Innholdsfortegnelse for December 2025 i Healthy Food Guide

My many years working on Healthy Food Guide has shown me that food is much more than fuel for most of us. We have complex social, cultural, psychological and emotional connections with what we eat. The foundations of how we relate to food and what choices and behaviours we make around it are built in early childhood. We’re shaped by how our parents and caregivers model eating behaviours to us, through what they serve, what they eat, how they involve us in food preparation, rules, value judgements, and comments made about manners, diet and body shape. Many people who struggle as adults with overeating or diet cycling have been told as children to ‘eat everything on their plate’, ignoring their own hunger and fullness signals. Or they have witnessed an…

SICK BEATS The next time you’re feeling carsick, try cranking up some upbeat tunes. Scientists induced motion sickness in participants using a driving simulator, then played them different kinds of music while they tried to recover. Those listening to joyful or soft music reported feeling better faster, when compared with passionate music. Meanwhile, sad music resulted in an even greener feeling than no music at all, the researchers said. Frontiers Heat on sweets Think global warming is just about storms and heatwaves? Not so fast. Recent research suggests one effect on humans may be a bit more direct. For every degree increase in temperature within the 12–30°C range, added sugar consumption increased by 0.7g per person per day, US researchers found. Seems the hot weather gets us thinking about sugar-sweetened…

MYTH 1 AS LONG AS THE TURKEY IS COOKED PROPERLY, WE WON’T GET FOOD POISONING Cooking turkey properly is essential to protect against bacteria such as Campylobacter (the most common cause of food poisoning in Australia and New Zealand, and primarily from undercooked poultry). But it’s equally important to focus on what happens before and after your bird is in the oven. Frozen birds must be defrosted properly, ideally in the fridge (follow on-pack instructions). Avoid washing turkey, too, as this can splash bacteria around worktops, dishes and on to other food. If you cook it with the stuffing inside, you need to allow extra time for the stuffing and for the fact that it cooks more slowly — or, to be on the safe side, cook it in a…

WHAT TO LOOK FOR ON THE LABEL ● Less than 1000kJ per 100ml ● Less than 15g sugar per 100ml ● Less than 100mg sodium per 100ml ● Less than 5g sat fat per 100ml A LITTLE TOO SWEET? Many commercial dressings contain added sugars to boost flavour or improve texture, particularly in glazes and some reduced-fat versions of dressings like mayonnaise, in fact some have as much as 50 per cent sugar. While a little sugar is fine, in excess it can cause problems. Check the nutrition panel – 3g per 20ml serve is a reasonable amout of sugar, that's no more than 15g per 100ml. WATCH FOR HIGH SODIUM Salt levels in salad dressings can also differ a lot – some have barely any, while others pack in over 200mg in…

Each day’s menu gives you on average: • Around 8700kJ (about 2080cal) for weight maintenance • More than 100% of your daily calcium needs for strong bones • More than 100g of protein for muscle growth and repair • More than 30g of fibre to support a healthy gut and digestive health • A variety of whole grains and legumes for fibre and digestive health • An array of colourful fruit & veg for an array of vitamins, minerals and antioxidants *All yoghurt is plain, unless stated otherwise. For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • Mixed berry overnight oats (see healthyfood.com) • Regular flat white (2300kJ/550cal) Lunch • Fresh falafel wrap – 1 wrap, 2 medium falafels, 2 tbsp hummus dip, 1 small tomato,…

1 Food trauma consciously or unconsciously drives behaviours or thoughts that negatively impact our relationship with food (p19). 2 In Australia, only about a quarter of infant and toddler food products comply with World Health Organization nutritional recommendations (p35). 3 Green food labels are more likely to be perceived as healthy (p34). 4 One cup of loganberries provides around half of your daily vitamin C needs (p80). 5 Omega-3 fatty acids found in oily fish are beneficial for skin health (p31). 6 About one fifth of the kJs in almonds aren’t absorbed or digested, making them a satisfying snack for weight management (p25). 7 Some dips can pack in more salt than a packet of chips (p87). 8 Washing poultry can splash bacteria around worktops, dishes and onto other food,…

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…

Some people lose more weight than others when taking Ozempic or similar drugs, and researchers say their reasons for originally overeating could be a factor. Although GLP-1 receptor agonists like Ozempic or Wegovy can make a life-changing difference for people with type 2 diabetes who need to better control their blood glucose levels or with obesity and want to lose weight, some people don’t respond to them as well as others. Scientists in Japan found that individuals with different eating patterns responded differently to the drugs. Those who ate in response to external stimuli like tempting food sights and smells experienced more significant weight loss than people who ate in response to negative emotions. This suggests people who respond less to these treatments may do better with extra psychological support,…

Around 2-3 per cent of adults in Australia and New Zealand are affected by psoriasis, a chronic inflammatory condition that causes red, scaly patches on the skin. There’s no cure for psoriasis, but treatments, including healthy lifestyle adjustments, can help control and prevent flare-ups. What is psoriasis? It’s a condition caused by the skin cells being replaced more quickly than usual. In most people, cells produced in the deepest layers of skin move up to the surface and skin is replaced in three to four-week cycles. But for people like Sue (see case study p29), the process only takes about seven days. As a result, the cells reach the surface before they’re fully mature, causing red, flaky, crusty patches covered in silvery scales. The most common form of this…

Sweet surprise Imagine if a raspberry and a blackberry made a baby – that’s a loganberry! It’s the result of a hybrid cross between the two well-known berries that’s deep wine-red, tart and slightly sweet. A BERRY HAPPY ACCIDENT Like many great things in life, the loganberry was a total surprise. Back in 1881, James Harvey Logan set out to breed a better blackberry – but an accidental cheeky cross with a raspberry gave us the loganberry instead. SMALL BUT MIGHTY Little loganberries pack a nutritional punch! They’re rich in fibre – great for digestion and keeping you fuller for longer – and packed with vitamin C to support your immune system. Just one cup provides around 22mg of vitamin C (about 50 per cent of your daily needs) and…

Dips are all about balance and variety — try new flavours, explore different pairings, and make snack time something to look forward to. Dips do more than just sit pretty on a platter — they can elevate snacks, transform meals, and even sneak in extra nutrients. From creamy hummus to zesty salsa, dips can add variety, flavour and fun to everyday eating. WHAT SHOULD I LOOK FOR IN DIPS? The healthiest dips are made with real food ingredients. Chickpeas, lentils, yoghurt, avocado or vegies deliver a bonus of fibre, protein and healthy fats, helping you feel fuller for longer. On the flip side, watch for sneaky additions like excess sodium and added sugar. Even a dip that looks healthy can pack more salt in than a packet of chips, so…

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 ingredients you are using. ✓ vegetarian Suitable for lacto-ovo vegetarians. These recipes…

Q & A Hello, my strawberries went mouldy in the fridge. Would my other food be safe from the mould in the fridge? The strawberries were in a food bag and the other food is all in packaging. Thanks. Simon, UK, via email Great question - it’s smart to check, because food safety can feel confusing sometimes. Mould spreads through spores, which travel through the air, liquids or by direct contact, and does not penetrate sealed packages. So, if your other food is properly sealed, the spores from your mouldy strawberries can’t get inside and grow there. Here’s what I would suggest doing: Toss out the mouldy strawberries – we don’t want to get sick! Wipe down the fridge shelf with a bit of vinegar or mild soapy water – just…

From images of fruit to claims of being sugar-free, manufacturers of baby and toddler foods try to convince parents their products are a healthy choice, convenient and good for their child’s development. But as our new research shows, many are not. We studied the packaging of 210 foods for infants and toddlers found in New Zealand supermarkets. Every package featured claims, and many showed images of fruit and vegetables, which didn’t reflect the main ingredients used. The first thousand days of a child’s life are critical. This is when their brains and bodies are growing faster than they will at any other time in their lives. Optimal nutrition is essential at this time for healthy growth, well-being, development and to shape eating patterns for life. It’s also a time when…

Raise a glass, no alcohol needed Want delicious, booze-free drinks that feel just as fes ve? Whether you’re choosing to skip the alcohol or just looking for something light, these picks will make your celebra ons sparkle. 1 Brewdog Alcohol Free Punk AF Pale Ale Per 375ml serve:188kJ (44.9cal),0.4g protein,0.8g fat, 0.4g sat fat,11.2g carbs, 7.9gsugar, 11mg sodium 2 Naked Life Non-Alcoholic Margarita Per 250ml serve:38kJ (9cal),0g protein, 0g fat,0g sat fat, 0.3g carbs,0g sugar,61mg sodium 3 Lyre‘s Non-Alcoholic Pink London Spritz Per 250ml serve:77kJ (18cal),0g protein, 0g fat,0g sat fat, 3g carbs,2.9g sugars,50mg sodium 4 Giesen 0% New Zealand Sauvignon Blanc Per 100ml: 55kJ (13cal),<1g protein,<1g fat, <1g sat fat,2.5g carbs,1.8g sugar,0mg sodium 5 Edenvale Non-Alcoholic Sparkling Cuvee Per 100ml: 102kJ(24cal), 0.2g protein,0.2g fat, 0.1g satfat, 6.2g carbs, 5.6gsugar,…

ASK THE EXPERT, P9 USDA Food Safety and Inspection Service. Molds on food: are they dangerous? Available at fsis.usda.gov. NEWS BITES, P10 Alzheimer’s Research & Therapy. 2025. Structural brain improvements following individually tailored serious exergame-based training in mild neurocognitive disorders: exploratory randomized controlled trial. Alzheimers Res Ther. 17:103. Scimex. 2025. For young adults, less sleep means more risk while working and driving. Available at scimex.org. Scimex. 2025. Happy music might help you recover from being spun right round. Available at scimex.org. Accessed September 2025. How influencers are promoting alcohol on TikTok and Instagram. Available at scimex.org. Accessed September 2025. More evidence school phone bans help wellbeing. Available at scimex.org. Accessed September 2025. Nearly half the world’s diabetes cases are going undiagnosed. Available at scimex.org. Accessed September 2025. Turning shopping bags…