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28 Articles

At the first hint of warmer weather, the aroma of chargrilled delights starts to waft on the breeze above suburban streets, signaling the onset of barbecue season. It goes without saying, Aussies and Kiwis alike love a good barbie. There’s something uplifting about cooking and eating outside, with friends and family all pitching in, bringing along snags, salads, drinks and desserts to share. The quintessential cookout seems to always involve some combination of kids playing noisily, a dog or two patiently waiting around the table legs for dropped morsels, two or three guests howling with laughter between sips of crisp white wine, and a fierce debate taking place at the grill over temperature settings, the merits of charcoal over gas or how best to clean the hotplate. Whatever shape your barbecues…

Why you can trust healthy 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 every recipe. We test each meal…

Why you can trust healthy food

Ask the expert… Jess Burvill

My brother-in-law has been telling me about how combining certain protein foods with other foods helps you absorb it better. Is this true? Do food combinations affect how well we access nutrients? Tessa, via email Q & A Protein is found in both animal and plant-based foods. Plant proteins are often less well absorbed and may be lacking in essential amino acids, so it's important to eat larger portions and a variety of plant foods to get all the amino acids your body needs. For example, combining legumes with grains — like chickpeas with quinoa — provides a more complete amino acid profile than eating either food alone. Food combinations can impact other nutrient absorption. For instance, calcium is better absorbed paired with vitamin D, but hindered in foods also rich in…

Ask the expert… Jess Burvill

23% Children and adolescents across the world consumed on average 23 per cent more sugar sweetened beverages in 2018 than they did in 1990, a study showed. Over the same period, a corresponding increase was seen in the prevalence of obesity among young people, and researchers say action is needed to curb consumption. The BMJ BAD FOR BABIES A study of baby and toddler foods in supermarkets across Australia reveals a staggering number of unregulated claims that mislead parents into thinking these often sugar-loaded products are healthy. Of the products studied, more than three quarters failed on nutritional requirements due to excess energy and sugar. Maternal and Child Nutrition “Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.” Jack LaLanne, US…

Horse ice cream: yay or neigh?

Yoghurt ice cream made from mare’s (female horse's) milk could be the next candidate for a delicious dessert, according to international researchers. The team developed four ice creams using mare’s milk, cow’s cream and added probiotics to make a kind of froyo. They found the ice cream was a good carrier for yoghurt and probiotic bacteria, meaning it could probably be beneficial from a health perspective. But importantly, the team found that all four samples also had a pleasant, creamy taste, leading the researchers to conclude that the horse cream could be a good candidate for the next delicious frozen dessert.…

Horse ice cream: yay or neigh?

Beyond the SCALES WHY BODY COMPOSITION MATTERS

Jess Burvill is Healthy Food Guide's accredited practising dietitian. From birth and throughout life, body weight is seen as a key indicator of health. But the number on the scale doesn’t tell the whole story. Two people may weigh the same but have vastly different health outcomes depending on their body composition — the balance of fat, muscle, bone and water in their bodies. Understanding body composition provides a much clearer picture of overall health, fitness and potential lifespan than weight alone. What’s inside? Let’s take a closer look at the key elements of body composition: SUBCUTANEOUS FAT is the layer of fat just beneath the skin that you can see and pinch, making up the majority of the fat that's stored in our bodies. VISCERAL FAT is the hidden belly fat stored around vital…

Beyond the SCALES WHY BODY COMPOSITION MATTERS

Clever ways TO REDUCE CHOLESTEROL naturally

Cholesterol is essential to keep your body fit and healthy, but having high levels is a cause for concern. High cholesterol is one of the main risk factors for heart disease, so keeping your cholesterol levels in check is key. There are two main types of cholesterol at play in this balancing game: 1 LOW-DENSITY LIPOPROTEIN OR LDL CHOLESTEROL This is the unhealthy type of cholesterol that needs to be minimised. That’s because it builds up on artery walls as plaque, which over time could restrict the flow of blood around your body and ultimately lead to a heart attack or stroke. 2 HIGH-DENSITY LIPOPROTEIN OR HDL CHOLESTEROL This is the healthy type of cholesterol you want to boost. It carries LDL cholesterol back to your liver and is removed from your…

Clever ways TO REDUCE CHOLESTEROL naturally

Is it time to rethink fruit juice?

Once hailed as a healthy beverage, fruit juice has faced increasing criticism in recent years. Health experts caution against regular consumption of juice, due to its higher concentration of sugar and lower fibre content when compared with whole fruit. The juicing process separates the natural sugars in fruit from the fibre-rich pulp and skins, turning them into free sugars which are more rapidly absorbed. With growing awareness of how excess sugars contribute to obesity and metabolic diseases, such as type 2 diabetes, in 2015 the World Health Organization (WHO) recommended that free sugars should make up less than 10 per cent of our daily energy intake — about 10 teaspoons (50g) of sugar for a healthy adult, including sugar from fruit juice. A 250ml glass of orange juice contains about 20g…

Is it time to rethink fruit juice?

I CAN'T AFFORD olive oil WHAT ELSE CAN I USE?

If you buy your olive oil in bulk, you’ve likely been in for a shock in recent months. Major supermarkets have been selling olive oil for up to A$65 (NZ$70) for a four-litre tin, and up to AU$26 (NZ$28) for a 750ml bottle — or more. We’ve been hearing about the health benefits of olive oil for years, and many of us are adding it to salads, baking and frying with it. But during a cost-of-living crisis, these high prices can put olive oil out of reach. Let’s take a look at why it's in demand, why it’s so expensive right now, and what to do until prices come down. Q Why is olive oil so good for you? Including olive oil in your diet can reduce your risk of developing type…

I CAN'T AFFORD olive oil WHAT ELSE CAN I USE?

HOW TO Add flavour like a chef

I want to show you how to inject as much tastiness as possible into your food – right from the start. So, let’s talk about marinades. This technique is a great way to infuse a lot more flavour into your meals and, once you start, you’ll find it hard to go back to a time when you didn’t do this! There are two types of marinades – wet and dry – and which type you use depends on what you are marinating. Wet marinades usually use oil or yoghurt as a base while a dry rub involves a simple blend of dried herbs and spices. Tandoori chicken, for instance, is always marinated in a yoghurt-based mix, in order to lock in lots of moisture. Conversely, a dry rub is a better choice when…

HOW TO Add flavour like a chef

Food for sharing

Crank up the barbie! Friends and family will love our healthier options and value-packed salads - while our super quick weeknight meals let you get out and enjoy the longer evenings and warmer weather. 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 fit 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 p95. ✓gluten free ✓dairy free ✓diabetes friendly ✓vegetarian…

Food for sharing

Breakfast puddings

Raspberry and mango breakfast parfaits Serves 4 Time to make 20 mins ✓vegetarian ✓diabetes friendly 1 cup natural muesli2 tablespoons roughlychopped pistachios2 tablespoons roughly chopped almonds1 cup reduced-fatGreek yoghurt2 mangoes, flesh diced2 cups fresh raspberriesFresh mint leaves, to garnish 1 Preheat oven to 180ºC. Line a baking tray with baking paper. Place muesli, pistachios and almonds on the tray. Toast in the oven for 8-12 minutes until lightly golden. Remove from the oven and allow to cool. Remove nuts and reserve for garnishing. 2 To serve, add one eighth of the yoghurt to each glass then top each with one eighth of the muesli, diced mango and raspberries. Top with remaining yoghurt, muesli and mango. Garnish with nuts and mint leaves and serve immediately. Make it gluten free Use gluten-free muesli and check yoghurt is gluten…

Breakfast puddings

Garlic-stuffed capsicums Serves 4 Time to make 25 mins ✓diabetes friendly ✓vegetarian 2 red capsicums, halved, deseeded, stalks on¾ cup couscous2 cloves garlic, finely chopped1 red onion, finely chopped4 mushrooms, chopped25g pine nuts, toasted¹⁄³ cup oil-free sun-dried tomatoes, chopped50g feta3 tablespoons fresh basil, finely shredded Green summer salad 4 cups baby rocket1 ripe avocado, stoned, sliced2 spring onions, chopped75g sourdough bread, cubed and toasted1 tablespoon avocado oil2-3 tablespoons white wine vinegarFreshly ground black pepper 1 Preheat barbecue grill. Place capsicums on a board, cut-side up. Place couscous in a bowl with ¾ cup boiling water and chopped garlic. Leave to stand for 5 minutes then fluff with a fork. 2 Mix remaining ingredients into couscous. Spoon into capsicums, pressing down to fill. Spray with oil and place on barbecue to cook for about 8 minutes until skins…

Take a tour of Asia

Ginger soy barramundi with coriander Serves 2 Time to make 25 mins ✓dairy free 5–10 sprigs fresh coriander½ teaspoon cooking salt1 pinch ground white pepper1 teaspoon Chinese cooking wine300g white fish fillets (eg barramundi or snapper)1 teaspoon finely sliced ginger 1 Remove the coriander leaves from the stems; you can chop the leaves or leave them whole. 2 Rub the cooking salt, ground white pepper and Chinese cooking wine onto both sides of the fish. Place in a shallow, heatproof bowl (I use a ceramic one). Place the sliced ginger on top and set aside for 10 minutes to marinate. 3 Add water to a steamer and bring to a boil. Once boiling, reduce the heat to medium. Transfer the fillet (still in its shallow bowl) into the steamer, and steam for 8 minutes. 4 Turn off…

Take a tour of Asia

Tuna and avocado tacos Serves 1 Time to make 20 mins 2 small corn tortillas or soft tacos¼ avocado95g can chilli-flavoured tuna4 cherry tomatoes, quartered Lime wedge20g shredded mozzarella or Oaxaca cheese, to garnishHot sauce, to garnish1 cup prepared coleslaw (dressing omitted), to serve 1 In a frying pan or microwave, warm tortillas according to packet instructions. 2 Spread tortillas with avocado, top with tuna and tomatoes and squeeze lime juice over. Garnish with cheese and hot sauce and serve with slaw. Make it gluten free Check tortillas, tuna and hot sauce are gluten free. PER SERVE 1720kJ/411calProtein 32gTotal fat 8gSat fat 2gCarbs 50g Sugars 6gFibre 13gSodium 710mgCalcium 140mgIron 4.5mg…

High-protein salads

Chicken and roast veg salad with lemon chilli dressing Serves 4 Time to make 30 mins ✓dairy free 6 skinless chicken drumsticks4 carrots, chopped4 cups chopped cauliflower florets1 cup cooked freekeh or brown rice4 cups finely sliced red cabbage4 cups finely sliced baby kale or spinach3 tablespoons toasted pumpkin seeds5 tablespoons low-fat plain yoghurt2 lemons, zest and juice3 tablespoons tahini2 teaspoons reduced-salt soy sauce2 teaspoons chilli flakes1 clove garlic, crushed (optional) 1 Preheat oven to 200°C. On a baking tray or large dish, place chicken, carrot and cauliflower. Roast for 20-30 minutes, until cooked through and golden. 2 In a large bowl, gently combine freekeh or rice, cabbage and kale. In a small bowl, combine pumpkin seeds, yoghurt, lemon zest and juice, tahini, soy sauce, chilli flakes and garlic (if using). 3 When chicken and vegetables…

High-protein salads

MONDAY Mexican pizza $AVER 15 mins Serves 4✓vegetarian you’ll need… plus + pita breads+ mild salsa+ grated reduced-fat cheese 4 pita breads or flat breads125g mild salsa½ cup grated reduced-fat cheese2 x 400g cans four bean mix, drained and rinsed125g cherry tomatoes, halved1 small red onion, thinly sliced½ medium avocado, sliced¼ cup fresh coriander 1 Preheat oven to 240°C. Warm 2 baking trays in oven. 2 Spread pitas with salsa and ¹⁄³ cup cheese. Spoon over beans and top with cherry tomatoes, onion and remaining cheese. 3 Place on prepared trays and bake for 8-10 minutes until bases are crisp and cheese melts. Top with avocado and coriander. Cut each pizza in quarters to serve. Make it gluten free Use gluten-free bread and a gluten-free variety of salsa dip. PER SERVE 2080kJ/497calProtein 28gTotal fat 22gSat fat 8gCarbs 40g Sugars 9gFibre 13gSodium 710mgCalcium 310mgIron 4mg TUESDAY Chicken satay…

Nutty alternative

Walnut milk is one of the newest additions to the growing plant-based milk alternatives market. Made by blending walnuts with water and straining the mixture, walnut milk has a creamy texture and a rich, nutty flavour. Renowned for their strong antioxidant properties, walnuts are rich in omega-3 fatty acids which support heart and skin health, boost brain function, and can even help prevent conditions like heart disease, cancer and Alzheimer’s disease. While walnut milk does not provide the full range of nutrients found in whole walnuts, it can still contribute to your nut intake. Walnut milk can be enjoyed on its own, in hot drinks like coffee or tea, in smoothies, or as a culinary ingredient in both sweet and savoury dishes.…

Nutty alternative

Luscious lychees Small summer stone fruit native to Southeast Asia, lychees have a distinctive reddish-pink skin which peels away to reveal scented, translucent flesh. Their flavour is sometimes described as a blend of grape and pear. PROTECTIVE POLYPHENOLS Lychees contain higher levels of several antioxidant polyphenols than most other fruits, which may help protect against heart disease, diabetes and some types of cancer. IMMUNITY BOOSTER With close to 100 per cent of your daily vitamin C needs in just one serve, lychees are excellent for boosting the immune system. PERFECTLY PINK When shopping for lychees, choose fruit with vibrant pink or red skin, which indicates they are ripe and ready for eating. EXOTIC FLAVOURS Light and fragrant, lychees pair well with a range of sweet and savoury dishes including fruit cocktails, salads, curries, or as an accompaniment to pork…

Barbecue condiments

A summer barbecue wouldn’t be complete without an array of condiments to bring the flavour to your favourite grilled foods. Just a squeeze, dollop or drizzle of these tasty additions can transform a meal. However, it’s important to remember that even small amounts of some condiments can add a lot of kilojoules, saturated fat, sodium and sugar to your plate, so choose carefully. Shop like a dietitian Here’s what to look for on the pack: LOWER SUGAR Some sauces, like barbecue sauce, sweet chilli, tomato ketchup and even ‘light’ mayonnaise, can contain surprisingly high amounts of sugar — packing in as much as 50g of sugar per 100g. Choosing condiments that don’t list added sugar, molasses and fructose syrup at the top of their ingredients list is a great place to start. LOWER SODIUM Condiments are…

Barbecue condiments

HOW MUCH energy IN dips?

Dips have long been a staple on party or snack platters. When enjoyed with vegie sticks, dips may seem like a healthy snack, but not all dips are created equal. While some are nutritious, others are surprisingly high in kilojoules, making it easy to overindulge and potentially derail your healthy weight goals. It’s key to know what to look for when it comes to nutrition. HEALTHY FATS FIRST Dips made with cream cheese, sour cream or mayonnaise can be high in cholesterol-raising saturated fat. Choose dips made with heart-healthy unsaturated fats like avocado, nuts and olive oil instead. WHOLE FOOD INGREDIENTS For a lighter, healthier option, look for dips made with at least 50 per cent wholesome ingredients like vegetables, legumes or yoghurt. WATCH THE SODIUM! Some dips, such as taramosalata, are high in sodium, which…

HOW MUCH energy IN dips?

10 OF THE BEST Party platter items

Your friends and family will appreciate having options that are tasty and nutrient-dense 1 Olina’s Bakehouse Simply Seed Crackers Original Per 20g serve: 492kJ (40cal), 4.3g protein, 10g fat, 1.3g sat fat, 1g carbs, 0.3g sugar, 71mg sodium 2 Sandhurst Baby Cucumbers Per 30g serve: 64kJ (118cal), <1g protein, <1g fat, <1g sat fat, 3.4g carbs, 3.4g sugar, <1g fibre, 100mg sodium 3 Hummus and crudités Per 50g serve: 260kJ (62cal), 1.3g protein, 4.7g fat, 0.4g sat fat, 3g carbs, 1.6g sugar, 1.8g fibre, 90mg sodium 4 Tasti Smooshed Berry Cashew & Cacao Wholefood Balls Per 35g serve: 580kJ (140cal), 2.5g protein, 4.3g fat, 1.5g sat fat, 21g carbs, 17g sugar, 3.4g fibre, 6mg sodium 5 Macro Natural Mixed Nuts Per 30g serve: 784kJ (187cal), 5g protein, 17.3g fat, 1.2g sat fat, 2.3 carbs, 1.4g sugar, <5mg sodium 6 Fresh strawberries Per…

10 OF THE BEST Party platter items

Some days, nothing satisfies like a burger. While many takeaway options aren’t the healthiest, you can easily create a nutritious, yet still deliciously satisfying burger meal at home. Start with a wholegrain bun to increase fibre and cut down on refined carbs. Use extra-lean mince in the burger patty and pile on fresh vegies like lettuce, tomatoes and mushrooms to add vitamins and minerals. Swap out deep-fried chips for oven-baked wedges, and trade that sugary thickshake for a lighter, more refreshing drink like kombucha or sparkling water with a slice of lemon. + WHOLEGRAIN BUN Whole grains are rich in gut-friendly fibre that helps keep you full for longer. Swap White burger bun for a wholegrain option to boost fibre. + LEAN PROTEIN Regular beef mince used in takeaway burgers tends to be higher in…

Your wholegrain meal plan

Each day’s meal plan gives you… • Around 8700kJ (about 2080cal) for weight maintenance • Over 100g protein to keep you feeling full for longer • 100% of your daily calcium needs for strong teeth and bones • At least 40g of fibre to support digestive health • An array of colourful fruit and veg for plentiful vitamins, minerals and antioxidants For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • Avo Toast 2 slices soy linseed bread, 2 eggs, ½ avocado• Regular flat white coffee (2400kJ/570cal) Lunch • Tuna rice saladSmall tin tuna, drained, 125g portion microwave brown rice, 2 cups mixed salad, 1 tbsp sesame seeds, drizzle mayo • Apple (2800kJ/670cal) Dinner • Lamb kebabs with zucchini salad (p48)• Small tub reduced-fat Greek yoghurt with 1 cup mixed berries (2500kJ/600cal) Snacks • 3tbsp hummus with vegie sticks• 2 wholegrain crispbreads with…

Your wholegrain meal plan

How much do I need to eat?

Your individual daily nutrition intake will vary depending on age, gender, height, weight and your 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 or dietitians.org.nz/ to locate an accredited practising dietitian near you. SODIUM If you have heart disease or are at high risk of this condition, aim to consume less than 2000mg of sodium…

How much do I need to eat?

BEYOND THE SCALES – WHY BODY COMPOSITION MATTERS, P16 Australian Government Department of Health and Aged Care. 2021. Physical activity and exercise guidelines for all Australians. Available at health. gov.au Borga et al. 2018. Advanced body composition assessment: From body mass index to body composition profiling. J Investig Med, 66(5), 1. Chaves et al. 2022. Assessment of body composition by whole-body densitometry: what radiologists should know. Radiol Bras. 55(5):305-311. Emamat et al. 2024. The association between the visceral to subcutaneous abdominal fat ratio and the risk of cardiovascular diseases: A systematic review. BMC Public Health, 24, 1-12. Giannos et al. 2023. Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011–2014. Sleep Medicine.105:78-84. Health New Zealand. 2024. Physical Activity. Available at tewhatuora.govt.nz Holmes and Racette. 2021. The Utility…

TOP 10 takeaways

1 Including olive oil in your diet can reduce your risk of developing type 2 diabetes and improve heart health (p28). 2 Studies have shown that consuming 2g of plant sterols each day can lower your cholesterol levels by up to 10 per cent (p25). 3 Lychees contain close to 100 per cent of your daily vitamin C needs in one serve, and only 270kJ (p80). 4 People with a healthier body composition – more muscle and less fat, especially visceral fat – tend to live longer and healthier (p18). 5 Muscle is denser than fat, so a kilo of muscle will look smaller than a kilo of fat (p21). 6 High cholesterol is one of the main risk factors for heart disease (p23). 7 A recent research review showed 100 per cent fruit juice had…

TOP 10 takeaways

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 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 often include cheese, which…

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