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28 Articles

Exciting things have been in the works while we’ve been putting together the September issue of Healthy Food Guide . We’ve launched the brand-new Healthy Families with Healthy Food Guide podcast hosted by our resident dietitian Jess Burvill and nutritionist and mum-of-three Kathleen Alleaume. The podcast offers all the trustworthy science-backed practical advice you’d expect from our HFG team, focusing on everything you need to keep yourself and your family thriving from zero to 100. As I write this, we already have four episodes in the can – exploring everything from whether breakfast is still the most important meal of the day and how to instil a love of vegies in your kids to how much protein you really need to be eating each day. You can listen to Healthy Families…

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

I’m a school teacher in the north of New Zealand. Many students have painful skin infections. Can diet help prevent these? We’re still funded to provide school lunches; is there anything we can include that might help? Sam, via email Q & A Skin infections and boils, often called school sores, are common bacterial infections. While diet alone cannot fully prevent them, a healthy and nutritionally balanced diet helps the body to heal existing infections and prevent new ones forming. Including high-energy, protein-rich foods such as meat, chicken, fish, dairy, eggs and legumes provides important amino acids needed for the formation of collagen, which helps with skin healing. Many of these foods are also rich in zinc and vitamin E, which are essential for healthy skin and for strengthening the immune system…

Ask the expert… Jess Burvill

CHILLI LOVERS BEWARE! Several large-scale studies have revealed a significant association between the frequency of spicy food intake and overall obesity. However, as a standalone food, chillis are highly nutritious, and experts suggest it’s the high-fat, high-calorie foods they’re often consumed with that are the real problem. Watch the oil, cheese and full-fat sour cream, and you’ll be fine. NMCD 1AM Regularly going to bed after 1am was linked with a higher risk of developing mental health issues, a recent study revealed. Surprisingly, this was even more so for night owls, whose individual circadian rhythms align with a later bedtime. Pych Res men & meat GLOBALLY, MEN TEND TO EAT MORE MEAT THAN WOMEN. SURPRISINGLY THOUGH, THE DIFFERENCE IS GREATER IN COUNTRIES WITH HIGHER LEVELS OF GENDER EQUALITY, A STUDY FOUND. THE AUTHORS SUGGEST THAT EQUALITY…

Spending too much? Take note

It may come as a surprise, but getting your wallet out might actually help you save money. A study found that when using cashless methods of payment, individuals tend to spend more. The Australian research suggests the ‘cashless effect’ leads people to spend more when purchasing products that are typically used to signal status, such as jewellery, but not when donating or tipping. The research team say consumers should be mindful of the payment method they use, as this could act as a form of self-control and help them spend less – especially important in the current cost-of-living crisis. Journal of Retailing…

Spending too much? Take note

What to eat for perimenopause weight management

Stress less! Fluctuating cortisol levels during peri can lead to weight gain Story by Susie Burrell, resident dietitian/nutritionist on Channel 7's SUNRISE and 2GB radio. If you're a woman in your late 40s or early 50s, chances are you will be familiar with the term perimenopause. Known as peri, it's the period up to 10 years before menopause, a time associated with a range of signs and symptoms including poor sleep, fluctuations in energy levels, mood swings and weight gain. And while perimenopause is not new, what is more common nowadays is women actively seeking out ways to make these hormonal shifts easier to manage. One of the main peri symptoms that can be extremely frustrating is the hormonal changes that directly impact body composition and our propensity to gain weight. The good…

What to eat for perimenopause weight management

Peri diet day on a plate

BREAKFAST 2-egg vegetableomelette +1 slice soy andlinseed toast LUNCH Toasted sandwich on protein bread with bowl of soup or salad SNACK Cottage cheese on rye crackers, handful of nuts, piece of fruit DINNER 150g fish fillet, ½ corn cob, 2 cups stir-fried greens, 20g dark chocolate or 100ml red wine What about HRT and weight? Hormone replacement therapy (HRT) refers to replacing the female hormones including oestrogen and progesterone to reduce menopausal symptoms. A medical intervention, HRT must be prescribed by a doctor. While HRT has been shown to be an effective way to manage menopausal symptoms, there is little research available to show its effect on weight. Theoretically though, supplementing oestrogen should help to protect against an increased propensity to gain weight around the abdomen as oestrogen levels naturally decline. Did you know? A Mediterranean diet can reduce hot flushes…

Peri diet day on a plate

Spring clean your food environment!

We can have the best of intentions to form healthier habits, but lofty goals and willpower won’t cut it if temptation is all around. Here’s how to create a no-fail environment to help make healthy food choices the default. Out with the old The more easily available foods are, the more likely we are to eat them. Store less-healthy options like alcohol or chips and biscuits out of sight. ➜ Keep beer and wine in the garage or out of the fridge so it’s not chilled and ready to go on a whim. ➜ For foods like biscuits, chips or cakes, place them in opaque airtight containers and store out of reach on your highest shelves. In with the new Next, make it easier to access the food and drinks you want more of to help…

Spring clean your food environment!

Breaking up with gluten

Being diagnosed with coeliac disease or a gluten sensitivity can be quite disorienting and confusing to start with – it can feel like meals as you know them are over! But it doesn’t have to be this way. Living free from gluten can be really positive and delicious as well, and it is possible to keep making some of your favourite recipes – with a few small changes – once you know the tricks. Which whole grains are gluten free? You don’t have to miss out on healthy fibre if you’re not eating wheat, rye, barley and oats. Try these gluten-free whole grains: BROWN RICE Brown rice is an easy, gluten-free way to boost your fibre intake, delivering a slightly nutty taste. AMARANTH Amaranth has a mildly peppery taste. It’s great in soups and stews, or you…

Breaking up with gluten

How to store fresh produce for less waste

Senaka Ranadheera, The Conversation. This article is republished from The Conversation under a Creative Commons license. We all know fresh produce is good for us, but fruit, vegetables and herbs have a tendency to perish quickly if left uneaten. This is because even after harvesting, produce from living plants tends to continue its biological processes. This includes respiration: producing energy from stored carbohydrates, proteins and fats while releasing carbon dioxide and water vapour. (Ever found a sprouting potato in your pantry?) On top of that, fresh produce also spoils easily thanks to various microbes – both harmless and ones that can cause disease, called pathogens. Simply chucking things in the fridge won’t solve the problem, as different types of plants will react differently to how they’re stored. So, how can you combat food waste and…

How to store fresh produce for less waste

It's a new season

Warmer weather is right around the corner! It's time to crank it up in the kitchen – and our choice chickpea creations, gluten-free pasta delights and easy-as-pie weeknight wonders are just the ticket. Get to it! 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…

It's a new season

Take a can of... chickpeas

Chickpea and vegetable crumble Serves 2 Prep 35 mins Cook 25 mins ✓vegetarian 250g parsnips, cut into batons2 shallots, finely sliced¹⁄³ cup white wine1 tablespoon grated fresh ginger¼ teaspoon ground allspice½ cup reduced-fat ricotta½ cup plus 1 tablespoon hot reduced-salt vegetable stock400g tin no-added-saltchickpeas, drained250g vacuum-packed beetroot, cut into chunksHandful chopped freshflatleaf parsley Crumble topping½ cup wholemeal plain flour1 tablespoon reduced-fat spread2 tablespoons hazelnuts, roughly chopped 1 Pre-heat oven to 190°C/170°C fan. In a small pot, cook parsnips in boiling water for 5 minutes. Drain. 2 Meanwhile, make the crumble topping: in a bowl, place flour and spread. Rub together with fingers until the mixture resembles chunky breadcrumbs. Mix in hazelnuts and season with pepper. 3 Spray a large non-stick frying pan with oil and set over a low heat. Cook shallots for 5 minutes. Add the…

Take a can of... chickpeas

Deliciously gluten-free

Butternut, feta and garlic spaghetti Serves 4 Time to make 50 mins ✓vegetarian ✓gluten free 500g butternut squash, peeled and chopped250g cherry or small mixed tomatoes2 tablespoons extra-virginolive oil3 cloves garlic, finely chopped1 or 2 red chillis, deseeded and sliced (optional)400g gluten-free pulse spaghettiBig handful parsley, finely chopped100g baby rocket50g feta30g pine nuts, toasted 1 Preheat oven to 180°C. Line a large roasting dish with baking paper. Place pumpkin evenly in dish and bake for 30-40 minutes until cooked through, shaking occasionally and adding tomatoes in the last 10 minutes of cooking. Remove from oven and set aside squash and tomatoes separately. 2 Meanwhile, bring a large pot of water to the boil and cook spaghetti according to packet instructions. 3 While the pasta is cooking, heat the extra-virgin olive oil in a large non-stick frypan…

Deliciously gluten-free

Rainbow in a bowl

Coconut quinoa with pumpkin and kale crisps Serves 2 Time to make 30 mins ✓gluten free ✓dairy free ✓vegan ¼ cup quinoa1 cup butternut pumpkin¹⁄³ cup beetroot2 teaspoons olive oil(or canola oil)½ teaspoon dried thyme¹⁄³ cup reduced-fatcoconut milk1 teaspoon garam masala1½ cups kale¹⁄³ cup canned chickpeas, rinsed and drained¼ lemon, juiceBlack pepper 1 Preheat the oven to 180°C/160°C fan. Rinse the quinoa in cold water. 2 Peel and chop the butternut squash and beetroot into 1cm pieces, then place on a baking tray and drizzle over 1 teaspoon of the olive oil and the thyme. Season with pepper and bake for 20 minutes. 3 Meanwhile, place the coconut milk, garam masala and quinoa in a pan with ¹⁄³ cup water, bring to the boil and simmer for 15-20 minutes, until the liquid has been absorbed, then…

Rainbow in a bowl

Salads to share

Slow-cooked capsicums with horseradish and balsamic Serves 4-6 Prep 15 mins Cook 1 hour 15 mins ✓vegetarian ✓dairy free ✓gluten free 4 red capsicums, halved, seeds and membrane removed, then quartered1 teaspoon sea salt1 teaspoon freshly ground black pepper4 fresh thyme sprigs3 tablespoons olive oil2 tablespoons balsamic vinegar1 teaspoon freshly grated horseradish, or 2 tablespoons horseradish cream 1 Preheat the oven to 160°C. Place the capsicums in an ovenproof dish, making sure they fit fairly snugly. Sprinkle in the salt, pepper and thyme and pour in ¼ cup (60 ml) water. Cover with a lid or foil and bake for 45 minutes. 2 Remove the cover, toss everything around and return to the oven for 30 minutes or until the capsicums are completely soft and have shrunk down quite a bit. 3 While still warm, drizzle…

Salads to share

20 mins MONDAY Lemon prawns with spinach rice Serves 4 ✓gluten free ✓dairy free 600g raw prawns, peeled and deveined½ tablespoon olive oil(or canola oil)1 tablespoon lemon zest3 cloves garlic, crushed250g packet frozen chopped spinach, defrosted, drained2 x 250g packets microwavable brown rice2 teaspoons ground cumin¹⁄³ cup lemon juice2 cups broccoli florets, steamed, to serve2 cups green beans, steamed, to serve 1 Pat prawns dry and place in a medium-sized bowl. Gently toss with oil, zest and garlic. 2 Cook spinach following packet directions. Microwave rice following packet directions. In a large bowl, fold cumin and spinach through rice. 3 Meanwhile, place a large frying pan over a medium-high heat. Cook prawn mixture in two batches for 2-3 minutes, turning occasionally, until cooked. Return all prawns to pan. Add lemon juice and heat for 1 minute while stirring…

Chocolate self-saucing puddings Serves 8 Prep 10 mins Cook 40 mins ✓vegetarian 1 cup self-raising flour½ cup cocoa¾ cup firmly packedbrown sugar½ cup reduced-fat milk1 egg2 tablespoons reduced-fat spread, melted, cooled¾ cup boiling waterIcing sugar, to dust 1 Preheat oven to 180ºC. Grease 8 small (½ cup capacity) ramekins. Into a medium bowl, sift flour and half of the cocoa. Add ¼ cup of the brown sugar and stir until combined. In a jug whisk milk, egg and spread. Add to flour mixture and stir until well combined. Divide batter among prepared ramekins. Spread evenly and smooth tops with the back of a wet spoon (this helps puddings cook evenly). 2 In a medium bowl combine the remaining cocoa and sugar. Slowly whisk in boiling water until a smooth mixture forms. Gently pour over puddings…

Mushrooms: little fungi - big feats

Abundant in essential nutrients and vitamins, mushrooms are deserving of their superfood status. They are low in kilojoules and high in the potent antioxidant ergothioneine, which helps to protect our cells and DNA from damage. Virtually free of fat and cholesterol, mushrooms are a heart-healthy option, and some research has shown they may also lower the risk of certain types of cancer. Their distinctive umami flavour, courtesy of glutamic acid, can reduce the need for salt in cooking, aiding in blood pressure control. Adding mushrooms to your meals is an easy way to boost flavour and make a smart choice for your health.…

Mushrooms: little fungi - big feats

Pineapple perfection Pineapples are a tropical delight – their tough, spiky skin concealing a sweet and juicy interior. But beyond their tangy and delicious flavour, pineapples are nutritional powerhouses. SKIN SAVIOUR Pineapples are rich in vitamin C which is important in the formation of collagen, a protein that promotes wound healing and helps keep skin firm and supple. FREE-RADICAL FIGHTER Pineapples contain antioxidant flavonoids and phenolic acids, compounds which help to protect our cells from damage. ANTI-INFLAMMATORY Bromelain is a protein-digesting enzyme found in pineapple which is thought to offer many health benefits, including easing inflammation, aiding digestion and relieving arthritis. ALL-ROUNDER Pineapple is an incredibly versatile fruit that can be enjoyed in a variety of ways – fresh, grilled, juiced, or incorporated into both sweet and savoury dishes. FIBRE-FULL The fibre in pineapple helps to keep your gut happy, your…

healthy food SPECIAL DIET AWARDS ★ 2024

Shopping for healthy food is tricky, but if you have an allergy, intolerance 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 is excited to present our first-ever 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 were selected under the guidance of an expert advisory panel specialising in all of the categories. Last month we featured the winners in our Heart-healthy, Diabetes-friendly and Plant-based categories. This month we present 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. MEET THE JUDGES Jess Burvill Accredited…

healthy food SPECIAL DIET AWARDS ★ 2024

Fermented foods

Fermentation is a natural process where live microorganisms such as natural bacteria or yeast break down sugars and other components in food. It not only helps preserve the food, but also creates unique flavours and textures. Some fermented foods contain friendly bacteria known as probiotics that are beneficial for health when consumed in adequate amounts. 3 REASONS TO INCLUDE FERMENTED FOODS IN YOUR DIET 1. IMMUNE FUNCTION: The gut is home to 70-80 per cent of our immune cells. Probiotics in fermented foods help to stimulate immune cells to produce compounds that help fight off pathogens and reduce the risk of infections. 2. EASIER TO DIGEST Fermentation breaks down certain nutrients in foods, like the lactose in yoghurt and kefir, making them easier to digest. 3. DIET VARIETY Including fermented foods is a tasty way to increase…

Fermented foods

10 OF THE BEST Single-serve products

We're on the lookout for products with low sodium, low sugar and natural ingredients 1 Coles PERFORM Lemon Pepper Chicken Per 330g serve: 1470kJ (352cal), 32.3g protein, 11.6g fat, <1g sat fat, 23.1 carbs, 7.3g sugar, 12.9g fibre, 462mg sodium. 2 Sunrice Brown Rice & Quinoa Cups Per 125g serve: 845kJ (202cal), 4.5g protein, 2.9g fat, 1.2g sat fat, 37.6g carbs, 1.2g sugar, 2.9g fibre, 6mg sodium. 3 John West Wild Caught Salmon Bowls Per 170g serving: 1150kJ (275cal), 16.5g protein, 16g fat, 2.7g sat fat, 14.1g carb, 3.1g sugar, 4.9g fibre, 573mg sodium. 4 Edgell Edamame Beans 4 Pack Per 70g serving: 351kJ (84cal), 7.1 protein, 4.3g fat, <1g sat fat, 3.2g carbs, 0.7g sugar, 2.4g fibre, 131mg sodium. 5 Woolworths Green Goodness Salad Kit Per 240g serve: 1890kJ (450cal), Protein 11.5g, 32.2g fat, 3.2g sat fat, 24.7g carbs,…

10 OF THE BEST Single-serve products

Gluten-free kids' lunchbox

Packaged gluten-free products are often low in fibre and high in sodium, sugar and additives. To create a healthier lunchbox that kids will still enjoy, switch to wholegrain gluten-free bread, swap processed snacks for whole foods and add more fruit and veg. + WHOLEGRAIN WRAP Many gluten-free breads and wraps are made from refined rice flour or tapioca starch. Swap to a wholegrain alternative to boost gut-friendly fibre, which will help keep kids feeling full for longer. + FRESH FRUIT Dried fruit is typically higher in sugar than fresh fruit and can stick in kids’ teeth, making them more prone to dental caries. Swap dried fruit such as sultanas for a piece of fresh fruit for a lighter, higher-fibre alternative. + YOGHURT Kids need extra calcium to support their growing bones. Add a no-added-sugar yoghurt pouch for an instant…

Gluten-free kids' lunchbox

Your gluten-free meal plan

Each day’s meal plan gives you… • Around 8700kJ (about 2100cal) for weight maintenance• A variety of gluten-free whole grains for fibre and digestive health• 100% of your daily calcium needs for strong teeth and bones• At least 40g of fibre to support a healthy heart• An array of colourful fruit & veg for an array of vitamins, minerals and antioxidants For more about your individual nutrition needs, turn to p95 MONDAY Breakfast • GF Weet-Bix 3 Weet-Bix Gluten Free, 1 cup reduced-fat milk, banana, 1 tbsp chia seeds• Regular skim flat white coffee (2100kJ/500cal) Lunch • Chicken salad rice bowl Small tin tuna in oil (drained), 1 cup coleslaw mix, 1 cup cooked brown rice, 1 tbsp sesame seeds, 1tbsp mayo and a drizzle of chilli sauce (2500kJ/600cal) Dinner • Lemon prawns with spinach rice (p61)• Small tub…

Your gluten-free meal plan

How much do I need to eat?

Every recipe in HFG is nutritionally analysed so you can devise a daily meal plan that falls within the recommended nutrition intake guidelines (see table below). PER SERVE 1830kJ/436calProtein 12gTotal fat 24gSat fat 7gCarbs 40gSugars 6gFibre 12gSodium 380mgCalcium 200mgIron 2mg 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.…

How much do I need to eat?

ASK AN EXPERT p9 Queensland Health. 2024. Nutrition for wound healing.Available from health.qld.gov.au. Accessed June 2024 WHAT TO EAT FOR PERIMENOPAUSE WEIGHT MANAGEMENT p16 Herber-Gast and Mishra. 2013. Fruit, Mediterranean-style, and high-fat and –sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. Am J Clin Nutrition. 97(5):1092-1099. Li, Q. 2021. The association between sleep duration and excess body weight of the American adult population: a cross-sectional study of the national health and nutrition examination survey 2015-2016. BMC Public Health. 21,335. Salari et al. 2023. Global prevalence of sleep disorders during menopause: a meta-analysis. Sleep Breath. 27(5):1883-1897. Smith-Ryan et al. 2021. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 13(3):877. HOW TO STORE FRESH PRODUCE FOR LESS WASTE p30 Heredia and Cisneros-Zavallos. 2009. The effects of…

TOP 10 takeaways

1 Fermentation breaks down certain nutrients in foods, for example the lactose in yoghurt and kefir, making them easier to digest (p84). 2 Almost half of all women in the perimenopausal years have trouble with sleep (p21). 3 Teff is the smallest of grains, is gluten free and has a slightly earthy flavour (p27). 4 The more easily available foods are, the more likely we are to eat them (p24). 5 Xanthan gum or guar gum added to baking helps improve elasticity and crumb structure (p29). 6 Bromelain is an enzyme found in pineapple which is thought to offer many health benefits, including easing inflammation (p78). 7 Mushrooms contain a potent antioxidant called ergothioneine, which helps to protect our cells and DNA from damage (p77). 8 The menopausal years are recognised as a period of general inflammation,…

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 may contain animal…

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