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34 Articles

As we enter chocolate season — sorry, I meant April — and the weather starts to cool a little, you might be craving sweet foods more than usual. Easter eggs line supermarket shelves, and light summer salads become a distant memory. And I say, embrace it! This issue is loaded with healthy Autumn dishes that will leave you feeling super satisfied. Try our vegie-packed family dinners (p66), cafe-style brunches (p38), hearty meatballs (p64) and decadent chocolate cookies (p74). We also shine the spotlight on women‘s health — a topic many of us are guilty of burying our heads in the sand about. While researching this story, I was surprised to learn that almost a third of women between the ages of 25 and 44 cannot find the time to attend to health checks.…

Helping hand Thank you so much for the healthy takeaway guide in the January edition of HFG. I was feeling nervous eating out again after lockdown, and this guide helped me feel more comfortable and confident making fast food choices. I realised I can still have a social life and enjoy takeaway with friends and families. Sora Machida, NSW Diabetes friendly A friend gave me a six-month subscription to HFG magazine as a gift and, having never seen it before, I was really surprised by how much I enjoyed reading it. I particularly liked the articles about diabetes, as well as the low-sugar recipes and healthy shopping tips. It has helped me immensely as a borderline diabetic, and I’m looking forward to future issues. Gwyn Martinov, NSW Meals made easy I’m writing to say a big thank…

LETTER OF THE MONTH

New beginnings Your magazine has taught me that you can never be too old to develop new habits. In the past, I could never resist sweet things. But having read the article on sugar cravings in the February issue of HFG, I now understand the science behind cravings and I’m making a concerted effort to follow the strategies you have provided for taming a sweet tooth. At 84 years of age, let me tell you there is always room for improvement. It has been a good start to my year. Rosa Celestino, ACT…

LETTER OF THE MONTH

WIN! a GreenPan frypan set

Write to us at ‘Your say’ and you could win a GreenPan Padova two-piece frypan set (20cm/28cm), valued at $255! The GreenPan Padova cooking collection features Thermolon™ Infinity Professional coating, a high-quality ceramic, non-stick coating that’s free of harmful PFAS chemicals. Ovenproof and dishwasher-safe, the thick, aluminium base ensures even cooking. Available exclusively from Myer. * Congratulations to Rosa Celestino, this month’s Your say winner, who wins a Shun Classic Knife valued at $349.95. Have your say at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590 Note: Letters may be edited for length and content.…

WIN! a GreenPan frypan set

89% The percentage of Australians who want to improve their diet and eat healthier. A quarter of recent survey respondents also confessed to never or rarely exercising, with people spending nearly four hours on devices, on top of daily work demands. Time to switch off? You Gov/Galaxy Poll WORLD IMMUNISATION WEEK 24—30 April Celebrate the life-saving benefits of vaccinations for people of all ages all over the world in the fight to eradicate and limit disease. This week also highlights the need for ongoing, collective global action. A timely reminder during this Covid-19 era. Visit www.who.int/campaigns/world-immunization-week for more details. Strong bones THERE’S SOME TRUTH TO THE ‘GLASS HALF FULL’ SAYING. OLDER AUSTRALIANS WHO INCREASED THEIR INTAKE OF CALCIUM-RICH DAIRY FOODS (MILK, CHEESE AND YOGHURT), FROM TWO SERVES TO THREE AND A HALF SERVES A DAY, REDUCED…

Long-life foods

If your bucket list is getting lengthy, you’ll want to pay close attention to your diet so you live long enough to tick off everything. Computer modelling from Norwegian research revealed a young American adult could add more than a decade to his or her life expectancy by trading a typical Western diet of red and processed meats for a diet with more whole grains, legumes and nuts. The modelling found even an 84-year-old can benefit from this dietary switch, living an extra 3.4 years. Whole grains, nuts and legumes are a key component of the Mediterranean diet, more of which you can read about on p24.…

Long-life foods

WHAT WOMEN WANT need THE ULTIMATE WOMEN’S HEALTH HANDBOOK

Whether it’s nagging period pain that doesn’t seem right, an overdue dental check-up or signing up for those yoga classes, chances are you’ve put off looking after yourself lately. According to the latest Jean Hailes Women’s Health Survey, 31.7 per cent of women between the ages of 25 and 44 cannot find the time to attend to their own health checks. We’re so busy looking after everyone else that we often neglect ourselves, so let this be a gentle reminder that there’s no time like the present to put your physical and mental wellbeing first. From the foods you eat and how much you exercise to getting enough sleep, consider the following pages your ultimate health handbook for giving your body — and mind — the TLC it needs. Eat for energy The…

WHAT WOMEN WANT need THE ULTIMATE WOMEN’S HEALTH HANDBOOK

Essential nutrients

Energising IRON HOW MUCH 18–50 years: 15–18mg (27mg during pregnancy, 9mg for non-menstruating breastfeeding women). 50+ years: 8mg. WHY IT’S IMPORTANT Ensures red blood cells can carry oxygen to cells. It also plays a role in immune function. Iron is the most common nutrient deficiency in menstruating women, causing tiredness and, if left untreated, anaemia. After menopause, a woman’s iron requirements decrease significantly. TOP FOOD SOURCES Red meat, chicken, fish, iron-fortified breads and cereals, legumes and seaweed. Bone-building CALCIUM HOW MUCH 18–50 years: 1000mg 50+ years: 1300mg. WHY IT’S IMPORTANT Forms the structure of bones and teeth. The drop in oestrogen post-menopause puts women at risk of developing osteoporosis. TOP FOOD SOURCES Reduced-fat milk, yoghurt, cheese, calcium-fortified soy milk, tofu, fish with edible bones like sardines and almonds. Gut-friendly FIBRE HOW MUCH 25–30g. WHY IT’S IMPORTANT Helps to manage weight by increasing the sensation of fullness. Also ensures good gastrointestinal…

Essential nutrients

5 moves to try today

PLANKS (CORE, UPPER BODY & BUTTOCKS) Start with your forearms, knees and toes on the floor. Keeping your torso straight, your neck relaxed and your face looking down, lift your knees off the floor. Making sure your body is in a straight line, hold this position for 10 seconds to start. Gradually build up the time. SQUATS (LEGS & BUTTOCKS) Stand hip-width apart, then lower your hips back and down. Try not to hunch your shoulders, and make sure your knees don’t extend further than your feet. TRICEP DIPS (TRICEPS, CORE & UPPER BACK) Place your palms behind you on a bench or a chair. Bend your elbows and knees as you lower yourself so your shoulders are level with your elbows. Raise yourself back up again. PUSH-UPS (ARMS, CHEST & SHOULDERS) With your hands either side…

5 moves to try today

10 WAYS TO HIT 10,000 STEPS

This daily target requires incidental and planned activity. Here’s how you can achieve it: ➜ Avoid using the lift in offices, shopping centres and train stations, and take the stairs instead. ➜ On your lunch break walk around the block for at least 15 minutes. ➜ When working from home, set a reminder to get up and walk around every hour. ➜ Take business calls on your mobile phone so you can walk and talk. ➜ Park in the furthest spot from the shops, instead of the closest. ➜ Pace the house while you brush your teeth. ➜ Play with your kids outdoors. A kick of footy or a throw of frisbee in the park can easily add up to 10,000 steps. ➜ Do tricep dips on the kitchen bench while you wait for the kettle to boil. ➜…

Eat well, live longer! THE MEDITERRANEAN DIET made easy

Karen Fittall is a health writer who contributes to leading Australian wellness publications, brands and programs. When scientists set out to uncover the lifestyle habits of the world’s longest-lived people, they identified ‘Blue Zones’ or locations with the highest concentration of extreme longevity. Of the five original Blue Zones, two of these — Sardinia in Italy and Ikaria in Greece — are in the Mediterranean. While Sardinia is home to the world’s greatest concentration of male centenarians, one in three residents living on the Greek island of Ikaria make it into their nineties. Dementia is also rare among Ikarians, and the incidence of heart disease is roughly half the amount in Ikaria compared to areas where a ‘Western-style’ diet is standard. A key reason why people from Sardinia and Ikaria typically live such…

Eat well, live longer! THE MEDITERRANEAN DIET made easy

The 10 commandments

Knowing the principles of the Mediterranean diet is one thing, but consistently getting food onto your plate that fits the bill (when not on holiday in Greece or Italy!) can be another. Heed as many of the following as often as possible and, before you know it, your diet will be (almost) effortlessly made over the Mediterranean way. 1 COVER HALF OF YOUR PLATE WITH COLOURFUL VEGETABLES To be effective, the Mediterranean diet relies on a high intake of vegetables. Based on the most recent Australian Health Survey, 92 per cent of us aren’t eating the recommended five or six serves of vegies a day. A simple, science-approved way to rectify this is by covering half your plate with non-starchy vegetables at lunch and dinner every day. 2 STOCK UP ON CANNED &…

The 10 commandments

10 FAST FIXES for constipation

Bowel habits differ among people: some go once a day, others go three times a day, or perhaps three times a week. As long as you don’t experience any discomfort, pain, the need to strain or the sensation of not being able to empty your bowels fully, you’re bowel habits are probably okay. But if you do experience any of the above, often have hard or lumpy stools, or go to the toilet less than three times a week, then you’re considered constipated. As well as causing discomfort and bloating, this can affect all areas of your life. We usually keep our bowel habits to ourselves, which means by the time we do seek help for problems in that area, we’re usually in a bad state. Read on to discover 10 easy…

10 FAST FIXES for constipation

WHAT WOMEN NEED TO KNOW

On average, a woman in Australia dies of coronary heart disease (disease in the heart’s main blood vessels) every 80 minutes, according to the Heart Foundation. Read on to discover the facts, as our experts explain everything women need to know about heart health and ways to protect their ticker. This is an edited extract from Jean Hailes for Women’s Health. Visit jeanhailes.org.au for more about this non-profit, national organisation dedicated to improving women’s health. Warning signals Cardiologist and interim CEO of the Heart Foundation Professor Garry Jennings says it’s important women are aware of the possible symptoms of heart problems. While many, such as chest pain, are similar to male symptoms, some are different. “We hear a lot about women having different warning signs of heart attacks compared to men, but that might…

WHAT WOMEN NEED TO KNOW

WHAT YOU can DO

➜ If you’re aged 45 or over, or an Aboriginal or Torres Strait Islander person aged over 30, see your doctor for annual heart health checks. ➜ Eat a heart-healthy diet that contains plenty of vegetables, fruits, legumes (such as beans and lentils) and healthy fats. ➜ Make physical activity a part of your daily life. ➜ Aim to stay at a healthy weight. ➜ Check your cholesterol and blood pressure levels regularly. ➜ If you smoke, try to quit. ➜ For further information, visit heartfoundation. org.au or the Jean Hailes cardiovascular health pages.…

Cheap & cheerful Check out our deliciously healthy recipes featuring chicken — the cheapest meat available. Your family budget will also love our low-cost weeknight meals. Then treat yourself to low-kJ choc, nut and fruit biscuits! To make life easier, we’ve done the healthy eating hard yards for you. Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 95 showing how they meet daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our recipe badges, see p99.…

Brunching Light

Blueberry, pecan & banana breakfast slice Cut this slice into 12 bars for a naturally sweet, high-fibre morning or afternoon tea snack Serves 6 Prep time 15 mins Cook time 20 mins Cost per serve $1.45 ✔vegetarian ✔diabetes friendly ½ cup wholemeal self-raising flour½ cup self-raising flour2 tablespoons natural granulated sweetener1 teaspoon ground cinnamon½ teaspoon bicarb of soda1 cup mashed banana (about 3 medium, ripe bananas)½ cup 99% fat-free plain yoghurt1 egg, lightly beaten150g fresh blueberries¼ cup shredded coconut, lightly toasted¼ cup pecans, roughly chopped 1 Preheat oven to 180°C. Lightly spray a shallow 23cm square cake pan with olive oil. Line base and sides with baking paper, extending 3cm over edges. 2 Sift flours, sweetener, cinnamon and bicarb soda into a large bowl. Add husks to bowl. Add banana, yoghurt and egg, stirring until just…

Brunching Light

Fish fingers with potato wedges & yoghurt tartare Serves 4 Prep time 25 mins Cook time 50 mins Cost per serve $4.75 ✔diabetes friendly 1½ cups panko breadcrumbs2 teaspoons paprika500g red skinned potatoes, cut into wedges1 egg1 tablespoon plain flour600g flathead fillets, cut into 2cm x 12cm long strips400g frozen peas25g reduced-fat table spread100g watercress sprigs1 small red onion, thinly sliced1 tablespoon olive oil1 tablespoon balsamic vinegar1 lemon, cut into wedges, to serve Yoghurt tartare ²/³ cup reduced-fat Greek-style yoghurt1 teaspoon Dijon mustard1 tablespoon drained capers, finely chopped1 gherkin, finely chopped1 tablespoon finely chopped dill1 tablespoon lemon juice 1 Preheat oven to 190°C. Line two baking trays with baking paper. Place breadcrumbs on one prepared tray and bake for 5 minutes or until golden. Transfer to a shallow dish and add paprika, stirring to combine. Set…

Winner, winner chicken dinner!

Chicken & mushroom nasi goreng with cauliflower rice Serves 4 Prep time 15 mins Cook time 25 mins Cost per serve $6.50 ✔gluten free ✔dairy free ✔diabetes friendly 60g low-GI long-grain white rice1 tablespoon sesame oil200g lean minced chicken2 golden shallots, thinly sliced450g Swiss brown mushrooms, wiped clean, sliced1 bunch fresh coriander, leaves picked, roots roughly chopped2 garlic cloves, crushed½ teaspoon dried chilli flakes2 cups store-bought cauliflower rice or finely chopped cauliflower florets1 tablespoon reduced-salt tamari or soy sauceJuice of 1 lime4 eggs2 Roma tomatoes, cut into wedges1 Lebanese cucumber, thinly sliced2 tablespoons unsalted roasted peanuts4 spring onions, finely chopped1 tablespoon chilli oil, to serve 1 Place low-GI rice and ²/ ³ cup water in a saucepan and bring to the boil over medium–high heat. Reduce heat to low and simmer for 10 minutes.…

Winner, winner chicken dinner!

MONDAY Chicken, pumpkin & pesto pizzas 25 mins Serves 4 Cost per serve $3.65 2 x 170g cauliflower pizza bases (see Cook’s tip)¹/ ³ cup no-added-salt tomato paste100g pumpkin, finely diced²/ ³ cup shredded, cooked skinless chicken breast¾ cup frozen pea and corn mix, thawed¹/ ³ cup pitted green olives, sliced¾ cup grated mozzarella¹/ ³ cup flaked almonds¼ cup store-bought chunky pesto dip60g baby rocketLemon wedges, to serve 1 Preheat oven to 180°C. Place pizza bases on two pizza trays. Spread bases with tomato paste, then top with pumpkin, chicken, pea and corn mix, olives, cheese and almonds. Transfer trays to oven and bake for 15 minutes or until golden and crisp. 2 Place dip in a small bowl and whisk in one tablespoon water. Top cooked pizzas with baby rocket, then drizzle over pesto dressing.…

you’ll need…

plus + roasted cashews + snow pea shoots + coriander leaves & lime + reduced-fat mayonnaise + wholegrain bread WEDNESDAY White fish, coconut & green bean curry 20 mins Serves 4 Cost per serve $4.20 ✔gluten free ✔dairy free ¼ cup gluten-free yellow curry paste1 tablespoon brown sugar1½ tablespoons gluten-free fish sauce½ teaspoon ground turmeric1 x 400g can light coconut milk500g white fish fillets, cut into bite-sized pieces300g green beans, halved1 x 250g punnet cherry tomatoes, halved3 cups steamed basmati rice, to serve160g bean sprouts, to serveLime wedges, to serve 1 Heat a wok over high heat. Add curry paste, sugar, fish sauce and turmeric and cook, stirring with a wooden spoon, for 5 minutes. Add coconut milk 100ml at a time, stirring after each addition. 2 Bring curry to the boil. Add fish and beans and simmer for 2–3 minutes. Add tomatoes…

Greek-style meatballs Serves 1 Prep time 15 mins Cook time 25 mins Cost per serve $7.85 ✔diabetes friendly 125g lean lamb mincePinch allspice2 tablespoons fresh flat-leaf parsley leaves, chopped1 teaspoon dried oregano1 small brown onion, finely chopped1 garlic clove, crushed1 tablespoon no-added-salt tomato paste1 x 400g can no-added-salt chopped tomatoes¼ cup risoni2 tablespoons extra-light smooth ricotta60g mixed salad leaves, to serve2 teaspoons balsamic vinegar, to serve 1 Place mince, allspice, half the parsley and half the oregano in a mixing bowl. Using wet hands, mix together ingredients until well combined. Shape teaspoons of mixture into eight small balls. 2 Lightly spray a saucepan with olive oil and heat over medium heat. Add onion and garlic and cook, stirring, for 3–5 minutes or until softened. Add remaining oregano and tomato paste and cook, stirring, for a…

Love your veg !

COOK’S TIP Swiss brown mushrooms have a deep & earthy umami flavour. If you prefer, you can replace them with button or flat white mushrooms. PER SERVE 1387kJ/332calProtein 13.1gTotal fat 18.8gSat fat 3.9gCarbs 22.7gSugars 6.8gFibre 6.3gSodium 300mgCalcium 262mgIron 5.2mg Spaghetti stuffed capsicums Serves 8 Prep time 20 mins Cook time 35 mins Cost per serve $5.60 ✔vegetarian ✔diabetes friendly 250g wholemeal spaghetti2 red capsicums, halved lengthways, stalks retained2 yellow capsicums, halved lengthways, stalks retained1 tablespoon olive oil1 brown onion, finely chopped250g butternut pumpkin, peeled, grated2 garlic cloves, crushed2 x 400g cans no-added-salt diced tomatoes1 teaspoon dried oregano¼ teaspoon dried chilli flakes1 cup grated reduced-fat tasty cheese2 tablespoons grated parmesan¼ cup small fresh basil leaves80g mixed baby salad leaves, to serve 1 Preheat oven to 200°C. Line a baking tray with baking paper. Cook pasta according to packet instructions.…

Love your veg !

COOK’S TIP Store these biscuits in an airtight container in the pantry & they will stay fresh & crunchy for up to five days. CHEWY PEANUT BUTTER & DARK CHOC BISCUITS (p75) Makes 20 Prep time 10 mins Cook time 15 mins Cost per biscuit $0.20 ✔gluten free 1 cup no-added-salt-or-sugarcrunchy peanut butter1 egg¾ cup brown sugar½ teaspoon baking soda85g dark chocolate, roughly chopped 1 Preheat oven to 180°C. Line a baking tray with baking paper. 2 Place peanut butter, egg, sugar and baking soda in a large bowl, mixing well to combine. Add chopped chocolate, stirring well to combine. Using clean hands, roll teaspoons of mixture into balls and place on prepared tray about 5cm apart. 3 Bake for 10–12 minutes or until biscuits are lightly golden. Turn off oven and allow biscuits to sit on tray in…

If your digestive system doesn’t agree with cow’s milk, A2 milk might be worth a try. Here’s why: Cow’s milk has two types of protein: casein and whey. The casein protein can be further subdivided into two types: A1 and A2. Regular cow’s milk contains a mixture of A1 and A2 proteins, while A2 milk contains only A2 protein. Your body digests A1 and A2 proteins in slightly different ways, so people who are sensitive to the A1 protein may find their digestive symptoms ease when they consume milk with the A2 protein only. If you think you might be sensitive to the A1 protein, speak to an accredited practising dietitian about trialling A2 milk.…

On the grapevine More than 8000 grape varieties are grown worldwide, and here in Australia, we‘re spoilt for choice, with 40 different types available. Here are five nutritious reasons to eat sweet and juicy, refreshing grapes. GUT-LOVIN’ Grapes offer a boost of fibre for a healthy digestive system, but how much depends on the variety. Red globe grapes, for example, have 6g fibre per cup. HEART HEALTHY Red grapes contain resveratrol, an antioxidant that has been linked to improved heart health. WORK IT! One cup of green grapes has about 10 per cent of your daily potassium needs to help keep your muscles and nerves firing. SWEET FIX Grapes are a healthy way to satisfy your sweet tooth. Enjoy them as an after-dinner snack. LIGHT & LOVELY With one cup containing less than 500kJ (120cal), grapes are a handy, low-kilojoule bite…

Good gravy! With mushroom, pumpkin and sweetcorn, Macro Traditional Vegetable Gravy is a healthier, lower-sodium gravy option. Per 62.5ml serve: 52kJ (12cal), <0.1g sat fat, 2.1g carbs, <1g sugars, 120mg sodium Dinner hack Flavoured with soy sauce, ginger and garlic, Birds Eye Veggie Rice Fried Rice Style Cauli Rice, Peas & Corn is a tasty time saver. Per 250g serve: 676kJ (162cal), 5.8g protein, 1.5g sat fat, 11.5g carbs, 14.3g fibre, 345mg sodium Sweet as honey Wholegrain-packed Carman’s Dark Choc Manuka Honey and Almond Muesli Bars make ideal snacks to keep in desks or bags. Per 32g bar: 592kJ (141cal), 3.9g protein, 2.6g sat fat, 15.6g carbs, 4.7g sugars, 2.1g fibre Sizzle it! Instead of beef or chicken burgers, try Coles Australian Salmon & New Zealand Hoki Thai Style Fish Burgers. Per 125g patty: 630kJ (151cal), 18.8g protein, 0.6g sat fat, 12.3g carbs,…

HOW MANY kilojoules ARE IN snack bars?

Snacks can make or break healthy eating habits. While whole foods like fruit, veg and nuts provide essential nutrients and are usually low in kilojoules, overly processed, sugary choices offer little nutrition and can easily go overboard on kilojoules. If you’re a fan of muesli, nut or fruit bars for between-meal bites, here’s what you need to know. Portion perfection For most people, a healthy snack will have 600 to 800kJ (140 to 190cal), but very active people might need a little more than that between meals. Some snack bars on supermarket shelves, however, contain the equivalent kilojoules of a light meal. While that’s not a big issue if it’s once in a blue moon, choosing a kilojoule-laden snack bar as ‘everyday’ fodder could contribute to an expanding waistline over time. Wholefood heroes Small…

HOW MANY kilojoules ARE IN snack bars?

10 OF THE BEST LOW-GI FOODS

Five reasons to go slow Low-GI foods are broken down slowly, so have a gentle effect on your blood sugar levels. On the other hand, high-GI foods are broken down fast, causing blood sugar levels to spike, then fall rapidly. Eating more low-GI and less high-GI foods helps to: → Balance blood sugars → Energise you → Control your hunger and cravings → Manage your weight → Reduce your diabetes and heart disease risk. WHAT IS THE GLYCAEMIC INDEX? Glycaemic index (GI) is a number between one and 100 that measures how quickly or slowly a food with carbohydrates affects your blood glucose levels. 1 Bürgen Wholemeal & Seeds Bread Per 2 slices: 863kJ (206cal), 10.2g protein, 0.7g sat fat, 23.6g carbs, 1.1g sugars, 6.9g fibre, 285mg sodium 2 Quinoa Per cooked cup: 843kJ (202cal), 6.5g protein, 0.4g sat fat, 33.1g carbs,…

10 OF THE BEST LOW-GI FOODS

YOUR GUIDE TO yoghurt

Whether as part of your brekkie bowl, a daytime snack or an after dinner nibble, yoghurt is a delicious and versatile kitchen staple. But choosing a ‘healthy’ yoghurt can be a little overwhelming, given the extensive and ever-evolving range of yoghurts now available. If you’re a yoghurt lover, here’s how to pick the best of the bunch. Why yoghurt? Eating dairy foods like yoghurt, milk and cheese has a range of health perks, with research linking dairy consumption to a reduced risk of heart disease and type 2 diabetes. Yoghurt in particular is: → Bone strengthening because it is rich in calcium. Some varieties contain more than 40 per cent of your daily calcium needs in a single serve. → Hunger busting, thanks to its protein content. Some brands offer the same amount of…

YOUR GUIDE TO yoghurt

Your MED-STYLE meal plan

Each day’s meal plan gives you… • About 8700kJ (about 2000cal) for weight maintenance • Almost 50g of fibre for a happy and healthy digestive system • 100% of your daily calcium needs to support strong bones and teeth • 100% of your daily iron needs to transport oxygen around your body • 2–3 healthy snacks for home or when out and about on the go For more about your individual nutrition needs, turn to p95. MONDAY Breakfast • Baked beans on toast 2 slices wholegrain toast with 1 x 220g can reduced-salt baked beans • 1 regular latte (2300kJ/550cal) Lunch • Falafel salad made of 4 store-bought falafels, 2 cups lettuce, 10 cherry tomatoes, ½ cucumber, ¼ avo & 40g feta, drizzled with olive oil & lemon juice • Wholemeal pita bread • 2 kiwifruit (2700kJ/650cal) Dinner • Mushroom, leek & ricotta open pie (p70) • 1…

Your MED-STYLE meal plan

How much do I need to eat?

PER SERVE 1387kJ/332cal Protein 13.1g Total Fat 18.8g Sat Fat 3.9g Carbs 22.7g Sugars 6.8g Fibre 6.3g Sodium 300mg Calcium 262mg Iron 5.2mg Look for these nutrition panels that appear on all of our recipes! 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 New Zealand Food Standards Code. While tracking numbers is one way to healthy eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au to…

How much do I need to eat?

THE ULTIMATE WOMEN’S HEALTH HANDBOOK, p16 10,000 Steps. 2022. Counting your steps. Available at www.10000steps.org.auAccessed January 2022. Australian Bureau of Statistics. 2013. Australian health survey: physical activity. Available at www.abs.gov.au Accessed January 2022. Bangalore et al. 2017. Body-weight fluctuations and outcomes in coronary disease. NE J Med. 376: 1332–40. Beyond Blue. 2022. Women. Available at www.beyondblue.org.au Accessed January 2022. Gleeson, M. 2007. Immune function in sport and exercise. J Appl Physiol. 103(2): 693–9. Jacka et al. 2014. Dietary patterns and depressive symptoms over time: examining the relationships with socioeconomic position, health behaviours and cardiovascular risk. PLOS One. 9(1): e87657. Jean Hailes for Women’s Health. 2021. Mental health & emotions. Available at www.jeanhailes.org.auAccessed January 2022. Kulkarni, J. 2018. Perimenopausal depression — an under-recognised entity. Aust Prescr. 41(6): 183–85. EAT WELL, LIVE LONGER! p24 Australian Bureau of Statistics. 2016. Australian health survey: consumption…

Ask the expert… Rachel Scoular

Q I want to teach my kids to have a healthy relationship with treat foods like chocolate, but with all the Easter eggs up for grabs, how do I teach them moderation? Lauren, via email AEaster can be a tricky time of year to navigate if you love chocolate or have chocolate-loving children. In the lead up to the holiday weekend, try to shift the focus away from eating chocolate and towards other fun activities instead, such as spending time with extended family and doing traditional Easter crafts like egg decorating or making Easter hats. If your children are taking part in an Easter egg hunt, collect their baskets from them once it’s over, and be clear about when they can and cannot eat their bounty. For little children, if chocolate is…

Ask the expert… Rachel Scoular

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Complete Dog Care Magazine (Digital) Subscription January 6th, 2016 Issue

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Complete Dog Care 2015: $3.11

Flow Magazine (Digital) Subscription February 1st, 2025 Issue

Flow Magazine (Digital)

8 Issues: $53.33 ~~$62.00~~

Mornings with Jesus Magazine (Digital) Subscription March 1st, 2025 Issue

Mornings with Jesus Magazine (Digital)

(3)

6 Issues: $16.99 ~~$17.94~~

Healthy Food Guide Magazine (Digital) Subscription April 1st, 2025 Issue

Healthy Food Guide Magazine (Digital)

11 Issues: $25.38 ~~$34.10~~

Paris Match Magazine (Digital) Subscription March 13th, 2025 Issue

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52 Issues: $29.88 ~~$195.52~~

The American Scholar Magazine (Digital) Subscription February 26th, 2025 Issue

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4 Issues: $19.80 ~~$29.96~~

Complete Dog Care Magazine (Digital) Subscription January 6th, 2016 Issue

Complete Dog Care Magazine (Digital)

Complete Dog Care 2015: $3.11

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