Healthy Food Guide1 min cititeCookbooks, Food, & Wine
Letter Of The Month
I am new to HFG and just want to say how much I love your meal plan and recipes that involve less cooking — or no cooking! I’m also a fan of the articles showing recommended supermarket products, as this makes them easier to remember and find when sh
Healthy Food Guide5 min cititeCookbooks, Food, & Wine
Cosy Up
Serves 4 Makes 8 Time to make 35 mins plus 10 mins standing Cost per serve $1.95 ✔diabetes friendly ✔vegetarian 1 tablespoon olive oil1 bunch silverbeet, white stalks removed, leaves finely chopped1 garlic clove, crushed¼ teaspoon freshly grated nu
Healthy Food Guide1 min cititeMedical
Revamped Faves
Winter has arrived, so tuck into flavour-filled, healthier versions of nachos, pizzas, soups, pies, pasta bakes and more. Then you can finish with our choc-banana self-saucing puddings! To make life easier, we’ve done the healthy eating hard yards f
Healthy Food Guide1 min cititeMedical
Vitamin C
In winter, the demand for vitamin C usually increases as we boost our immunity to ward off colds and flu. But a recent international study found supplementing with vitamin C is ineffective in preventing colds and flu, and only has a minor effect on
Healthy Food Guide2 min cititeDiet & Nutrition
Processed Foods You Should Be Eating
Making meals from scratch using the freshest, most nutritious ingredients is the ideal when it comes to healthy food preparation. In reality, most of us lead busy lives far removed from direct food sources, so rely on ingredients we can store in the
Healthy Food Guide1 min cititeRegional & Ethnic
Your Say
The meals under $5 in the April issue of HFG were made for me – as soon as I saw them my heart (and tummy) skipped a beat! I made the Satay chicken noodle stir-fry recipe, and have since used it as my inspiration to make satay chicken on a bed of ste
Healthy Food Guide3 min cititeDiet & Nutrition
Newsbites
Want to reduce your chance of developing bowel cancer? Since it takes more than 15 years for the cancer to develop, researchers analysed 80 studies from 1980 to 2019 and discovered people who consumed at least 255mg of magnesium a day had a 23 per ce
Healthy Food Guide1 min cititeCookbooks, Food, & Wine
WIN! A Cast-iron Saucepan
Write to us at ‘Your say’ and you could win a Finex 1 Quart Cast Iron Sauce Pan. Naturally near-nonstick, it’s the most versatile pan you’ll ever own. The thick base provides an even, constant heat and the octagonal shape makes it easier to pour soup
Healthy Food Guide1 min cititeRegional & Ethnic
Editor’s Top Pick
This filling and super-easy Chicken & pumpkin gnocchi bake will warm you from the inside. ■
Healthy Food Guide1 min cititeMedical
Healthy Food Guide
Managing Editor Alison Kirkman editor@healthyfoodguide.com.au Consulting Dietitian Brooke Delfino APD, BSc Hons (Nut), BAppSc (Ex&SpSc) Art Director Nerida Shield Sub Editor Madeleine Jennings Digital Content Manager Rebecca van den Elzen Contri
Healthy Food Guide1 min cititeCookbooks, Food, & Wine
Pint-sized Choc Pots
Serves 4 Cost per serve $0.60 Time to make 25 mins 1 banana, mashed1 tablespoon olive oil spread, melted1 egg1 tablespoon brown sugar1 teaspoon vanilla extract½ cup wholemeal spelt flour1 tablespoon unsweetened cocoa powder1 teaspoon baking powder2
Healthy Food Guide5 min cititeRegional & Ethnic
5 Pm Panic!
Serves 4 Cost per serve $6.20 ✔diabetes friendly 30 mins 400g chicken breast fillets, diced2 teaspoons Moroccan seasoning400g Kent pumpkin, peeled, cut into 1.5cm dice1 x 400g can no-added-salt chickpeas, drained, rinsed1 x 400g can no-added-salt
Healthy Food Guide1 min cititeMedical
The Link Between Sarcopenia And Type 2 Diabetes
New research is highlighting another key muscle function that hasn’t received much attention previously. Skeletal muscle is essential for good metabolic function, including regulating blood glucose levels. Muscle is the body’s largest insulin-sensiti
Healthy Food Guide1 min cititeCookbooks, Food, & Wine
Shelf Watch
John West Protein+ Calcium Rich Tuna Tomato & Onion has 95 per cent of your daily calcium requirements in just one tin. Per 90g serve: 411kJ (98cal), 13.6g protein, 3.5g total fat, 0.5g sat fat, 3g carbs, 2.9g sugars, 282mg sodium, 961mg calcium
Healthy Food Guide1 min cititeMedical
How Much Do I Need To Eat?
Your individual daily nutrition intake will vary depending on age, gender, height, weight and level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia N
Healthy Food Guide2 min cititeCookbooks, Food, & Wine
Say Yes To Nachos!
Serves 4 Time to make 30 mins Cost per serve $3.20 ✔vegetarian ✔gluten free ✔diabetes friendly 2 teaspoons olive oil1 onion, roughly chopped1 teaspoon Mexican spice mix½ red capsicum, diced½ yellow capsicum, diced1 x 400g can diced tomatoes4 x glute
Healthy Food Guide2 min cititeDiet & Nutrition
YOUR GUIDE TO Hot Drinks
Nothing compares to cosying up with a hot cuppa as the temperature drops. From classic tea and coffee to sweet hot chocolate and even tasty cuppa soups, there’s a kettle-full of choices to warm you up from the inside out. But they’re not all equivale
Healthy Food Guide5 min cititeRegional & Ethnic
Pasta Bakes
Serves 4 Time to make 1 hr 35 mins Cost per serve $5.95 ✔diabetes friendly 1 tablespoon extra-virgin olive oil1 red onion, finely chopped2 garlic cloves, crushed150g button mushrooms, sliced2 x 400g cans diced tomatoes¼ cup fresh basil leaves, plus¼
Healthy Food Guide1 min cititeMedical
This Vs That
Made with two slices of wholemeal bread, one tomato, 40g of reduced-fat cheddar cheese and two teaspoons (10g) of reduced-fat table spread. A serve is two slices of thick raisin toast buttered with two teaspoons (10g) of reduced-fat table spread.
Healthy Food Guide2 min cititeRegional & Ethnic
Your GLUTEN- FREE Meal Plan
• Muesli, fruit & yoghurt ¼ cup gluten-free muesli, 1 x 170g tub plain yoghurt & 2 passionfruit • 1 regular latte (2500kJ/600cal) • Tuna, cheese & avocado toastie 2 slices gluten-free soy-linseed bread, 1 x 95g can tuna in oil (drained), ½ avocado, 1
Healthy Food Guide1 min cititeMedical
COELIAC DISEASE vs NON-COELIAC GLUTEN SENSITIVITY
Coeliac disease and NCG/WS share some of the same symptoms, as well as having some that are unique. → Gastrointestinal upset such as diarrhoea, constipation, nausea, cramping, bloating and abdominal pain → Fatigue, weakness or lethargy → Skin rash →
Healthy Food Guide2 min cititeCookbooks, Food, & Wine
HOW MUCH Salt IS IN Meal Bases?
Most of us are short on time when it comes to preparing mid-week meals. Enter quick and easy, store-bought recipe bases. While these are big on flavour, they’re also often big on sodium, so it’s wise to don your detective glasses and carefully analys
Healthy Food Guide1 min cititeMedical
10 Things You Might Not Know About Coeliac Disease
1 Coeliac disease can develop at any age and affects both men and women. 2 Eight out of 10 Australians who have coeliac disease remain undiagnosed. 3 Everyone who develops coeliac disease is born with a genetic predisposition to the disease. 4
Healthy Food Guide2 min cititeDiet & Nutrition
What Our Recipe Badges Mean
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 serv
Healthy Food Guide2 min cititeDiet & Nutrition
Beneficial Trolley Buys
Because of their long shelf life, processed cereals are a pantry staple for most Australians. Avoid choosing high-sugar and high-salt varieties and look for products with a health star rating on the pack. These are often fortified with vitamins and m
Healthy Food Guide1 min cititePsychology
Room Reset
Ever walked into a room, forgotten the reason why you entered it, so had to return to where you were to jog your memory? Known as ‘the doorway effect’, Australian scientists found people were prone to forgetting because the physical act of crossing
Healthy Food Guide2 min cititeMedical
References
Batsis J & Villareal D. 2018. Sarcopenic obesity in older adults: aetiology, epidemiology and treatment strategies. Nat Rev Endorcrinol. 14(9): 513-537. Beaudart et al. 2017. Nutrition and physical activity in the prevention and treatment of sarcopen
Healthy Food Guide1 min cititeCookbooks, Food, & Wine
Ways To AVOID Overly Processed Foods
A long list of ingredients full of words you can’t pronounce is a sign that a food is overly processed. Avoid products that list salt or sugar as among the first few ingredients. Supermarket centre aisles are where you’ll find most of the highly pro
Healthy Food Guide1 min cititeCookbooks, Food, & Wine
Bloat-inducers
If your body is reacting to fructans avoid eating the following foods: → Fruit such as watermelon, grapefruit, plums, nectarines, pomegranate, ripe bananas, prunes, dates and raisins → Vegetables such as onion, garlic, leek, asparagus, beets, Bruss
Healthy Food Guide1 min cititeMedical
Shopping News
Broccolini – broccoli’s cute and compact baby cousin – is a more tender, sweeter version of the classic brassica veg. Here are five good reasons to put more of these ‘little trees’ on your plate. A 150g bunch of broccolini gives almost half of a wom
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