Innholdsfortegnelse for July/August 2025 i Healthy Food Guide

We tend not to dwell on our heart health, unless we’ve had a loved one have a heart attack, or a word of warning from the GP after bloodwork. But cardiovascular disease (CVD) is a major cause of death, accounting for around a quarter and a third of them in Australia and NZ respectively. Both my grandfather and great-grandfather died in their 50s after having heart attacks. The spectre of those early deaths loomed large over the family. I suspect my father always thought the same fate awaited him. Dad was a pilot and flight instructor, so had regular medicals. This close monitoring kept him able to respond to any concerning biomarkers. Dad made it through to his 70s without incident, flying and instructing his pupils throughout. But in 2016…

DRY FOR JULY If you're taking on the Dry July Challenge, congratulations! Eliminating or reducing alcohol is great for your body, with participants reporting health bonuses such as improved sleep, clearer skin and better focus. We know you can do it, but to make things a little easier, you could: Track the benefits – notice how great you feel. Tell your friends – to keep the pressure off at events Check healthyfood.com for some amazing mocktails! WASTE NOT Eating healthily isn’t just good for us, it’s good for the planet too. People who are conscious of their nutrition tend to plan meals, which can avoid over-buying and food waste even more than those whose behaviour is driven by sustainability concerns, a study showed. Resour, Conserv Recycl 58% OF AUSSIE WOMEN FEEL…

Sore throat, blocked nose and general misery – the common cold is to be avoided at all costs. It’s hardly surprising there are so many unconventional treatments for this all-too familiar illness because, despite a bunch of products out there that promise to boost your immunity or treat your symptoms, the truth is there’s no cure – you’re in for the full 3-7-day haul. So, is there anything that’ll at least make you feel better? Let’s see what the science says. 1 Chicken soup It tastes good, but will it help? Chicken soup’s cold-soothing powers have been recommended for centuries, and there’s no denying it’s a decidedly comforting idea. What the science says It’s a win! Combining protein, water and vegies, chicken soup makes a nourishing and hydrating meal, and…

The carnivore diet is an ultra-restrictive eating pattern which involves eating only animal products including meat, fish, eggs, some dairy including butter, and not much else. Proponents claim this way of eating supports weight loss, balances blood sugar, improves energy, clears brain fog, heals the gut, and even reverses autoimmune disease. But does cutting out all plant foods actually stack up? Let’s look at the evidence. RED FLAG CLAIMS ◀ Promises significant weight loss or health benefits◀ Eliminates entire food groups◀ Strict rules and rigid meal plans◀ Lacks supporting scientific evidence◀ Fear-based language; words like toxic or inflammatory◀ Influencer and wellness personality endorsements◀ Selling a book, plan, programme or supplements Claim: Plants contain toxic ‘defence chemicals’ Some followers report reduced joint pain and clearer skin — often attributed to removing…

Rainbow chard frittata with purple sweet potato and pecorino Serves 4 Time to make 1 hr 30 mins ✓ gluten free ✓ vegetarian 2 medium purple sweet potatoes10 large eggs100ml reduced-fat milk2 tablespoons chopped chives150g rainbow chard/silver beet2½ tablespoons extra-virgin olive oil50g grated pecorino½ cup fresh basil leaves 1 Preheat oven to 200°C. Individually wrap sweet potatoes in aluminium foil and place on a baking tray. Bake until tender (around 45–60 minutes). Remove from the oven and allow to cool. Once cool, peel the skins off and cut into 1 cm slices. Lower the oven temperature to 180°C. 2 In a large bowl whisk eggs, milk and chives. Season well and set aside. Strip the leaves from the chard stems and roughly chop. Finely chop the stems. Add 1 tablespoon…

Choose ’chokes! Jerusalem artichokes — also known as sunchokes — are knobbly, brown-skinned tubers with a sweet, nutty flavour and a texture similar to potatoes when cooked. Despite the name, they’re not actually artichokes or from Jerusalem! These root vegies are part of the sunflower family and are packed with nutritional goodness. GOOD FOR YOUR GUT They’re a good source of prebiotic fibre — particularly inulin — which supports gut health by feeding beneficial bacteria. KEY NUTRIENTS They provide a good dose of vitamin K and folate — which support red blood cell formation and help prevent neural tube defects during early pregnancy. They’re also a source of magnesium, which helps regulate nerve and muscle function. DELICIOUSLY VERSATILE In the kitchen, Jerusalem artichokes are super versatile. You can roast, boil,…

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance • 100% of your daily calcium for strong, healthy teeth and bones • Around 50g of fibre to support cholesterol lowering and heart health • A variety of colourful fruit and veg for an array of vitamins, minerals and antioxidants • Under 2000mg sodium for blood pressure regulation • A variety of whole grains and legumes for fibre and digestive health For more about your individual nutrition needs, turn to p87 MONDAY Breakfast • Mixed berry overnight oats (see healthyfood.com) • Skim flat white coffee (2100kJ/500cal) Lunch • Comforting vegie stew (p69) • Wholegrain dinner roll • 2 kiwifruit (2300kJ/550cal) Dinner • Creamy fish pie (p43) • 150g reduced-fat Greek yoghurt (2700kJ/650cal) Snacks • 30g walnuts…

1 Jerusalem artichokes are part of the sunflower family, p76. 2 Some evidence suggests daily protein recommendations of 0.75g per kg of body weight be an underestimate – and should be around 1.2g-1.6g per kg, p33. 3 Many protein-fortified products fall into the category of ultra-processed foods, which research has consistently linked to poorer health outcomes, p35. 4 Probiotics help populate your gut microbiome, and prebiotics help feed it, p24. 5 Only two per cent of Australians eat the recommended 30g of nuts per day p19. 6 Athletes also need to eat a greater amount of protein to support their training and recovery, p33. 7 Eating at least five serves of vegetables a day can reduce your risk of cardiovascular disease by almost 17 per cent, p17. 8 Onions and…

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. 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. 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’. 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…

What is the trick to ageing successfully? If you’re curious about learning the answer, you might already be on the right track, according to researchers. Results of a recent study indicated that some forms of curiosity could increase well into old age, and suggested that older adults who maintained their curiosity and were keen to learn new things may be able to offset Alzheimer’s disease risk. Conversely, those who showed disinterest and reduced curiosity may be at greater risk for dementia. The findings contradict earlier research that showed that curiosity decreased with age. PLOS One…

Subway has built its name on customisable sandwiches made fresh to order. But depending on the bread, fillings and sauces, some subs can quietly stack up the kilojoules, saturated fat and sodium. The good news? With a few simple swaps you can create a satisfying, balanced meal that’s big on taste but lighter on the extras. Here’s how to do it. + WHOLEMEAL BREAD Subway’s white bread and Italian herb & cheese bread offers little in the way of fibre. Swap White bread for whole wheat or malted rye bread to add more fibre and keep you fuller for longer. + PACK IN THE VEG A sub with just meat and cheese? You’re missing a golden chance for a veg boost. Swap Load your sandwich with as many non-starchy vegies…

EAT YOUR HEART HEALTHY, P16 Australian Extra Virgin Olive Oil. Fair dinkum or bunkum? Busting the biggest olive oil myths. Available at australianextravirgin.com.au Australian Farmers’ Markets Association. Home page. Available at farmersmarkets.org.au Better Health Channel. Dietary fat. Available at betterhealth.vic.gov.au Blue Zones. Original Blue Zones Explorations. Available at bluezones.com British Heart Foundation. Is avocado good for the heart? Available at bhf.org.uk Cancer Council NSW. How much red meat should we eat? Available at cancercouncil.com.au Cleveland Clinic. Atherosclerosis. Available at clevelandclinic.org Deakin University. Eating your way to a healthy heart: study shows diet can trump genetics. Available at deakin.edu.au Eat for Health. What is a serve of vegetables? Available at eatforhealth.gov.au Farmers’ Markets New Zealand. Home page. Available at farmersmarkets.org.nz Figueira N et al. 2019. Consumer understanding and culinary use of…

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 Yes, antibiotics can negatively affect the balance of bacteria in your gut, but there are definitely ways to support your gut health during and after a course. One of the best things you can do is eat more fibre-rich plant foods. Fibre is fuel for your good gut bacteria, so aim to include a wide variety of fruits, vegetables, whole grains and legumes like lentils and chickpeas, as well as nuts and seeds. The more diverse your plant foods, the better, as this helps feed a wider range of beneficial microbes. Fermented foods can also be a helpful addition if you enjoy them and tolerate them well. Foods like yoghurt with live cultures, kefir, sauerkraut, kimchi and miso naturally contain live bacteria that may benefit your gut. While…

Shopping for healthy food is tricky, but if you have dietary requirements or specific health concerns, knowing what to buy to keep yourself and your family well and happy is even more of a challenge. That’s why Healthy Food Guide created the Special Diet Awards! Our dietitians have analysed hundreds of supermarket products to bring you our top picks. All winners meet Healthy Food Guide nutrition criteria and guidelines for health and nutrition claims. This month we’re featuring the winners in our cholesterol-lowering, low sodium, low sugar and plant-based categories. Tune in next month for our gluten-free, dairy-free and nut-free winners! Look out for the logo on supermarket shelves to find winning healthy products you can trust. Plant-based DJ&A Nature’s Protein Roasted Edamame Munch n’ crunch this all-natural, protein-packed, plant-based…