Innholdsfortegnelse for March 2025 i Healthy Food Guide

I was very interested in Tim Crowe’s feature in this issue about the emerging science around collagen supplements and arthritis. At Healthy Food Guide we generally recommend a diet-first approach when it comes to nutrition, as supplements can be expensive and mostly unnecessary if you’re living a healthy lifestyle. There are, of course exceptions to this rule, including folic acid for pregnancy, B12 for vegans, probiotics during and after antibiotic use, or if you have a medical condition that affects nutrient absorption. But most healthy individuals can get what they need from a varied and nutrient-rich diet. As someone who is starting to experience some of the aches and pains often associated with midlife, it was heartening for me to read the evidence for collagen supplementation for joint health/arthritis relief is, so…

Off the couch Even active people need to avoid too much sitting, reclining or lying down during the day, according to international researchers. They found that more than around 10 hours of sedentary behaviour per day was linked with heart disease and death from heart attacks, even among people meeting recommended levels of exercise. JACC PSORIASIS LINK Eating a diet high in ultra-processed food could be linked to psoriasis, according to international researchers. They found a link between high ultra-processed food-intake and active psoriasis status, even after taking into account other factors such as age, diabetes and cardiovascular disease. JAMA Derm Look before you cook IT PAYS TO CHECK THE INSTRUCTIONS! JUST 44 PER CENT OF AIR FRYER OWNERS FIND COOKING INSTRUCTIONS MOST OF THE TIME ON CRUMBED, PACKAGED FOOD,…

Dr Tim Crowe is a is a career nutrition research scientist and educator, and a credentialed Advanced Accredited Practising Dietitian. Read more of his work at thinkingnutrition.com.au Interest in collagen supplements continues to grow – and for good reason. The body of scientific evidence supporting some of the health claims about collagen supplements, especially for skin and joint health, is stacking up. Let’s take a look at some emerging science about their use for arthritis relief. Collagen 101 Collagen is the most abundant protein in our body, present as a major structural protein in many tissues including tendons, ligaments, cartilage, blood vessels and skin. There are 28 distinct types of collagen. The most abundant are types I, II and III. Type I collagen is found in tendons, ligaments, corneas, bones…

Robust rocket Native to the Mediterranean region, wild rocket is now grown around the world and is a popular choice in gourmet salads and sandwiches. Known for its distinctive peppery bite, it’s also rich in essential nutrients including potassium, calcium and vitamins A, C and K. Versatile rocket is delicious both raw and cooked, adding bold flavour, antioxidants and fibre. BONE BOOSTER Rocket is a good source of calcium and vitamin K, which are important for healthy bones. GLOW-UP Just 100g of rocket provides a third of your daily vitamin C needs, essential for collagen production to maintain skin firmness and elasticity. ANTIOXIDANT The vitamins A and C in rocket act as powerful antioxidants, supporting immune function and protecting cells from oxidative damage caused by free radicals. PEPPERY PUNCH Wild…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance • 100g protein to keep you feeling full for longer • More than 1000mg of calcium for strong, healthy teeth and bones • At least 30g of fibre to support digestive and heart health • Recipes packed with an array of colourful fruit and veg that the kids will love to eat too For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • Maple and cinnamon granola (p73) • Regular flat white coffee (2600kJ/630cal) Lunch • Falafel Wrap 3 falafels, 2tbsp hummus, 1 cup mixed salad, wholegrain wrap (2800kJ/670cal) Dinner • Chicken and Vegetable Laksa (p57) • 160g high-protein Greek yoghurt with 1 cup mixed berries (2300kJ/550cal) Snacks • 3 cups unsalted air-popped…

1 Popular use of diabetes drug Ozempic for weight loss has resulted in shortages of the medication, p17. 2 Many seaweeds are rich sources of nutrients such as fatty acids, amino acids, vitamin C and minerals, p30. 3 Just 100g of rocket provides a third of your daily vitamin C needs, p80. 4 A high-fibre diet has been linked to better weight control, p19. 5 Osteoarthritis is common – afflicting more than 500 million people worldwide, p25. 6 People with a genetic predisposition to dementia could reduce their risk by up to 35 per cent by increasing their fitness, p12. 7 Adding a handful or two of dried lentils to soup is a healthy way to thicken it up, p33. 8 Food poisoning cases linked to air fryers often involve…

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 every…

We often hear of the evils of social media for young people, but it may be a different story as we age. Looking at data from 87,000 50-and-overs, researchers found that internet use – sending or receiving emails, making purchases and travel reservations, and searching for information – was linked with higher levels of life satisfaction, fewer symptoms of depression and better self-reported health. The team suggests internet use could promote social interaction and reduce loneliness, a major public health issue for people over 50, and allow lonely people access to information and services, in turn providing emotional support and medical advice. Nature Hum Behav…

THE CONVER SATION The Conversation, Margaret Murray senior nutrition lecturer, Swinburne University of TechnologyThis article is republished from The Conversation under a Creative Commons license. Sea moss is the latest ‘superfood’ wellness influencers are swearing by. They claim sea moss products – usually in gel form – have multiple health benefits. These include supporting brain and immune function or protecting against viruses and other microbes. But do these health claims stack up? Let’s take a look. What is sea moss? Sea moss is produced using a kind of seaweed – particularly red algae – that grows in various locations all around the world. Three main species are used in sea moss products: Chondrus crispus (known as Irish moss or carrageenan moss)Eucheuma cottonii (sea moss or seabird’s nest)Gracilaria (Irish moss or…

Lemon slice Makes 15 Time to make 30 mins plus 15 mins cooling 1 cup plain flour½ cup self-raising flour¾ cup caster sugar125g reduced-fat spread1 egg, separated¾ cup light condensed milk2 large lemons, zest and juice2 tablespoons cornflour 1 Preheat oven to 180°C. Line a 30 x 20cm slice pan with baking paper. Into a large bowl, sift flours and add ½ cup sugar. Stir to combine. 2 In a saucepan, place spread and heat over low heat for 2–3 minutes or until melted. Remove pan from heat and allow spread to cool before adding to bowl. Add egg white and mix well to combine. Transfer mixture to lined pan and press evenly into corners. Bake for 15 minutes or until golden. 3 Meanwhile, into same saucepan place egg yolk,…

When it comes to keeping properly fuelled for work, school or uni, you can’t beat a healthy homemade lunch for ultimate nutrition and money-savings. Most of us don’t have a lot of spare time to make everything from scratch, so it’s helpful to know which supermarket products are a good choice. To make this easier for you, our dietitians have analysed hundreds of products to determine which ones meet our nutrition criteria – along with being tasty, convenient and affordable. Plus this year we have two new categories – Lunchboxes, bags & bottles – to keep your food fresh, and Healthy takeaways – for those too-busy days. SPOT THE LOGO This award logo is available to products that meet our nutrition guidelines. Keep an eye out for it on products…

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…

Q & A I am 56 and have been diagnosed with reflux. Are there foods I should be including or avoiding to help? Lynn, via email Reflux occurs when stomach acid flows back into the oesophagus, causing irritation and symptoms like heartburn. Certain foods like citrus fruits, fizzy drinks, alcohol, spicy foods, peppermint, garlic, onion and high-fat or fried foods can trigger these symptoms, so limiting them may help. Including plenty of high-fibre foods like whole grains, vegetables, non-citrus fruits, nuts and seeds supports digestive health and may help soothe symptoms. Your lifestyle and eating habits can also play a role. Large meals, skipping meals, eating too quickly, not chewing food properly, stress and lying down after eating can all worsen reflux. Try eating smaller, more frequent meals, and take…

The Ozempic effect ... Our food choices are key to good health, but can be influenced by a variety of factors Weight loss drugs have been around for nearly a century, but thanks to the hype around some highly effective ones released more recently, they may seem like a much newer invention. And compared with previous generations of weight-loss medications, they’ve arguably never been more in demand – so much so that shortages of diabetes drug Ozempic started to occur all over the world in early 2022 and supply has remained patchy ever since. But what if some simple yet strategic dietary tweaks could not only trigger a similar metabolic reaction in the body as drugs like Ozempic, but are also research-approved when it comes to helping with weight loss?…

MONDAY Roasted veg, avocado and walnut salad $AVER plus+ garlic-infused olive oil+ sweet potato/kumara and pumpkin mix+ baby rocket, walnuts+ cooked beetroot+ green goddess dressing Serves 4 ✓ gluten free ✓ vegetarian ✓ dairy free ✓ diabetes friendly 500g packet diced sweet potato/kumara and pumpkin mix2 small red onions, cut into5cm wedges2 teaspoons garlic-infused olive oil2 teaspoons ground cumin1 teaspoon dried chilli flakes400g can no-added-salt black beans, rinsed, drained100g baby rocket250g packet cooked beetroot, drained, cut into 5cm wedges2 small avocados, thinly sliced½ cup gluten-free green goddess dressing, to serve⅔ cup walnuts, toasted, chopped, to serve 1 Preheat oven to 180°C. Line a baking tray with baking paper. 2 Place pumpkin mix and onion onto prepared tray. Drizzle with oil, sprinkle over cumin and dried chilli, then roast for 15…

CAN FOOD CONTROL APPETITE? THE OZEMPIC EFFECT, P16 American Heart Association. Monounsaturated fats. Available at heart.org. Better Health Channel. Dietary fibre. Available at betterhealth. vic.gov.au. Better Health Channel. Fish. Available at betterhealth.vic.gov.au. Bodnaruc et al. 2016. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab. 13:92. British Egg Information Service. Egg white vs egg yolk. Available at egginfo.co.uk. Calorie King. Almonds, raw w skin, edible portion; Breast, meat only; Chickpea, drained; Cottage, creamed; Edamame, raw; Natural, plain; Sardine, in oil, drained; Tofu, firm/hard. Available at calorieking.com. CHOICE. Porridge oats review. Available at choice.com.au. Colorado State University. Plant-based protein – a simple guide to getting enough. Available at chhs.colostate.edu. CSIRO. 2020. 4 types of fibre that improve your gut health. Available at totalwellbeingdiet.com. CSIRO. 2018. Is breakfast protein the…