHOICE. 2023. How to buy the best supermarket Christmas ham. CHOICE. 2023. New data reveals 44% of Australian shoppers surveyed are using unit pricing to reduce grocery spending. Available at choice.com.au Davydenko M & Peetz J. 2020. Shopping less with shopping lists: Planning individual expenses ahead of time affects purchasing behavior when online grocery shopping; J Consum Behav. 19(1) Finder. 2024. Cost of living in…

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…

Gathering as a family for a meal can serve several purposes: from social connection to nutrition. But eating and mealtimes can require some careful management when someone in the family is neurodivergent. Many autistic children and children with attention-deficit hyperactivity disorder (ADHD) display what has been called abnormal feeding behaviours. Children may develop these behaviours as a way to cope with the complex task of mealtimes. The skills involved in mealtimes, such as recognising feelings of hunger and thirst, completing tasks in a set order, processing all kinds of sensory input, using fine motor skills, and interacting socially, can be challenging. Meals occur up to six times a day, so the whole activity can become daunting, but not getting enough to eat can have a negative effect on behaviour, learning…

Introducing a variety of foods will help baby develop a broader palate 1 Well-cooked spinach omelette strips Per omelette (1 egg, 40g spinach, 3tbsp breastmilk): 445kJ (106cal), 7.3g protein, 6.5g fat, 2.2g sat fat, 4.6g carbs, 4.6g sugar, 85mg sodium, 61.2g calcium. 2 Nestlé Cerelac Infant Cereal Oats & Wheat with Prune Per 111g serving: 345kJ (82cal), 2.5g protein, 0.9g fat, 15.5g carbs, 3.9g sugar, 2.7mg sodium, 6.2g iron. 3 Wholemeal toast strips with natural smooth peanut butter and chia seeds Per slice: 669kJ (160cal), 7g protein, 7.9g fat, 1.3g sat fat, 14.9g carbs, 1.4g sugar, 135.9mg sodium, 55.4g calcium. 4 Well-cooked beef, chicken or turkey (strips or pureé) Per 30g serving: 219kJ (52cal), 11.2g protein, 0.8g fat, 0.3g sat fat, 0g carbs, 0g sugar, 20.5mg sodium, 6g calcium. 5…

Each day’s meal plan gives you… • Around 8700kJ (about 2080cal) for weight maintenance• Over 100g protein to keep you feeling full for longer• 100% of your daily calcium needs for strong teeth and bones• At least 40g of fibre to support digestive and heart health• An array of colourful fruit and veg for plentiful vitamins, minerals and antioxidants For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • Apple pie overnight oats (see healthyfood.com) • Regular flat white coffee (2050kJ/490cal) Lunch • Falafel wrap 1 wholegrain wrap, 2 medium falafels, 2tbsp hummus, small tomato, 1 cup mixed salad • Peach (3150kJ/750cal) Dinner • Prawn and capsicum stir-fry (p61) • ½ cup reduced-fat Greek yoghurt with 1 cup chopped melon (2700kJ/650cal) Snacks • 4 wholegrain crispbreads with cheddar cheese (800kJ/190cal)…

1 Research shows that a basket of 21 grocery items now costs $45 more than it did in 2022, p17. 2 Children with ADHD or autism may develop ‘abnormal eating behaviours’ as a way to cope with the task of mealtimes, p26. 3 New potatoes are very susceptible to greening, so it may be easier to buy smaller quantities rather than storing them, p31. 4 Around 46 per cent of people surveyed say it’s buying festive food that causes holiday season debt, p17. 5 Along with vitamin C, potatoes contain B vitamins, potassium, iron, antioxidants and fibre, p31. 6 Glucose monitors are increasingly being used by people with normal glucose control for diet management, p23. 7 Passionfruit are rich in vitamins A and C, which support skin and eye health,…

I’ve just started taking Ozempic off label and my appetite has really reduced. Do you have any tips for foods I should or shouldn’t be eating, especially given I can’t make myself eat a lot. I don’t want to become deficient in anything. Anon, NSW Q & A Ozempic is a diabetes medication that is used off label for weight loss and often reduces appetite, but it's crucial to eat regularly to prevent losing weight too quickly, which can cause muscle wasting and low energy levels. Focus on nutrient-dense foods to meet your needs despite eating less. Prioritise protein to help preserve muscle and promote fat loss, such as lean meats, fish, eggs, tofu, legumes, Greek yogurt and cheese. Fibrerich foods like whole grains, fruits and vegetables, legumes, nuts and seeds…

Silverbeet and broccoli tumble with herby avocado dressing Serves 6 as a side Time to make 30 mins ✓vegetarian ✓dairy free 1 head broccoli1 small bulb fennel, about 200g, fronds reserved for garnish½ bunch silverbeet, leaves only2 tablespoons extra-virgin olive oil300g green grapes, halved Herby avocado dressing 2 spring onions, green parts only, white parts finely sliced and reserved½ cup coarsely chopped fresh dill½ cup coarsely chopped fresh parsley leaves¼ cup (60ml) extra-virgin olive oil1–2 cloves garlic2 tablespoons apple cider vinegar1 ripe avocado (a creamier variety like Hass)1 tablespoon tahini1 teaspoon Dijon mustard1 lemon, zest and juice1 teaspoon salt flakes½ teaspoon freshly cracked black pepper Final bits and bobs 2 tablespoons pumpkin seeds, toasted 1 Boil 2 cups (500ml) of water. Trim and peel the broccoli stem, then slice it thinly along with the florets, following the shape of the…

Purple passion Native to South America, passionfruit are known for their distinctive tangy flavour and a fragrant aroma. Despite their size they pack a punch in both flavour and nutrition. Rich in vitamins A and C, which support skin and eye health, they provide potassium and magnesium for heart health and muscle function — and they’re low in kilojoules. METABOLIC HEALTH Passionfruit contains a phytochemical called piceatannol which may help improve insulin sensitivity. IMMUNITY ENHANCER Protective passionfruit is a rich source of vitamin C, beta-carotene and polyphenols, all of which play important roles in protecting the body from harmful pathogens. GUT FRIENDLY When eaten with the seeds, passionfruit is a good source of fibre that aids digestion, supports a healthy gut microbiome and helps stabilise blood sugar levels. 3 ways…

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…